Minerals in Carbohydrates - Calcium, Copper, Iron, Magnesium, Potassium, Selenium, Phosphorus, Zinc - Health and Diet Nutrition

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Minerals in Carbohydrates

Carbs are a rich source of micronutrients - including minerals and trace elements, which the body needs for a range of circulatory, immune, endocrine and other bodily functions as well as healthy cell growth and repair. Carbs are also rich in phytochemicals.

Here is a selection of the main minerals to be found in common carbohydrate-containing foods.

Minerals in Carbs

Calcium [RDA: Women/Men - 1000mg]
Good Carbohydrate Sources: poppy seeds, sesame seeds, garbanzo beans (chick peas) haricot beans, soy beans, tofu, almonds, brazil nuts, figs, broccoli, spinach.

Copper [ESADDI*: Women/Men - 1.5-3.0mg]
Good Carbohydrate Sources: lentils, black-eyed peas, soy beans, barley, almonds, brazil nuts, walnuts, pumpkin seeds, sunflower seeds, sesame seeds, prunes.

Iron [RDA: Women - 15mg; Men - 10mg]
Good Carbohydrate Sources: Fortified breakfast cereals, lentils, haricot beans, red kidney beans, soy beans, cashew nuts, bulgar wheat, couscous, sesame seeds, pumpkin seeds, dried apricots/peaches, lightly boiled broccoli/spring greens. Note: Eating iron-rich foods in combination with high-vitamin-C foods/drinks greatly enhances iron-absorption.

Magnesium [RDA: Women - 280mg; Men - 350mg]
Good Carbohydrate Sources: wheatgerm, soy beans, soy flour, brazil nuts, cashew nuts, hazelnuts, peanut butter, pine nuts, walnuts, sesame seeds, sunflower seeds, bananas, dried figs, licorice.

Phosphorus [RDA: Women/Men - 700mg]
Good Carbohydrate Sources: wheatgerm, oats, soy flour, brazil nuts, pumpkin seeds, dried apricots, peas, sweetcorn.

Potassium [RDA: Women/Men - 3.5g]
Good Carbohydrate Sources: bananas, dates, dried figs, golden raisins, sultanas, pumpkin seeds, almonds, baked potatoes, raw mushrooms, spinach.

Selenium [RDA: None]
Good Carbohydrate Sources: brazil nuts, lentils, wholemeal bread, soy flour, almonds, cashew nuts, dried mushrooms.

Zinc [RDA: Women - 12mg; Men - 15mg]
Good Carbohydrate Sources: wheatgerm, poppy seeds, pumpkin seeds, sesame seeds, fortified breakfast cereals.

*ESADDI = Estimated Safe and Adequate Daily Dietary Intake (where no RDA available)

Sources include:
Nutritive Value of Food (1991), US Dept of Agriculture
Good Sources of Nutrients (1990), US Dept of Agriculture


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Complex Carbs Guide
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Starch/Starchy Carbohydrates
Sugars Carbohydrates
Carb Counting Guide
Facts About Carbohydrates
Diabetes, Carbs and Diet

Fiber in Diet
Dietary Fiber
Types of Fiber
Best Sources of Fiber
Benefits of Fiber
Daily Fiber Needs

Nutrition & Carbohydrate
Nutrition in Carbs
Minerals in Carbohydrates
Vitamins in Carbohydrates
Phytochemicals in Carbs

Carbs and Glycemic Index
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What is Glycogen?
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Carbohydrate in Foods
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Carbs in Food cont/
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Carbs-Information.com provides general information about different types of carbohydrate, like monosaccharides, disaccharides, oligosaccharides, polysaccharides, as well as nutritional value of carbohydrates, carb-content of foods, plus details of GI values of all food groups, plus advice about diabetes, impaired glucose tolerance and insulin resistance. But no information is intended as a substitute for medical advice. Copyright 2003-2021.