FOLATE


It is essential for healthy cell division and replication.
It is also important in pregnancy and even before conception; helps to regulate embryonic cell formation, which is vital for healthy development.


You can find Folate in:
- Asparagus
- Barley
- Brewer's yeast
- Brown rice
- Split peas
- Lentils
- Broccoli
- Brussels sprouts
- Chickpeas
- Spinach

SODIUM

It is essential for water balance.
It is needed for nerves and muscles.
Most people consume too much Sodium through packaged and processed foods, but if you are elderly and take diuretics for high blood pressure you may be deficient.


You can find Sodium in:
- Fish
- Sea Vegetables
- Celery
- Cabbage

If you need to cut down your Sodium intake then avoid:
- Salt
- Stock cubes
- Salted fish
- Soy sauce
- Bacon
- Ham
- Smoked salmon
- Salami
- Crisps
- Tomato ketchup

PHOSPHORUS







It is important in the conversion of food into energy.
We need it for blood clotting
It is an essential part of all body cells
The deficiency is rare as it is found in most foods

You can find Phosphorus in:
- Sesame seeds
- Sunflower seeds
- Poultry
- Whole-grains
- Fish
- Oats

SELENIUM

It acts as an antioxidant; it protects the body from heart disease, cancer and ageing.
It works with vitamin E to help maintain a healthy heart and liver.
It is very important for growth, fertility and thyroid.
And it is good for healthy skin and hair.

You can find Selenium in:
- Brazil nuts
- Sardines
- Broccoli
- Garlic
- Asparagus
- Dulse

IRON

It carries oxygen from the lungs to all the cells in your body
It is also required for energy production and a healthy immune system



You can find Iron in:
- Noru seaweed
- Lentils
- Eggs
- Poultry
- Kidney beans
- Dried apricots
- Figs
- Prunes
- Nettles
- Parsley
- Fish
- Beetroot
- Quinoa

ZINC








It is essential for fertility and healthy reproductive system
It is great for your skin
It is also protects the liver
And protects from free radicals (that promote ageing and disease)


You can find Zinc in:
- Pumpkin seeds
- Sesame seeds
- Poppy seeds
- Nori Seaweed
- Eggs
- Fish
- Chicken
- Brown rice

POTASSIUM

It is essential for healthy nervous system and regular heart beat
It helps to promote healthy blood pressure
And it works with sodium to control the body's water balance


You can find Potassium in:
- Whole-grains
- Apricots
- Avocados
- Bananas
- Brown rice
- Dates
- Figs
- Nuts
- Pumpkin
- Nettles