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Minerals
Inorganic nutrients that are essential in the diet.
Macrominerals
Minerals present in greater amounts in the body, with a recommended intake of ≥100 mg per day.
Examples of macrominerals
Calcium, phosphorus, potassium, sulfur, sodium, chloride, and magnesium.
Microminerals
Also called trace minerals, they have a recommended intake of <100 mg per day.
Examples of microminerals
Iron, copper, manganese, and iodine.
Calcium
The most abundant mineral in the body, primarily found in bones and teeth.
Blood calcium regulation
Controlled by Vitamin D and parathyroid hormone.
Hydroxyapatite
The crystal formed by calcium and phosphorus that provides bone strength.
Functions of calcium
Muscle contraction, nerve impulse conduction, and blood clotting.
Pre-eclampsia
A condition in pregnant women characterized by high blood pressure and protein in urine.
Osteoporosis
A common bone disease leading to porous bones and an increased risk of fractures.
Calcium absorption
Average absorption of calcium ingested is about 30%.
RDA for calcium (adults 19–50 yrs.)
1,000 mg per day.
Phosphorus
The second most abundant mineral in the body, primarily in bones and teeth.
Key role of phosphorus
Part of bones and teeth, facilitates enzyme function, and component of ATP.
RDA for phosphorus (adults)
700 mg per day.
Magnesium
The macromineral found in the smallest amount in the body; ~35 g on average.
RDA for magnesium (men)
400 mg per day.
RDA for magnesium (women)
320 mg per day.
Functions of zinc
Involved in immune function, DNA replication, antioxidant enzyme function, and wound healing.
Signs of zinc deficiency
Limited growth, poor sexual development, abnormal hair/nails, and impaired immune function.
Iron's primary role
Assists in the delivery of oxygen to tissues and cells.
Iron deficiency anemia
A clinical condition caused by low iron stores, leading to too low hemoglobin levels.
Heme iron
Iron form found in hemoglobin, primarily from meats and better absorbed.
Non-heme iron
Elemental form of iron found in plant-based foods, less readily absorbed.
RDA for iron (women 19-50 yrs.)
18 mg/day.
RDA for iron (men and women over 50)
8 mg/day.
Copper
A micromineral important for iron metabolism and antioxidant defenses.
Copper absorption
50% of dietary copper is absorbed primarily in the small intestine.
RDA for copper
900 µg per day.
Selenium
An essential mineral that supports the body’s antioxidant defense system.
Role of selenium
Part of the antioxidant enzyme glutathione peroxidase.
RDA for selenium
55 µg per day.
Iodine's primary function
Facilitates the production of thyroid hormone that controls metabolism.
Iodine deficiency effects
Can lead to the enlargement of the thyroid gland (goiter) and developmental delays.
RDA for iodine
150 µg per day.
Calcium's effect on muscle contraction
Calcium enters muscle cells to initiate contraction.
Calcium's role in the nervous system
Regulates the release of neurotransmitters.
Factors decreasing calcium absorption
Phytates and oxalates found in some plant foods.
Calcium sources
Dairy products, canned sardines, broccoli, and green leafy vegetables.
Phosphorus food sources
Meat, fish, poultry, eggs, and dairy products.
Magnesium food sources
Green leafy vegetables, nuts, legumes, and whole grains.
Sulfur's storage site
Primarily in amino acids methionine and cysteine.
Iron toxicity symptoms
Abdominal pain, fatigue, and potential liver damage.
Zinc food sources
Meat, poultry, nuts, and whole grains.
Copper food sources
Organ meats, shellfish, chocolate, and nuts.
Selenium food sources
Seafood, Brazil nuts, meats, eggs, and wheat.
Iodine food sources
Seafood and iodized salt.
Major organ responses to low blood calcium
Intestine, bones, and kidneys.
Calcium's alternate functions
Plays a role in blood clotting and may protect against hypertension.
Osteopenia
Condition of weakened bones, precursor to osteoporosis.
Calcium's role in hormone regulation
Influences cellular calcium levels affecting hormone action.
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