Nutritious mealtime food drink
Ingredient details:
B1
Thiamin is also known as vitamin B1. It has several important functions, including:
Thiamin is found in most types of food. Good sources include:
The psyllium husk is a source of water soluble fibre, similar to fibre found in grains such as oats and barley but the amount of soluble fibre in psyllium is much higher than oat bran. Psyllium is only one factor that can influence cholesterol levels and so the claim for psyllium is combined with a low fat diet that is also low in saturated fat and cholesterol.
Sodium (from Soya)
Sodium is required by the body to regulate blood pressure and blood volume. It helps regulate the fluid balance in your body. Sodium also helps in the proper functioning of muscles and nerves.
Atriplex
Salt bush is a shrub that grows throughout the Mediterranean region, in the Middle East, Northern Africa, and Southern Europe. As its name suggests, it is especially common in areas where the soil is saline. Salt bush is a nutritious plant, high in protein, vitamins C,A,D, and minerals such as chromium.
Vitamin C (Ascorbic Acid)
Vitamin C is also known as ascorbic acid. It has several important functions. For example, it:
Vitamin C is found in a wide variety of fruit and vegetables. Good sources include:
Phosphorus is the second most-abundant mineral found in the human body, second only to calcium. Together, both these nutrients are responsible for building as well as maintaining strong bones and teeth. The majority of the phosphorus in the body, around 85 percent, is found in bones and teeth. The rest manifests itself in the bloodstream, cells and tissues throughout the body.
Calcium (from Soya)
The Soyfoods Association of North America claims that soy milk gives cow's milk a run for its money on the nutrition front. An 8-oz. serving of fortified soy milk gives you 30 percent of your Daily Value, or DV. A same-sized serving of light fortified soy milk also gives you the same DV. If you don't consume cow's milk for health reasons, such as lactose intolerance or allergies
Calcium has several important functions, including:
A lack of calcium could lead to a condition called rickets
Good sources of calcium
Aloe Vera is (one of the only known natural) a vegetarian source of Vitamin B12, and it contains many minerals vital to the growth process and healthy function of all the body's systems. Numerous studies worldwide indicate that it is a general tonic for the immune system, helping it to fight illness of all kinds. Various research studies are underway to explore the potential of the components to boost immunity and combat the HIV virus, and to treat certain types of cancer (particularly leukemia). It may even have a role to play in managing diabetes. Aloe Vera contains protein, calcium, magnesium, zinc, vitamins A, B12 and E, essential fatty acids.
Niacin (Nicotinamide-Vitamin B3)
Niacin is also known as vitamin B3. It has several important functions, including:
Potassium is a mineral that has many important functions, including:
Potassium is found in most types of food;
Beta-carotene gives yellow and orange fruit and vegetables their colour. It is turned into vitamin A in the body, so it can perform the same functions in the body as vitamin A.
Good sources of beta-carotene
The main food sources of beta-carotene are:
Cobalt is a trace element that forms part of the structure of vitamin B12.
Good sources of cobalt
Cobalt is found widely in the environment. Good food sources of cobalt include:
Copper is a trace element that has several important functions. For example;
Magnesium is a mineral that:
Manganese is a trace element that helps make and activate some of the enzymes in the body.
Manganese is found in:
Molybdenum is a trace element that helps make and activate some of the enzymes involved in repairing and making genetic material.
Good sources of molybdenum
Molybdenum is found in a wide variety of foods. Foods that grow above ground tend to be higher in molybdenum than meat and foods that grow below the ground, such as potatoes.
Foods particularly high in molybdenum include:
Nickel is a trace element that:
Nickel is found widely in the environment. Good food sources include:
Phosphorus is a mineral that:
Phosphorus is found in:
Potassium is a mineral that has many important functions, including:
Potassium is found in most types of food. Good sources of potassium include:
Although Siberian Ginseng is an ancient herb, widespread in the East, it was only classified botanically in the mid-19th century.
The ability of Siberian Ginseng may help us deal with stress, physically and emotionally, has led to its current popularity. Olympic athletes, miners, divers, climbers, soldiers, mountain rescuers, explorers and cosmonauts are among those who regularly use Siberian Ginseng.
Vitamin E
Vitamin E has several important functions. For example, it helps protect cell membranes.
Good sources of vitamin E
Vitamin E is found in a wide variety of foods. The richest sources are plant oils such as soya, corn and olive oil.
Other good sources include:
Food Sources of PABA
PABA helps and guides in the creation of Folic Acid; it helps in the creation of red blood cells and has various anti oxidants that can make the pores and skin look more youthful. Paba is found in trace amounts in foods such as brewer's yeast, bran, eggs, wheat germ, liver, molasses, mushrooms, spinach and whole grains. PABA is also an intermediate in the synthesis of folic acid in bacteria
Choline Bitartrate
Studies show that Choline Bitartrate is a memory enhancer that helps in analytical reasoning and creativity, maintains normal function of cell activity, breaks down fats, can increase physical endurance, promotes the production of acetylcholine, amino acids and proteins, improves cognitive function and proven to support the nervous system activity. It has been used experimentally to help improve neuromuscular function in Alzheimer's disease. It also improves the effectiveness of lithium in the treatment of manic depression.
Choline Bitartrate is a water soluble B vitamin that is produced by the body in very low quantities, therefore it should be obtained through diet or supplements. Foods that contain choline bitartrate include egg yolks, peanuts, wheat germs, legumes and organ meat.
Inositol
Inositol has been used as a nutritional supplement in the treatment of depression, anxiety, panic disorder, obsessive-compulsive disorder, PMS and fibroid tumors. It has also been shown to promote restful sleep if taken immediately before bed. Inositol may also promote liver health and help to prevent hardening of the arteries. Among other things, it has been demonstrated as well to promote healthy skin and hair, and helps to lower cholesterol levels.
Rich sources of Inositol
Dietary sources of inositol include nuts, beans, wheat and wheat bran, beef brain, raisins, cantaloupe, cabbage and oranges.
Vitamin B6
Vitamin B6 is also known as pyridoxine. It has several important functions, including:
Vitamin B6 is found in a wide variety of foods such as:
Riboflavin is also known as vitamin B2. Its functions include:
Good sources of riboflavin include:
Zinc is a trace element that has several important functions. For example it:
Zinc is found widely in the environment. Good food sources of zinc include:
Boron is a trace element. It is thought to help the body make use of glucose, fats, oestrogen and other minerals, such as calcium, copper and magnesium, in the food we eat.
Good sources of boron
Boron is found widely in the environment, in the oceans, rocks, soils and plants. Food sources of boron include:
Chromium is a trace element that is thought to influence how the hormone insulin behaves in the body. This means that chromium may affect the amount of energy we get from food.
Good sources of chromium
Chromium is found widely in the environment, in the air, water and soil, and in plants and animals.
Good food sources of chromium include:
Cobalt is a trace element that forms part of the structure of vitamin B12.
Good sources of cobalt
Cobalt is found widely in the environment. Good food sources of cobalt include:
Magnesium is a mineral that:
Magnesium is found in a wide variety of foods. The richest sources are:
Manganese is a trace element that helps make and activate some of the enzymes in the body.
Good sources of manganese
Manganese is found in:
Molybdenum is a trace element that helps make and activate some of the enzymes involved in repairing and making genetic material.
Good sources of molybdenum
Molybdenum is found in a wide variety of foods. Foods that grow above ground tend to be higher in molybdenum than meat and foods that grow below the ground, such as potatoes.
Foods particularly high in molybdenum include:
Nickel is a trace element that:
Nickel is found widely in the environment. Good food sources include:
Phosphorus is a mineral that:
Phosphorus is found in:
Potassium is a mineral that has many important functions, including:
Potassium is found in most types of food. Good sources of potassium include:
Selenium is a trace element that plays an important role in our immune system's function and in reproduction. It also helps prevent damage to cells and tissues.
Good sources of selenium
Selenium is found widely in the environment. Good food sources include:
Silicon is a mineral that has two main functions. It:
Silicon is found in high levels in grains such as oats, barley and rice. It is also found in fruit and vegetables.
Sodium chloride (salt)
Sodium chloride is commonly known as salt. Sodium and chloride both help keep the level of fluids in the body balanced.
Chloride helps the body digest food because it is an essential component of the juices in the stomach and intestines.
Sources of salt
Salt is found naturally at low levels in all foods, but some salt is added to many processed foods such as:
Sulphur is a mineral that is involved in many different processes. For example, it helps make tissues such as cartilage.
Sources of sulphur
Sulphur is found naturally in many different forms in all foods. It is also used in the form of sulphates and sulphites as food additives in some processed foods.
Zinc
Zinc is a trace element that has several important functions. For example it:
Zinc is found widely in the environment. Good food sources of zinc include:
Thiamin (vitamin B1)
Thiamin is also known as vitamin B1. It has several important functions, including:
Thiamin is found in most types of food. Good sources include:
Iron is an essential mineral that has several important roles in the body. For example, it helps make red blood cells, which carry oxygen around the body.
A lack of iron can lead to iron defienciency anaemia
Sources of iron
Good sources of iron include:
Similarly, tea and coffee contain a substance that can make it harder for the body to absorb iron. Therefore, cutting down on tea and coffee could help improve your iron levels.
Manganese Gluconate
Manganese is a trace element that helps make and activate some of the enzymes in the body.
Good sources of manganese
Manganese is found in:
Vitamin A is also known as retinol. It has several important functions, such as:
Good sources of vitamin A include:
Copper Gluconate
Copper is a trace element that has several important functions. For example, it:
Iodine helps make the thyroid hormones. These hormones help keep cells and the metabolic rate healthy.
Good sources of iodine
Iodine is a trace element found in seawater, rocks and some types of soil. Good food sources include sea fish and shellfish.
Iodine can also be found in plant foods such as cereals and grains, but the levels vary depending on the amount of iodine in the soil where the plants are grown.
In the UK, iodine can also be found in cows' milk.
Folic Acid
Folic acid, known as folate in its natural form, is one of the B-group vitamins.
Folate has several important functions. For example, it:
Folate is found in small amounts in many foods. Good sources include:
Selenium is a trace element that plays an important role in our immune system's function and in reproduction. It also helps prevent damage to cells and tissues.
Selenium is found widely in the environment. Good food sources include:
Chromium is a mineral and an essential nutrient that is involved in carbohydrate and fat metabolism. It improves insulin's efficiency and reduces sugar cravings. A deficiency can also cause anxiety, fatigue, glucose intolerance (particularly in people with diabetes), inadequate metabolism of amino acids and an increased risk of arteriosclerosis.
Foods that contain chromium;
Beer, brewer's yeast, brown rice, cheese, meat, whole grains, dried beans, blackstrap molasses, calf liver, chicken, corn and corn oil, dairy products, eggs, mushrooms and potatoes.
Biotin
Biotin is a water soluble B vitamin that is essential for bodily health. It helps the body to process fat and sugars, and it helps form a critical process in fat production in the body. Since biotin is so involved with creating the building blocks for basic body functions at a cellular level, it's very important to have a sufficient supply of this nutritional element.
It plays a major role in the metabolism of sugar and fat. That makes biotin important for energy production. A lack of biotin causes the body to be unable to efficiently convert sugar into fuel, and may result in cramps and pain during physical exertion.
Another major role of biotin is fat metabolism. It is required for production of fat for healthy cell membranes. This is especially vital for skin cells to function effectively as a protective barrier, as they have short life spans and must be replaced often.
Good sources of Biotin
Brewer's Yeast
Liver
Egg cooked,
Salmon
Avocado
Bread, whole-wheat
Cauliflower
Raspberries
Vitamin D
Vitamin D has several important functions. For example, it helps regulate the amount of calcium and phosphate in the body. These nutrients are needed to keep bones and teeth healthy.
A lack of vitamin D can lead to bone deformities such as rickets in children and bone pain and tenderness as a result of osteomalacia in adults.
Good sources of vitamin D
We get most of our vitamin D from sunlight on our skin. The vitamin is made by our body under the skin in reaction to summer sunlight. However, if you are out in the sun, take care to cover up or protect your skin with sunscreen before you turn red or get burnt.
Vitamin D is also found in a small number of foods. Good food sources are:
Vitamin B12 has several important functions and is involved in:
Good sources of vitamin B12
Ingredient details:
B1
Thiamin is also known as vitamin B1. It has several important functions, including:
- working with other B-group vitamins to help break down and release energy from food
- keeping nerves and muscle tissue healthy
Thiamin is found in most types of food. Good sources include:
- pork
- vegetables
- milk
- cheese
- peas
- fresh and dried fruit
- eggs
- wholegrain breads
- some fortified breakfast cereals
The psyllium husk is a source of water soluble fibre, similar to fibre found in grains such as oats and barley but the amount of soluble fibre in psyllium is much higher than oat bran. Psyllium is only one factor that can influence cholesterol levels and so the claim for psyllium is combined with a low fat diet that is also low in saturated fat and cholesterol.
Sodium (from Soya)
Sodium is required by the body to regulate blood pressure and blood volume. It helps regulate the fluid balance in your body. Sodium also helps in the proper functioning of muscles and nerves.
Atriplex
Salt bush is a shrub that grows throughout the Mediterranean region, in the Middle East, Northern Africa, and Southern Europe. As its name suggests, it is especially common in areas where the soil is saline. Salt bush is a nutritious plant, high in protein, vitamins C,A,D, and minerals such as chromium.
Vitamin C (Ascorbic Acid)
Vitamin C is also known as ascorbic acid. It has several important functions. For example, it:
- helps protect cells and keep them healthy
- is necessary for the maintenance of healthy connective tissue, which gives support and structure for other tissue and organs
Vitamin C is found in a wide variety of fruit and vegetables. Good sources include:
- peppers
- broccoli
- brussels sprouts
- sweet potatoes
- oranges
- kiwi fruit
Phosphorus is the second most-abundant mineral found in the human body, second only to calcium. Together, both these nutrients are responsible for building as well as maintaining strong bones and teeth. The majority of the phosphorus in the body, around 85 percent, is found in bones and teeth. The rest manifests itself in the bloodstream, cells and tissues throughout the body.
Calcium (from Soya)
The Soyfoods Association of North America claims that soy milk gives cow's milk a run for its money on the nutrition front. An 8-oz. serving of fortified soy milk gives you 30 percent of your Daily Value, or DV. A same-sized serving of light fortified soy milk also gives you the same DV. If you don't consume cow's milk for health reasons, such as lactose intolerance or allergies
Calcium has several important functions, including:
- helping to build strong bones and teeth
- regulating muscle contractions, including heartbeat
- ensuring blood clots normally
A lack of calcium could lead to a condition called rickets
Good sources of calcium
- milk, cheese and other dairy foods
- green leafy vegetables, such as broccoli, cabbage and okra, but not spinach
- soya beans
- tofu
- soya drinks with added calcium
- nuts
- bread and anything made with fortified flour
- fish where you eat the bones, such as sardines and pilchards
Aloe Vera is (one of the only known natural) a vegetarian source of Vitamin B12, and it contains many minerals vital to the growth process and healthy function of all the body's systems. Numerous studies worldwide indicate that it is a general tonic for the immune system, helping it to fight illness of all kinds. Various research studies are underway to explore the potential of the components to boost immunity and combat the HIV virus, and to treat certain types of cancer (particularly leukemia). It may even have a role to play in managing diabetes. Aloe Vera contains protein, calcium, magnesium, zinc, vitamins A, B12 and E, essential fatty acids.
Niacin (Nicotinamide-Vitamin B3)
Niacin is also known as vitamin B3. It has several important functions, including:
- helping to produce energy from the foods we eat
- helping to keep the nervous and digestive systems healthy
- meat
- fish
- wheat flour
- maize flour
- eggs
- milk
Potassium is a mineral that has many important functions, including:
- controlling the balance of fluids in the body
- possibly helping to lower blood pressure
Potassium is found in most types of food;
- vegetables
- pulses
- nuts and seeds
- milk
- fish
- shellfish
- beef
- chicken
- turkey
- bread
- fruit, such as bananas
Beta-carotene gives yellow and orange fruit and vegetables their colour. It is turned into vitamin A in the body, so it can perform the same functions in the body as vitamin A.
Good sources of beta-carotene
The main food sources of beta-carotene are:
- yellow and green (leafy) vegetables, such as spinach, carrots and red peppers
- yellow fruit such as mango, melon and apricots
Cobalt is a trace element that forms part of the structure of vitamin B12.
Good sources of cobalt
Cobalt is found widely in the environment. Good food sources of cobalt include:
- fish
- nuts
- green leafy vegetables, such as broccoli and spinach
- cereals, such as oats
Copper is a trace element that has several important functions. For example;
- it helps produce red and white blood cells and triggers the release of iron to form haemoglobin, the substance that carries oxygen around the body
- is thought to be important for infant growth, brain development, the immune system and strong bones
- nuts
- shellfish
- offal
Magnesium is a mineral that:
- helps turn the food we eat into energy
- helps make sure the parathyroid glands, which produce hormones important for bone health, work normally
- green leafy vegetables, such as spinach
- nuts
- brown rice
- bread (especially wholegrain)
- fish
- meat
- dairy foods
Manganese is a trace element that helps make and activate some of the enzymes in the body.
Manganese is found in:
- tea, which is probably the biggest source of manganese for many people
- bread
- nuts
- cereals
- green vegetables, such as peas and runner beans
Molybdenum is a trace element that helps make and activate some of the enzymes involved in repairing and making genetic material.
Good sources of molybdenum
Molybdenum is found in a wide variety of foods. Foods that grow above ground tend to be higher in molybdenum than meat and foods that grow below the ground, such as potatoes.
Foods particularly high in molybdenum include:
- nuts
- tinned vegetables
- cereals, such as oats
- peas
- leafy vegetables, including broccoli and spinach
- cauliflower
Nickel is a trace element that:
- influences the amount of iron our bodies absorb from foods
- may be important in helping make red blood cells
Nickel is found widely in the environment. Good food sources include:
- lentils
- oats
- nuts
Phosphorus is a mineral that:
- helps build strong bones and teeth
- helps release energy from food
Phosphorus is found in:
- red meat
- dairy foods
- fish
- poultry
- bread
- rice
- oats
Potassium is a mineral that has many important functions, including:
- controlling the balance of fluids in the body
- possibly helping lower blood pressure
Potassium is found in most types of food. Good sources of potassium include:
- fruit, such as bananas
- vegetables
- pulses
- nuts and seeds
- milk
- fish
- shellfish
- beef
- chicken
- turkey
- bread
Although Siberian Ginseng is an ancient herb, widespread in the East, it was only classified botanically in the mid-19th century.
The ability of Siberian Ginseng may help us deal with stress, physically and emotionally, has led to its current popularity. Olympic athletes, miners, divers, climbers, soldiers, mountain rescuers, explorers and cosmonauts are among those who regularly use Siberian Ginseng.
Vitamin E
Vitamin E has several important functions. For example, it helps protect cell membranes.
Good sources of vitamin E
Vitamin E is found in a wide variety of foods. The richest sources are plant oils such as soya, corn and olive oil.
Other good sources include:
- nuts and seeds
- wheat germ, found in cereals and cereal products
Food Sources of PABA
PABA helps and guides in the creation of Folic Acid; it helps in the creation of red blood cells and has various anti oxidants that can make the pores and skin look more youthful. Paba is found in trace amounts in foods such as brewer's yeast, bran, eggs, wheat germ, liver, molasses, mushrooms, spinach and whole grains. PABA is also an intermediate in the synthesis of folic acid in bacteria
Choline Bitartrate
Studies show that Choline Bitartrate is a memory enhancer that helps in analytical reasoning and creativity, maintains normal function of cell activity, breaks down fats, can increase physical endurance, promotes the production of acetylcholine, amino acids and proteins, improves cognitive function and proven to support the nervous system activity. It has been used experimentally to help improve neuromuscular function in Alzheimer's disease. It also improves the effectiveness of lithium in the treatment of manic depression.
Choline Bitartrate is a water soluble B vitamin that is produced by the body in very low quantities, therefore it should be obtained through diet or supplements. Foods that contain choline bitartrate include egg yolks, peanuts, wheat germs, legumes and organ meat.
Inositol
Inositol has been used as a nutritional supplement in the treatment of depression, anxiety, panic disorder, obsessive-compulsive disorder, PMS and fibroid tumors. It has also been shown to promote restful sleep if taken immediately before bed. Inositol may also promote liver health and help to prevent hardening of the arteries. Among other things, it has been demonstrated as well to promote healthy skin and hair, and helps to lower cholesterol levels.
Rich sources of Inositol
Dietary sources of inositol include nuts, beans, wheat and wheat bran, beef brain, raisins, cantaloupe, cabbage and oranges.
Vitamin B6
Vitamin B6 is also known as pyridoxine. It has several important functions, including:
- allowing the body to use and store energy from protein and carbohydrates in food
- helping form haemoglobin, the substance that carries oxygen around the body
Vitamin B6 is found in a wide variety of foods such as:
- pork
- chicken
- turkey
- cod
- bread
- whole cereals, such as oatmeal, wheat germ and rice
- eggs
- vegetables
- soya beans
- peanuts
- milk
- potatoes
- some fortified breakfast cereals
Riboflavin is also known as vitamin B2. Its functions include:
- keeping skin, eyes and the nervous system healthy
- producing steroids and red blood cells
Good sources of riboflavin include:
- milk
- eggs
- fortified breakfast cereals
- rice
- mushrooms
Zinc is a trace element that has several important functions. For example it:
- helps make new cells and enzymes
- helps us process carbohydrate, fat and protein in food
- helps with the healing of wounds
Zinc is found widely in the environment. Good food sources of zinc include:
- meat
- shellfish
- milk
- dairy foods, such as cheese
- bread
- Cereal products, such as wheat germ.
Boron is a trace element. It is thought to help the body make use of glucose, fats, oestrogen and other minerals, such as calcium, copper and magnesium, in the food we eat.
Good sources of boron
Boron is found widely in the environment, in the oceans, rocks, soils and plants. Food sources of boron include:
- green vegetables
- fruit
- nuts
Chromium is a trace element that is thought to influence how the hormone insulin behaves in the body. This means that chromium may affect the amount of energy we get from food.
Good sources of chromium
Chromium is found widely in the environment, in the air, water and soil, and in plants and animals.
Good food sources of chromium include:
- meat
- wholegrains, such as wholemeal bread and whole oats
- lentils
- spices
Cobalt is a trace element that forms part of the structure of vitamin B12.
Good sources of cobalt
Cobalt is found widely in the environment. Good food sources of cobalt include:
- fish
- nuts
- green leafy vegetables, such as broccoli and spinach
- cereals, such as oats
Magnesium is a mineral that:
- helps turn the food we eat into energy
- helps make sure the parathyroid glands, which produce hormones important for bone health, work normally
Magnesium is found in a wide variety of foods. The richest sources are:
- green leafy vegetables, such as spinach
- nuts
- brown rice
- bread (especially wholegrain)
- fish
- meat
- dairy foods
Manganese is a trace element that helps make and activate some of the enzymes in the body.
Good sources of manganese
Manganese is found in:
- tea, which is probably the biggest source of manganese for many people
- bread
- nuts
- cereals
- green vegetables, such as peas and runner beans
Molybdenum is a trace element that helps make and activate some of the enzymes involved in repairing and making genetic material.
Good sources of molybdenum
Molybdenum is found in a wide variety of foods. Foods that grow above ground tend to be higher in molybdenum than meat and foods that grow below the ground, such as potatoes.
Foods particularly high in molybdenum include:
- nuts
- tinned vegetables
- cereals, such as oats
- peas
- leafy vegetables, including broccoli and spinach
- cauliflower
Nickel is a trace element that:
- influences the amount of iron our bodies absorb from foods
- may be important in helping make red blood cells
Nickel is found widely in the environment. Good food sources include:
- lentils
- oats
- nuts
Phosphorus is a mineral that:
- helps build strong bones and teeth
- helps release energy from food
Phosphorus is found in:
- red meat
- dairy foods
- fish
- poultry
- bread
- rice
- oats
Potassium is a mineral that has many important functions, including:
- controlling the balance of fluids in the body
- possibly helping lower blood pressure
Potassium is found in most types of food. Good sources of potassium include:
- fruit, such as bananas
- vegetables
- pulses
- nuts and seeds
- milk
- fish
- shellfish
- beef
- chicken
- turkey
- bread
Selenium is a trace element that plays an important role in our immune system's function and in reproduction. It also helps prevent damage to cells and tissues.
Good sources of selenium
Selenium is found widely in the environment. Good food sources include:
- brazil nuts
- bread
- fish
- meat
- eggs
Silicon is a mineral that has two main functions. It:
- helps keep bones healthy
- helps keep connective tissues healthy (connective tissue gives support and structure to other tissue and organs)
Silicon is found in high levels in grains such as oats, barley and rice. It is also found in fruit and vegetables.
Sodium chloride (salt)
Sodium chloride is commonly known as salt. Sodium and chloride both help keep the level of fluids in the body balanced.
Chloride helps the body digest food because it is an essential component of the juices in the stomach and intestines.
Sources of salt
Salt is found naturally at low levels in all foods, but some salt is added to many processed foods such as:
- ready meals
- meat products, such as bacon
- some breakfast cereals
- cheese
- some tinned vegetables
- some bread
- savoury snacks
Sulphur is a mineral that is involved in many different processes. For example, it helps make tissues such as cartilage.
Sources of sulphur
Sulphur is found naturally in many different forms in all foods. It is also used in the form of sulphates and sulphites as food additives in some processed foods.
Zinc
Zinc is a trace element that has several important functions. For example it:
- helps make new cells and enzymes
- helps us process carbohydrate, fat and protein in food
- helps with the healing of wounds
Zinc is found widely in the environment. Good food sources of zinc include:
- meat
- shellfish
- milk
- dairy foods, such as cheese
- bread
- Cereal products, such as wheat germ.
Thiamin (vitamin B1)
Thiamin is also known as vitamin B1. It has several important functions, including:
- working with other B-group vitamins to help break down and release energy from food
- keeping nerves and muscle tissue healthy
Thiamin is found in most types of food. Good sources include:
- pork
- vegetables
- milk
- cheese
- peas
- fresh and dried fruit
- eggs
- wholegrain breads
- some fortified breakfast cereals
Iron is an essential mineral that has several important roles in the body. For example, it helps make red blood cells, which carry oxygen around the body.
A lack of iron can lead to iron defienciency anaemia
Sources of iron
Good sources of iron include:
- liver
- meat
- beans
- nuts
- dried fruit, such as dried apricots
- wholegrains, such as brown rice
- fortified breakfast cereals
- soybean flour
- most dark-green leafy vegetables, such as watercress and curly kale
Similarly, tea and coffee contain a substance that can make it harder for the body to absorb iron. Therefore, cutting down on tea and coffee could help improve your iron levels.
Manganese Gluconate
Manganese is a trace element that helps make and activate some of the enzymes in the body.
Good sources of manganese
Manganese is found in:
- tea, which is probably the biggest source of manganese for many people
- bread
- nuts
- cereals
- green vegetables, such as peas and runner beans
Vitamin A is also known as retinol. It has several important functions, such as:
- strengthening immunity against infections
- helping vision in dim light
- keeping skin and the linings of some parts of the body, such as the nose, healthy
Good sources of vitamin A include:
- cheese
- eggs
- oily fish, such as mackerel
- milk
- fortified low-fat spreads
- yoghurt
Copper Gluconate
Copper is a trace element that has several important functions. For example, it:
- helps produce red and white blood cells and triggers the release of iron to form haemoglobin, the substance that carries oxygen around the body
- is thought to be important for infant growth, brain development, the immune system and strong bones
- nuts
- shellfish
- offal
Iodine helps make the thyroid hormones. These hormones help keep cells and the metabolic rate healthy.
Good sources of iodine
Iodine is a trace element found in seawater, rocks and some types of soil. Good food sources include sea fish and shellfish.
Iodine can also be found in plant foods such as cereals and grains, but the levels vary depending on the amount of iodine in the soil where the plants are grown.
In the UK, iodine can also be found in cows' milk.
Folic Acid
Folic acid, known as folate in its natural form, is one of the B-group vitamins.
Folate has several important functions. For example, it:
- works together with vitamin B12 to form healthy red blood cells
- helps reduce the risk of central nervous system defects such as spina bifida in unborn babies
Folate is found in small amounts in many foods. Good sources include:
- broccoli
- brussels sprouts
- asparagus
- peas
- chickpeas
- brown rice
- fortified breakfast cereals
Selenium is a trace element that plays an important role in our immune system's function and in reproduction. It also helps prevent damage to cells and tissues.
Selenium is found widely in the environment. Good food sources include:
- brazil nuts
- bread
- fish
- meat
- eggs
Chromium is a mineral and an essential nutrient that is involved in carbohydrate and fat metabolism. It improves insulin's efficiency and reduces sugar cravings. A deficiency can also cause anxiety, fatigue, glucose intolerance (particularly in people with diabetes), inadequate metabolism of amino acids and an increased risk of arteriosclerosis.
Foods that contain chromium;
Beer, brewer's yeast, brown rice, cheese, meat, whole grains, dried beans, blackstrap molasses, calf liver, chicken, corn and corn oil, dairy products, eggs, mushrooms and potatoes.
Biotin
Biotin is a water soluble B vitamin that is essential for bodily health. It helps the body to process fat and sugars, and it helps form a critical process in fat production in the body. Since biotin is so involved with creating the building blocks for basic body functions at a cellular level, it's very important to have a sufficient supply of this nutritional element.
It plays a major role in the metabolism of sugar and fat. That makes biotin important for energy production. A lack of biotin causes the body to be unable to efficiently convert sugar into fuel, and may result in cramps and pain during physical exertion.
Another major role of biotin is fat metabolism. It is required for production of fat for healthy cell membranes. This is especially vital for skin cells to function effectively as a protective barrier, as they have short life spans and must be replaced often.
Good sources of Biotin
Brewer's Yeast
Liver
Egg cooked,
Salmon
Avocado
Bread, whole-wheat
Cauliflower
Raspberries
Vitamin D
Vitamin D has several important functions. For example, it helps regulate the amount of calcium and phosphate in the body. These nutrients are needed to keep bones and teeth healthy.
A lack of vitamin D can lead to bone deformities such as rickets in children and bone pain and tenderness as a result of osteomalacia in adults.
Good sources of vitamin D
We get most of our vitamin D from sunlight on our skin. The vitamin is made by our body under the skin in reaction to summer sunlight. However, if you are out in the sun, take care to cover up or protect your skin with sunscreen before you turn red or get burnt.
Vitamin D is also found in a small number of foods. Good food sources are:
- oily fish, such as salmon and sardines
- eggs
- fortified fat spreads
- fortified breakfast cereals
- powdered milk
Vitamin B12 has several important functions and is involved in:
- making red blood cells and keeping the nervous system healthy
- releasing energy from the food we eat
- processing folic acid
Good sources of vitamin B12
- meat
- salmon
- cod
- milk
- cheese
- eggs
- yeast extract
- some fortified breakfast cereals