Mother, Infant and Young Child Nutrition & Malnutrition Mother, Infant and Young Child Nutrition & Malnutrition - Feeding practices including micronutrient deficiencies prevention, control of wasting, stunting and underweight
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Home  »  Healthy Nutrition  »  About Healthy Nutrition  »  The Elements of a Healthy Diet  »  Major Minerals

About Healthy Nutrition

The Elements of a Healthy Diet

Major Minerals

Calcium
Sources: Dairy products, leafy green vegetables, nuts, root vegetables, broccoli and tofu.
Function: Necessary for hormones and muscles and for blood pressure and blood clotting regulation. Aids nervous system and maintains strong bones and teeth. It helps to metabolize iron.

Iodine
Sources: Iodized salt, fish and sea food.
Function: Produces hormones for the thyroid gland. It is important for proper growth and development. Lack of iodine in the diet can cause goitre (swollen thyroid gland) and mental retardation.


Iron

Sources: Organ meats (liver and kidneys), pulses, broccoli and dark green vegetables, nuts, egg yolks, red meat, beans, shellfish and molasses. "Iron helpers" such as guava, oranges, lemon or other Vitamin-C sources increase absorption. "Iron blockers" like tea and coffee reduce absorption.
Function: Necessary for production of haemoglobin, protection of immune activity and to supply oxygen to cells.

Potassium
Sources: Avocados, leafy green vegetables, bananas, dried fruits, fruit and vegetable juices, soya, potatoes, nuts and molasses.
Function: Necessary for water balance and protein synthesis, nerve and muscle function.

Magnesium
Sources: Brown rice, soya, beans, nuts, wholegrains and legumes.
Function: Repairs and maintains body cells. Required for transmission of nerve impulses, growth, repair and bone development.

Chromium
Sources: Organ meats (liver and kidneys), wholegrains, mushrooms, egg yolks and dairy products.
Function: Stimulates insulin activity.



6 March, 2016
 


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