Nutrition Week 11

Iron deficiency

The most common mineral deficiency.

Minerals

Elements found on the periodic table that cannot be created or destroyed; consist of single atoms carrying a charge.

Soil and water

Factors affecting the mineral content in food.

15 essential minerals

The total number of essential minerals in the human diet.

Major minerals vs Trace minerals

Major minerals are needed in larger amounts (grams or milligrams), while trace minerals are needed in smaller amounts (micrograms).

Electrolytes

Minerals that help maintain water balance in the body and neutralize body fluids.

Primary electrolytes

Sodium, potassium, magnesium, and chloride.

Cofactors

Minerals that enable enzymes and proteins to function, important examples include magnesium, zinc, and iron.

Reactiveness of minerals

Minerals combine with other substances and can form compounds that are not always absorbable.

Bioavailability

The amount of a nutrient that can be absorbed and used by the body.

Substances that decrease mineral absorption

Zinc and phytates in whole grains, iron and tannic acid in tea, calcium and oxalic acid in dark leafy greens.

Cooking effects on minerals

Minerals are not destroyed by cooking but may leach out into the cooking water.

Calcium storage

99% of calcium in the body is stored in bones and teeth.

Bone development and mineralization

Bones develop and mineralize during the first three decades of life, with continued increase in mineral content for 10-15 years after.

Peak bone mass

between the ages of 30 to 40 years.

Osteoporosis

A condition associated with low bone mass and mineral loss.

Nonmodifiable risk factors for osteoporosis

Female sex, menopause, family history, advancing age, white or Asian heritage, and smaller frame/bone structure.

Modifiable risk factors for osteoporosis

Poor dietary pattern, inadequate calcium or vitamin D intake, smoking, physical inactivity, chronic inflammation, alcohol consumption.

Iron's primary role

A component of hemoglobin in red blood cells, enabling oxygen delivery to tissues.

Forms of iron

Heme iron (found in meat, poultry, seafood) and nonheme iron (found in plant foods and fortified foods).

Bioavailability of heme iron

15-35%.

Bioavailability of nonheme iron

2-20%.

Enhancers of iron absorption

Iron absorption fluctuates based on the body's needs.

Recommended daily iron intake

8 mg/day for men, 18 mg/day for women.

Sodium's primary role

Maintaining water balance.

What causes Hypertension

High blood pressure, affecting 47% of U.S. adults.

Risk factors for hypertension

Age, genetics, high-sodium diet, obesity, physical inactivity, excessive alcohol consumption, smoking, and stress.

Recommended sodium intake

1,500 mg/day (AI), with a maximum of 2,300 mg/day

Sources of dietary sodium

processed foods (71%).

Role of dietary supplements

Used to complement the diet, not replace food or treat/prevent disease.

Usage of dietary supplements by U.S. adults

Over 50% of U.S. adults use one or more dietary supplements.

Types of dietary supplements

Vitamins, minerals, botanicals, proteins, amino acids, hormones, fats, probiotics, and prebiotics.

FTC's regulation of dietary supplements

Regulates advertising claims and can prosecute for false or misleading claims.

Minimal regulation of dietary supplements

FDA does not approve supplements before sale, and resources for monitoring are limited.

Common vitamin and mineral supplements

Vitamins C, D, E, B12, and minerals like calcium, iron, and magnesium.

Health effects of garlic

May decrease blood clotting.

Health effects of Ginkgo biloba

May improve cognitive function in Alzheimer's patients.

Potential side effect of ginger

May cause stomach upset.

Health effects of Echinacea

May help lessen symptoms of upper respiratory infections.

Difference between prebiotics, probiotics, and synbiotics

Prebiotics are food for bacteria, probiotics are live bacteria, and synbiotics combine both.

Benefits of prebiotics, probiotics, and synbiotics

May reduce insulin resistance, inflammation, irritable bowel syndrome, and enhance immune function.