Fruit and vegetables are brimming with fibre,
plus a whole range of vitamins and minerals,
and because they're low in calories, they
make an important and healthy addition to
any diet.
Vitamins aren't
the only nutrients to be gained from fruit and
vegetables. Minerals also have an important role
to play in your good health.
Minerals are
inorganic substances. This means they're found
in the rocks and soil.
Vegetables absorb mineral
goodness as they grow, while animals digest
it through their diet.
Like vitamins, minerals can
also be divided into two groups - those that
are needed in minute quantities and those
that are needed in larger quantities.
Minerals needed in larger
amounts - the major minerals - include calcium,
magnesium, sodium, potassium and phosphorus.
Minerals needed in tiny amounts
are called trace minerals. This group includes
iron, zinc, iodine, selenium and copper.
Major
minerals
Mineral
Why important?
Where found?
Daily Recommendation
Calcium
It's essential for
healthy bones and teeth.
It's in abundance
in milk and dairy products. Very small quantities
can be found in dark green leafy vegetables,
such as spinach and watercress.
700mg for males and
females.
Phosphorous
It contributes to healthy
cells, bones and teeth.
You'll find it in milk,
cheese, fish, meat and eggs.
550mg for males and
females.
Magnesium
It helps your body
to use energy and your muscles to function
effectively.
Dark green leafy vegetables,
such as cabbage and broccoli.
300mg for males and
females.
Sodium
It helps your body
to regulate its water content and your nerves
to function effectively.
As table salt, added
to food for flavour.
1600mg for males and
females.
Potassium
It helps your cells
and body fluids to function properly.
In most foods, apart
from fats, oil and sugar.
3500mg for males and
females.
Trace
minerals
Mineral
Why important?
Where found?
Daily Recommendation
Iron
It helps in the formation
of red blood cells; deficiency can lead
to anaemia.
Red meat, fortified
cereals and bread, some fruit and vegetables.
8.7mg for males. 14.8
for females, but more if you experience
a heavy menstrual flow.
Zinc
It helps the body to
reach sexual maturity and aids the repair
of damaged tissue.
Meat, fish, milk, cheese
and eggs.
9.5mg for males. 7mg
for females.
Copper
It helps your body
to use iron properly.
Green vegetables and
fish.
1.2mg for both males
and females.
Selenium
It ensures healthy
cells.
Meat, fish, cereals,
eggs and cheese.
75µg for males.
60µg for females.
Iodine
It helps to make thyroid
hormones, which control metabolic activity.
