Zinc, Calcium, and Tofu...

• Visit the SCDiet website. Using the Mineral Wheel, show which minerals antagonize zinc in the body. Pick one mineral that you found interesting, what did you learn about it? What foods can the mineral be found in and what minerals antagonize this mineral? Report your findings in a blog entry.

Calcium, copper, and phosphorus antagonize zinc in the body.  The mineral that I will focus on is calcium.

Calcium is antagonized by phosphorous, and magnesium.  Calcium can be found in the following foods:

Food		Serving Size (average)		Calcium (mg)
	Milk
	Milk, semi-skimmed		glass, 200 ml		240
	Milk skimmed		glass, 200 ml		244
	Milk whole		glass, 200 ml		236
	Milkshake		takeaway, 300 ml		387
	Soy drink, calcium enriched		glass, 200 ml		178
	Yogurt and Cream
	Yogurt, low-fat, fruit		pot, 150 g		210
	Yogurt, low-fat, plain		pot, 150 g		243
	Cream, double, whipped		portion, 45 g		26
	Cream single		tablespoon, 15 g		13
	Cheeses
	Danish blue		portion, 40 g		195
	Edam		portion, 40 g		318
	Feta		portion, 40 g		144
	Camembert		portion, 40 g		94
	Cheddar		medium chunk, 40 g		296
	Cheese spread		portion, 30 g		149
	Cottage		small pot, 112 g		142
	Mozzarella, fresh		portion, 56 g		203
	Parmesan, fresh		portion, 30 g		308
	Vegetables
	Broccoli, boiled		serving, 85 g		34
	Watercress, raw		small bunch, 20 g		34
	Curly Kale		serving, 95 g		143
	Okra, stir fried		8 medium, 40 g		88
	Red kidney beans, canned		3 tablespoons, 105 g		75
	Chick peas, boiled		3 tablespoons, 90 g		41
	Green/French beans		serving, 90 g		50
	Baked beans		serving, 135 g		72
	Nuts
	Almonds		12 whole, 26 g		62
	Brazil Nuts		6 whole, 20 g		34
	Hazlenuts		20 whole, 20 g		28
	Sesame seeds		1 tablespoon, 12 g		80
	Walnuts		12 halves, 40 g		38
	Tahini Paste		1 heaped teaspoon, 19 g		129
	Desserts
	Cheesecake, fruit		average slice, 120 g		94
	Custard made with milk		average portion, 120 g		166
	Rice pudding, canned		average portion, 200 g		176
	Ice cream, dairy, vanilla		average serving, 75 g		75
	Fromage frais, fruit		small pot, 60 g		52
	Fish
	Sardines in oil, tinned		portion, 100 g		500
	Whitebait, fried		portion, 80 g		688
	Salmon, tinned		average portion, 100 g		91
	Fish paste		small jar, 35 g		98
	Breads and grains
	Pasta, plain, cooked		portion, 230 g		85
	Rice, white, boiled		portion, 180 g		32
	White bread		slice, 30 g		53
	Wholemeal bread		slice, 30 g		32
	Muesli, Swiss style		portion, 50 g		55
	Fruits
	Apricots, raw, no stone		4 fruit, 160 g		117
	Figs, ready to eat		4 fruit, 220 g		506
	Currants		2 tablespoons, 50 g		47
	Orange		peeled, 160 g		75
	Other foods
	Tofu, soy bean, steamed		100 g		510
	Omelette, cheese		2 eggs, 120 g		344
	Quiche, cheese & egg		average slice, 140 g		367
	Macaroni cheese		portion, 220 g		374
	Pizza, cheese & tomato		9" - 10" pizza, 410 g		873
	Lasagne		portion, 420 g		420

WOO HOO for TOFU!  Tofu contains even more calcium than milk- which was surprising to me!  We are always taught from the time we are children to drink our calcium rich milk, so our bones will be strong.  It's amazing to me that tofu contains even more calcium.  This is good to know because I have stopped drinking milk in the past few months.

Potassium Source: Raisins

Did you know that raisins are a VERY high source of potassium?  In fact.. one cup of raisins contains 1089 mg of potassium.

I enjoy raisins.. especially covered in yogurt 8-)  hehe... this week I added raisins to my favorite snack- organic slim cereal.  I found a special mix at whole foods that contains organic pumpkin seeds, walnuts, and raisins.  I add 1/2 a banana and cut 2 strawberries into small pieces, and it is delish!  It's a wonderful meal to start the day with, although I prefer to drink green tea and juice my veggies in the morning... I usually have this snack for lunch or in between lunch and dinner.  Oh.. and this is important- I don't include  milk in this.  I substitute milk for a wonderful drink called rice dream- it tastes so much better than milk and isn't full of the puss that milk is... that's right milk drinkers, you are drinking puss..  That's for a different blog!  Let's talk more about potassium...

It is the 3rd most abundant mineral in your body.  Sufficient amounts in the diet help to keep muscles strong, controls blood pressure,  protects against heart disease, keeps bowels regular and works to eliminate irritability, confusion, and stress.

Eggplant

A yummy alternative to meat in my opinion.  I've been trying different vegetarian options at home, pitas, salads, etc.  Eggplant goes great on wheat pita bread!

In addition to tasting great, Eggplant has a number of nutritional benefits.  It's high in fiber which aids in digestion, and also fiber helps to act against coronary heart disease.  Not only does eggplant feature a number of vitamins, proteins, and minerals- but it contains important phytonutrients known as antioxidants. The potassium in eggplant brings a balance in salt intake, and maintains hydration.  It also plays a role in regulating blood pressure.  In addition- eggplants contain folate, magnesium, niacin, copper, manganese and thiamine.