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Yeast breads

Pizza

All single code sandwiches

Cold cuts and cured meats

Burritos and tacos

Soups

All savory snacks

Chicken, whole pieces

Cheese

Eggs and omelets

Pasta mixed dishes (except for macaroni and cheese)

Meat mixed dishes

Bacon, frankfurters, and sausages (like hot dogs)

Other Mexican mixed dishes

Tomato-based condiments (think: ketchup)

Salad dressings and vegetable oils

Poultry mixed dishes

All plain milk

All ready-to-eat cereal

Mashed potatoes and white potato mixtures

Fish

French fries and other fried white potatoes

Cakes and pies

Other vegetables and combinations

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Vitamin Supplements & Minerals Needed To Optimize Your Body & Health

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The Importance of Trace Minerals & Health Part

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Minerals in Our Food  Functions in the Body & Food Sources   Video & Lesson Transcript   Education P

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Uploaded by Teachers as Transformers on 2014-12-07.

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liquid foods and beverages, such as soup, milk, tea, coffee, soda, drinking water, and juices.

Please note: Alcohol is not a good source of water because it is a diuretic. It causes the body to release water.

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Dried beans

Dried fruits

Eggs (especially egg yolks)

Iron-fortified cereals

Liver

Lean red meat (especially beef)

Oysters

Poultry, dark red meat

Salmon

Tuna

Whole grains

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1. Beans. Think three-bean salad, bean burritos, chili, soup.

2. Whole grains. That means whole-wheat bread, pasta, etc.

3. Brown rice. White rice doesn't offer much fiber.

4. Popcorn. It's a great source of fiber.

5. Nuts. Almonds, pecans, and walnuts have more fiber than other nuts.

6. Baked potato with skin. It's the skin that's important here.

7. Berries. All those seeds, plus the skin, give great fiber to any berry.

8. Bran cereal. Actually, any cereal that has 5 grams of fiber or more in a serving counts as high fiber.

9. Oatmeal. Whether its microwaved or stove-cooked, oatmeal is good fiber.

10. Vegetables. The crunchier, the better.

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milk, cheese and other dairy foods.

green leafy vegetables – such as broccoli, cabbage and okra, but not spinach.

soya beans.

tofu.

soya drinks with added calcium.

nuts.

bread and anything made with fortified flour.

fish where you eat the bones – such as sardines and pilchards.

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https://www.ucsfhealth.org/education/guidelines_for_a_low_sodium_diet/

https://www.foodstandards.gov.scot/consumers/healthy-eating/nutrition/vitamins-minerals

https://myhealth.alberta.ca/

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Iron deficiency - anemia, breathlessness, lethargy, feeling cold, dizziness and headaches

Calcium deficiency- rickets, osteomalacia, osteoporosis and muscle cramps

Magnesium deficiency- insomnia, muscle cramps, palpitations, cold hands, soft or brittle nails and depression

Sodium deficiency- dizziness, confusion, tiredness, muscle cramps

Postassium deficiency- irregular heart beat, muscle weakness

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Needed for proper fluid balance, nerve transmission and muscle contraction.

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Important for healthy bones and teeth; helps muscles relax and contract.
Important in nerve functioning, blood clotting, blood pressure regulation and immune system health

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Part of a molecule found in red blood cells that carries oxygen in the body; needed for energy metabolism.

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Some minerals are even used to make hormones or maintain a normal heartbeat

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Minerals are a solid that naturally occurs inorganically in substances. There are five major minerals iron, calcium, magnesium, sodium and potassium. Calcium comes in

dairy products, such as milk, cheese, and yogurt

canned salmon and sardines with bones

leafy green vegetables, such as broccoli

calcium-fortified foods — from orange juice to cereals and crackers

Iron comes in

meat, especially red meat, such as beef

tuna and salmon

eggs

beans

baked potato with skins

dried fruits, like raisins

leafy green vegetables, such as broccoli

whole and enriched grains, like wheat or oats

Potassium  comes in

bananas

tomatoes

potatoes and sweet potatoes, with skins

green vegetables, such as spinach and broccoli

citrus fruits, like oranges

low-fat milk and yogurt

legumes, such as beans, split peas, and lentils

Magnesium comes in

Green leafy vegetables (e.g. spinach and kale)

Fruit (figs, avocado, banana and raspberries)

Nuts and seeds

Legumes (black beans, chickpeas and kidney beans)

Vegetables (peas, broccoli, cabbage, green beans, artichokes, asparagus, brussels sprouts)

Seafood (salmon, mackerel, tuna)

Whole grains (brown rice and oats)

Raw cacao

Dark Chocolate

Tofu

Baked beans

Chlorella powder

Sodium comes in

Smoked, cured, salted or canned meat, fish or poultry including bacon, cold cuts, ham, frankfurters, sausage, sardines, caviar and anchovies.

Frozen breaded meats and dinners, such as burritos and pizza.

Canned entrees, such as ravioli, spam and chili.

Salted nuts.

Beans canned with salt added.

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They help your body to grow, develop and stay healthy.
The body uses minerals to perform many different functions, from building strong bones to transmitting nerve impulses.