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Minerals


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