Mineral

Main Food Sources

Comments

Sodium

Salt (i.e sodium chloride) is added to many processed foods such as: ready meals, bacon, sausages, some breakfast cereals, cheese and bread. 

Our bodies need salt to help keep the level of fluids in the body balanced. However, salt deficiency is unusal because so much is added to processed food. So, unlike many other minerals, we are advised to reduce our salt intake. Too much salt is linked to an increase in blood pressure, which raises your risk of a stroke and heart attack.  

Potassium

Meat, fish, shellfish , fruit (like bananas), vegetables, pulses, milk, nuts and seeds.

Potassium helps control the balance of fluids in the body and possibly helps lower blood pressure. It is important for the way the body’s cells and organs function. A low level of potassium is associated with increased risk of blood pressure.

Magnesium

Whole grains, dark green vegetables, brown rice, nuts (like almonds, brazil nuts, cashews and peanuts) , seeds, fish, meat and dairy products.

Magnesium helps turn the food we eat into energy. It is required by all organs in the body. Magnesium deficiency is rare. Excessive magnesium consumption from supplements can cause side effects, like stomach upsets and diarrhea – and should be avoided  if you have kidney problems.

Manganese

Tea, whole grains, nuts, green leafy vegetables and cereals. 

Manganese helps make and activate some of the enzymes in the body. It is required for wound healing, bone development and nutrient absorption. Manganese deficiency is rare. Taking high doses of manganese for long periods of time might cause muscle pain, nerve damage, fatigue or depression.

Iron

Liver, meat, fortified cereals, dried fruit, dark green leafy vegetables, fortified breakfast cereals, beans and nuts(like almonds, cashews and peanuts – ideally unsalted and unroasted to limit the salt content).

Lack of iron can lead to anaemia.Symptoms include lack of energy, shortness of breath and heart palpitations.Don’t drink tea with food, as this can reduce iron absorption.Women who experience heavy periods  may need to take iron supplements. Check with your GP.However, too much iron in the body leads to iron overload— which can damage organs such as the liver, heart and pancreas. So take iron supplements only if recommended by your doctor.

Selenium

If you eat meat, seafood and nuts (particularly brazil nuts) you should be able to get all the selenium you need from your daily diet.

Selenium is important for our immune system and for reproduction. It also helps prevent damage to cells and tissues. Selenium deficiency can lead to the development of Keshan disease ( a potentially fatal disease of the heart muscle). Too much selenium can lead to loss of hair, skin and nails – and in very high doses potentially more serious consequences, including heart attack.

Copper

Nuts, shellfish, offal.

Copper is thought to be important for brain development, our immune system and strong bones. Copper deficiency can cause anaemia and neutropenia (an abnormally low level of a type of white blood cell that helps fight infection).However, too much copper consumed over a long time can cause damage to our liver and kidneys. 

Zinc

Shellfish (especially oysters), meat, seeds, shiitake mushrooms, wheat germ, spinach, asparagus, nuts, quinoa, oats.

Zinc is important for growth, for health and the body’s immune system and for wound healing.Zinc deficiency can lead to loss of appetite and impaired immune function. In more severe cases symptoms can range from impotence to skin and eye lesions.Taking high doses of zinc reduces the amount of copper the body can absorb. This can lead to anaemia and weakening of the bones.