Minerals

Iron

Function: part of every living cell, hemoglobin (carries oxygen to tissues), myoglobin (carries/stores oxygen for muscle contraction)

Sources: heme (animal flesh) nonheme (plant and animal flesh)

• Promoters of iron absorption: vitamin c, meat, fish, poultry

• Inhibitors of iron absorption: tannic acid, phytates, calcium, phosphorus

Deficiency: diminished iron stores, transport iron decreases, hemoglobin production declines, anemia (pica, fatigue, difficulty concentrating)

Toxicity: toxic amounts difficult to excrete, acute poisoning is fatal

RDA is higher for women (2x) and vegetarians (1.8x)

Zinc

Function: activates enzymes, vision, immune function, wound healing, taste perception, growth

Sources: animal protein (meat, shellfish, poultry), plant protein (legumes) (not as well absorbed)

Deficiency: growth retardation, impaired immune response

Toxicity: supplements cause toxic symptoms, may impair copper and iron absorption

Selenium

Function: assists vitamin e as an antioxidant

Sources: meats, shellfish, vegetables and grains grown in selenium rich soil

Deficiency: rare, soil in US and Canada is very rich

Toxicity: possible especially with supplements

Iodine

Function: synthesis of hormones released by the thyroid gland which regulate metabolic rate, body temp, reproduction, growth, nerve/muscle formation

Sources: seafood, iodized salt, milk, yogurt

Deficiency: thyroid gland enlarges (goiter), weight gain, sluggishness

Toxicity: depression of thyroid activity

Copper

Function: forms hemoglobin, energy release

Sources: organ meats, seafood, nuts, seeds, legumes

Deficiency: rare, anemia, excess zinc interferes with copper absorption

Toxicity: can be caused by supplements

Chromium

Function: carbohydrate metabolism

Sources: meats, grains, vegetable oils

Sodium, Potassium, Chloride (electrolytes)

Function: maintain fluid volume and acid/base balance

• Sodium/chloride: extracellular

• Potassium: intracellular

Sources: table salt, potassium - fruits, vegetables, milk, yogurt, meats

Deficiency: not diet related, prolonged vomiting and diarrhea (death), dehydration

Toxicity: excess normally excreted, salt sensitive individuals can have high blood pressure (risk factors: age, obesity, diabetes), CDRR for Na = 2300mg, excess in supplements may cause weakness

Magnesium

Function: bone mineralization, holds calcium to tooth enamel, energy metabolism, muscle relaxation

Sources: unprocessed foods, legumes, nuts, seeds, green leafy vegetables

Deficiency: rare, found in alcohol abuse (prolonged vomiting and diarrhea)

Toxicity: not due to foods, UL based on synthetic forms and supplements

Calcium

Function: structure of bones and teeth, in blood - nerve transmission, muscle contraction, blood clotting, blood pressure regulation

Sources: milk/milk products, calcium fortified foods, canned salmon or sardines with bones, broccoli, kale, turnip greens (well absorbed), spinach, swiss chard (not well absorbed)

Deficiency: osteoporosis

Toxicity: interferes with the absorption of other minerals, increased risk for kidney stones

Phosphorus

Function: bone/teeth structure, acid/base balance, phospholipids, energy metabolism

Sources: milk/milk products, animal protein foods (eggs, meat, fish, poultry)

Deficiency: rare

Toxicity: excess intake can promote calcification of soft tissues

Fluoride

Function: part of bones and teeth (formation, prevent decay)

Sources: fluoridated drinking water (not bottled)

Deficiency: increased risk of dental decay

Toxicity: fluorosis (discoloration of teeth in kids)