Nutrition Minerals

Calcium Functions

• Main mineral of bones and teeth

• Normal muscle contraction and relaxation, nerve functioning, regulation of cell activities, blood clotting, blood pressure, and immune defenses

Calcium Deficiency Symptoms

• Stunted growth and weak bones in children

• Adult bone loss (Osteoporosis)

Calcium Toxicity Symptoms

High blood calcium, abnormal heart rhythms, soft tissue calcification, kidney stones, kidney disfunction, interference w/ other mineral absorption, and constipation

Calcium Sources

• Milk and dairy products 

• Fish w/ bones

• Leafy greens

Phosphorus Functions

• Important in cells’ genetic material

• Mineralization of bones and teeth, in cell membranes as phospholipids, energy transfer, buffering systems

Phosphorus Deficiency Symptoms

Bone pain, muscle weakness, and impaired growth

Phosphorus Toxicity Symptoms 

Calcification of non skeleton tissues, particularly the kidney

Phosphorus Sources

• Animal Sources

• Legumes

Magnesium Functions

Bone mineralization, building of protein, enzyme action, normal heart and muscle function, transmission of nerve impulses, immune function, and maintenance of teeth.

Magnesium Deficiency Symptoms 

• Low blood calcium, muscle cramps, confusion, impaired vit D metabolism, seizures, movements, hallucinations, and difficulty swallowing 

• In children, growth failure

Magnesium Toxicity Symptoms

Diarrhea, nausea, abdominal cramps (w/ fluid, electrolyte, and pH imbalance)

Magnesium Sources

• Nuts

• Legumes

• Whole grains

• Dark green veggies

• Seafood

• Chocolate and cocoa

Sodium Functions

• Sodium, chloride, and potassium (electrolytes) = normal fluid balance and acid-base balance

• Nerve impulse transmission

Sodium Deficiency

Muscle cramps, mental apathy, and loss of appetite

Sodium Toxicity

Hypertension and edema (swelling)

Sodium Sources

• Salt 

• Soy sauce

• Processed food

• Condiments 

Potassium Functions

Protein formation, fluid and electrolyte balance, support of cell integrity, transmission of nerve impulses, and contraction of muscles

Potassium Deficiency

Dehydration, muscular weakness, paralysis, confusion, and death

Potassium Toxicity

Muscular weakness, vomiting, and can stop heart

Potassium Sources

• Whole foods

• Meats

• Milk

• Veggies

• Grains

• Legumes

Iodine Functions

Component of thyroid hormone, thyroxine, regulate growth, development, and metabolic rate

Iodine Deficiency

• Goiter

• Cretinism: impaired fetal brain development and growth in pregnancy 

Iodine Toxicity

Goiter leads to death

Iodine Sources

• Iodized salt

• Seafood

• Bread

Iron Functions

• Part of hemoglobin: carries oxygen in blood

• Part of myoglobin: muscle cells 

• Energy metabolism 

Iron Deficiency

Anemia, weakness, fatigue, pale skin, headaches, inability to concentrate, and lowered cold tolerance

Iron Toxicity

Fatigue, abdominal pain, infections, liver injury, joint pain, skin pigmentation, bloody stools, and growth stunt in children

Iron Sources

• Red meats

• Fish and shellfish

• Poultry and eggs

• Legumes

• Green leafy veggies

Zinc Functions

• Works w/ proteins to help enzymes

• Making genetic materials and proteins, immune cell activation, transport of vit A, and fetal development

Zinc Deficiency

Growth failure in children, dermatitis, and pour wound healing

Zinc Toxicity

Nausea, vomiting, diarrhea, loss of appetite, headache, immune suppression, and decreased iron absorption 

Zinc Sources

• Protein-containing food

  • meats

  • fish

  • poultry

  • grains

  • yogurt