Beginners Guide to Nutrients

Nutrients

You hear a lot about nutrients and how important they are in your diet, but do you actually know what they do  here’s a quick beginners guide to a few of them and why they are important.

Calcium

Needed for –Blood clotting, strong bones and Teeth. May help prevent high blood pressure and protect against prostate and colon cancers

Key sources – Dairy products, Sesame seeds, Almonds & Figs.

Iron

Needed for – making haemoglobin, the protein found in the blood that carries oxygen around the body, Iron helps with energy levels also.

Key Sources- Red meat, Goji berries, Turmeric & Kale.

Manganese

Needed for – Many of the chemical processes that occur in our bodies, including the production of energy, helps control blood sugar levels and prevent osteoporosis

Key Sources- Buckwheat, Amaranth, pine nuts, Brown rice.

Magnesium

Needed for – Healthy bones, accessing energy in our foods, nerve and muscle function, protects from heart disease, stroke and high blood pressure

Key Sources- Barley, Buckwheat, Mustard Seeds & Cacao Nibs.

Copper

Needed for – Healthy bones, blood and nervous system, helps in the prevention of high cholesterol

Key Sources- Buckwheat, Shiitake mushrooms, Goji Berries Cashew nuts.

Phosphorous

Needed for - Healthy bones and teeth. Also it helps in accessing the energy in foods.

Key Sources - Amaranth, Brown Rice, Garlic, Cashew Nuts & Coconut.

Zinc

Needed for – Growth, reproduction, wound healing and a healthy immune system, Protects against age related macular degeneration- which is cause of loss of eyesight in older people.

Key Sources - Pumpkin seeds, Oats & Thyme.

Potassium

Needed for – the transmission of nerve impulses and keeping your heart beating, maintaining a healthy blood pressure, helps reduce the risk of stroke and osteoporosis

Key Sources- Fennel, Sweet Potato, Avocado & Banana

Selenium

Needed for – A healthy Immune system. May help reduce the risk of cancers, lowers high cholesterol levels protects against heart disease and arthritis.

Key Sources- Brazil Nuts, Barley, Salmon & Eggs

Chromium

Needed for – regulating blood sugar levels, heart health, improves insulin resistance and glucose control for people with diabetes

Key Sources- Pistachios

Iodine

Needed for - manufacturing thyroid hormones which regulate growth and your metabolism

Key Sources- Wakame & Nori (Seaweeds), Eggs