Calcium is essential for healthy blood clotting, bone metabolism, strong teeth, muscle contraction and nerve function.

The most common food sources of calcium are:

• Dairy products (milk, cheese, yogurt)
• Leafy green vegetables (spinach, kale, collard greens and broccoli)
• Fortified plant-based milk (soy milk, almond milk)
• Tofu (if made with calcium sulfate)
• Sesame seeds

There is some controversy around taking calcium as a supplement because some studies have shown an association between calcium supplements and increased risk of calcification in the walls of the arteries.

I always recommend that my patients try to get sufficient calcium from their diet unless there is a particular medical reason (like osteoporosis) for taking a daily calcium supplement.

Here is a tasty recipe for broccoli and cheese soup that is not only delicious but also bursting with calcium:

BROCCOLI AND CHEESE SOUP

Ingredients:

2 tablespoons (about 30ml) extra virgin olive oil

2 large onions, finely chopped

1 large broccoli, divided into florets (should yield about 4 cups)

2 sweet potatoes, peeled and diced

3 cloves garlic, crushed

4 cups (1 litre) chicken stock

1 bay leaf

1/4 cup (about 60ml) grated parmesan cheese

1 tin evaporated milk (be sure this is unsweetened)

1/2 teaspoon salt

1/2 teaspoon paprika

1 teaspoon freshly ground black pepper

Toasted pumpkin and sesame seeds for sprinkling / garnish

Method:

1. In a deep, heavy-bottomed pot, saute the onion in olive oil on medium-low heat until golden and soft. Add the broccoli florets, sweet potato and garlic. Stir for 3 minutes or so. Add the stock and bay leaf. Bring to the boil. Cover the pot and simmer on low heat for about 30 minutes.
2. Take the pot off the heat. Remove the bay leaf and allow the soup base to cool slightly. If you have a handheld blender, this is wonderful: Process the soup in the pot until smooth. If you use a tabletop blender, then ensure the soup is cool enough not to be a hazard and blend it in batches until nice and smooth.
3. Add the evaporated milk, cheese and seasoning to taste and reheat until the cheese is melted and the soup is creamy and glossy.

To serve: Sprinkle with extra grated cheese, paprika, toasted seeds and black pepper.

Magnesium is involved in numerous essential biochemical reactions, including energy production, muscle function, communication between nerve cells and bone mineralization.

Magnesium deficiency is common and causes the following symptoms:

• Muscle cramps and spasms, particularly in the legs
• Fatigue, low energy and weakness
• Mood disturbances including anxiety, irritability, depression, and mood swings
• Sleep disturbances like restlessness, insomnia and disrupted sleep patterns
• Headaches or migraines
• Nausea, loss of appetite and vomiting

It is not always easy to diagnose low magnesium because testing magnesium in the blood does not truly reflect total body magnesium. 

The best way to ensure you are getting enough magnesium is to eat plenty of magnesium-rich foods.

Some of the best food sources of magnesium are:

• Nuts and seeds (almonds, cashews, walnuts, pumpkin seeds)
• Dark chocolate and cocoa
• Legumes (beans, lentils, chickpeas)
• Whole grains (oats, brown rice, quinoa)
• Leafy green vegetables (spinach, Swiss chard)

Here is a recipe for a yummy brown rice, quinoa, chickpea and baby spinach salad that can be enjoyed as a main-meal or side-dish. 

BROWN RICE, QUINOA, CHICKPEA AND BABY SPINACH SALAD

Ingredients:

1/4 cup extra virgin olive oil

1 clove garlic, crushed

Juice from 1 small lemon

2 teaspoons wholegrain mustard

3 tablespoons freshly chopped parsley

2 tablespoons of other herbs of your choice, chopped (chives, tarragon, rosemary, oregano, thyme, sage all work well)

1 teaspoon salt

1/2 teaspoon freshly ground black pepper

1 cup cooked quinoa

1 cup cooked brown rice

1 tin (400g) chickpeas (rinsed and drained)

1 small onion, thinly sliced

½ cup black olives, stones removed

2 cups cherry tomatoes, sliced

4 cups baby spinach leaves, rinsed and dried thoroughly

Feta cheese (optional)

½ cup toasted pumpkin seeds

Method:

For the dressing:  Combine olive oil, garlic, lemon juice, mustard, herbs, salt and pepper.  Mix until well emulsified. 

Add quinoa, rice, chickpeas, onion, olives and tomatoes to the dressing and stir until well-combined.  You can leave this for a couple of hours or overnight to allow the flavours to develop.

For assembly:  Toss the baby spinach leaves together with the quinoa / rice mixture.  Top with feta cheese (if desired), toasted pumpkin seeds and extra chopped fresh herbs before serving.    

Potassium helps maintain optimal fluid balance, is essential for nerve transmission, optimizes muscle contraction, and ensures healthy heart function.

Having a low potassium level can cause symptoms like:

• Muscle weakness and cramps
• Fatigue and lethargy
• Palpitations
• Abnormal blood pressure
• Constipation, abdominal cramps, and nausea
• Mood changes like anxiety, low mood, and irritability

High potassium is potentially very dangerous because excessive potassium can disrupt heart rhythm.  Never take potassium supplements unless directed by a doctor who will monitor your potassium levels. 

It is best to get your potassium from food.  Here are some excellent food-sources of potassium:

• Bananas
• Avocados
• Potatoes and sweet potatoes (preferably with skin)
• Spinach
• Nuts and seeds
• Milk, yoghurt and other dairy products

For a potassium boost, why not try this healthy and delicious ice-cream made from frozen bananas, nut butter, avocado and dates?

ADDICTIVE 5-MINUTE ICE-CREAM

Ingredients:

3 large bananas, peeled, cut into chunks and frozen

1 avocado, peeled, stoned and cut into cubes

10 dates, pitted

1 heaped tablespoon cocoa powder

2 tablespoons nut butter of your choice

1 teaspoon vanilla essence

Milk or plain yoghurt as needed

Method:

Put all ingredients into a blender and pulse until you have a smooth creamy consistency. 

Serve immediately, or place in a freezer-proof container and freeze until required. 

Remove from the freezer 15 minutes before serving to allow time for the ice-cream to soften. 

Sodium is an essential mineral.  All salt (including normal table salt, kosher salt, Himalayan pink salt etc) is sodium chloride which is the most widespread source of sodium.  Sodium helps maintain fluid balance and blood pressure.  Sodium is necessary for optimal nerve function and for healthy muscle activity.

Some common sources of sodium are:

• Table salt (sodium chloride)
• Cheese
• Pickles
• Olives and capers and other preserves in brine
• Soy sauce and other condiments

Most people get more than enough sodium from salt in their day-to-day diet.    There are certain people who have higher genetic risk for high blood pressure, heart disease and stroke – and for these people, we usually recommend a low-salt diet.  But, not everyone needs to aggressively restrict salt.

How much salt do you need?

The truth is… if you eat a balanced diet with lots of fresh vegetables, fruit, grains, nuts and seeds, and especially if you include animal products like dairy, poultry, eggs, meat and fish… you will be getting enough sodium to meet the needs of your body. 

It is generally recommended that you have less than 2g (just under half a teaspoon) of salt per day.

Here are some tips to help you optimize your salt intake:

• Eat mostly fresh and unprocessed foods – processed foods generally have salt added to enhance the flavour and encourage you to eat more.
• Choose products without added salt where possible, especially snack foods as these tend to be very high in salt.
• Cook with herbs and spices for added flavour and use salt more sparingly.
• Don’t add salt to your food at the table.
• Eat home-cooked meals more often – fast foods and restaurant meals generally have more salt added than you would cook with at home.

Zinc is an essential mineral that is responsible for healthy immune defense and wound healing.  Zinc is needed for multiple enzymatic reactions and for DNA synthesis.

Many people take zinc supplements because of the benefits of zinc on immune function but you can get plenty of zinc from certain foods:

• Shellfish, especially oysters
• Red meat (beef, lamb)
• Pumpkin seeds
• Legumes (chickpeas, lentils)
• Nuts (cashews, almonds)
• Dark chocolate
• Potatoes and sweet potatoes
• Whole grains like rice, wheat and quinoa

Here is a tasty recipe for a super-healthy salad / side dish that is bursting with zinc:

BROWN RICE AND LENTIL PILAF WITH BABY SPINACH AND TOASTED ALMONDS

Ingredients:

2 tablespoons olive oil

1 onion, thinly sliced

2 cloves garlic, crushed or finely chopped

1 teaspoon ground cumin

1 teaspoon ground paprika

½ teaspoon turmeric

½ teaspoon freshly ground black pepper

½ teaspoon salt (or to taste)

1 tin of brown lentils (or 1 ½ cups brown lentils, cooked in salted water until tender)

1 cup cooked brown rice

3 cups baby spinach, rinsed thoroughly and drained

Juice of 1 lemon, freshly squeezed

½ cup freshly chopped flat-leaf parsley

½ cup toasted flaked almonds

Method:

• Saute onion and garlic in olive oil over low-medium heat until nicely caramelized.
• Add spices and seasonings and fry for 2 minutes until fragrant. Add a little water if needed.
• Stir in lentils and rice and toss to combine.
• Cover and allow to steam for 3-4 minutes until heated through.
• Remove from the heat and toss baby spinach leaves, lemon juice, parsley and toasted almonds into the mix.
• Check seasoning and add more salt / pepper if needed.
• Scatter more almonds and parsley over the top before serving.
• Can be served hot, at room temperature or cold.
• You can add leftover cooked chicken, cheese and other salad vegetables like grated carrot, sliced cherry tomatoes etc to make it more interesting if you like.

Iron is crucial for the production of healthy red blood cells because it is an essential component of haemoglobin (the molecule that transports oxygen in your blood). 

Iron-deficiency is common, especially in children, menstruating, pregnant and breastfeeding women, people who are vegan or vegetarian and the elderly. 

Symptoms of iron-deficiency include:

• Fatigue
• Decreased effort-tolerance and shortness of breath on exertion
• Changes to hair, skin and nails including hair loss
• Looking pale
• Heart palpitations

The best food sources of iron are: 

• Red meat (beef, lamb)
• Organ meats (liver, kidneys)
• Shellfish (clams, mussels, oysters)
• Legumes (lentils, kidney beans)
• Dark leafy greens (spinach, kale)
• Dried fruit
• Nuts
• Oats

Here is a delicious and super-healthy recipe for a salad that is packed with protein, iron and fibre.  It can be enjoyed as a main meal or a side dish.

CURRIED BROWN LENTIL AND KALE SALAD WITH TOASTED ALMONDS, QUINOA AND RAISINS

Ingredients:

1 tin of brown lentils, drained

1 cup of cooked quinoa

3 tablespoons olive oil

1 onion, finely sliced

2 cloves garlic, sliced

½ teaspoon fresh grated ginger or fresh ginger paste

½ teaspoon turmeric

1 teaspoon ground cumin

1 teaspoon paprika

½ teaspoon garam masala

½ teaspoon curry powder

1 teaspoon salt

1 teaspoon freshly ground black pepper

½ cup toasted flaked almonds

½ cup raisins or black currants

4 cups kale, rinsed, drained and sliced

½ cup flat leaf parsley, roughly chopped

2 tablespoons fresh coriander, finely chopped

Extra olive oil, for drizzling

Extra toasted flaked almonds for garnish

Method:

Heat olive oil over medium heat and sauté onion, garlic and ginger with all spices and seasonings until slightly caramelized and fragrant.

Add almonds and raisins and fry for 2-3 minutes until raisins plump up a little.

Add lentils and quinoa and toss gently to distribute spices throughout. 

Remove from heat, allow to cool to room temperature. 

Lightly mix kale and herbs with spiced lentils and quinoa. 

Sprinkle with extra fresh herbs and toasted almonds and drizzle with a little extra olive oil. 

Manganese plays a vital role in bone formation and is as important as calcium for healthy bones and teeth.  Manganese is essential for optimal carbohydrate metabolism.  And, also acts as an antioxidant.

You can get good amounts of manganese from:

• Whole grains (oats, brown rice, whole wheat bread)
• Nuts (pecans, almonds, walnuts)
• Legumes (lentils, chickpeas)
• Tea
• Spinach

Try this yummy recipe for vegetarian ‘meatballs’.  They are similar to falafel and can be enjoyed as a snack with herbed yogurt dip and hummus or use the mix to form burger patties for a protein-packed plant-based burger.

CHICKPEA MEATBALLS

Ingredients:

1 small onion

1 green chili (optional)

2 cloves garlic

1 large handful fresh coriander leaves, roughly chopped

1 tin chickpeas (400g), drained very well

1 teaspoon ground cumin

1 teaspoon paprika

1 teaspoon freshly ground black pepper

1 teaspoon salt

¼ cup rolled oats

½ cup cooked quinoa (or brown rice)

1 egg

Olive oil for brushing

Sesame seeds for coating

Method:

Place onion, garlic and chili in the bowl of your food processor and chop until very fine.  Add coriander leaves and pulse until well incorporated.

Add chickpeas, oats, quinoa, spices, salt and pepper and pulse until homogenous. 

Add egg and pulse once again until combined.  The mix should be fairly stiff. 

Preheat your oven to 180°C and line a baking sheet with greaseproof paper.  Sprinkle the baking sheet with sesame seeds. 

Grease your hands with a little olive oil and take handfuls of burger mix and shape either into meatballs or burger patties. 

Place on your baking sheet.  Spritz with a little olive oil and sprinkle with sesame seeds.

Bake for about 20 minutes until crisp and golden. 

Phosphorus is essential for bone mineralization and healthy teeth.  Phosphorus is a vital structural component of all your body cells, and it plays a role in energy production.

Some excellent dietary sources of phosphorus are:

• Dairy products (milk, cheese, yogurt)
• Meat (beef, pork, poultry)
• Seafood (salmon, tuna)
• Whole grains (oats, brown rice, whole wheat bread)
• Nuts and seeds (pumpkin seeds, sunflower seeds)

One of my favourite dips is made with tinned salmon and cream cheese.  It is bursting with phosphorus, other minerals and of course, flavour.  Serve it with celery sticks, cucumber batons or your favourite crackers. 

SALMON AND CREAM CHEESE DIP

Ingredients:

1 large tin of salmon, flaked and large bones removed

1 tub (200-250g) cream cheese, allowed to come to room temperature

3 generous tablespoons natural full cream Greek yoghurt

2 tablespoons mayonnaise

Juice of 1 lemon, freshly squeezed

½ teaspoon Tabasco hot sauce (or more if preferred)

½ teaspoon salt (or to taste)

1 teaspoon freshly ground black pepper

1 tablespoon fresh parsley, finely chopped (plus extra for garnish)

Method:

1. Place salmon and cream cheese in a bowl and use a fork to mash the two ingredients together to achieve a fairly fine and homogenous texture.
2. Mix in yoghurt, mayonnaise, lemon juice, tabasco sauce, salt and pepper as well as chopped parsley.
3. Decant into a serving bowl, garnish with extra fresh parsley and a thin slice of lemon.  

Selenium is an essential mineral because it helps to regulate thyroid hormones and overall metabolism.  Selenium acts as an antioxidant and supports the immune system.

Your best food sources of selenium include:

• Brazil nuts
• Seafood (oysters, tuna, sardines)
• Poultry (chicken, turkey)
• Eggs
• Whole grains (brown rice, oatmeal)

Here is my version of chicken fried rice which contains proportionately more veggies, more protein and less rice than the version you will get at the local takeaway but it is packed with vitamins, fibre and or course, selenium. 

CHICKEN FRIED RICE WITH CASHEW NUTS AND BEAN SPROUTS

Ingredients:

4 boneless skinless chicken breast fillets, finely sliced into thin strips

½ teaspoon sesame oil

3 cloves of garlic, crushed

1-2 red chilies, finely chopped (according to taste)

4 tablespoons light soy sauce

1 tablespoon dark soy sauce

4 tablespoons oyster sauce

3-4 tablespoons avocado or coconut oil

1 large onion, sliced

2 large carrots, grated or finely sliced

½ cup cashew nuts

1 ½ cups frozen green peas

2 tablespoons rice wine or sherry (optional)

3-4 heads of bok choy, rinsed and separated into individual leaves (or half a small cabbage, sliced)

4 eggs, lightly beaten with salt and freshly ground black pepper

2 cups cooked brown rice

Extra oyster sauce and light soy sauce, if needed

1 bunch spring onions, sliced

1 cup bean sprouts

Toasted sesame seeds for sprinkling

Method:

1. Marinate the sliced chicken breasts in light and dark soy sauce + oyster sauce + sesame oil + garlic + chilies (if using) for 2-3 hours.
2. Heat avocado or coconut oil in a wok on high heat and stir fry chicken quickly until just cooked through. Remove chicken from the heat and keep aside until later.
3. Add any remining marinate and extra oil (if needed) to the wok and add onion and carrots. Stir-fry for 2-3 minutes until onion starts to become translucent. 
4. Add cashew nuts and stir-fry for another minute or so.
5. Add peas, rice wine or sherry and cover for 3-4 minutes until the peas have steamed and cooked. Add bok choy and stir fry until softened.
6. Move veggies to the periphery of the wok to form a well in the centre. Add eggs to the central well and scramble gently until starting to cook, then add rice to the central well and toss everything in the wok together. 
7. Toss chicken into the rice and veggies and heat through.
8. Check for seasoning and add extra soy sauce and oyster sauce according to taste.
9. Finally, add spring onions and bean sprouts and toss everything together well.
10. Sprinkle generously with toasted sesame seeds and serve.

Fluoride is added to water in most countries because it is essential for preventing tooth decay and it helps maintain healthy teeth and gums. 

You can also get fluoride from: 

• Tea (especially black and green tea)
• Fish (especially canned fish with bones)
• Crab
• Spinach

Iodine has one vital function in the body:  It is an essential ingredient in the production of thyroid hormone which regulates metabolic rate, growth, and development. In many countries table salt used for cooking is iodized (contains added iodine) to prevent iodine deficiency.  A lack of iodine leads to goitre (swelling of the thyroid gland at the base of the neck) and symptoms of an under-active thyroid like weight gain, tiredness, dry skin and hair, constipation and feeling cold.

Good food sources of iodine include:

• Seafood (seaweed, fish, shrimp)
• Iodized salt
• Dairy products (milk, cheese, yogurt)
• Eggs
• Strawberries

Sushi is my favourite dine-out food and happens to be a great source of iodine.

Copper is important for energy production.  It acts as an antioxidant and is used for the formation and repair of connective tissues. 

These foods are rich in copper:

• Shellfish (oysters, crab, lobster)
• Organ meats (liver, kidneys)
• Nuts and seeds (cashews, sesame seeds)
• Dark chocolate
• Legumes (lentils, chickpeas)

If you open my fridge, you will always find homemade hummus:  a tasty and versatile spread made from chickpeas and tahini.  Hummus is packed with nutrients including protein, fibre, healthy fats and copper.  Here’s my recipe:

HUMMUS

Ingredients:

1 tin (400g) chickpeas (do not drain)

3 tablespoons tahini

Juice of 1 lemon

3 cloves of garlic

½ teaspoon salt

1 teaspoon freshly ground black pepper

½ teaspoon ground cumin

½ teaspoon smoked paprika (optional)

Method:

Place all ingredients into a blender and process until you achieve a smooth and creamy consistency.

You can store hummus for up to 7 days in a sealed container in the fridge.

Enjoy as part of a mezze platter, as a dip for crudites, spread on crackers or even as a dressing on salads. 

Chromium optimizes the function of insulin and is important for regulating glucose levels and carbohydrate metabolism.  Chromium can help improve blood lipid levels by boosting HDL (good cholesterol) and lowering triglycerides. 

People living with insulin-resistance or diabetes can benefit from extra chromium in their diet. 

Good dietary sources of chromium are:

• Whole grains (whole wheat bread, oats)
• Broccoli
• Nuts (walnuts, almonds)
• Green beans
• Brewer's yeast

Vitamin C improves absorption of chromium, so try a squeeze of lemon juice or perhaps add a sliced red chili next time you cook broccoli or green beans to maximize your absorption of chromium.

GREEN BEAN AND CUCUMBER SALAD WITH CHIVE CREAM

This recipe is for a gorgeous, fresh crunchy salad that would go down a treat at any barbeque or buffet. The dressing makes a tasty dip by itself.

SALAD

Ingredients:

2 cups green beans, topped, tailed & finely sliced

1 medium cucumber, julienned

1/2 teaspoon black pepper

1/2 teaspoon salt

1/2 cup chopped pecan nuts

1 red pepper, finely chopped

Method:

1. Cook the green beans in boiling water or steam them for 3 minutes. Rinse with very cold or iced water to preserve their bright green colour. Allow to cool completely.
2. Toss together all salad ingredients and place on serving platter.

DRESSING

Ingredients:

1 tub (1 cup) smooth cottage cheese

1 block (about 100g) Danish-style feta cheese

1 clove garlic, crushed

2 tablespoons milk

Juice of 1 lemon, freshly squeezed

2 tablespoons finely chopped chives

1/4 teaspoon paprika

1/2 teaspoon salt

Method:

1. You can either simply mix all your ingredients together, squishing the feta cheese to your desired smoothness, or if you prefer a smooth silky texture - place all ingredients in your food processor and blend until smooth.
2. Drizzle over your salad just before serving.
3. You can garnish this salad with lemon slices and fresh parsley.

Molybdenum is required for the metabolism of certain amino acids.  It is vital to the activity of several essential enzymes that are responsible for elimination or breakdown of toxins.

It is a mineral present in soil so there are many foods that contain varying amounts of molybdenum and deficiency is extremely rare.

The best sources of molybdenum are:

• Legumes (lentils, chickpeas)
• Grains (oats, barley)
• Nuts (peanuts, almonds)
• Leafy green vegetables (spinach, kale)
• Dairy products (milk, cheese)

BABY SPINACH AND CHICKPEA SALAD

Leafy greens and pulses - what a superb healthful combination! And very tasty indeed. You can of course cook the chickpeas from scratch if you prefer, but a tin of chickpeas works just as well, with much less effort.

SALAD

Ingredients:

2 cups cherry tomatoes, halved

1/2 cup black olives, stoned and halved

2 blocks (about 200g) feta cheese, crumbled

3 cups baby spinach leaves

1 tin (400g) chickpeas in brine, drained

Method:

1. Layer all salad ingredients in a serving bowl.
2. Pour the dressing over the salad and toss well just before serving.

DRESSING

Ingredients:

1/2 cup thick plain Greek yoghurt

4 tablespoons extra virgin olive oil

1 tablespoon balsamic vinegar

1 large garlic clove, crushed

1 teaspoon runny honey

1 teaspoon salt

1/2 teaspoon freshly ground black pepper

2 tablespoons chopped fresh parsley

Method:

1. Mix all dressing ingredients until combined. Pour over the salad and toss salad just before serving.

VARIATIONS

This salad is a wonderful base salad to which you can add:

• Cooked shredded chicken
• Tuna chunks
• Nuts and seeds
• Cooked spelt or quinoa or bulgar wheat or cous-cous

You can also change up the salad leaves - maybe use some rocket or watercress or other baby salad leaves in place of some or all of the spinach. Lentils also work well as an alternative to the chickpeas. So many delicious options!

Sulphur is an integral component of many amino acids.  It is essential for protein synthesis and metabolism. 

The top 5 food sources of sulphur are:

• Eggs
• Cruciferous vegetables like broccoli, cabbage and brussels sprouts
• Allium vegetables like onions and garlic
• Seafood including most fish and shellfish
• Beans, lentils and soy products

You might have noticed that all of these foods have a tendency to cause gas 😉.  Here is a list of foods and drinks that help to reduce the volume and pungency of flatulence so you can enjoy sulphur-containing foods with confidence:

• Green tea
• Peppermint
• Ginger
• Turmeric
• Cumin
• Fennel
• Anise