ANNEX B

Sources of calcium, folate, zinc and iron

Calcium

Good sources of calcium

• Hard cheeses, cheese spread, soya cheese,
  
• Canned sardines or salmon, drained and mashed up with the bones, fish paste
  
• Tofu (soya bean) steamed or spread
  
• Milk and yogurt
  
• Soya drink with added calcium
  
• Soya mince
  
• Ice cream
  
• Egg yolk
  
• Bread, (except wholemeal), crumpets, muffins, plain and cheese scones
  
• Beans, lentils, chickpeas
  
• Ready to eat or stewed figs
  

Provides some calcium

• Baked squash, sweetpotato
  
• Broccoli, dark green leafy vegetables, turnip, carrots, cabbage, peas
  
• Tomato puree
  
• Dates, sultanas, raisins, ready to eat or stewed apricots
  

Folate

Rich sources of folate/folic acid

• Fresh raw or cooked brussels sprouts, asparagus, spinach, kale, cooked black eye beans
  
• Breakfast cereals (fortified with folic acid)
  
• Liver
  

Other good sources of folate/folic acid

• Fresh, raw, frozen and cooked broccoli, spring greens, cabbage, green beans, cauliflower, peas, bean sprouts, okra, cooked soya beans, iceberg lettuce, parsnips, chick peas.
  
• Kidneys, yeast and beef extracts
  

Zinc

Good sources of zinc which are well absorbed

• Lean beef, lamb, pork: roast, mince, burgers, liver
• Chicken or turkey: especially dark meat, liver
• Sausages
• Hard cheeses
• Eggs
• Tinned pilchards, sardines, tuna
• Brown and wholemeal bread
• Whole grain breakfast cereals
• Red kidney beans, chickpeas, lentils nuts

Iron

Good sources of iron which are well absorbed

• Canned sardines, pilchards, mackerel, tuna, shrimps, crab
  
• Liver pate and sausage, kidney, heart
  
• Lean beef, lamb, pork: roast, mince, burgers, liver
  
• Chicken or turkey: especially dark meat, liver
  
• Sausages, grilled
  
• Fish paste
  

Other sources of iron (If you add sources of vitamin C, or meat or fish to the following foods it will help the iron to be absorbed)

• Breakfast cereals with added iron
  
• Breads
  
• Red kidney beans, haricot beans, pinto beans - boiled or canned
  
• Dahl, lentils, chickpeas - boiled or canned
  
• Baked beans, peas - raw, cooked, frozen or canned
  
• Tofu, creamed coconut
  
• Apricots, prunes, figs, peaches - ready to eat or stewed
  
• Raisins, sultanas
  
• Cauliflower, spring greens, broccoli, mixed vegetables
  

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