Key minerals
- Calcium: strong bones and teeth, blood clotting and muscle function. Sources: milk, cheese, yoghurt, green vegetables and fortified white bread. Deficiency: osteoporosis (weak bones) later in life. It needs vitamin D to be absorbed.
- Iron: makes haemoglobin in red blood cells to carry oxygen. Sources: red meat, liver, beans, dark green vegetables and fortified cereals. Deficiency: iron deficiency anaemia (tiredness, pale skin). Teenage girls need more iron.
- Sodium (from salt): controls water balance and nerve function. Too much raises blood pressure, increasing the risk of heart disease and stroke. Adults should eat no more than 6 g of salt a day.
- Fluoride strengthens tooth enamel. Iodine is needed for the thyroid gland. Phosphorus works with calcium in bones and teeth.
Water
- Water makes up about two thirds of the body. It controls body temperature (sweating), removes waste in urine, helps digestion and keeps skin healthy.
- The Eatwell Guide recommends 6 to 8 glasses of fluid a day, and more in hot weather or during exercise.
- Dehydration causes headaches, tiredness, poor concentration and dark urine.
Getting enough
- Pair iron-rich plant foods with vitamin C, such as orange juice with breakfast cereal, to help absorption.
- Reduce salt by using herbs and spices for flavour and checking labels for hidden salt in processed foods.
Key terms
- Calcium
- A mineral for strong bones and teeth.
- Iron
- A mineral that makes haemoglobin in red blood cells.
- Anaemia
- A condition caused by too little iron, causing tiredness.
- Osteoporosis
- A condition where bones become weak and break easily.
- Sodium
- A mineral found in salt that controls water balance.
- Dehydration
- When the body has too little water.
- Fluoride
- A mineral that strengthens tooth enamel.