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Calcium |
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Green Vegetables |
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Bones of Canned Fish |
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White flour |
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Dairy Produce |
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Minerals |
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The human body requires about twenty mineral elements. Each has a specific function and is found in certain foods. A good varied diet should supply all essential minerals. Mineral elements are needed by all humans in small amounts. Some minerals are described as trace elements because the are required in smaller amounts. Minerals are lost into the water during cooking. |
Mineral Classification
Minerals are classified into two main groups
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Principal Mineral Elements |
Trace Elements |
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Calcium |
Phosphorus |
Sulphur |
Copper |
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Fluorine |
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Iodine |
Magnesium |
Iron |
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Cobalt |
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Chlorine |
Potassium |
Sodium |
Zinc |
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Nickel |
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Calcium |
Iron |
Iodine |
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Green Vegetables |
Red Meat |
Sea Fish |
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Bones of Canned Fish |
Eggs |
Dried Seaweed |
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White flour |
Pulses |
Vegetables |
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Dairy Produce |
Nuts |
Cereals |
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Calcium |
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Green Vegetables |
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Bones of Canned Fish |
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White flour |
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Dairy Produce |
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Iron |
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Red Meat
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Eggs
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Pulses
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Nuts
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Iodine |
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Sea Fish
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Dried Seaweed
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Vegetables
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Cereals
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Sodium |
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Table Salt
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Snack foods
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Rashers
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Bacon
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Potassium |
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Meat
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Milk
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Dates
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Bananas
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Phosphorus |
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Meat |
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Fish |
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Poultry |
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Dairy Produce |
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Phosphorus |
Potassium |
Sodium |
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Meat |
Meat |
Table Salt |
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Fish |
Milk |
Bacon |
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Poultry |
Dates |
Rashers |
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Dairy Produce |
Bananas |
Snack Foods |
Functions of Minerals
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Calcium |
Formation of healthy bones and teeth. Required for blood clotting. |
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Iron |
Formation of haemoglobin in red blood cells. |
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Iodine |
Formation of thyroxine, a hormone in the thyroid gland which controls metabolism. |
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Sodium |
Regulation of water balance in the blood. |
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Potassium |
Growth of lean tissue. |
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Phosphorus |
Combines with calcium in the formation of strong bones and teeth. |
RDA of Minerals
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Calcium |
1200mg |
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Iron |
13-14mg |
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Iodine |
150ug |
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Phosphorus |
None |
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Potassium |
None |
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Sodium |
2g in temperate climates |
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Deficiency of Minerals
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Calcium |
Poor quality bones and teeth. Stunted growth. Rickets in children, osteoporosis in adults. |
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Iron |
Anaemia - reduced level of haemoglobin in blood. |
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Iodine |
Goitre - enlargement of the thyroid gland in the neck. |
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Phosphorus |
Rare, due to its wide distribution in food. |
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Potassium |
Muscular weakness. |
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Sodium |
Muscular cramps. |
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ACTIVITIES |
