Minerals for Health 

The role of minerals in our diet is important. Here we look at why each mineral is essential to a healthy lifestyle.


Essential for building strong healthy bones and teeth. Good sources of calcium are dairy products, oily fish, white bread, almonds and tofu.


Again great for bones and teeth but it also plays a vital role in helping the body to process fat. Good sources of magnesium are, whole grains, globe artichokes, spinach, wholemeal bread, bran flakes, kidneys, lean red meat, beans and pulses, nuts, sunflower seeds, sesame seeds and tofu.


Phosphorus is found in our DNA, essential for bones and teeth it is also a part of a compound that stores energy needed by all the cells in the body. Vitamin D is essential for the absorption of phosphorus.

Good sources are: Whole grains, oats, dairy products, red meat, poultry, seafood, lentils, nuts and sunflower seeds.


Along with sodium and chloride potassium controls the water balance of our bodies and is essential in maintaining the acid alkali ratio.

Good Sources are: Potatoes, Asparagus, bananas, and Avocados, spinach, tomatoes and broad beans.


Sulphur converts carbohydrates into a form our body can use. Good sources are: Bean sprouts, egg yolks, seafood, red meat, offal and raspberries.


This regulates insulin in the body and can be found in potatoes, broccoli, turkey, apples, bananas, tomatoes and grapes.


Copper plays a vital role in pigmentation of hair and eyes as well as maintaining healthy teeth, gums, bones and heart. Good sources are: Whole grains, seafood, liver and nuts.


Essential for all cells of the body, especially red blood cells, good sources are spinach, dried fruit, offal, red meat, egg yolks, poultry, oily fish and pulses.


This is an antioxidant that protects cells from free radicals. Good sources are brown rice, wheat germ, wholemeal bread, poultry, fish, oysters and Brazil nuts.


Zinc is excellent for repairing scar tissue and is essential for the breakdown of fats and carbohydrates; you will find zinc in dairy products, red meat, poultry, seafood, Brazil nuts, haricot beans and soya beans.

Just adding some of these foods to your everyday diet can help keep you looking young and feeling fit!