Your essential guide to nutrients

Nutrients

You hear a lot about nutrients (or Macro's) 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, Mussels. Broccoli. Grape juice Brazil nuts. Whole wheat

Iodine-

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

Key Sources- Wakame & Nori (Seaweeds), Eggs