Calcium-helps build strong bones and teeth; muscle and nerve function; blood clotting. If you have muscle spasms this could be a sign that you need more calcium. We only need 1000 mg a day.
Foods high in calcium:
Blackberries, black currents, dates, grapefruit, orange, pomegranate, prickly pears, amaranth leaves, bok choy, Brussels sprouts, butternut squash, celery, Chinese broccoli, French beans, kale, okra, spirulina, Swiss chard, almonds, brazil nuts, hazelnuts, oats, pistachios, sesame seeds, wheat, soy beans
Iron-Carries oxygen in blood; energy metabolism. ( why do vegs need more, we don’t) Women 15 mg and men 10 mg.
Foods high in iron:
Avocado, blackberries, boysenberries, dates, cherries, figs, grapes, kiwi, lemon, passion fruit, raspberries, raisins, strawberries, watermelon, bok choy, butternut squash, French beans, soy beans, soy milk, lima beams, peas, kale, leeks, potatoes, pumpkin, spirulina, buckwheat, cashews, coconut, oats, pine nuts, pumpkin seeds, rye, wheat.
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