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Minerals are essential nutrients categorized into two groups:
Calcium is vital for bone growth, strength, blood clotting, and muscle and nerve function. It is commonly found in dairy products, canned fish with bones, and hard water.
Phosphorous works alongside calcium, providing energy to cells and found in all plant and animal food products.
Iron acts as an oxygen carrier and deficiency can lead to anaemia. Found in haem (from red meats) and non-haem (from cereals, vegetables) forms.
Magnesium supports skeletal development and nerve function, found in vegetables and red meat.
Sodium balances fluids and nerve impulses, found in snacks, canned foods, and excess can lead to health risks.
Potassium regulates fluid balance and can lower blood pressure, abundant in vegetables, bananas, and potatoes.
Zinc is crucial for immune function and wound healing, primarily found in meat.
Copper is essential for enzyme systems, found in shellfish, meats, cereals, and absorbed through skin.
Selenium acts as an antioxidant, beneficial against heart disease and cancers, found in cereals, nuts, and red meats.
Fluoride strengthens teeth, found naturally in tea and seawater fish.
Iodine is vital for thyroid hormone production, found in spinach, fresh water fish, and iodised salt.
Other trace minerals like manganese, chromium, molybdenum, and cobalt are essential for enzyme production and metabolism.
