1. Iodine
Introduction-Iodine is essential for the functioning of the thyroid gland which builds up strength, kills harmful germs and compensates for the deficiency of its hormone thyroxine.
Iodine calms the mind and body, reduces stress, keeps the brain alert and maintains the hair, nails, teeth and skin in the best condition.
Iodine deficiency can cause swelling of the thyroid below the neck and stoppage of hormone production causing all the systems of the body to become disorganized. Its deficiency can lead to slow mental reactions, hardening of arteries and obesity.
Although there is only 10-12 mg of iodine in the entire body, it is not possible to survive without it. Iodine helps in the chemical synthesis of cholesterol and also deposits cholesterol fat in the arteries.
If there is excess of iodine in the body, there will be more moisture in the nose. Chlorine taken in water causes the removal of excess iodine from the body.
Foods rich in iodine are radish, asparagus, carrot, tomato, spinach, potato, peas, mushrooms, lettuce, onion, banana, strawberry, sea foods, egg yolk, milk, cheese and cod liver oil.
2. Aluminium
Introduction-
Aluminium causes mental illness by making its way to certain nerve fibres deep inside the brain. This metal enters the body from cheap corrosive aluminium utensils or from aluminium foil.
3. Calcium
Introduction-
Calcium is needed for building and maintaining bones and teeth, for normal muscle contractions, for regulating heart rate and for blood clotting. Calcium increases vitality and endurance, balances cholesterol levels, is good for nerve health and is good for menstrual pains. Calcium is needed for enzyme activity. Calcium works with magnesium for cardiovascular health. It heals wounds quickly by coagulating blood. It is also helpful against certain cancers. Calcium reduces depression, irritability, insomnia and allergies.
Calcium is needed more by pregnant women, men over 60, women over 45, smokers and heavy drinkers. Rickets in children is a symptom of calcium deficiency.
Vitamin D is especially needed for calcium absorption. Vitamin C also improves the absorption of calcium. Calcium carbonate is better absorbed from food as a supplement.
Milk and its products, pulses, soyabean, green leafy vegetables, citrus fruits, sardines, peas, beans, groundnuts, walnuts, sunflower seeds are important sources of this mineral.
If there is not enough calcium in the diet, the calcium required for various bodily processes is taken from the bones of the person.
4. Copper
Introduction-Copper is found in many enzymes. It is used to reduce the effect of poison and in infectious diseases. Taking copper helps in digesting iron, vitamin-C and zinc. Red blood cells cannot be formed without copper. Its deficiency in the body can make a person `anemic´ (suffering from lack of blood). It is found in olives and nuts.
It should not be taken more than two milligrams. Our body keeps getting copper from other sources such as copper utensils, water pipes, medicines, food processing, perfumes and medicines sprayed on crops etc.
5. Chromium
Introduction-
Chromium helps control high blood pressure and prevents diabetes. It also helps muscles take up sugar from the blood and regulates fatty cholesterol synthesis. It keeps blood sugar levels steady. Its deficiency in the body leads to a condition similar to that seen in moderate diabetes.
Chromium supplies in the body are depleted with age. Chromium stores in the body are also depleted by strenuous exercise, injuries and surgery. Some researchers believe that adequate chromium may help prevent hardening of the arteries.
6. Zinc
Introduction-
Zinc has many functions in the body as a cofactor for several enzymes. It helps in the normal function of tissues and is essential for the body to process proteins and carbohydrates.
Zinc deficiency can be caused by alcoholism, dietary reactions, low protein diets, colds, pregnancy and disease. Zinc deficiency can cause loss of taste and appetite, delayed wound healing, baldness, stunted growth, heart disease, mental disorders and reproductive disorders. In some Middle Eastern countries, dwarfism is associated with a lack of zinc in the diet.
Sources of Zinc
All cereals, skimmed milk, processed cheese, yeast, nuts, seeds, wheat germ, bran, unpolished rice, spinach, peas, cottage cheese, sea food, poultry and eggs. Whole wheat flour products contain four times more zinc than white flour.
7. Copper
Introduction-
Copper helps in the absorption of iron. It acts as a partner for iron in the same way that potassium and sodium act as a pair. Copper helps convert iron into hemoglobin. Copper provides elasticity to the system. An imbalance in copper levels increases overall cholesterol and lowers HDL-cholesterol ratio.
Copper deficiency can cause central nervous system disorders, anemia and pregnancy problems. Excess copper can block the effect of selenium which provides protection against cancer. Fruits, dried beans, nuts, poultry, shell fish, dark chocolate, liver, kidney, yeast, wheat sprouts, bananas and honey are the sources of this trace element.
8. Potassium
Introduction-
Potassium is a basic mineral. Life is not possible without it. Potassium is always found in association with some acid. Mineral-poor soil produces a mineral-poor diet. Ingestion of such a diet forces potassium to be taken from the body cells, thereby disturbing the entire body chemistry. Potassium deficiency, especially in pregnant women, causes craving for dry ashes, coal or even certain types of soil.
Potassium is essential for normal muscle strength, nerves, heart function and enzyme reactions. It helps in regulating the fluid balance of the body. Its deficiency may lead to memory loss, muscle weakness, irregular heartbeat and irritability. Its excess may lead to cardiac irregularities.
Potassium is to soft tissues what calcium is to hard tissues of the body. It is also important for maintaining the electrolytic balance of fluids inside and outside the cells. Potassium intake also needs to increase with age. Potassium deficiency is reflected in the form of lack of mental alertness, muscle fatigue, difficulty in relaxing, cold, constipation, nausea, itching of the skin and cramps in the body muscles. Increased intake of sodium increases the loss of potassium from the body cells. More potassium can keep the walls of blood vessels free from calcium deposits.
In developed countries, apple cider vinegar is an excellent source of potassium. Mix one teaspoon of apple cider vinegar in a glass of water and sip it slowly. It helps in burning the fats in the body. In experiments conducted on cows, apple cider vinegar cured arthritis in cows and increased milk production.
Important sources of potassium-
Dried skimmed milk powder, wheat sprouts, dates, yeast, potatoes, peanuts, cabbage, peas, bananas, dried fruits, orange and other fruit juices, melon seeds, poultry, fish and most importantly paprika and apple cider vinegar.
9. Mercury
Introduction
Mercury erodes the walls of our arteries, causes birth defects and many psychological symptoms.
10. Phosphorus
Introduction
Most of the calcium in the body is in the form of phosphorus, so the use of phosphorus is closely related to the use of calcium. Phosphorus is needed for normal bone and tooth formation, which converts food into energy. Deficiency can result in general weakness, bone pain and loss of appetite. Excess can interfere with calcium absorption.
Phosphorus speeds the healing process of bone fractures and prevents calcium loss from wounds. Phosphorus supports neurological health and aids in the excretion of waste by the kidneys. An excess of magnesium or iron can inhibit phosphorus storage. A diet high in white sugar and high fat can disturb the calcium-phosphorus balance. Never take phosphorus supplements without consulting a doctor.
Sources of Phosphorus-
Whole grain and double bread, beans, pulses, milk and milk products, seeds, nuts, eggs, fish, poultry and meat are important sources.
11. Manganese
Introduction-
Manganese is directly related to the body's defense mechanisms. It activates enzymes and helps in the proper use of vitamins B and E. It helps in digestion.
Manganese is good for diabetes because it increases glucose tolerance. Manganese deficiency is generally not found in humans. Its high amount reduces the body's ability to absorb iron.
Sources of Manganese-
One cup of black tea, nuts, seeds, whole grains, bran, fish and meat.
12. Magnesium
Introduction-
Every cell in the human body contains a portion of magnesium, albeit a small amount. The entire body contains less than 50 grams of magnesium. Magnesium is essential for transport of calcium and vitamin C through the body, for proper functioning of nerves and muscles, and for activating enzymes. Disturbances in the calcium-magnesium balance can weaken the nervous system.
In France, low magnesium content in soil is linked to the prevalence of cancer. A Copenhagen president who suffered a heart attack was found to have low magnesium levels. A clear correlation has been established between low magnesium levels and high blood pressure. Low magnesium levels can also lead to diabetes. According to a report in urology, magnesium and vitamin B6 were effective in reducing the risk of kidney and gall bladder stones. Strenuous physical exercise depletes the body's magnesium reserves and weakens contractions. People who exercise regularly require more magnesium supplements than the average person.
A glass of hard water is a good dietary supplement for magnesium. Hard water has a high magnesium content. Areas using hard water have the lowest incidence of heart attacks.
Other important sources are whole grains, pulses, nuts, green leafy vegetables, dairy products and sea foods.
13. Iron Introduction Red blood cells require iron to make hemoglobin in the blood. It is also required to carry oxygen from the lungs to the cells and tissues of the body. Some iron of the body gets stored in the liver and spleen. Iron is also required for the metabolism of vitamin B. Only 2-4 mg-g of iron is required in the daily diet according to the gender and functional state of the body. The body systems can absorb only 5 to 10 percent of the iron contained in grains. The percentage of iron in green leafy vegetables is very high. The absorption percentage also depends on the mixed composition of the diet. For these reasons, the daily requirement of iron has been kept between 12-24 mg. It is required in large quantities in the diet to cure anemia (lack of blood) caused by iron deficiency. In such situations, iron supplements or iron-fortified diets can be resorted to. At birth, a child has only four months of iron supply. Even a slight deficiency of iron can impair its intellectual development. Women become deficient in iron during menstruation and pregnancy. Strenuous exercise also causes iron deficiency. Some diets prevent the body from using iron from other foods. Iron deficiency can cause breathlessness, tiredness and weakness. Excess of iron can cause poisoning. Important sources of iron are: Green leafy vegetables, peas, raisins, walnuts, pears, whole grains, green gram, lentils, bran, seeds, soybeans, fish, liver, chicken, kidneys and egg yolk. 14. Lead Introduction: Lead is stored in the bones and tissues of the body. Excess lead can cause vomiting and fainting. High levels of lead interfere with the flow of oxygen to the cells of the body. 15. Selenium Introduction- Selenium acts as an anti-oxidant. It is the most effective anti-oxidant mineral. It helps the body get rid of harmful free radicals which are produced as a result of oxygenation of fatty tissues. It prevents blood clots. It increases the body's immunity and nullifies the effects of toxins from poisonous organisms. It slows down the aging process. Selenium along with vitamin E is essential for maintaining a healthy liver. Selenium deficiency in the body increases the risk of cancer and heart diseases. Sources of Selenium- Asparagus, cauliflower, parsley, cucumber, garlic, onion, mushrooms, radish, yeast, whole grains, sea foods, liver, kidney, meat, brown rice contains 12 times more selenium than white rice, whole wheat bread has three times more selenium than white bread. Refining and cooking destroys selenium. Supplements should only be taken under medical advice. Focus on foods high in selenium. 16. Sodium Introduction- Sodium helps in maintaining water balance inside and outside the body cells. Its deficiency can cause muscle cramps, edema, but its excess can cause harmful consequences like high blood pressure, kidney diseases, cirrhosis of the liver and congestive heart disease. Sodium is excreted in urine and especially in sweat as sodium chloride. Sometimes the diet does not contain enough sodium to meet the biological requirement. Hence sodium chloride or table salt has to be included in the diet. The main sources of sodium are processed food, meat and common salt itself. There is no need to fear sodium deficiency. 17. Carbohydrates Introduction- Cold, irritability, fatigue are caused by the lack of carbohydrates (sweet) in the body. To overcome these, the patient should eat carbohydrate-rich foods such as boiled potatoes, washed and boiled rice, carrots, radishes, sweet potatoes, etc. Carbohydrates are the main source of generating energy in the body. It acts like fat to provide strength and heat to the body. Carbohydrates are digested faster in the body than fat. The body receives carbohydrates in two forms - first starch and second sugar. Carbohydrates found in wheat, jowar, maize, millet, coarse grains, rice, pulses and root vegetables are called starch. Banana, guava, sugarcane, beetroot, dates, dried dates, raisins, figs, sugar, honey, sweet vegetables and carbohydrates obtained from all sweet things are very powerful and beneficial for health but their excess also gives rise to many dangerous life-threatening diseases, the main ones being indigestion, diabetes and diarrhoea. Apart from this, excess of carbohydrate-rich substances also increases weight, due to which the patient is surrounded by many deadly diseases.
18. Wood-seed Introduction- The fine and rough part of food items is called wood-seed. Wood-seed is not digested with food and neither does it become a part of the body. Wood-seed helps in the functioning of the intestines. Due to its presence, stool does not get accumulated in the intestines and comes out easily, due to which the patient does not suffer from constipation. Nature has created such fruits, vegetables and grains, in which a large part of wood-seed is present, which does not get digested despite the use of fruits, vegetables, grains and pulses, but remains whole in the intestines. That is why in most cases of constipation, instructions are given to eat roti made of flour with bran or roti made of bran only. For this reason, most grains, fruits and vegetables are asked to be cooked without peeling so that their wood-seed part remains included in the food and remains beneficial for health. The percentage of fiber content in the following food items is given below: Number, Food item, Percentage of fiber content 1. Wheat , 2.9 percent 2. Rice, 0.7 percent 3. Lentil, 4.1 percent 4. Cauliflower, 130.0 percent 5. Radish, 120.0 percent 6. Cucumber, 140.0 percent 7. Onion, 5.0 percent 8. Refined flour, 0.4 percent 9. Spinach, 8.1 percent 10. Apple, 100.0 percent 11. Kamar Kalla, 180.0 percent 12. Potato, 3.1 percent 13. Lobia, 4.1 percent 14. Green Peas, 8.7 percent 15. Melons, 22.0 percent 16. Strawberries, 19.0 percent 17. Carrots, 8.8 percent 18. Pears, 25.0 percent 19. Water Introduction- Water is a major and important component of our food. The human body contains about 75 percent water in childhood and about 60 percent in old age. Water is filled between the cells, which is found in the form of plasma in the blood, intestinal juice, lymph, liver and bacteria secretions. Structure of human body Substance, Percentage
- Water, 63
- Protein, 17
- Fat, 12
- Minerals, 7
- Carbohydrates, 1
Functions of water- Most of the body structure is water.
Water is the medium of almost all metabolic activities.
Most of the blood is water, which is the medium of blood circulation.
Water helps in the excretion of excretory substances through urine and sweat in the excretory process of the body.
It works to digest, absorb and deliver the substances taken in food to the required parts. It helps in controlling body temperature.
Water in mucous parts works as lubrication. Sources of water in human body- Food items, green vegetables, juices, beverages etc. provide water to the body. Lack of water causes symptoms like thirst, fainting or unconsciousness, while excess of water causes problems in food digestion, vomiting, diarrhea and other disorders. Water removes excess heat from the body and gives life to the body. Amount of protein, fat, sugar and water in fruits (per 100 grams) Serial No., Names of fruits, Protein, Fat, Sugar, Water 1. Mango (ripe), 0.6, 0.1, 11.8, 86.1 2. Mango (raw), 0.7, 0.1, 8.8, 90.0 3. Apple, 0.3, 0.2, 13.4, 85.9 4. Grape, 0.8, 0.1, 10.2, 85.5 5. Banana, 1.3, 0.2, 36.4, 61.4 6. Guava, 1.5, 0.2, 14.5, 16.1 7. Pineapple, 0.6, 0.1, 12.0, 87.5 8. Ripe Papaya, 0.5, 0.1, 9.5, 89.6 9. Berries, 0.7, 0.1, 19.7, 68.2 10. Watermelon, 0.1, 0.2, 3.8, 95.7 11. Pear, 0.2, 0.1, 11.5, 86.9 12. Pomegranate, 1.6, 0.1, 14.6, 68.0
Protein, fat, sugar and water content in vegetables (per 100 grams) Sl. No., Vegetables Name, Protein, Fat, Sugar, Water 1. Carrot, 0.6, 0.2, 10.8, 86.0 2. Potato, 1.6, 0.1, 22.9, 74.7 3. Bitter gourd, 1.6, 0.2, 4.2, 92.4 4. Raw Banana, 1.4, 0.2, 14.7, 83.2 5. Cauliflower, 3.5, 0.4, 5.3, 89.4 6. Goddess, 1.4, 0.1, 5.3, 89.4 7. Jackfruit, 1.9, 0.1, 18.9, 77.2 8. Tomato, 1.0, 0.1, 3 .9, 94.5 9. Peas, 7.2, 0.1, 19.8, 72.1 10. Onion, 1.2, 0.1, 11.6, 86.8 11. Radish, 0.7, 0.1, 4.1, 94.4 12. Tabariya, 3.0, 0.1, 22.1, 73.1 13. Gram (Vegetable), 8.2, 0.5, 27.2, 60.0 14. Spinach (Vegetable), 1.9, 0.9, 4.0, 91.7 15. Amaranth (Vegetable), 1.6, 0.5, 5.7, 85.3 16. Kalmi (vegetable), 2.9, 0.4, 4.3, 90.3 17. Beetroot, 1.7, 0.1, 13.6, 33.3,
18. Cabbage, 80.5, 0.1, 6.3, 68.6 19. Brinjal, 1.3, 0.3, 6.4, 61.5 20. Cucumber, 0.4, 0.1, 2.8, 96.4 21. Drumstick, 2.5, 0.1, 3.7, 86.9 22. Okra, 2.2, 0.2, 7.7, 88.0 Amount of protein, fat, sugar and water in food grains (per 100 grams) in) Sl. No., Name of food, Protein, Fat, Sugar, Water 1. Rice, 6.9, 0.4, 79.2, 13.0 2. Refined flour, 11.0, 0.9, 74.1, 13.3 3. Gram, 17.1, 5.3, 61.2, 9.8 4. Lentil, 25.1, 0.7, 59.7, 12.4 5. Urad, 24.0, 1.4, 60.3, 10.9 6. Mung, 24.0, 1.1, 56.6, 10.4 7. Soybean, 43.2, 19.5, 20.9, 8.1 8. Peas, 19.7, 1.1, 56.6 9. Corn (soft), 4.3, 0.5, 15.1, 79.1 10. Corn (dry), 11.1, 3.6, 66.2, 14.9 20. Fat Introduction- Fat means grease helps in keeping the body active. It is obtained from both animal and plant sources. This provides energy to the body for daily activities. It is also called energy-giving fuel. It is considered very important for a healthy person to consume 100 grams of grease daily. It takes a long time to digest. It is necessary to reduce the need of protein in the body. It is not appropriate for fat to increase in the body in excessive quantity. It should be made available to the body in the required quantity through a balanced diet. Its excess quantity can also be fatal, hence its quantity in food should be kept in mind. It reduces the mobility of the stomach and reduces appetite. This leads to enlargement of the stomach. Due to reduction in grease, the power to fight diseases decreases. Excess fat directly from the source is harmful. Taking it in balanced quantity is beneficial. Amount of protein, fat, sugar and water in fruits (per 100 grams) Serial No., Name of fruits, Protein, Fat, Sugar, Water 1. Mango (ripe), 0.6, 0.1, 11.8, 86.1 2. Mango (raw), 0.7, 0.1, 8.8, 90.0 3. Apple, 0.3, 0.2, 13.4, 85.9 4. Grape, 0.8, 0.1, 10.2, 85.5 5. Banana, 1.3, 0.2, 36.4, 61.4 6. Guava, 1.5, 0.2, 14.5, 16.1 7. Pineapple, 0.6, 0.1, 12.0, 87.5 8. Ripe Papaya, 0.5, 0.1, 9.5, 89.6 9. Berries, 0.7, 0.1, 19.7, 68.2 10. Watermelon, 0.1, 0.2, 3.8, 95.7 11. Pear, 0.2, 0.1, 11.5, 86.9 12. Pomegranate, 1.6, 0.1, 14.6, 68.0 Protein, fat, sugar and water content in vegetables (per 100 grams) Sl. No., Vegetables Name, Protein, Fat, Sugar, Water 1. Carrot, 0.6, 0.2, 10.8, 86.0 2. Potato, 1.6, 0.1, 22.9, 74.7 3. Bitter gourd, 1.6, 0.2, 4.2, 92.4 4. Raw Banana, 1.4, 0.2, 14.7, 83.2 5. Cauliflower, 3.5, 0.4, 5.3, 89.4 6. Goddess, 1.4, 0.1, 5.3, 89.4 7. Jackfruit, 1.9, 0.1, 18.9, 77.2 8. Tomato, 1.0, 0.1, 3 .9, 94.5 9. Peas, 7.2, 0.1, 19.8, 72.1 10. Onion, 1.2, 0.1, 11.6, 86.8 11. Radish, 0.7, 0.1, 4.1, 94.4 12. Tabariya, 3.0, 0.1, 22.1, 73.1 13. Gram (Vegetable), 8.2, 0.5, 27.2, 60.0 14. Spinach (Vegetable), 1.9, 0.9, 4.0, 91.7 15. Amaranth (Vegetable), 1.6, 0.5, 5.7, 85.3 16. Kalmi (vegetable), 2.9, 0.4, 4.3, 90.3 17. Beetroot, 1.7, 0.1, 13.6, 33.3 18. Cabbage, 80.5, 0.1, 6.3, 68.6 19. Brinjal, 1.3, 0.3, 6.4, 61.5 20. Cucumber, 0.4, 0.1, 2.8, 96.4 21. Drumstick, 2.5, 0.1, 3.7, 86.9 22. Okra, 2.2, 0.2, 7.7, 88.0 Amount of protein, fat, sugar and water in food grains (per 100 grams) in) Sl. No., Name of food, Protein, Fat, Sugar, Water 1. Rice, 6.9, 0.4, 79.2, 13.0 2. Refined flour, 11.0, 0.9, 74.1, 13.3 3. Gram, 17.1, 5.3, 61.2, 9.8 4. Lentil, 25.1, 0.7, 59.7, 12.4 5. Urad, 24.0, 1.4, 60.3, 10.9 6. Mung, 24.0, 1.1, 56.6, 10.4 7. Soybean, 43.2, 19.5, 20.9, 8.1 8. Peas, 19.7, 1.1, 56.6 9. Corn (soft), 4.3, 0.5, 15.1, 79.1 10. Corn (dry), 11.1, 3.6, 66.2, 14.9 21. Dietary Fiber Introduction- Dietary fiber is the substance that forms the cell walls in plants. It is an indigestible component. It cannot be broken down by enzymes and is not absorbed by the body. Hence, it was earlier thought that it had no dietary value and could be discarded. However, it has important mechanical and other properties. For example, it retains water and thus ensures that the stools do not dry out and cause constipation. Fibre is of two types- water-soluble and insoluble. Vegetables, wheat and most cereals contain more insoluble fibre than soluble fibre. Insoluble fibre aids digestion and reduces constipation. Soluble fibre lowers serum cholesterol and increases the proportion of good cholesterol (HDL). High-fibre diets help in weight loss. Such foods require longer chewing time. High-fibre foods require more energy to digest. Fibre lowers insulin levels, which increases hunger. Thus, high-fibre foods reduce hunger. In addition, foods high in soluble fibre stay in the stomach longer and give a feeling of fullness. Fibre affects the texture of stools and makes them more bulky. The bulkier the stool, the longer it takes to pass through the intestines. Wheat bran helps increase the bulk of stools. It is twice as effective as the same amount of carrot or cabbage fibre. For these reasons, Hippocrates said that 'a whole grain roti cleanses the intestines.' Fibre absorbs all the water and gives a feeling of fullness. Therefore, people who want to lose weight should take dietary fibre before or with food and those who do not want to lose weight should take it after food.
22. Cholesterol
Introduction- The word cholesterol is derived from the Greek words `khol´ meaning bile and `sterios´ meaning solid. Cholesterol is a waxy, yellowish-white substance that is mostly produced in the liver. It is a basic molecule that plays an essential role in all animal life. It is an essential element for our cell walls. It is a building block that is used by the body to make essential materials to run the body's workshop. Cholesterol is essential for our survival. It is also needed for the separation of our nerves and for making cell membranes and hormones. In a healthy human body, cholesterol which is part of the brain, nerves, muscles and fat tissue remains constant between 140 to 160 mg. About 20-25 mg of cholesterol remains active in metabolic activities in the liver, intestines and plasma. Cholesterol is obtained in the human body from the diet. It is absorbed by the intestines. All deficiencies have to be made up by the body itself. Cholesterol levels below 200 mg are good. Levels between 200-240 mg need to be monitored and levels above 240 are high and need medical attention. High cholesterol levels have the same underlying causes as heart attacks. These are 1. Heredity, 2. Age, 3. Stress, 4. Smoking, 5. High blood pressure, 6. Extreme obesity, 7. Diabetes, 8. Circulatory disorders 9. Lack of exercise which leads to low HDL. Women are protected by the female hormone estrogen. After menopause when the menstrual residues are not eliminated and when the supply of estrogen decreases, the risk of high cholesterol levels and heart attacks increases. Cholesterol content in foods (per 100 g) Sl. No., Name of the product,Cholesterol content 1. Lean beef, 70 mg 2. Raw liver, More than 2000 mg 3. Butter, 250 to 280 mg 4. Caviar, More than 300 mg 5. Fish, 70 mg 6. Ice cream, 45 mg 7. Raw kidney, 375 mg 8. Raw lamb, 70 mg 9. Pork fat, 95 mg 10. Cheddar, 100 mg 11. Cottage cream, 15 mg 12. Cream, 120 to 140 mg 13. Raw liver, 300-425 mg 14. Sea Shrimp, 200 mg 15. Margarine, 65 mg 16. Whole milk (liquid), 11 mg 17. Milk (dry), 85 mg 18. Skimmed milk (liquid), 3 mg 19. Lamb, 65 mg 20. Pork, 70 mg 21. Shrimp, 125 mg 22. Cheese spread, 65 mg 23. Chicken (raw), 60 mg 24. Crab, 125 mg 25. Egg (whole), 550 mg 26. Egg yolk, 1500 to 2000 mg 23. Chromium
Introduction-
Chromium maintains the level of glucose in the blood. It also keeps the amount of fat in the blood normal. Take it only from 50 to 200 micrograms daily. Diabetic and epilepsy patients should consult a doctor before taking chromium. Sources of Chromium- It is found in fruits, milk, grains, yeast, mushrooms, corn oil, seal fish, black pepper, potato peels.
