Minerals and Trace element
Needed for the formation and maintenance of our bones and teeth. Helps control our nerves and muscles and is involved in blood clotting.
RNI - Adults 700mg/day
Sources - Milk, cheese and other dairy products, some green leafy veg: broccoli, cabbage, okra (not spinach), fortified soya bean products, bread, tinned fish with bones (pilchards, sardines)
Used in making red blood cells that move oxygen around our bodies, also needed for normal metabolism and some enzyme functions.
RNI - Adults (men) 8.7mg/day (women) 14.8mg/day
Sources - Liver *, red meat, beans, nuts, eggs, dried fruits (apricots), poultry, fish, whole grains, dark green leafy veg.
RNI - Adults (men) 300mg/day (women) 270mg/day
Sources - Green leafy veg (spinach), nuts, brown rice, whole grain bread, fish, meat, milk and other dairy products.
Needed to build bones and teeth and to release energy from the food we eat.
RNI - Adults 550mg/day
Sources - Red meat, milk and other dairy products, fish, poultry, bread, rice, oats.
Helps control our bodies water balance and keeps blood pressure healthy. Involved in normal nerve and heart function.
RNI - Adults 3,500mg/day
Sources - Fruit (bananas), vegetables (broccoli, Brussel sprouts, parsnips), fish, shellfish, beans, nuts, seeds, meat, milk and other dairy products.
Used to control our bodies water content. Helps to maintain the function of our central nervous systems.
RNI - Adults are recommended to have no more than 2.4g/day, which is the same as 6g of salt per day.
Sources - Naturally found in very small levels in raw foods, most is added to processed foods we eat.
Helps to keep our teeth strong and protect them from decay.
RNI - Adults are recommended to brush their teeth at least twice daily, with toothpaste containing 1350-1500ppm of fluoride.
Sources - Fluorinated water, toothpaste, tea, fish.
Needed to help make thyroid hormones, helping to keep our cells and body metabolism healthy.
RNI - Adults 0.14mg/day
Important for our bodies immune system and normal function of reproductive systems. Also helps prevent damage to our bodies cells and tissues.
RNI - Adults (men) 0.075mg/day (women) 0.06mg/day
Sources - Brazil nuts, fish, meat, eggs, bread.
Helps to process energy from food we eat, important in making new body cells, tissue repair and wound healing. Also needed for normal reproductive development.
RNI - Adults (men) 9.5mg/day (women) 7mg/day
Sources - Meat, milk and milk products, eggs, shellfish, wholegrain cereals.