Minerals

Objectives

After reading Chapter 7 and class discussion, you will be able to:

Identify recommendations for Calcium, Potassium, Sodium, Iron

Describe the functions of Calcium, Potassium, Sodium, Iron

Objectives Identify foods sources for

Calcium, Potassium, Sodium, Iron Identify sodium content of salt Describe how to reduce sodium intake Discuss risk factors and disease

development for osteoporosis and iron deficiency anemia

16 Minerals Major

Calcium Chloride Magnesium Phosphorus Potassium Sodium Sulfur

Trace Arsenic Boron Chromium Cobalt Copper Fluoride Iodine Iron Manganese Molybdenum Nickel Selenium Silicon Zinc

General Mineral Body Functions

Provide structure Fluid balance Nerve cell transmission Muscle contraction Vitamin, enzyme, hormone activity

Sodium Function

Electrolyte- extracellular fluid, fluid balance Assists in nerve impulse transmission and

muscle contraction Dietary Guidelines 2010:

1500 mg or less 51 yo and older Any age: African-American, hypertension, diabetes,

chronic kidney disease 2300 mg or less

Under 51 yo

Where does dietary sodium come from?

75% salt from manufacturers

15% from salt added in cooking or at the table

10% comes from natural content

Sodium

Decreasing Sodium Intake

Use fresh, whole, unprocessed foods 1 teaspoon salt = 2300 mg sodium

Use little or no salt in cooking Use little or no salt at the table All types of salt have sodium Use other sodium-free spices:

Basil, bay leaves, curry, cumin, garlic, ginger, mint, oregano, pepper, paprika, rosemary, thyme; lemon, vinegar, wine

Use low-salt or salt-free commercial products

Decreasing Sodium

Snack foods• Potato chips, pretzels, salted nuts, crackers

Processed Cheese Canned/instant soup Frozen Entrees, Breaded Meats Condiments

• Bouillon, soy sauce, teriyaki, Worcestershire, barbeque

CAUTION

Decreasing Sodium

CAUTION

•Foods prepared in brine•Pickles, olives, sauerkraut

•Smoked and/or processed meats•Bologna, corned/chipped beef, bacon, ham, lunch meat, frankfurters, sausage, salt pork

•Smoked/processed fish•Anchovies, caviar, salted/dried cod, herring, sardines, smoked salmon

Decreasing Sodium

Read the label! Rinse or boil Use little “chunkier” salts to give salt

flavor blast

Food Frequency Sodium Intake

Potassium

Intra-cellular fluids Works opposite of sodium Adequate Intake- 4700 mg Vegetables, fruits, dairy, legumes Promotes healthy blood pressure

Calcium

Calcium

Functions Bone; cell, healthy blood pressure Weight loss

DRI 12-18 yo- 1300 mg/day 19- 50 yo- 1000 mg/day Over 50- 1200 mg/day Older adults, 70+- 1500 mg/day

Osteoporosis

Calcium deficiency “brittle bones”

Hip, spine, wrist Peak bone formation- first 3 decades Weight bearing exercise, calcium, vitamin D,

K, magnesium intake Risk- alcohol, smoking

Osteoporosis And Calcium

• Age and bone calcium

• Maximizing bone mass

Osteoporosis And Calcium

Osteoporosis And Calcium

Calcium Food Sources

3 servings milk/dairy, dairy alternative a day Milk, yogurt, soy (300 mg/cup) Fish/seafood with bones Tofu Calcium fortified juice, cheese, cereals

Copyright 2005 Wadsworth Group, a division of Thomson LearningCopyright 2005 Wadsworth Group, a division of Thomson Learning

Iron

Hemoglobin (blood) and myoglobin (muscle) component Oxygen transport

Food Sources Heme iron

Animal meats Non-heme iron

Plant foods Fortified vegetarian alternatives, cereals and breads Vitamin C increases absorption

Iron Deficiency Anemia

Low hemoglobin Most common

Breastfed infants, kids growth spurts Pre-menopausal or pregnant women, female athletes Chronic bleeding conditions Poor diet

Symptoms Poor growth Tired Cold Poor performance

Iron RDA’s

Infants > 6 months: 11 mg/day Teens: 11-15 mg/day Adult males, post menopause: 8 mg/day Women 19-50 yo: 18 mg/day Pregnancy: 27 mg/day

Minerals

Magnesium Function

Regulates blood pressure, muscle relaxation, stool softener Food Sources

Whole grains, dairy, green vegetables, chocolate

Flouride Function

hardness to teeth, limits bacterial growth Food Sources

Flouridated water, toothpaste