Minerals

Boron

Food Source: Soya, dried fruits, nuts, wine and honey.

Function: Plays a role in bone health.

Food Source: Milk and dairy products, sardines, watercress and green leafy vegetables.

Function: Formation and maintenance of healthy bones and teeth. Necessary for muscle and nerve function and for blood clotting.

Food Source: Liver, seafood and nuts.

Function: Required to make an antioxidant enzyme in the body. Also needed for melanin (skin pigment) and red blood cell formation.

Food Source: Egg yolk, Brewer's yeast, cheese, beef, bread and a wide variety of other foods.

Function: Required for normal glucose metabolism. May have a role in controlling fat levels in the body.

Food Source: Seafood, iodised salt, kelp and milk.

Function: Needed for the production of thyroid hormone that regulates the metabolic rate.

Food Source: Meat, fish, offal, eggs, watercress, bread, green leafy vegetables, fortified breakfast cereal and plain chocolate.

Function: Essential for red blood cell development (in the pigment haemoglobin) and for the production of energy in the body.

Food Source: Bread, cereals, nuts, fruit and vegetables.

Function: Important in the development and maintenance of bones, for nerve, muscle and reproductive health.

Food Source: Nuts, whole grains, fish, meat, poultry and dairy products.

Function: Vital for skeletal structure, nerve, muscle and cardiovascular function. Required for the release of energy from food.

Food Source: Pulses, lentils, bread, liver, kidney, eggs and a wide variety of other foods.

Function: Involved in iron metabolism and uric acid production (excreted in the urine). Also required for sexual function in men.

Food Source: Found in a wide variety of foods. Fruit and vegetables are the best sources.

Function: Needed to maintain the fluid and acid/alkaline balance in the body. Also required for nerve and muscle (heart) function.

Food Source: Offal, fish, meat, whole grains and cereals.

Function: Component of an antioxidant enzyme that helps protect body cells. Important for liver and heart health.

Food Source: Cheese, meat, fish, eggs and cereals.

Function: Needed for enzyme production, reproductive and immune health, growth and the perception of taste and smell.