The Nutrition Information Centre of the
University of Stellenbosch (NICUS)
Nutrients
Minerals
Macrominerals: Calcium, Phosphorous, Magnesium, Sodium, Chloride, Potassium, Sulphur, Iron and Zinc
| 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 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
|
| 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 |
