Well I dont expect anyone to measure out an entire days weight of a certain element and consume it in one food source.

It would probably be better to look on balance, at meals and snacks and an accumalitive effect. One ingrediant will often hold several good things you need.

I've found this site quite interesting, good recaps and measurements ect.

http://www.whfoods.com/nutrientstoc.php

super electric, certainly. In whole foods complimentary nutients are often found. I noticed that my body craves certain foods, not long after my injury I have a random memory of rooting through the salad bag for the spinach, my motor skills still a bit of a shambles and too tired to care. So I looked up those things, and well, yes, posted here and what not.

I'm probably quite lucky i had a good-ish/mostly diet before really.

You do hear of a lot of people suffering gastro-intestial problems from the cases/base materials. Doctors being so fond of laxatives and all.

(I once talked to a gyno from new zealand who told me they have fresh kiwi and blenders on the wards and gives out cool shakes for that.)