Penelusuran Referensi Pangan dan Gizi
Milk and milk products are the most important sources of calcium. One litre of cow’s milk contains 0.12 % of calcium. Other sources are : excellent sources are cassia, amaranth, turnip greens, cauliflower, carrots, and leaves of colocasia, drumsticks, fenugreek, and radishes are of calcium. mustard seeds, dried coconut, and almonds. Fish too is a rich source of calcium.
Chloride is found in barley, wheat, grains, pulses, green leafy vegetables, and fruits like melon and pineapple. The foods that contain large quantities of sodium also contain chloride in the same proportion and vice versa.
Good sources of this mineral are nuts, soya beans, alfalfa, apples, figs, lemons, peaches, almonds, whole grains, brown rice, sunflower seeds, and sesame seeds. Cereals and vegetables normally contribute more than twothirds of the daily magnesium intake.
The good food sources of phosphorus are whole grain cereals, milk, and fish. Vegetables such as carrots and leafy vegetables; fruits like black currants, raspberries, raisins and apricots. Other sources of this mineral are soya beans, lentils, and other pulses and legumes.
Potassium sources in foods are pulses such as green gram, cow peas, red gram, and black gram; and vegetables like lotus stems and sword beans are rich in potassium. Other good sources are legumes, leafy vegetables, and fruits such as bael, sweet limes, peaches, and apricots.
The sources of silicon are apples, oranges, cherries, raisins, almonds, peanuts, raw cabbage, onions, endives, carrots, eggplants, pumpkin, red beets, celery, cucumber, fish, honey, oats, millet, barley, rice, beetroot, alfalfa and corn. An increased need for silicon is best met by increasing the consumption of whole grains, because they are rich sources of absorbable silicon.
Vegetables like dry lotus stems and leafy vegetables are rich in sodium, as are a variety of pulses and legumes. Fish , meat and Strawberries, Sunflower seeds, Celery, Broccoli, Carrots, Melons, Raisins ,Cabbag,e Kale, Lettuce, Beets, Peaches, & Sesame seeds also contain a substantial amount of sodium.
The main sulphur-containing foods are red gram, green gram, and leafy vegetables, Cucumbers, Lettuce, Pineapples, Avocadoes, Peaches, Tomatoes, Watermelon , Carrots, Strawberries, Apples, Oranges. A diet sufficient in protein is generally considered to be adequate in sulphur.
Molluscs and shellfish are rich sources of copper, & amp; betel leaves, arecanuts, other nuts, Sunflower seeds, Raisins, Sesame seeds, Leafy vegetables. Soft water contains more copper than hard water and water from the tap contains more copper than reservoir water.
Iodine is found in high amounts in all sea vegetation. The best dietary source of iodine is iodised salt. The other sources are Swiss chard, Kale, Turnip, greens Strawberries, Squash, Peaches, Mustard, greens Lettuce, Watermelon, Bananas, Cucumbers, Carrots, Spinach, Tomatoes, Pineapples & Grapes.
The food sources of iron are wholegrain cereals, pulses, legumes, fish, green leafy vegetables like dry lotus stems, cauliflower greens, and turnip greens; fruits like black currants, water melons, raisins, and dried dates. Enzymes and hydrochloric acid in the stomach are needed for proper assimila ion of iron. Older people are often anaemic in spite of plenty of iron in their diet because they lack sufficient hydrochloric acid in their stomachs. Therefore iron-containing fruits which possess their own enzymes and acids needed for iron digestion and assimilation, are the most reliable sources of dietary iron.
It is found in nuts, avocados, eggs, brown rice, spices, whole grains, leafy greens, bananas, cucumbers and dried legumes.
The excellent sources of Zinc is muscle meat, poultry, fish and seafood the other sources of Zinc are grains, nuts, eggs, seeds and brewer’s yeast.