Why do we need this mineral?

1. Magnesium helps the body to use energy
2. Allows the body to use protein for energy
3. Regulates blood pressure
4. Regulates blood sugar levels
5. Creates part of the teeth and bones
6. Keeps your heart pumping at a normal rhythm
7. Keeps nerves and muscles working

Which foods contain magnesium?

1. Green, leafy vegetables like spinach
2. Bran cereals
3. Wheat germ
4. Quinoa
5. Whole-wheat breads and cereals
6. Brown rice
7. Dried peas
8. Beans, chickpeas and lentils
9. Nuts like walnuts and hazelnuts
10. Seeds like sunflower, flax and pumpkin

Why do we need this mineral?

1. Potassium helps regulate blood pressure
2. Helps maintain normal nerve function
3. Increases bone density, lowering osteoporosis risk
4. Maintains the balance of the fluids in your body
5. Essential for heart function
6. Needed for muscle contraction

Which foods contain potassium?

1. Fruit – pretty much all types, including dried fruit
2. Vegetables – again, all varieties, but found in especially high amounts in tomato, spinach, sweet potato, avocado, potatoes and winter squash
3. Milk
4. Yoghurt
5. Legumes
6. Nuts like pistachios and almonds
7. Seeds, such as pumpkin, flax and sunflower

The final mighty mineral is zinc. Why do we need this mineral?

1. Zinc helps to optimise your immune system function
2. Helps to heal your body from injury
3. Helps the body to use the protein we eat

Which foods contain zinc?

1. Meat, including organ meat like liver
2. Chicken
3. Fish
4. Quinoa
5. Brown rice
6. Rolled oats
7. Cornmeal
8. Wholegrain and whole-wheat bread, pasta and couscous
9. Fortified breakfast cereals
10. Dried beans, peas and lentils
11. Nuts, such as pine, peanuts and Brazil
12. Seeds like pumpkin, sunflower and chia