Essential minerals nutrition section - A Time-to-Run - nutritional information for athletes


Mineral	What does it do for you?	How much do I need to take each day?	What do I need to eat?

calcium	maintains strong bones and healthy teeth....Helps metabolise your body's iron..Keeps your heart beating regularly.	800 to 1200 mg	milk, cheese, yoghurt, soyabeans, sardines, peanuts, sunflower seeds, dried beans


chlorine	helps keep you to stay supple	10 g	table salt, kelp, olives

copper	keeps up your energy by aiding iron absorption	2 mg	dried beans and peas, whole wheat, prunes, calf and beef liver, most sea food


Fluorine	Strengthens bones	1mg	fluoride drinking water, sea food
			fluoride drinking water, sea food

iron	promotes resistance to disease prevents fatigue	10 - 18mg for adults	beef kidney, heart and liver, raw clams, dried peaches, red meat, egg yolks, nuts, beans, asparagus, oatmeal


magnesium	promotes a healthy cardio-vascular system	300 - 400 mg	figs, lemons, grapefruit, yellow corn, almonds, nuts, seeds, apples, dark green vegetables


manganese	helps prevent fatigue..Aids muscle reflexes	2.5 to 7 mg	nuts, leafy vegetables, peas, beetroot, egg yolks, whole grain cereals


phosphorous	helps the body repair itself	800 - 1200 mg	fish, poultry, whole grains, egg, nuts, seeds
			fish, poultry, whole grains, egg, nuts, seeds

potassium	assists in reducing blood pressure	2.700 mg	oranges, lemons, grapefruit, green leafy vegetables, bananas, potatoes, sunflower seeds
		change according to 2004 data

selenium	helps the tissues retain its	50 - 100 mcg	wheat germ, bran, tuna,
	elasticity		onions, tomatoes, broccoli

sodium	helps your muscles to function	over 14g can produce	kitchen salt, shellfish,
		toxic effect	carrots, dried beef

zinc	governs the contractility of	15 mg	steak, lamb chops, brewer's
	muscles	15 mg	yeast, pumpkin seeds, eggs

Based on extracts from The Vitamin Bible by Dr Earl Mindell, published by Arlington Books, London