Minerals
Potassium
Why?
Helps the body maintain its fluid.
Found in:
Bananas and potatoes. It's also found in dairy products, especially low fat yoghurts and most fruit and veg.
Other info:
If you don't have enough potassium, it can cause weakness, nausea, drowsiness and irrational behaviour.
Calcium
Why?
It keeps both your teeth and bones strong.
Found in:
Low fat diary products such as yoghurt, milk & cheese, sesame seeds, leafy green veg, bread, nuts and seeds, dried fruits and cheese (hard cheese is better than soft).
Iron
Why?
It keeps your energy levels up by helping the blood carry oxygen around the body. It's also needed for red blood cells.
Found in:
Nuts, green leafy vegetables (such as spinach and watercress), egg yolk, fish, nuts, chickpeas and wholemeal bread
Other info:
A lack of iron can result in a pale face, lack of energy and make you feel tired.
Zinc
Why?
It's necessary for normal functioning of the immune system, a normal rate of growth, development of the reproductive organs and healing of wounds and burns.
Found in:
Green vegetables, cheese, sesame and pumpkin seeds, wholegrain products, dairy products, meat, yeast and seafood.
Other info:
Severe deficiencies can lead to muscle weakness and loss of taste.
Reproduced with kind permission of NHS Direct Wales - www.nhsdirect.wales.nhs.uk/theroom
