TYPE OF MINERAL

Magnesium

WHY IT IS NEEDED

Together with calcium forms healthy bones and teeth. Also for energy, nerve and muscle function.

WHAT FOODS IT IS FOUND IN

leafy green vegetables, nuts, wholegrains (especially oats) and cocoa powder.

DEFICIENCIES AND THEIR SIDE EFFECTS AND ILLNESSES

anaemia, anorexia, some types of back pain, chronic muscle pains, fatigue, nervousness and anxiety.

TYPE OF MINERAL

Calcium

WHY IS IT NEEDED

Healthy bones and teeth. Controls nerve impulses and muscular contraction. There is 2-3lbs in the body and 99% of this is in the skeleton.

WHAT FOODS IS IT FOUND IN

dairy products, dark green vegetables (spinach interferes with absorption) and canned fish if bones are consumed.

DEFICIENCIES AND THEIR SIDE EFFECTS AND ILLNESSES

convulsions and seizures, loss of muscle tone, muscle cramps, osteoporosis and rickets.

TYPE OF MINERAL

Phosphorus

WHY IS IT NEEDED

To obtain energy from food. Maintaining consistency of body fluid. Healthy bones and teeth. Also protects nerve fibres.

WHAT FOODS IS IT FOUND IN

dairy products, nuts, lentils, wholegrains, yeast, meat and fish.

DEFICIENCIES AND THEIR SIDE EFFECTS AND ILLNESSES

phosphorus deficiency in the Western World is unlikely to happen as this mineral is frequently consumed.

TYPE OF MINERAL

Iron

WHY IS IT NEEDED

Haemoglobin carries oxygen to all body tissues. It is the oxygen attached to the haemoglobin (iron) that makes possible the combustion of fuel provided by food.

WHAT FOODS IS IT FOUND IN

liver, red meat, pulses, some green vegetables, dried fruits, cereals, nuts and seeds.

DEFICIENCIES AND THEIR SIDE EFFECTS AND ILLNESSES

anaemia, weakness, depression, anorexia, confusion, dizziness, fatigue and growth impairment.