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 Zinc contents of selected food in Milligrams (mg) per 31/2 oz (100g)
 RDA recommends 15 mg for men and 12 mg for women

This metal is important in a number of key activities, ranging from protein and carbohydrate metabolism to the immune system, wound healing, growth and vision.Severe deficiency can contribute to stunted growth. Deficiency can sometimes be seen in white spots on the fingernails.

Oyster, Fresh 148.7 Oats 3.2 Turnips 1.2
Pumpkin Seeds 7.5 Peanuts 3.2 Parsley 0.9
Ginger Root 6.8 Lima Beans 3.1 Potatoes 0.9
Pecans 4.5 Almonds 3.1 Garlic 0.6
Split Peas, Dry 4.2 Walnuts 3.0 Carrots 0.5
Brazil Nuts 4.2 Buckwheat 2.5 Whole Wheat Bread 0.5
Whole Wheat 3.2 Hazel Nuts 2.4 Black Beans 0.4
Rye 3.2 Green Peas 1.6

Manganese contents of selected food in Milligrams (mg) per 31/2 oz (100g)
 No RDA recommendation but 2-5 mg is suggested

Magnesium is needed for bone, protein, making new cells, activating B vitamins, relaxing nerves and muscles, clotting blood, and in energy production. Insulin secretion and function also requires magnesium. Magnesium also assists in the absorption of calcium, vitamin C and potassium.

Deficiency may result in fatigue, nervousness, insomnia, heart problems, high blood pressure, osteoporosis, muscle weakness and cramps.

Pecans 3.5 Walnuts 0.8 Brussels Sprout 0.3
Brazil Nuts 2.8 Spinach Fresh 0.8 Oatmeal 0.3
Almonds 2.5 Peanuts 0.7 Cornmeal 0.2
Barley 1.8 Oats 0.6 Millet 0.2
Rye 1.3 Raisins 0.5 Carrots 0.16
Buckwheat 1.3 Turnip Greens 0.5 Broccoli 0.15
Split Pea, Dry 1.3 Rhubarb 0.5 Brown Rice 0.14
Whole Wheat 1.1 Beet Greens 0.4 Whole Wheat Bread 0.14

Iron contents of selected food in Milligrams (mg) per 31/2 oz (100g)
RDA recommends 10 mg for males and 15 mg for females.

Most at risk of iron deficiency are infants, adolescent girls and pregnant women. Iron deficiency in infants can result in impaired learning ability and behavioral problems. It can also affect the immune system and cause weakness and fatigue. To aid in the absorption of iron, eat foods rich in vitamin C at the same time you eat the food containing iron. The tannin in non-herbal tea can hinder absorption of iron.

Take iron supplements and your vitamin E at different times of the day, as the iron supplements will tend to neutralize the vitamin E.

Kelp 100.00 Cashews 3.8 Peanuts 2.1
Yeast, Brewers 17.3 Raisins 3.5 Tofu 1.9
Molasses Blackstrap 16.1 Jerusalem Artichoke 3.4 Green Peas 1.8
Wheat Bran 14.9 Brazil Nuts 3.4 Brown Rice 1.6
Pumpkin & Squash Seeds 11.2 Beet Green 3.3 Olives, Ripe 1.6
Wheat Germ 9.4 Swiss Chard 3.2 Artichoke 1.3
Liver, Beef 8.8 Dandelion Greens 3.1 Mung Bean Sprouts 1.3
Sunflower Seeds 7.1 English Walnuts 3.1 Broccoli 1.1
Millet 6.8 Dates 3.0 Currants 1.1
Parsley 6.2 Beans Cooked, Dry 2.7 Whole Wheat Bread 1.1
Clams 6.1 Sesame Seeds, Hulled 2.4 Cauliflower 1.1
Almonds 4.7 Pecans 2.4
Prunes, Dried 3.9 Lentils 2.1

 

Vanadium contents of selected food in in Micrograms (ug) per 31/2 oz (100g)
No RDA or suggestions

Buckwheat 100 Corn 15 Onions 5
Parsley 80 Green Beans 14 Whole wheat 5
Soybeans 70 Peanut Oil 11 Beets 4
Safflower Oil 64 Carrots 10 Apples 3
Sunflower Seed Oil 41 Cabbage 10 Plums 2
Oats 35 Garlic 10 Lettuce 2
Olive Oil 30 Tomatoes 6 Millet 2
Sunflower Seeds 15 Radishes 5

 

Selenium contents of selected food in Micrograms (ug)  per 31/2 oz (100g)
No RDA recommendation but 200 ug suggested

Selenium is a part of several enzymes necessary for the body to properly function.
 Generally, selenium functions as an antioxidant that works in conjunction with vitamin E.
Selenium deficiency is rare in humans.

 

Wheat Germ 111 Bran 63 Turnips 27
Brazil Nuts 103 Red Swiss Chard 57 Garlic 25
Barley 66 Oats 56 Barley 24
Whole wheat Bread 66 Brown Rice 39 Orange Juice 19

 

Molybdenum contents of selected food in Milligrams (mg) per 31/2 oz (100g)
No recommendation  or suggestion

Lentils 155 Rye Bread 50 Molasses 19
Split Peas 130 Corn 45 Cantaloupe 16
Cauliflower 120 Barley 42 Apricots 14
Green Peas 110 Whole Wheat 36 Raisins 10
Yeast, Brewers 109 Whole Wheat Bread 32 Butter 10
Wheat Germ 100 Potatoes 30 Strawberries 7
Spinach 100 Onions 25 Carrots 5
Brown Rice 75 Peanuts 25 Cabbage 5
Garlic 70 Coconuts 25
Oats 60 Green Beans 21