MINERALS

Copper

Needed in the work of the enzymes

Sources:
Whole grains, pulses, shellfish, nuts, mushrooms, offal (especially foie gras), eggs, poultry, dark green leafy vegetables, and chocolate.

Especially Need By:
All people

Iodine

Needed for the normal functioning of the thyroid gland. A diet too rich in brassicas (the cabbage family) can interfere with iodine absorption.

Sources:
Seafood, especially oily fish, seaweed, liver, pineapple, eggs, whole grains, dairy products.

Especially Needed By:
Infants and pregnant women.

Iron

Needed by the blood to carry oxygen. Vitamin C helps its absorption. Too much tea or coffee depresses iron absorption.

Sources:
Liver, kidney, red meats, dried fruits, nuts, legumes, dark green leafy vegetables, sardines, prune juice, oysters, eggs, watercress, tomatoes

Especially Need By:
Children, adolescents, women of childbearing age, pregnant women, strict vegetarians.

Magnesium

Part of chlorophyll, the green pigment in plants, needed for conversion of calories into energy. Tap water in hard-water areas supplies magnesium.

Sources:
Dark green leafy vegetables, whole grains, nuts, legumes, seafood, chocolate, bananas

Especially Needed By:
Junk-food eaters, dieters, pregnant women, those under stress those with high cholesterol.