|
mineral
type
|
the
foods you'll find them in |
handy notes
|
|
iron
For
important notes and full description on iron intake
click
here
|
Bran Flakes
Prunes
Chick
Peas
Dates
Spinach
Cabbage
Apricots
(dried)
Figs
Tofu
Beans
Pulses
Parsley
Molasses
Millet
Wholegrains
|
Iron is best
absorbed with foods that contain Vitamin C. So prepare iron
rich foods (accompanied with tomatoes for example and occasionally
potatoes...) or eat oranges after your main meal (or fresh
orange juice).
Food with
the highest source of iron (per portion):
- Bowl of
Bran Flakes - 18mg
- Chick Peas
- 6.2mg
- Spinach
- 4.0mg
Well-being:
Helps to maintain strength and stamina. Can be an important
supplement for vegetarians if you do not eat enough of a
natural balance of iron rich food combinations. Females
should generally take twice the male daily intake.
More
important notes and full description on iron intake
|
| zinc
|
Oats
Lentils
Pumpkin
Seeds
Wholegrain
/ Brown Rice
Wheatgerm
Sesame Seeds
Wholegrains
Almonds
|
Zinc supplements
are often taken as a precautionary measure against colds.
About Brown
Rice: Brown Rice has a wealth of amazing properties.
Easily digested and full of nourishment.
Research is
showing that a regular diet containing brown rice can prolong
human life span.
|
| calcium |
Figs
Brazil
Nuts
Almonds
Parsley
Watercress
Broccoli
Swede
Soya
Milk
Green
leafy vegetables
Tofu
Tahini
Goats
Cheese
|
To find calcium
in dairy products while avoiding cows milk, try goats milk
yogurt or sheep's milk yogurt.
Soymilk and Ricemilk are rich in calcium.
Tahini is
rich in calcium.
Well-being:
Particularly important when growing or even looking after
yourself in general. You need calcium for strong bones,
teeth and even nails.
- 0 to 6
years 525mg daily
- 7-10 years
550mg daily
- Adult 700mg
daily
|
| iodine
|
Green vegetables
Seaweed
Kelp
Margarine
|
The amount
of Iodine in vegetables depends on where the vegetables
are grown. But seaweed is rich in Iodine such as Wakame,
Nori and Dulse.
|
| magnesium |
Prunes
Bananas
Wholegrains
Wheatgerm
Soya
Beans
Cashew
Nuts
Green
leafy vegetables
Broccoli
|
Plenty in
a healthy diet.
|
|
phosphorus
sulphur
potassium
|
Potatoes
Yeast
Extract
All
fruit and vegetables
Nuts
Yeast
Wholegrains
Wheatgerm
Chick
Peas
Pumpkin
Seeds
|
Avoid using
salt whenever possible. There is enough "salt types"
in most foods. Get out of the habit of pouring salt all
over your food... particularly before you have even tasted
it first!
|
|
others
(manganese,
chromium, copper, fluorine, cobalt etc.)
|
Seaweed
Beans
Pulses
Green
leafy vegetables
Bananas
Wholegrains
Legumes
Almonds
Brewers
Yeast
|
|
|
water!
oxygen!
exercise!
|
The most essential
elements and activities of life support
|
None of us
seem to drink enough water. It is an essential ingredient
in all cases and helps to flush out much of the nasty stuff
we tend to fill our bodies with.
Deep breaths
of clean air can work wonders for the blood circulation,
clears your head and really wakes up your brain!
Well-being:
30 Minute Tune-Up: (best done about an hour before
your main daily meal)
The easiest way to do all these in one go is drink a glass
of fresh orange or cranberry juice, wait a few minutes...
go for a run... when you get back, an extra large glass
of water.... done! 30 minutes a day and you will improve
the quality of your life a hundred fold! (Even better, spread
over two 15 minute sessions)
More
details on exercise
note:
consult your physician before engaging in strenuous physical
exercise
|
