Minerals

Minerals

Inorganic elements that cannot be destroyed by cooking or storage; may be lost in cooking water if discarded.

Bioavailability

The portion of an ingested nutrient that is available for absorption and use.

Phytates

Compounds found in legumes, seeds, nuts, and grains that bind divalent cations and reduce mineral absorption.

Oxalates

Compounds found in foods like spinach that can bind minerals, especially calcium, reducing their availability.

Sodium (Na⁺)

Principal extracellular cation important for nerve communication, muscle contraction, and blood volume regulation.

Potassium (K⁺)

Major intracellular cation involved in resting membrane potential and electrical excitability.

Calcium (Ca²⁺)

Stored primarily in bones and teeth; involved in muscle contraction and blood clotting.

Magnesium (Mg²⁺)

Cofactor in enzymatic reactions; involved in ATP production and opposing calcium effects.

Trace Minerals

Minerals needed in small quantities; excessive intake from supplements can pose risks.

Iron (Fe)

Essential for oxidation-reduction reactions, found in heme (from animal sources) and non-heme (from plants).

Zinc (Zn²⁺)

Required for enzyme function, gene regulation, and immune function, with absorption affected by dietary phytates.

Iodine (I⁻)

Essential for thyroid hormone production; deficiency can lead to goiter.

Selenium (Se)

Part of antioxidant enzymes that protect cells from damage; deficiency can lead to Keshan disease.

Copper (Cu)

Involved in oxygen-related reactions and iron metabolism; toxicity can arise from excessive supplementation.

Manganese (Mn)

Cofactor for metabolic enzymes; excess can affect iron absorption and metabolism.

Dehydration

Occurs when water output exceeds water input; symptoms include fatigue, headaches, and impaired performance.

Hyperhydration

Excessive water gain which can dilute extracellular sodium, causing hyponatremia.

Renin-Angiotensin-Aldosterone System (RAAS)

Hormonal response that regulates blood volume and pressure through sodium and water retention.

Hyponatremia

Abnormally low sodium concentration in extracellular fluid, potentially caused by excessive water intake.

Absorption of Iron

Primarily occurs as ferrous form; increased by Vitamin C; non-heme from plants is less readily absorbed.

Calcium Absorption

Limited by food composition, phytates, and oxalates; recommendations are critical during adolescence and older adulthood.

Sodium Recommendations

Recommended intake is 2.3 g per day to reduce chronic disease risk, with an ideal limit of 1.5 g.