Minerals and Trace Elements in Carbs

Unrefined carbohydrate foods are full of nutrition. As well as being a valuable source of energy, they contain the principal nutrients - protein and fat - and many of the essential dietary micronutrients like vitamins, as well as phytochemicals - the protective chemical substances found in plant food - plus fiber.

Minerals and Trace Elements in Carbs

Here is a short list of some of the most important minerals and trace elements in carbohydrates together with a list of food sources.

Calcium
Healthy Carbohydrate Sources include: poppy seeds, sesame seeds, garbanzo beans (chick peas) haricot beans, soy beans, tofu, almonds, brazil nuts, figs, broccoli, spinach.

Copper
Healthy Carbohydrate Sources include: lentils, black-eyed peas, soy beans, barley, almonds, brazil nuts, walnuts, pumpkin seeds, sunflower seeds, sesame seeds, prunes.

Iron
Healthy Carbohydrate Sources include: 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 a food containing vitamin C in combination with iron-rich foods, greatly enhances iron-absorption.

Magnesium
Healthy Carbohydrate Sources include: wheatgerm, soy beans, soy flour, brazil nuts, cashew nuts, hazelnuts, peanut butter, pine nuts, walnuts, sesame seeds, sunflower seeds, bananas, dried figs, licorice.

Phosphorus
Healthy Carbohydrate Sources include: wheatgerm, oats, soy flour, brazil nuts, pumpkin seeds, dried apricots, peas, sweetcorn.

Potassium
Healthy Carbohydrate Sources include: bananas, dates, dried figs, golden raisins, sultanas, pumpkin seeds, almonds, baked potatoes, raw mushrooms, spinach.

Selenium
Healthy Carbohydrate Sources include: brazil nuts, lentils, wholemeal bread, soy flour, almonds, cashew nuts, dried mushrooms.

Zinc
Healthy Carbohydrate Sources include: wheatgerm, poppy seeds, pumpkin seeds, sesame seeds, fortified breakfast cereals.

Sources include:
Good Sources of Nutrients (1990), US Dept of Agriculture

Nutrition Resources About Carbs

Carbs: RDA and Information
Best Carbs in Diet
Carbohydrates, Diet and Health
Vitamins in Carbs
Minerals/Trace Elements in Carbs
Phytochemicals in Carbs
No Carb Diet
Ketosis
Ketogenic Diet
Carbs, Fat and Diet
Carbs for Breakfast
Carbs, Diet Nutrition and Calories
Low Carb Diets, Calories and Weight Loss
Calories, Carbs and Diet
Low Carb Foods - Read Labels
Carb Intake in Diet
Dietary Fat, Cholesterol and Strokes
Atkins Diet - Health Questions
Atkins Diet and Health
Atkins Diet and Weight Loss
Atkins Diet - Kidneys and Osteoporosis
Low Carb Diets - Health Concerns
High Carb Diets and Liver Problems
What is the Glycemic Index
How is Glycemic Index Measured
GI of Bread, Potatoes, Rice and Pasta
What Affects Glycemic Index Values of Carbs
Carbs and the Glycemic Index
Glycemic Index and Weight Loss
Low Glycemic Index Diets and Weight Loss
Low Carb Diets and Nutrition
High Protein Diets to Maintain Weight
Diet Fat and Heart Disease
Carbs, Diet and Cancer

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