Minerals
There are many necessary minerals for normal body functions; some are called macrominerals and others, trace minerals.
Macrominerals are needed in large doses, while trace minerals are needed in tiny amounts. However, both are equally important.
Macrominerals
Calcium
- Essential for building and maintaining bones and teeth
- Has a key role in cell communication and signalling
- Promotes proper nerve function
- Regulates blood pressure
- Engaged in muscle contraction and relaxation
- Prevents blood clotting
- Found in milk and dairy products, small fish with bones, broccoli, legumes and fortified products
Phosphorus
- Important for bone and teeth formation
- Maintains acid-base balance
- Helps in converting food to energy
- Found in milk and dairy products, meat, chicken, fish, eggs, almonds, broccoli and whole wheat breads
Magnesium
- It is an antioxidant
- Helps in bone formation
- Works with calcium in muscle contraction
- Needed for nerve transmission
- Helps to heal wounds
- Found in nuts, seeds, legumes, dried fruits, chocolate, green and black tea, green leafy vegetables, milk and seafood
Sodium
- Important for fluid balance in the body
- Aids nerve transmission
- Serves muscle contraction
- Influences blood pressure
- Found in table salt, milk, bread, pickles, soy sauce, vegetables and processed foods
Potassium
- Important for fluid balance in the body
- Aids nerve transmission
- Needed for muscle contraction
- Lowers blood pressure
- Found in meats, fruits, vegetables, whole grains, milk and legumes
Chloride
- Maintains proper fluid balance
- Needed for acid-base balance
- Helps digestion
- Essential for stomach acid
- Found in table salt, soy sauce, processed food, milk, meat, whole grains and vegetables
Sulphur
- Essential for healthy hair, nails and skin
- Helps in building and stabilising protein molecule
- Found in protein-rich foods
Trace minerals
Iron
- Essential for oxygen transportation
- Needed for energy
- Found in red meat, fish, shellfish, poultry, egg yolk, beans, legumes, dried fruits, green leafy vegetables and fortified products
Manganese
- Involved in bone formation
- Helps in cholesterol, amino acids and carbohydrates metabolism
- Found in nuts, legumes, green and black tea, whole grains, beans and dried fruits
Copper
- Essential for iron metabolism
- Involved in red blood cell formation
- Supports healthy bone and muscles
- Found in liver, legumes, nuts, seeds, whole grains, shrimp, drinking water and shellfish
Iodine
- Needed for thyroid hormones
- Prevents thyroid problems
- Found in iodised salt, processed foods and seafood
Zinc
- Helps to heal wounds
- Supports the immune system
- Has a function in taste and smell perception
- Involved in reproduction and fetal development
- Found in meat, fish, poultry, beans, nuts, dairy products and whole grains
Fluoride
- Prevents dental cavities
- Involved in the formation of bones and teeth
- Found in fish, fluoridated water and tea
Selenium
- Acts mainly as an antioxidant
- Regulates thyroid hormone activity
- Found in meat, seafood, nuts and grains
Molybdenum
- Part of several enzymes
- Found in grains, legumes, milk, nuts and meat
