|
MINERALS
|
MAJOR
FUNCTIONS |
SOURCES
|
| Calcium |
Helps:
-
- to
build strong bones and teeth
- with
bone formation and for bone density
- the
heart to beat
Keeps
the muscles healthy and helps them contract |
Milk
Dairy
products
Sardines
Spinach
Broccoli
Fortified
cereals
Fortified
margarine |
| Phosphorous |
Helps
to build strong bones and teeth
Forms
part of every cell
Important
in genetic material
Forms
part of phospholipids (phosphorous-containing lipids)
Is
used in the transfer of energy
Is
important in pH regulation |
Meat
Poultry
Fish
Eggs |
| Magnesium |
Is
vital to many basic metabolic functions as an activator
of enzymes
Aids
in bone growth and the function of nerves and muscles |
Dark
green leafy vegetables
Legumes
(dried beans)
Nuts
and seeds
Whole
grains
Milk
Wheat
bran |
| Sodium |
Is
an electrolyte that helps control fluid balance in cells
Aids
in muscle flexing and the flow of nerve impulses |
Table
salt
Soy
sauce
Cheese
Smoked
and cured meats
Processed
and canned foods |
| Chloride |
An
electrolyte that helps control fluid balance in cells
Helps
maintain
pH balance
Forms
part of the acid found in the stomach which is necessary
for digestion |
Table
salt
Seafoods
Milk
Meat
Eggs |
| Potassium |
Is
an electrolyte that aids in the control of blood pressure
and water balance in cells
It
helps maintain pH balance
Vital
for muscle contraction and nerve impulses
Helps
with proper function of heart and kidneys
Is
necessary for carbohydrate and protein metabolism |
Fruits
Vegetables
Milk
Meat
Poultry
Cereals
Legumes |
| Sulphur |
Forms
part of proteins (it has a stabilising function)
Forms
part of the vitamins biotin and thiamin, and the hormone
insulin
Is
involved in body’s detoxification processes |
All
protein-containing foods
Meats
Fish
Poultry
Eggs
Milk
Cheese
Legumes
Nuts
|
| Iron |
Healthy
blood - helps red blood cells
carry oxygen
Iron
plays a role in maintaining a healthy immune system
Helps
with brain development and function
Iron
forms part on enzyme reactions that carry messages
from one nerve cell to another |
Fortified
cereal
Dried
beans
Meat
Chicken
Liver
Kidney
Egg
yolks
Seafoods |
| Zinc |
Involved
in the synthesis or degradation of major metabolites
such as carbohydrates, lipids and proteins
Involved
in enzyme activity
Helps
in the stabilization of the protein and genetic structure
in cells
Involved
in communication and division of cells
Helps
with maintenance of a healthy immune function |
Meat
Fish
Poultry
Milk
products
Whole
grain cereals
Dried
beans |
