Mar 13, 2018 10:54AM sylviaexmouthuk wrote:
I am just going to post the second part of what I was doing.
Biotin. Traces of biotin are found in a wide variety of foods. Foods rich in biotin include liver, nuts, peas, beans, egg yolks, cauliflower, and mushrooms. Most of the biotin that we require is manufactured by bacteria in the intestine.
Calcium. The main food sources are milk and dairy products, sardines, dark green leafy vegetables, beans, peas and nuts. Calcium is also present in drinking water where the water is hard.
Chromium. It is present in a wide variety of foods. Meat, dairy products, and wholemeal cereals are good sources of this mineral.
Chromium is a trace element and only minute quantities are required.
Copper. Most unprocessed foods contain copper – liver, shellfish, nuts, mushrooms, wholemeal cereals, pulses.
Fluoride. Tea, sea fish are rich in fluoride.
Iodine. Seafood is the best source of iodine, but bread and dairy products such as milk are the main source of this mineral in most diets. Iodised table salt is a good source and it may be inhaled from the atmosphere in coastal regions.
Iron. Liver is the best source of iron. Other rich sources include meat (especially organ offal), eggs, chicken, fish, leafy green vegetables, dried fruit, enriched or wholemeal cereals, breads and pastas, nuts and pulses.
Iron is better absorbed from meat, eggs, chicken and fish than from vegetables. Foods rich in vitamin C enhance iron absorption.
Magnesium. Best sources of magnesium are leafy green vegetables. Also rich sources are nuts, wholemeal cereals, soya beans, cheese and seafood. In hard water areas drinking water is a good source.
Potassium. The best sources are green leafy vegetables, tomatoes, oranges, potatoes and bananas. Rich sources are also lean meat, pulses, chocolate, coffee and milk.
Processing foods lowers the level.
Selenium (a trace element and it is an antioxidant like vitamins A, C & E). Good sources are meat, fish, wholemeal cereals and dairy products. In vegetables the amount of selenium depends on the amount of it in the soil.
Sodium. Main sources are table salt, processed foods, cheese, breads, cereals, smoked, pickled or cured meats and fish.
High concentrations are found in pickles and snack food, including potato crisps and olives. Manufactured foods may also contain sodium compounds such as monosodium glutamate.
Zinc. It is present in small amounts in a wide variety of foods. The mineral is better absorbed from animal sources than from plant sources.
The best sources are protein-rich foods such as lean meat and seafood. Wholemeal breads and cereals as well as dried pulses are also good sources of this mineral.
I do hope this will help you all to get a very mixed diet. This is the only way to make sure we are getting plenty of vitamins and minerals and trace elements. Deficiencies in any of these are going to have an effect on the proper working of the body and over-supplies I would think would be no better.
Thanking all of you who have contributed strongly to the thread this week and hoping to say hello soon to those we have not heard from.
I am thinking in particular of Sarah and hoping she and her mother are doing well. I also hope that newer posters, such as Duchess60, HappyHammer and Chelsea are doing alright.
Wishing everyone a good week.