Sources of minerals

Written by Dr Dan Rutherford, GP

Selenium

We need small but regular amounts of this nutrient for a healthy liver. It's also one of the body's antioxidants.

Selenium is found in soil, so the amount found in foods is dependent upon the farming methods used. Over-cultivation of the land results in a depletion of its selenium levels, and a reduction in the selenium content of the crop.

A diet that includes a combination of meat, fish and nuts will ensure an adequate intake of selenium. Good sources include:

Brazil nuts, cashew nuts

cheese, eggs, milk

chicken, lean meat, liver

garlic, onion

green vegetables

mackerel, salmon, tuna

sunflower seeds

wholewheat bread.

Potassium

Together with sodium, this mineral is active in the regulation of the body's water levels. Potassium is also important in the transmission of nerve impulses, heart rhythm and muscle function.

It is found in most foods except oils, fats and sugars, but can be lost if food is overcooked.

Most fruit and vegetables contain potassium, with bananas, strawberries, fresh orange juice, apricots, prunes, potatoes and green leafy vegetables providing the best sources.

Other sources include almonds, barley, brown rice, chick peas, corn, garlic, ginger, kidney beans and tofu.

The Food Standards Agency (FSA) says adults need 3500mg potassium a day. You should be able to get this amount from a healthy, well balanced diet.

Other articles in this series

Vitamins, minerals and supplements

Vitamins and minerals - what do they do?

Sources of vitamins

Vitamins and minerals - tips for healthy living

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