Minerals

Minerals are essential to our bodies ability to function properly and perform a variety of jobs. We can obtain all the necessary minerals required by eating a healthy vegetarian diet including the following foods.

Iron – essential for the formation of red blood cells. Vitamin C helps the body to absorb the iron; try a little squeeze of lemon juice or a glass of orange juice when eating the following


  • Beans Lentils & Pulses
  • Nuts & Seeds
  • Green leafy vegetables
  • Dried apricots and prunes
  • Wheat germ and whole wheat cereals
  • Molasses
  • Free range eggs

Calcium – essential for the healthy growth and maintenance of bones and brain function. The presence of vitamin D helps calcium absorption

  • Tofu
  • Dairy Products
  • Fortified soya products
  • Green leafy vegetables
  • Okra
  • Nuts; especially brazil nuts and almonds
  • Seeds; especially sesame
  • Dried fruit like apricots and figs
 Zinc – A vital mineral for the function of the body’s systems especially the immune system.


  • Dairy Products
  • Nuts & Seeds; especially pumpkin and sesame
  • Whole grains, cereals and rice
  • Lentils
  • Cheese

Iodine – Essential for many metabolic functions and the proper function of the thyroid gland

  • Seaweeds
  • Green leafy vegetables
  • Dairy Products

Return to the Nutrition page for information on other essential nutrients!!

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Veggie num num : Summer Lentil Salad w/ Creamy Mayo Dressing
January 5, 2010 at 3:28 am
Veggie num num : Vegetable Medley w/ Wasabi Tahini Dressing
July 30, 2010 at 1:10 pm

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