Healthy Eating
7. Minerals and fluid
The minerals and fluid we need to stay healthy
| Mineral |
Why do we need it? |
Where do we get it from? |
| Calcium |
Keeps bones and teeth strong; also vital to blood clotting, muscle function and nerve transmission. |
Milk and dairy products, green leafy vegetables, soft bones (like those found in sardines). |
| Sodium |
Maintains fluid balance within the body; important for muscle function. |
Salt. |
| Potassium |
Keeps the heartbeat regular; maintains normal blood pressure; with sodium maintains the fluid and electrolyte balance in cells. |
Bananas, avocados, fresh and dried fruit, seeds and nuts, potatoes and pulses. |
| Zinc |
Keeps the immune system healthy; involved in the metabolism of proteins, carbohydrates and fats; may be vital to normal healing; also an antioxidant. |
|
| Iron |
Essential component of blood and vital for energy. |
Offal, meat including chicken, egg yolk, dark green leafy vegetables. |
| Selenium |
An antioxidant |
Brazil nuts, fish, offal, avacados, lentils. |
| Fluid |
Vital for digestion, regulation of body temeperature, elimination of waste products, lubrication of joints and eyes. |
Water, fruit, juice, tea and coffee (in moderation). Try to take care - it's almost impossible to drink too much. |
