Your online resource

for all things culinary


Translate

this page

 

Home

Search this Site

All Recipes Special Sections Culinary Information Kitchenware Information Food & Health Growing Herbs & Veg Directories

Missing an Ingredient ? UKFoodOnline.co.uk

 

Minerals

Go to:-   Vitamins  |  5-A-day Vegetables 5-A-day Fruit  |  Food and Health  |  Calories  |

Carbohydrates  | Minerals Dietary Fibre  |  Nutritional Requirements

As with vitamins, the intake of sufficient minerals is necessary in order for our bodies to function properly, in particular with regard to the building of bones and soft tissues, and the regulation of processes such as heartbeat, blood clotting, nerve response, and oxygen transport.

Although dietary minerals are generally categorised into two groups i.e. major minerals and trace minerals, the difference between them is merely the daily amounts: at least 100mg of major minerals and less than 100mg of trace minerals. It should be noted that they are all essential to the well being of the body so care should be taken to intake all of them.

Below is a list of required minerals and their uses.

CALCIUM (Major Mineral)
Essential for strong, healthy bones and teeth in adults as well as children.
Good food sources:    Milk, dairy products, fish with edible bones (e.g. sardines), white bread, green leafy vegetables, nuts, seeds, beans



COPPER  (Trace Mineral)
Necessary for the formation of hemoglobin together with iron and helps keep bones, blood vessels, and nerves healthy.
Good food sources:   Dried beans, nuts, offal, meat, shellfish.



IODINE (Trace Mineral)
Controls metabolism, growth and development.
Good food sources:    Dairy products, eggs and seafood



IRON (Trace Mineral)
Needed for red blood cells,  for the formation of haemoglobin and maintenance of the immune system.
Good food sources:    Liver, kidney, lean red meat, oily fish



MAGNESIUM  (Major Mineral)
Regulates heart rhythm and aids blood clotting.  Also needed for strong bones and teeth, energy, nerve function and muscle relaxation.
Good food sources:    Wholegrain cereals, wholemeal bread, green vegetables, nuts, seeds, seafood




PHOSPHORUS  (Major Mineral)
Needed for blood clotting, bone and teeth formation, cell growth,  heart rhythm, and kidney function.
Good food sources:    Meat, fish, poultry, eggs, dairy products plus nuts, seeds and wholegrains



POTASSIUM  (Major Mineral)
Works with sodium to control the balance of fluids. Conducts nerve impulses, initiate muscle contractions and regulates heartbeat and blood pressure.
Good food sources:    Fruit, vegetables, milk, tea, coffee, meat, fish, nuts, seeds



SELENIUM (Trace Mineral)
An antioxidant that protects against harmful free radicals, helps maintain the immune system and produces thyroid hormones which control metabolism .
Good food sources:    Meat, fish, poultry, nuts, seeds



SODIUM   (Major Mineral)
Works with potassium to regulate the balance of fluids, activates enzymes and conduct nerve impulses.
Good food sources:    Salt and foods containing salt



ZINC  (Trace mineral)
Essential for growth, enzyme function, wound repair, fertility and  the immune system.
Good food sources:    Red meat, poultry, seafood, eggs, cheese, nuts, seeds


 

Find UK Holiday Cottages


For ease of reference,  below are direct links to most sections on this site.

Recipes4us is a lifestyle website featuring food related articles and sections on travel, culture, sport, health, gardening,  home,  history and reference covering all aspects  of understanding, preparing and cooking food.

We are confident that there is something for everyone and we are constantly adding new recipes, articles and other food and cooking related material.

Recipes4us is not a medical site. No correspondence can be entered into regarding medical matters.

Side Dishes     Dips and  Dressings  | Jams, Pickles  and  Preserves  | Marinades  |   Pasta &  Rice    |    Side Salads    |  Salsas and Relishes | Sauces   |   Stuffings   |  Vegetables
 

Desserts &  Puddings  Cold Desserts Hot Puddings |Quick Desserts     
 

Cakes & Bakes     Biscuits, Cookies & Pastries |  Breads & Buns  | Cakes 

 

International          Cooking by Country   |  Chinese   |  Indian

 

Special Diets     Dairy Free  |   Gluten Free   |  Vegan   |  Egg  Free

Soups & Starters    Soups Fish  | Other  | Vegetarian

Main Courses     Barbecues  &  Picnics  |  Beef  & Veal | Casseroles   |  Fish and Shellfish   |   Lamb  |  Offal   | Pasta,  Rice  and  Pulses  |  Pork & Bacon | Poultry and  Game  |  Quick Main Courses| Salads    |    Stews   |     Vegetarian
 

 

Online learning for Everyone

Other Recipe Sections     Cooking Videos |Cooking with Alcohol  | Edible Flowers |  Food in Film  |   Ingredients  | Leftovers |  Meals in Minutes |  Party Food and Cocktails  |  Pressure Cooking   |  Slow Food  |  Smoothies |Special Days & Holidays |Sport Recipes | Summer Recipes   |  Videos  |   Weekday Menus   |    What's in Season

Reference Pages     5-A-Day Portions  | Cooking Holidays and Schools Conversion Charts  |  Directories  | Farmers Markets |  Food &  Health   |  Food Celebration Days   |  Growing Vegetables  |  Growing Herbs  |  Guide to Kitchenware History of  Food   |   Holidays  |  Ingredients   |  Online Shops   |    Preserving Fresh Produce   |  Special days   |  Sport  |  Student Cooking  |  UK Food Shopping Directory    |    What's in Season

Search      About Recipes4us      Links      Contact Us      Advertise/Sponsor        Disclaimer/Private Privacy      Media Resources

 

Custom Search

Click HERE to sign up to our FREE Monthly Newsletter for recent site updates and  food articles

Recipes4us.co.uk is not a medical site. All recipes are published for your convenience and are both suitable and tasty enough to be eaten by anyone without  food  allergies,  as  part of a normal diet. We  advise you to consult a qualified doctor before starting any special diet. If you suffer from and food allergies, always check the ingredients on the label  of pre-prepared products. No correspondence can  be entered into regarding medical matters.

 

This Web Site was designed and created by Recipes4us.co.uk. Copyright © 2000-2008 [Recipes4us] All rights reserved.

Clipart © 1999 (2000) www.arttoday.com  Some Photos ©  www.fotolia.co.uk