?The Nutrition Information Centr?e ??of the
肆客足球 of Stellenbosch? (NICUS)
Nutrients
?Minerals
Macrominerals: Calcium, Phosphorous, Magnesium, Sodium, Chloride, Potassium, Sulphur, Iron and Zinc?
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| ?? Minerals | Major Functions | Sources |
| Calcium | Helps:
| Milk |
| 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 |
| 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 |
| Sodium | Is an electrolyte that helps control fluid balance in cells Aids in muscle flexing and the flow of nerve impulses | Table salt |
| 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 |
| 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 |
| 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 |
