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Vitamins
aren't the only nutrients
to be gained from fruit
and vegetables. Minerals
also have an important
role to play in your good
health. |
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Minerals
are inorganic substances.
This means they're
found in the rocks
and soil. |
|
Vegetables
absorb mineral goodness
as they grow, while
animals digest it
through their diet. |
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Like
vitamins, minerals
can also be divided
into two groups
- those that are
needed in minute
quantities and those
that are needed
in larger quantities. |
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Minerals
needed in larger
amounts - the major
minerals - include
calcium, magnesium,
sodium, potassium
and phosphorus. |
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Minerals
needed in tiny amounts
are called trace
minerals. This group
includes iron, zinc,
iodine, selenium
and copper. |
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| Major
minerals |
|
| Mineral
|
Why
important? |
Where
found? |
Daily
recommendation |
| Calcium |
It's
essential for
healthy bones
and teeth. |
It's
in abundance in
milk and dairy
products. Very
small quantities
can be found in
dark green leafy
vegetables, such
as spinach and
watercress. |
700mg
for males and
females.
|
| Phosphorous |
It
contributes to
healthy cells,
bones and teeth. |
You'll
find it in milk,
cheese, fish,
meat and eggs. |
550mg
for males and females. |
| Magnesium |
It
helps your body
to use energy
and your muscles
to function effectively. |
Dark
green leafy vegetables,
such as cabbage
and broccoli. |
300mg
for males and
females. |
| Sodium |
It
helps your body
to regulate its
water content
and your nerves
to function effectively. |
As
table salt, added
to food for flavour. |
1,600mg
for males and
females. |
| Potassium |
It
helps your cells
and body fluids
to function properly. |
In
most foods, apart
from fats, oil
and sugar. |
3,500mg
for males and
females. |
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| Trace
minerals |
| Mineral
|
Why
important? |
Where
found? |
Daily
recommendation |
| Iron |
It
helps in the formation
of red blood cells;
deficiency can lead
to anaemia. |
Red
meat, fortified
cereals and bread,
some fruit and vegetables. |
8.7mg
for males. 14.8
for females, but
more if you experience
a heavy menstrual
flow.
|
| Zinc |
It
helps the body to
reach sexual maturity
and aids the repair
of damaged tissue. |
Meat,
fish, milk, cheese
and eggs. |
9.5mg
for males. 7mg for
females. |
| Copper |
It
helps your body
to use iron properly. |
Green
vegetables and fish. |
1.2mg
for both males and
females. |
| Selenium |
It
ensures healthy
cells. |
Meat,
fish, cereals, eggs
and cheese. |
75µg
for males. 60µg
for females. |
| Iodine |
It
helps to make thyroid
hormones, which
control metabolic
activity. |
Seafood
and dairy products. |
140µg
for both males and
females. |
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