LO minerals

Macrominerals vs Microminerals

Macrominerals are needed in larger amounts (>100 mg/day), examples include calcium, magnesium, and phosphorus. Microminerals (trace minerals) are needed in small amounts (<100 mg/day), examples include iron, zinc, and iodine.

Calcium Regulation of Blood Calcium

Blood calcium levels are controlled by hormones: Parathyroid hormone (PTH) raises blood calcium, Vitamin D increases absorption in intestines, and calcitonin lowers blood calcium.

Functions of Calcium

Calcium is essential for bone and teeth structure, muscle contraction, nerve transmission, and blood clotting.

Calcium Sources

Calcium sources include dairy products (milk, yogurt, cheese), leafy greens (kale, broccoli), and fortified foods.

Functions of Magnesium

Magnesium supports muscle and nerve function and is necessary for enzyme activity.

Functions of Phosphorus

Phosphorus is a key component of bone structure and ATP (energy).

Functions of Sulfur

Sulfur is a component of amino acids and proteins.

Magnesium Sources

Sources of magnesium include nuts, seeds, whole grains, and leafy greens.

Sulfur Storage

Sulfur is stored as part of amino acids (methionine and cysteine) in body proteins.

Minerals for Bone Health

Key minerals for bone health include calcium, phosphorus, magnesium, and fluoride.

Risk Factors for Osteoporosis

Risk factors include low calcium/vitamin D intake, aging (especially in women), sedentary lifestyle, and smoking.

Symptoms of Pre-eclampsia

Symptoms include high blood pressure, swelling (edema), and protein in urine.

Risk Factors for Pre-eclampsia

Risk factors include first pregnancy, obesity, and a history of high blood pressure.

Factors Affecting Mineral Absorption

Absorption can be enhanced by Vitamin C (helps iron) and proper stomach acid, while inhibited by phytates (grains/legumes), oxalates (spinach), and excess of competing minerals.

Iron Role

Iron's role includes oxygen transport via hemoglobin and energy metabolism.

Iron Sources

Heme iron is found in meat and poultry (better absorbed), non-heme iron is found in plants (beans, spinach).

Iron Absorption

Iron absorption is enhanced by vitamin C and inhibited by calcium and phytates. Iron is stored as ferritin.

Increased Iron Needs

Increased needs for iron are seen in pregnant women, growing teens, and women who menstruate.

Iron Toxicity

Iron toxicity can cause organ damage, especially to the liver.

Zinc Functions

Zinc functions include immune function, wound healing, and growth & development.

Zinc Absorption

Zinc absorption is hindered by phytates and enhanced by animal protein.

Zinc Deficiency Symptoms

Deficiency symptoms include poor wound healing, hair loss, and loss of taste; toxicity can cause nausea and interfere with copper.

Copper Roles

Copper plays roles in iron metabolism and nervous system function.

Copper Interference

Excess zinc can reduce copper absorption.

Iodine Role

Iodine is essential for thyroid hormone production.

Iodine Deficiency Effects

Deficiency can lead to goiter and cretinism.

Iodine Sources

Sources of iodine include iodized salt and seafood.

Selenium Function

Selenium acts as an antioxidant and protects cells from damage.

Fluoride Function

Fluoride strengthens teeth and prevents cavities.

Chromium & Blood Glucose

Chromium enhances insulin action and helps regulate blood sugar.

Leading Nutrient Deficiency Worldwide

Iron deficiency is the leading nutrient deficiency worldwide.

Causes of Anemia

Causes of anemia include low iron intake, blood loss, poor absorption, and vitamin deficiencies (B12, folate).

Parathyroid hormone

Parathyroid hormone raises blood calcium levels.

Hemoglobin

Hemoglobin carries oxygen in the blood.

Ferritin

Ferritin stores iron in the body.

Goiter

Goiter is a condition resulting from iodine deficiency.

Cretinism

Cretinism is a severe developmental issue caused by iodine deficiency.

Fluorosis

Fluorosis is tooth discoloration resulting from excessive fluoride.