Minerals

General Functions Minerals are essential for good health and normal growth. Minerals are involved in the control of certain processes in the body such as muscle contraction and blood clotting. Minerals help to prevent diseases. Minerals are important components of body fluids.

Calcium Functions - works with vitamin D to form strong bones and teeth - for efficient blood clotting - for proper contraction and relaxation of muscles - for proper functioning of nerves

Calcium Sources - Milk and cheese - Small fish eaten whole - Bones of canned fish (e.g. sardines) - Eggs, meat, pulses - Dark green vegetables

Calcium Effects of Deficiency - Bones are poorly formed and fracture easily - Bones and teeth are not strong - Rickets- in children - Osteomalacia – in adults - Osteoporosis-in older women

Calcium Effects of Excess Intake - May cause urinary calcium concentrates and calcification of soft tissues - Kidney stones and poor functioning of kidneys

Calcium Those who need higher intake of calcium 1. Growing children 2. Pregnant and lactating women 3. Elderly

Iron Function - Necessary for the formation of haemoglobin so that fuel can be burned to provide energy

Iron Sources - Liver and red meat - Green leafy vegetables, whole grains (unavailable due to the presence of phytic acid which hinders its absorption)

Iron Effects of Deficiency - Anaemia - very pale and general feeling of weakness and tiredness

Iron Effects of Excess Intake - Is poisonous and can cause toxin to build up

Iron Those who need higher intake of iron 1. Babies as milk contain very little iron. 2. Menstruating girls and women who lose iron when they lose blood. 3. Pregnant women, who require iron for the blood supply of the foetus. 4. People who have undergone surgery or have lost blood due to physical injury. 5. Vegetarian who do not eat meat.

Iodine Function - Needed by the thyroid gland to make the hormone thyroxin that controls the body’s use of energy - regulates metabolism

Iodine Sources - Salt-water fish - Seafood - Seaweed

Iodine Effects of Deficiency - Goitre - The gland becomes enlarged and the person is slow mentally and physically.

Sodium Chloride Function - Helps to maintain water balance in the body (sodium) - Helps to make hydrochloric acid produced by the stomach for digestion

Sodium Chloride Sources - Salt, salted food - Sauces - Canned foods

Sodium Chloride Effects of Deficiency - Muscle cramps in legs and abdomen Effects of Excess Intake - Water retention - Swelling of tissues - Hypertension

Potassium Function - Needed to help nerves to function properly. - Helps to regulate movement of fluids and minerals in and out of body cells.

Potassium Sources - banana - spinach

Potassium Related information - Potassium deficiency is rare. - Kidney problems cause loss of potassium and can result in weakness, loss of appetite, nausea and fatigue. - Excess potassium is excreted.

Mineral Supplements Not all will require. However people with health conditions may require with doctors advise. 1. People who have dietary restrictions. 2. Pregnant women who require more nutrients for the development of the baby. 3. Elderly people who require calcium to prevent degeneration of bones. 4. People who are recovering from illness.