Minerals are inorganic elements needed for daily good health. Some Minerals are required in larger amounts than others, such as: Calcium, Magnesium, Potassium, Sodium and Phosphorus, while others like Zinc, Selenium, Fluoride, Iodine and Iron are needed in very small amounts everyday and are called trace elements.

Calcium

Calcium is the most abundant Mineral in the body and is the main Mineral needed for growth, protection and strength of bones and teeth. That is why we need to have Calcium throughout our lives. This is especially true for growing children, but even adults need it to keep their bones stronger.

One of the best sources of Calcium is milk and other dairy products. Other sources include whole wheat bread, tinned sardines and salmon, green leafy vegetables and all bran cereals.

Magnesium

Magnesium can be found in all body tissues, even in the bone tissues. It is needed for bone, Protein and Fatty Acid formation, cell activity, muscle relaxation and blood clotting.

Magnesium is found in green leafy vegetables, wholegrain cereals, brown rice and nuts.

Potassium

The body needs Potassium so that cells can function correctly, including the nerve cells. It also helps the heart and kidneys to work properly.

Bananas, grapes, beans, spinach, apricots, raisins and milk are all rich in Potassium.

Phosphorus

All body cells contain Phosphorus; that is why it is needed to stay healthy. You may feel bone pain and muscle weakness if you do not have enough Phosphorus in the diet.

Phosphorus can be found in milk and milk products, such as yogurt and cheese. It can also be found in meat and fish.

Iron

Iron is used in making haemoglobin, the red substance in the blood that carries oxygen around the body. Not having enough Iron in the diet can make you tired very easily, as the body is not getting enough oxygen.

Iron also plays a role in brain development and the immune system. Women need to be especially careful of their Iron intake, since they lose blood every month during menstruation.

Iron can be found in red meat such as beef or mutton, fish and some breakfast cereals. Having a glass of orange juice (rich in Vitamin C) with meals helps absorb more iron.

Zinc

Zinc is involved in many functions of the body such as: night vision, immunity, hormone activity, cell growth, protein and lipid metabolism, fertility and reproduction. Therefore it helps you grow properly and maintain fertility.

Foods rich in Zinc include red meat, organ meats, shellfish, chicken, wholegrain cereals, plain yogurt, soybeans and sunflower seeds.

Iodine

Iodine is an essential component of thyroid hormones produced by thyroid glands which help regulate body temperature, reproduction and growth.

Iodine can be found in milk, seafood, potatoes and iodised salt.

Fluoride

Fluoride helps prevent tooth decay and loss of tooth enamel; that is why many toothpaste brands are reinforced with this Mineral. It may also play a role in preventing bone loss.

Fluoride is present in tinned fish (with bones), chicken, tea and fluorinated water.

Selenium

Not getting enough Selenium in the diet may affect your normal growth and development. It is needed for the immune system to work properly.

It can be found in nuts, fish, red meat, eggs, cheese, whole wheat bread and roti.

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