Many of us struggle to get the right amount of daily minerals in our diets. Latest government figures show that we are low in iron, zinc,magnesium and selenium. This is partly due to the fact that they are in small supply in most foods.
Selenium is an antioxidant that protects cells from damage and inflammation. It’s usually found in wheat, rice, vegetables and maize. Levels are quite low in European crops compared to American due to the soil difference.
Zinc is found in lean meat and cheeses. It plays a role in fertility and cognitive function. Cheese on wholemeal toast will give you plenty of zinc in your diet. Sesame seeds are also really good, and surprisingly Bombay Mix, but that is full of calories, so go easy on the amount you eat. Dried fruit also contains zinc, and a can of prunes if you dare!
Iron is found in green leafy vegetables, nuts, beans and red meat, and lack of it can cause tiredness. Boiled kale has 80% of the iron found in red meat, and will count towards your 5 a day. Red wine is also good, but not good for the alcohol content!
Magnesium is needed for energy and is found in many foods but no particular sources to get enough.
Pork is rich in selenium, and good for energy too, or for vegetarians, eggs are great, particularly the yolk.
As long as you are eating a little of these types of foods you will be getting your recommended daily vitamin intake. A healthy balanced diet as always, is best.
