Iron

olive oil - ironUK – 14.8mg (Female), 8.7mg (Males)

USA – 18mg (Female), 8mg (Males)

Needed For: Iron is an essential component of blood, or more precisely heamoglobin the substance that carries Oxygen in the blood.

A lack of Iron can lead to aneamia which has symptoms such as tiredness, pale skin and a lack of energy.

Too much iron can lead to constipation, stomach pains and nausea. An excess is classed as over 20mg a day.

Found In: Liver, green leafy vegetables, beans, nuts and seeds.

Spinach, which due to the Popeye cartoon is thought to be high in iron, is actually fairly low. In fact a checmical in the leaves called Oxalic acid can actually hinder the absorption of both Iron and Calcium.

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Calcium

Orange Juice - CalciumUK – 700mg (Female), 700mg (Males)

USA – 1000mg (Female), 1000mg (Males)

Needed For: Calcium is an essential component of bones and helps to maintain strong healthy bones and teeth.

Calcium also helps in the regulation of blood pressure and it is thought it may help in lowering it. This mineral regulates muscle contractions, including those of the heart. Other areas it helps in include blood clotting and nerve functions.

A defieciency can lead to rickets in young children and oestoporosis in adults, especially women later in life. These areas are where a supplement may be needed, but consult your medical professional first.

Found In: Cheese, Milk, most green leafy vegetables (not spinach), nuts, sardines and pilchards and other fish where you eat the bones.

It has been discovered that only about 40% of the Calcium we eat is actually absorbed by the body. Some foods such as tea and coffee, but also those high in insoluble fiber  such as bran can hinder the absorption of Calcium.

High protein diets can lead to the Calcium being excreted by the body, so if you are following one of these diets you may need a supplement. 

To find more essential vitamins and mineral list click here

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Vitamin D – Cholecalciferol

Vitamin D - Fish

UK – 10ug (Female), 10ug (Males)

USA – 15ug (Female), 15ug (Males)

Needed For: Helps with absorption of Calcium and phosphorous in the body.

A defieciency can lead to weak bones and teeth. It can lead to rickets in young children. A supplement may need to be given to pregnant woman, young children and babies and those over the age of 65. Seek medical advice if you are in one of these groups.

Found In: It is the only vitamin that we do not need to injest from food. The action of sunlight on skin will form the vitamin that we need. You only need a few minutes of sunlight a day to get the benefit, so there is no need to lie for hours in the sun which could cause problems.

Vitamin D is also found in oily fish, milk, offal and eggs.

Go here to find the essential vitamins and mineral list

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