UAN: Article type:++add book link at top++ --This is adapted from the book, Eat Smart, Play Hard, by RW USA Nutrition Editor Liz Applegate. A little zinc goes a long way. Though you have only about 2 grams of it in your body, zinc works in tandem

and broccoli. Combine a vitamin C-rich food or drink with your iron source (such as a glass of orange juice with your breakfast cereal) to improve absorption. One caveat – don’t take supplements containing more than 15mg of iron, as too much can hamper zinc

: protein, omega-3 fats, iron and zinc may be deficient if meat, poultry, fish and eggs are excluded. Add calcium to that list if milk and dairy foods are excluded. To ensure you're including enough of these vital nutrients, try the following

Potassium Complements the action of sodium Vegetables, fruit (especially bananas), and juices May encourage sodium secretion and help to reduce blood pressure Extra potassium is not known to enhance performanceZinc Involved in metabolism of fats, carbohydrates

C, such as strawberries or bell peppers, with your iron source because vitamin C significantly improves iron absorption.My recommendation: Stay away from supplements that contain more than 15 milligrams of iron. Too much iron can hamper your zinc

it harder to get enough iron and zinc, especially if you’re female. You also may come up short on vitamins B12 (not found in plant foods) and D as well as riboflavin.Pregnancy. Supplement with iron and folic acid or eat fortified cereals just in case

banana and kiwi. Whizz in the blender for a nutritious post-run smoothie.Japan: SushiGreat for: Dosing up on omega-3s and zincA Japanese culinary tradition is to 'eat until only 80 per cent full'. That self-restraint has paid off for British Olympic

infections and breaks up catarrh. For coughs, try aniseed, marshmallow or thyme, and a sore throat can benefit from the use of sage or myrrh.As a basic rule, take supplements of vitamin C (3000mg daily) and zinc (15-25mg daily), at the first sign of a cold

The HealthyPrawns: They are low in fat, high in protein, and rammed full of iron and zinc. They also score highly for vitamin B12, which helps to protect blood vessel walls for a healthy heart.Lemon grass: A single stalk offers 15 per cent of your manganese

), which helps in the production of energy. Add them to salads, soups and stir-fries. SteakOne portion of the beef in this dish contains more than 70 per cent of your recommended daily allowance of zinc. As well as promoting a healthy immune system