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calcium |
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maintains strong bones and healthy teeth....Helps metabolise your body's iron..Keeps your heart beating regularly. |
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800 to 1200 mg
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milk, cheese, yoghurt, soyabeans, sardines, peanuts, sunflower seeds, dried beans |
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chlorine |
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helps keep you to stay supple |
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10 g
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table salt, kelp, olives |
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copper |
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keeps up your energy by aiding iron absorption |
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2 mg
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dried beans and peas, whole wheat, prunes, calf and beef liver, most sea food |
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Fluorine |
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Strengthens bones |
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1mg
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fluoride drinking water, sea food |
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iron |
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promotes resistance to disease prevents fatigue
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10 - 18mg for adults
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beef kidney, heart and liver, raw clams, dried peaches, red meat, egg yolks, nuts, beans, asparagus, oatmeal |
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magnesium |
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promotes a healthy cardio-vascular system |
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300 - 400 mg
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figs, lemons, grapefruit, yellow corn, almonds, nuts, seeds, apples, dark green vegetables |
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manganese |
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helps prevent fatigue..Aids muscle reflexes |
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2.5 to 7 mg
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nuts, leafy vegetables, peas, beetroot, egg yolks, whole grain cereals |
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phosphorous |
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helps the body repair itself |
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800 - 1200 mg
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fish, poultry, whole grains, egg, nuts, seeds |
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potassium |
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assists in reducing blood pressure |
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2.700 mg
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oranges, lemons, grapefruit, green leafy vegetables, bananas, potatoes, sunflower seeds |
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change according to 2004 data |
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selenium |
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helps the tissues retain its |
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50 - 100 mcg
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wheat germ, bran, tuna, |
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elasticity |
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onions, tomatoes, broccoli |
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sodium |
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helps your muscles to function |
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over 14g can produce |
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kitchen salt, shellfish, |
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toxic effect |
carrots, dried beef |
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zinc |
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governs the contractility of |
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15 mg
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steak, lamb chops, brewer's |
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muscles |
yeast, pumpkin seeds, eggs |
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