Macro-minerals
Organic compounds such as potassium, sodium, magnesium, calcium, chloride and phosphate. These minerals are required by the body in large amounts and are important electrolytes.
Classification and Function of Macro-minerals:
- Potassium -is found in fish, citrus fruits, bananas, apples, apricots and dark green leafy vegetables
Potassium is involved in protein and carbohydrate synthesis. It regulates acid-base and water balance in body tissues and blood and is responsible for building muscle and normal body growth. It is needed for proper functioning of nerve cells.
Research shows that dark green leafy vegetables such as kale, mustard greens, certain lettuces and spinach may inhibit the growth of certain types of cancer cells. These vegetables contain a variety of carotenoids including lutein and zeaxanthin (1).
- Sodium - is found in processed food, prepared foods and salt
Sodium plays a central role in electrical impulse transmission in nerves as well as the contraction of muscle. In addition it maintains concentration of body fluids.
Did you know that salt and salty foods has been shown to impair the lining of the stomach, and is linked to an increased risk of stomach cancer? Be sure to verify nutrition labels for sodium content. Approximately 75% of salt in our diet comes from processed food. Try to aim for less than 2,400mg salt per day and look for products with 150mg of sodium per 100g or less (1).
When buying canned food watch out for sodium, the main preservative as well as added sugar or other sweeteners. Rather buy tuna packed in water because water decreases the fat and choose wild red over pink salmon (2).
- Calcium - is found in milk, yoghurt, cheese, fruit juices enriched with calcium, soy and rice beverages
Calcium provides proper functioning of muscles and nerves and helps keep bones and teeth healthy. It also controls body weight and blood pressure.
Low-fat yoghurt, cheeses and other diary products can perform an imperative role in your diet. Milk however, is the major source of calcium. Keep in mind that liquids can take up valuable space in your stomach and transmit the signal to your brain that you are satiated (2).
- Chloride - is found in beef, pork, sardines, cheese, corn bread, green olives, processed and canned food, potato chips and sauerkraut
Chloride plays a major role in electrolyte balance.
- Magnesium - is found in nuts, wholegrain cereals, seafood and leafy green vegetables
Magnesium’s principle role is for the formation of teeth and bones. It also serves a role in providing normal nerve and muscle function and activates enzymes.
Have approximately two handfulls of almonds per day. Almonds contain 19% of your daily requirement of magnesium. Be aware that salted and smoked nuts are high in sodium content (2).
- Phosphate - is found in meat and milk,
Phosphate is necessary for the production of ATP and the formation of teeth and bones. An important role is its utilization of carbohydrates and fats and synthesis of protein for growth. It is also needed for the maintenance and repair of tissues and cells.
Red meat such as pork, beef and other types possess substances which have been progressively more correlated to colorectal cancer. This is because the haeme - iron that gives red meat its colour - has been revealed to harm the inside layer of the colon. Therefore try to eat a maximum of 500g (cooked weight) of red meat per week.
Cancer causing substances can be formed when meat is preserved with preservatives or by processes such as curing, smoking or salting. Try to reduce the intake of processed meat such as bacon, ham, salami and sausages.
Resources:
1. HealthWorks. Health and Safety Newsletter. Cut your chance of cancer. Your guide using your diet to reduce your risk of cancer. February 2008
2. Zinczenko, D. The Abs Diet. Eat Right Every Time Guide. Rodale Inc. 2005
