general properties of minerals

minerals exist in what form

ionic form

another commonly used name for minerals involved in osmosis

electrolytes

conterions and charge balance

they always come with conterion so the total charge is zero

what is the energy content for minerals

minerals do not provide any energy

what is the structural role of minerals

they are not building blocks for the body except calcium that builds bones, cartilage, and teeth

what is the main function of minerals in the body

most minerals act as cofactors in enzymatic reactions. some have osmotic roles (sodium, potassium)

are minerals essential nutrients

minerals are essential and the body cannot make them so they must come from the diet

what is the shelf stability for minerals

minerals do not spoil (20 year old calcium supplement works just fine)

major (macro) minerals

required in amounts of more than 100mg/day

trace (micro) minerals

required in amounts less than 100mg/day

calcium

major mineral

phosphorus

major (macro) mineral

magnesium

major (macro) mineral

sodium

major (macro) mineral

potassium

major (macro) mineral

chloride

major (macro) mineral

sulfur

major (macro) mineral

iron

trace (micro) mineral

zinc

trace (micro) mineral

copper

trace (micro) mineral

iodine

trace (micro) mineral

selenium

trace (micro) mineral

fluoride

trace (micro) mineral

chromium

trace (micro) mineral

manganese

trace (micro) mineral

molybdenum

trace (micro) mineral

what is the main extracellular ion

sodium, so sodium retains water in the body

sodium deficiency

sodium is lost along with water during dehydration, especially during sweating, diarrhea, or vomiting.

sodium in the diet

processed foods- fast foods, canned/ microwaved foods, instant soup

modern asian cuisine- monosodium glutamate (MSG)

hypernatremia

too much sodium in the blood

hyponatremia

too little sodium in the blood

what is the main intracellular ion

potassium, keeps water inside out cells

what effect does potassium have on the heart

calming effect, slows down the electrical activity and reduces the heart rate

potassium in the diet

rich sources: bananas, potatoes, sweet potatoes, avocados, spinach, beans, oranges. these foods support nerve transmission, muscle contraction, and blood pressure regulation

hyperkalemia

too much potassium in the blood

hypokalemia

too little potassium in the blood

how does the Na+/K+ pump work

kicks 3 sodiums out of the cell and into the extracellular space, and pulls in 2 potassium into the cytoplasm

what energy source does the sodium and potassium pump use

ATP (adenosine triphosphate)

what is the cells charge

-70 millivolts inside the cell compared to the outside

membrane potential

the electrical difference between the inside and the outside of a cell

structural and functional role of sodium

structural: builds bones, cartilage, and teeth

biochemical: acts as a cofactor in many metabolic reactions

Triggers muscle contractions

what are the two calcium pools in the body

circulating pool (blood and soft tissue-supports biochemical functions)

,bony pool (stored in skeleton-acts as a calcium reserve)

excess calcium

stored in bones, if there is too much it is eliminated in urine and feces

calcium deficit

taken from bones to maintain blood levels

what disease can happen if calcium is withdrawn excessively

osteomalacia

rickets (children)

osteoporosis

calcium excess and risks

kidney stones, muscle cramps, inhibits iron absorption

calcium dietary sources

milk, cheese, yogurt, leafy greens, almonds, sardines

biological role for magnesium

co factor in hundreds of enzyme systems (energy production- atp, protein/ DNA synthesis, glucose metabolism, muscle/ nerve function.

dietary sources for magnesium

leafy greens, whole grains, legumes, nuts/seeds, dark chocolate

magnesium deficiency

leads to muscle cramps, fatigue, irritability, abnormal heart rhythm

magnesium supplement use

help with sleep, migraines, muscle relaxation, overuse can cause diarrhea

what is the second most abundant mineral in the body

phosphorus (85% found in skeleton, combined with calcium to form mineral matrix of bones and teeth)

energy from phosphorus

phosphorus is needed for ATP

key roles of phosphorus

phospholipids in cell membrane (phospholipid bilayer)

DNA/RNA

buffering systems that regulate acid base balance

phosphorus dietary source

meat, poultry, fish, dairy, whole grains, legumes

phosphorus deficiency

rare, but can happen during malnutrition, alcoholism, medical conditions. symptoms include muscle weakness, bone pain, fatigue

phosphorus excess

usually not a problem for healthy people, but high levels especially from processed foods can cause calcium loss and bone weakening over time

what is the main extracellular negative ion (anion) that balances the positive charge of sodium (Na+)

chloride

chloride helps maintain

fluid balance (between intra and extracellular space

osmotic pressure

electroneutrality in body fluids

what is the key component of hydrochloric acid (HCI) in the stomach that is essential for digestion and protection against pathogens

chloride

chloride dietary sources

table salt (NaCl) by far the primary source

seaweed and sea salt

process foods (due to high salt concentration)

celery, lettuce, and tomatoes

deficiency for chloride

rare but can occur from prolonged vomiting, heavy sweating, diuretic use. Symptoms include dehydration, weakness, and metabolic alkalosis

excess of chloride

related to excess salt intake and may contribute to high blood pressure, but sodium is more to blame than chloride

role of sulfur in amino acids and proteins

sulfur is not used as free ion like other materials, it is part of certain molecules especially amino acids.

disulfide bridges

sulfur is responsible for the formation of the bonds between protein chains that give structural strength and stability, especially in skin, hair and nails.

what is the role of sulfide in metabolism and detoxification

coenzyme A (coA) critical for energy metabolism and fat breakdown

glutathione a major antioxidant that protects cells from oxidative damage

dietary sources for sulfur

meat, fish, poultry, eggs, dairy, legumes, garlic, onions, broccoli

sulfur deficiency

rare and unusual only occurs in protein malnutrition

sulfur excess

the body handles dietary sulfur well, toxicity from food source is not a concern

irons role in the body

key metal ion in hemoglobin, myoglobin (red pigment in muscle)

iron deficiency

hemoglobin production declines resulting in anemia which is low RBC and reduced oxygen delivery. Symptoms include fatigue, pale skin, dizziness, and weakness.

iron dietary sources

red meat, plan foods ( contain non-heme iron, which is poorly absorbed)

what inhibits iron absorption

calcium, anemic patients should reduce calcium intake

what enhances iron absorption

vitamin C, citrus juice with plant meals is a smart strategy

what catalyzes oxidative damage

iron

what is iodines role in thyroid hormones

iodine is essential for the production of thyroid hormones primarily thyroxine (t4) and triiodothyronine (T3)

what are T3 and T4 hormones regulate

metabolism (how the body uses energy)

growth and development

temperature regulation

brain development in infants and children

deficiency risk for iodine

global health issue, particularly in regions that are far from the sea where natural iodine levels in soil are low

children- can cause intellectual disabilities and stunted growth (cretinism)

in adults- may cause goiter and hypothyroidism

iodine in pregnancy

iodine deficiency is dangerous and can impair fetal brain development

dietary sources for iodine

iodized salt (main preventative strategy worldwide)

seafood (seaweed and fish)

dairy products ( due to iodine in animal feed and sanitizing agent)

eggs

iodine toxicity

too much iodine can cause thyroid problems, but it is only a concern from supplements or excessive seaweed consumption (not normal food intake)

zincs role in the body

zinc functions as a co factor in over 300 enzymes in the human body

supports immune functions

involved in wound healing

plays role in DNA synthesis and division

important for taste and smell

zincs antiviral effects

not a cure for virus, but can reduce the duration and severity of viral infections

what can zinc help with

common cold (rhinovirus)

stomach flu

herpes outbreaks (HSV)

other respiratory viral infections

zinc dietary sources

red meat, poultry, shellfish (oysters), whole grains, legumes, nuts and seeds

zinc deficiency

can lead to poor immune response, hair loss, delayed wound healing, loss of taste/smell

zinc excess

cause nausea, vomiting, interfere with copper absorption, copper deficiency

selenium role as an antioxidant

essential trace mineral, functions as part of antioxidant defense system in the body

what is selenium’s main role in enzyme

main role is enzyme glutathione peroxidase, which protects the cells from oxidative damage by neutralizing harmful free radicals

what is selenium critical for

protecting cells from premature aging

support immune functions

reducing inflammation

other functions of selenium

supports thyroid hormone metabolism, converts T4 into active T3

role in fertility and sperm production in men

cancer prevention (mixed evidence)

dietary sources for selenium

brazil nuts, seafood, meat, poultry, eggs, dairy products, whole grain and legumes

selenium deficiency

rare but possible in regions with selenium poor soil. Can cause weakened immune system, muscle weakness, heart disease (keshan disease)

selenium excess

toxicity is called selenosis can cause hair loss, nail brittleness, garlic breath odor, nausea, gastrointestinal issues

fluoride role in bone and teeth

makes tooth enamel more resistant to decay by reinforcing mineral matrix in the teeth , bone strength through calcium and phosphorus

sources of fluoride

fluoridated drinking water (main source in some countries)

toothpaste/ mouth rinses

seafood (especially if bones are eaten)

tea

fluoride deficiency

increase the risk of cavities, especially in children

fluoride excess

dental fluorosis (discoloration and mottling teeth)

skeletal fluorosis (rare, but chronic can lead to stiff joint, bone pain)

copper biological role

trace mineral that acts as a co factor for several important enzymes

iron metabolism (needed to convert iron to usable form)

formation of RBC

antioxidant defense

collagen and connective tissue synthesis

nerve function and brain development

dietary sources for copper

shellfish (oyster and crab)

liver (organ meats)

nuts, seeds

whole grains

legumes

dark chocolate