Benefits & Foods of some Minerals

Calcium is a mineral that helps our body in many ways. These include:

• Helping to build strong bones and teeth
• Regulating muscle contractions, including your heartbeat 
• Making sure blood clots normally

Good sources of Calcium can be found in:

• Milk, cheese, and other dairy foods
• Green leafy vegetables – such as broccoli, cabbage and okra
• Tofu
• Nuts
• Bread and anything made with fortified flour
• Fish where you eat the bones – such as sardines

You can make sure you get the right amount of Calcium in your diet through simple meals like:

• Sardine and kale spaghetti
• Vegetable lasagne
• Tofu stir fry

Calcium Benefits & Foods

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Zinc is a mineral thaMeat like lamb and beeft helps our body in many ways. These include:

• Making new cells and enzymes
• Processing carbohydrate, fat, and protein in food
• Wound healing

Good sources of Zinc can be found in:

• Lamb and beef
• Cheese, milk and yogurt
• Bread such as wholegrain and seeded bread
• Cereal Products such as wheat germ

You can make sure you get the right amount of Zinc in your diet through simple meals and snacks like:

• Beef stew 
• Spaghetti Bolognese
• Cheese on toast
• Yoghurt mixed with fruit and nuts

Boost Health with Zinc: Foods & Benefits

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Iron is a mineral that helps our body in many ways. These include:

• Helping with growth & development
• Making of red blood cells
• Making some hormones

A lack of iron can lead to iron deficiency anaemia. Click here to learn more.

Good sources of Iron include:

• Lamb and Beef
• Kidney bean, White beans and Black beans
• Pistachios, walnuts & brazil nuts
• Dried apricots
• Wholegrain food such as brown rice
• Fortified breakfast cereals

You can make sure you get the right amount of Iron in your diet through simple meals and snacks like:

• Lamb Biryani
• Rice salad with kidney beans
• Pistachios

Iron Benefits & Foods

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Magnesium is a mineral that helps our body in many ways. These include:

• Turning the food we eat into energy
• Making sure the parathyroid glands, which produce hormones important for bone health, work properly.

Good sources of Magnesium can be found in:

• leafy green vegetables – such as spinach
• Nuts
• Bread
• Fish
• Meat
• Dairy Foods

You can make sure you get the right amount of Magnesium in your diet through simple meals and side dishes like:

• Daal spinach and potato soup
• spinach chicken pasta bake,
• baked salmon with avocado and brown rice.  

Maximize Your Health with Magnesium: Benefits & Foods

Remember to ask your doctor or pharmacist for advice as taking the right amount of minerals will help keep your body and immune system healthy.

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