chem :: corporate health events management

1. Which food has the most selenium?

• whole wheat flour (1 cup)
• Couscous (1 cup)
• Halibut (1/2 filet)
• Brazil nuts (1 ounce)

2. Which food has the most magnesium?

• Spinach (1 cup)
• Halibut (1/2 filet)
• Black Beans (1 cup)
• Buckwheat flour (1 cup)

3. Which has the most vitamin C?

• Sweet red pepper ( 1 cup)
• Papaya (1 whole)
• Strawberries (1 cup)
• Orange (1 whole)

4. Which food has the most calcium?

• Nonfat yogurt, plain ( 8 oz)
• Skim milk (1 cup)
• Ricotta Cheese (1 cup)
• Spinach (1 cup)

5. Which food has the most sodium?

• Miso soup (1 cup)
• Salt (1 tsp)
• Sauerkraut (1 cup)
• McDonald’s Quarter Pounder

6. Which food has the most fiber?

• Barley (1 cup)
• Whole Wheat Flour (1 cup)
• Broccoli (1 cup)
• Blueberries (1 cup)

7. Which food has the most potassium?

• Potato (medium)
• Banana (1 large)
• Raisin (1 cup)
• Cucumber (1 large)

8. Which food has the most iron?

• Black Beans (cup)
• White mushrooms (1 cup)
• Clams (3 oz)
• Prune Juice (1 cup)

Answers:

1. Brazil nuts (543.5 micrograms),  whole wheat flour (84.8 micrograms), halibut (74.4), couscous (343.2): Selenium assists the activity of enzymes in the body.

2. Buckwheat flour (301 mg),  halibut (170 mg), spinach (157 mg), black beans (120 mg): Magnesium assists with muscle and nerve function.

3. Red peppers (190.3 mg), papaya (187.9 mg), strawberries (97.6 mg), orange (69.7 mg) : Vitamin C is an antioxidant that fights free radicals and damage to cells. It also helps the body absorb iron.

4.  Ricotta (669 mg), yogurt (448 mg), skim milk (299 mg), spinach (245 mg): Besides being necessary for building bones, calcium is also required for nerve and muscle function, blood clotting and regulation of blood pressure.

5. Miso soup (2, 563 mg), table salt (2, 325 mg), sauerkraut (1, 560 mg), Quarter pounder (730 mg): Salt is related to high blood pressure, heart attack, aneurysm and stroke. It is also an important electrolyte that must be replenished after prolonged exercise.

6. Barley (31.2 g), whole-wheat flour (14.6 g), broccoli (5.1 g), blueberries (3.5 g): Fiber reduces the risk of heart disease, lowers cholesterol and is necessary for regular bowel movement.

7. Raisins (1, 086 mg), potato (1, 081 mg), banana (537 mg), cucumber (442 mg): Potassium is essential for cardiac muscle contraction, an electrolyte that assists in preventing muscle cramps, and can counteract the adverse affects of salt on blood pressure.

8. Clams (23.77g), black beans (3.61mg), prune juice (3.02 mg), mushrooms (2.71 mg): Iron is part of hemoglobin which carries oxygen in the blood. Myoglobin also uses iron to carry oxygen to muscle tissue. If not enough iron is consumed and absorbed, an athlete will feel fatigue during exercise, and will need more time to recover from each workout.

(content borrowed from The Poughkeepsie Journal newspaper, March 14, 2010).