Minerals• Minerals are elements, can be found on

the periodic table

• They are Inorganic (in chemical sense)

• Not broken down during digestion nor

destroyed by heat or light

• Minerals classification: Based on the amount needed by body Two types of minerals: Major & Trace

• Trace versus Major Minerals –Differences

• Major minerals: Minerals that are required in our diet at amounts greater than 100mg/day

• Trace minerals: Minerals that are required inour diet at amounts less than 100mg/day

All trace minerals are toxic in excess!

Primary Roles of Minerals

• Metabolic health

• Antioxidants

• Blood health

• Bone health

• Electrolyte balance

Body Fluids and Minerals

• Water in the body follows salt– Electrolytes: Minerals in the body

that have an electric charged • Water flows toward greater

concentration of minerals• Fluid and electrolyte balance

– Causes of imbalance: vomiting, dehydration, diarrhea, kidney problem, sweating

• They are essential for Acid-base balance of the body– Hydrogen– Buffers

Minerals in a 60-Kilogram (132-Pound) Person (in grams)

• Trace minerals: Important but needed in smaller quantities: Selenium, Iron, Iodine, Zinc, Copper, Fluoride, Chromium, Manganese, Molybdenum

• Major minerals: Sodium, Potassium, Chloride, Calcium, Phosphorus, Magnesium, Sulfur

• Iodine• How much: It is Trace

mineral• From where: Mostly in

saltwater foods and enriched salt

• Functions: Metabolism: Synthesis of thyroid hormones

• Thyroid hormones regulate body temperature,metabolic rate, growth, and reproduction

Iodine• Too much: Rare (Is due to supplements)• Too little: Blocks production of thyroid hormones(causes a goiter)– Deficiency of thyroid hormone• Goiter: Enlargement of the thyroid gland• Metabolic problems (weight gain, fatigue,

failure to deal well with cold temperatures)• Intellectual disability (cretinism) in child

Selenium

• How much: Trace mineral

• From where: Plants and meats

– Plants and meats get selenium from the

soil

• Functions: 1) Metabolism: Part of

thyroid hormones

2) Antioxidant: helps Vit E

Selenium

• Too much? (Rare, due to supplements)

– Brittle nails

– Digestive problems

• Too little?

– Heart disorder

– Arthritis

– Impaired immune system

Fluoride• Not essential to life:??

• Roles in the body: kills bacteria –decay teeth

• Deficiency– Dental decay

• Toxicity– Fluorosis: Dental and

skeletal

• Sources : plants and animals

Manganese

• How much: Trace mineral

• From where: Whole-grains, some fruits

and vegetables; sweet potato,

• Functions:1) Energy metabolism

2) Antioxidant

3) Bone health: building cartilage

Deficiency: Rare; sweating, increases chronic disorder of liver and gall bladder

Iron

• How much: Trace mineral

– Only about 18% is absorbed from diet

– Vit. C helps with absorption

• From where:

– Meat, poultry, fish, shellfish

Especially. clams, oysters, beef liver

– Fortified cereals and breads

– Some vegetables (which ones?) and legumes

Normal and Anemic Blood Cells

Iron

• Deficiency• Adults• Children- ADHD:

attention deficit hyperactivity disorder

• Pica : non-nutritive, such as clay, chalk, dirt, or sand

Iron Snapshot

Zinc

• How much: Trace mineral

• From where: Red meats, some seafood,

whole grains, enriched foods

• Too much: Digestive distress, headaches,

depressed immune function

– Happens only from taking supplements or

fortified foods

Zinc: Functions

• Blood Health

– Assists in production of hemoglobin

• Antioxidant

• Protein production & assisting nearly 100 enzymes

• Immune system

– Development and functioning

Zinc

• Expression of deficiency: seen in middle east

• Vegetarians : low in animal protein, high fiber and high supply of phytates

Phosphorus Second most abundant mineral in body

Majority found in bones with calcium

Phosphorus• How much: Major mineral• From where: Widespread in foods, especially

in milk, meats, eggs, sodas• Functions:1) Bone health: One of bone minerals2) Electrolyte Balance3) In ATP, cell membranes, DNA

Phosphorus Snapshot

Magnesium• “Major mineral”

– Dietary requirement• Need functions of bones and kidneys• Roles in the body

– Works with calcium• From where: Widespread in foods, particularly in

green leafy vegetables, whole grains, seeds, nut, seafood

• Functions:1) Bone health: One of bone and tooth minerals2) Facilitates enzyme reactions3) ATP production, protein synthesisDeficiency: weakness, hallucination, muscle pain

Magnesium Snapshot

Sodium• Roles

– Major part of fluid and electrolyte balance– Acid-base balance

• Deficiency: low BP (90/60), fainting, dizziness, hyponetrimia- swelling of cells

• “Water Weight” due to too much salt intake• RDA for Indians: The recommendation is to limit total

salt intake to just 1tsp (5gms) /day. The Percent Daily Values are based on a 2,000-calorie diet for healthy adults.

Sodium• Blood pressure

– Hypertension or high blood pressure– Sodium intakes increases blood pressure:– Normal level: 120/80 mmHg

More than normal or slight increase: Heart damage

• DASH diet :Dietary Approaches to Stop Hypertension: Sodium intake of 1,500 milligrams per day AND whole grain products, fish, poultry, and nuts. It is reduced in lean red meat, sweets, added sugars, and sugar-containing beverages compared to the typical American diet. It is rich in potassium, magnesium, and calcium, as well as protein and fiber.

Blood pressure:

• Normal: 120/80 (systolic & diastolic)

• Systolic:peak pressure and Diastolic: minimum pressure on wall of arteries when blood pump

• Prehypertension: 120-139 /80-89

• Hypertension: 140 or higher/90 or higher

Potassium

• Positively charged ion inside the cells

• Roles– Fluid and electrolyte balance– Heartbeat

• Deficiency– Dehydration , muscle weakness

• Toxicity: can stop the heart

Potassium Snapshot

Chloride and Sulfate• Chloride

– Crucial for fluid balance– Hydrochloric acid: part of HCl juice– Principle food source: SALT,tomatoes, lettuce,

celery, olives, seaweed and the grain, rye• Sulfate:

- Wine baked goods, crackers, beverages, canned foods – Roles: Stabilizing protein shape– No recommended intake: AI or DRI– Deficiencies are unknown

Calcium• How much:A Major mineral– Important in bones and blood• From where: Dairy, green leafy vegetables,fortified foods (law)• Functions:1) Bone and tooth health2) Electrolyte balance3) Needed for proper nerve and muscle

function

Calcium

Too little:

1) Calcium leaches from bones to maintain calcium levels in blood

2) Bones weaken increasing risk of breaks and causing osteoporosis in the long term

Also, seizure, muscle twitching and spasms (incl. heart), due to low calcium levels in blood

Calcium Absorption

• Only about 30% of calcium in diet is absorbed by body

• Some nuts, grains, vegetables, and seeds block absorption

• Vitamin D needed for absorption

• Ability to absorb calcium decreases with age

Calcium Absorption from Food Sources

Meeting the Need for Calcium

• Low calcium intake-Associated diseases

• Milk, yogurt, & cheese group-Traditional sources of calcium

Bone Throughout Life

Table C8.1, p. 317

• Osteoporosis prevalence– Fractures– Sex differences

• Causes– Tangled complexity

Trabecular: calcium storage bank

Cortical bone; ivory like

Losses of Trabecular Bone

Calcium and Other Minerals

High levels of dietary calcium interferes with absorption of:

- Iron

- Zinc

- Magnesium

Side effect of calcium supplements