Nicus
Welcome to Stellenbosch University

​The Nutrition Information Centr​e ​​of the 
University of Stellenbosch​ (NICUS)

Nutrients

​Minerals

Macrominerals: Calcium, Phosphorous, Magnesium, Sodium, Chloride, Potassium, Sulphur, Iron and Zinc​

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​​ Minerals Major FunctionsSources
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
IronHealthy blood - helps red blood cells carry oxygen

Iron plays a role in maintaining a healthy immune stystem

Helps with brain development and function

Iron forms part of enzyme reactions that carry messages from one nerve cell to another
Fortified cereal 
Dried beans 
Meat 
Chicken 
Liver 
Kidney 
Egg yolks Seafoods
ZincInvolved 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