|
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
Beans
|
Although meat
and fish contain higher levels of zinc, plant-based foods
(like those mentioned here) can also provide a moderate
source. Modern-day veg*ns often don't stick to a regular
daily intake of wholefoods which provide enough zinc to
maintain a healthy balance, so it's usually neccessary to
supplement a veggie diet with zinc.
Not enough zinc in the body can cause serious health problems.
Just as there are disorders which require a zinc supplement,
such as type 2 diabetes and even depression, zinc deficiency
can also be associated with hair loss, a dysfunctional immune
system and dysfunction of the digestive system, eventually
resulting in chronic diarrhea. We have noted that some vegetarians
with a poorly balanced diet can begin to suffer acute bad
breath problems possibly due to the onset of such a digestive
disorder. However, this has not as yet been medically substantiated,
but we suggest observation of this possible correlation
if bad breath and low zinc levels happen to coincide.
If you think you may be suffering from a zinc deficiency
for any reason, first consult your medical practitioner
who can make sure you are given the right amount of zinc
supplement to help you recover. To maintain a general zinc
balance you should follow the recommended daily intake guidelines
as set by your country.
Zinc supplements are also often taken as a precautionary
measure against colds and to help speed up cold recovery.
About Brown
Rice: Brown Rice has a wealth of amazing properties.
Easily digested and full of nourishment.
Research suggests 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
|
