FOOD SOURCE - A quick guide
Vitamin A
Fish, liver oils, carrots, green and yellow vegetables
Fish, liver oils, carrots, green and yellow vegetables
Vitamin B Complex
Bananas, Brewers Yeast, molasses, nuts and seeds, liver, green leafy vegetables, wheatgerm, whole grains and eggs.
Bananas, Brewers Yeast, molasses, nuts and seeds, liver, green leafy vegetables, wheatgerm, whole grains and eggs.
Vitamin C
Capsicum, citrus fruit, green leafy vegetables, potatoes, tomatoes.
Capsicum, citrus fruit, green leafy vegetables, potatoes, tomatoes.
Vitamin E
Wheatgerm, soya beans, sprouts, whole grain flakes and eggs.
Wheatgerm, soya beans, sprouts, whole grain flakes and eggs.
Calcium
Diary products, soya beans, sunflower seeds, ground sesame seeds, sardines and dried beans.
Diary products, soya beans, sunflower seeds, ground sesame seeds, sardines and dried beans.
Chromium
Brewers Yeast, liver, wholemeal bread and mushrooms.
Brewers Yeast, liver, wholemeal bread and mushrooms.
Magnesium
Figs, corn, almonds, nuts, seeds and dark green leafy vegetables.
Figs, corn, almonds, nuts, seeds and dark green leafy vegetables.
Potassium
Bananas, potatoes with the skins, all leafy green vegetables, whole grains, nuts and seeds.
Bananas, potatoes with the skins, all leafy green vegetables, whole grains, nuts and seeds.
Manganese
Whole grains, egg yolks, nuts and seeds.
Whole grains, egg yolks, nuts and seeds.
Selenium
Fish, shell fish and seaweeds.
Fish, shell fish and seaweeds.
Zinc
Wheatgerm, Brewers Yeast, pumpkin kernels, eggs and seafoods.
Wheatgerm, Brewers Yeast, pumpkin kernels, eggs and seafoods.
Being 95% water, summer leaves can scarcely claim to be the most nutrient-packed of foods. They do, however, contain reasonable amounts of the antioxidant vitamins - betacarotene, C and E - as well as a useful amount of calcium.
Prepare just before eating, and rinse briefly to avoid any vitamin loss.
Prepare just before eating, and rinse briefly to avoid any vitamin loss.
Tips for a Perfect Salad
- Using a knife to cut lettuce tends to brown the edges. Gently tearing the leaves instead helps to preserve the nutrients.
- Fee all the leaves from the root before you wish the lettuce, and use a good salad spinner to dry them.
- A good sharp tap on the root-base will loosen the core for easy removal.
- Make sure your leaves are dry before adding any dressing. Oil-based dressings will slide off wet leaves.
- Dress your salad at the the last moment or the leaves will wilt.
- Keep salad dressings in a sealed jar in the refrigerator.
