Nutrition Module 9: Minerals, Bone Health, and Iron, Zinc & Iodine

What are macrominerals?

Minerals present in greater amounts in the body with a recommended intake of ≥100 mg per day, including calcium, phosphorus, potassium, sulfur, sodium, chloride, and magnesium.

What are microminerals?

Minerals with a recommended intake of <100 mg per day, including iron, copper, manganese, and iodine.

What is the most abundant mineral in the body?

Calcium, with 99% found in bones and teeth.

How is blood calcium level regulated?

Through Vitamin D and parathyroid hormone (PTH).

What is the primary function of calcium in the body?

Building and maintaining bone strength.

What role does calcium play in muscle cells?

Calcium enters muscle cells to initiate contraction.

What is bone turnover?

The constant state of remodeling in which bone is simultaneously broken down and rebuilt.

What is osteoporosis?

A common bone disease characterized by weakened bones and increased risk of fractures, prevalent in individuals over 50 years of age.

What are the risk factors for osteoporosis?

Age over 50, low calcium intake, lack of exercise, smoking, and excessive alcohol consumption.

What is the role of calcium in blood clotting?

Calcium is needed to convert prothrombin into thrombin, which then converts fibrinogen into fibrin.

What dietary sources are rich in calcium?

Dairy products, canned sardines and salmon with bones, turnip greens, broccoli, and other green leafy vegetables.

What factors can hinder calcium absorption?

Phytates and oxalates found in some plant-based foods.

What enhances calcium absorption?

The presence of lactose in the gut and increased physiological needs during growth, pregnancy, and lactation.

What is the RDA for calcium for adults aged 19-50?

1,000 mg per day.

What is the RDA for calcium for females over 50 and males over 70?

1,200 mg per day.

What is the primary role of magnesium in the body?

Involved in over 300 biochemical reactions, including muscle and nerve function.

What is the function of phosphorus in the body?

Essential for bone health and energy production.

What is the primary storage form of sulfur in the body?

Amino acids such as cysteine and methionine.

What are the symptoms of pre-eclampsia?

Headache, fatigue, protein in urine, and high blood pressure.

What is the leading nutrient deficiency worldwide?

Iron deficiency.

What are the potential causes of anemia?

Iron deficiency, vitamin B12 deficiency, and chronic diseases.

What is the role of zinc in the body?

Supports immune function, wound healing, and protein synthesis.

What factors hinder zinc absorption?

Phytates and high levels of iron.

What are unique symptoms of zinc toxicity?

Nausea, vomiting, loss of appetite, stomach cramps, diarrhea, and headaches.

What role does iodine play in the body?

Essential for the production of thyroid hormones.

What are the effects of iodine deficiency?

Goiter and cretinism.

What is ferritin?

A protein that stores iron in the body.

What is hemoglobin?

A protein in red blood cells that carries oxygen.

What percentage of phosphorus is found in bones?

85%

What is the primary role of phosphorus in the body?

Part of bones and teeth, facilitates enzyme function, and is a component of ATP, DNA, RNA, and phospholipids.

What is the RDA for phosphorus in adults?

700 mg per day.

What is the average amount of magnesium in an adult human body?

Approximately 35 g.

What is one of the primary roles of magnesium?

Stabilizes ATP and facilitates muscle contraction.

What is the RDA for magnesium for men and women?

400 mg per day for men and 320 mg per day for women.

What is the primary role of sulfur in the body?

Key element in amino acids and antioxidants like glutathione.

What dietary sources provide sulfur?

Protein-containing foods and B-vitamins biotin and thiamin.

What is the primary role of iron in the body?

Assists in the delivery of oxygen to tissues and cells.

What condition is characterized by low hemoglobin levels?

Anemia.

What are the two forms of iron found in foods?

Heme iron (found in animal products) and non-heme iron (found in plant-based foods).

What enhances non-heme iron absorption?

Vitamin C and the presence of meat, poultry, and fish.

What is the RDA for iron for women ages 19 to 50?

18 mg per day.

What is the UL for iron intake?

45 mg per day.

What are the primary functions of zinc in the body?

Development of sexual organs, immune function, and antioxidant enzyme function.

What are signs of zinc deficiency?

Dwarfism, poor sexual development, and impaired wound healing.

What is the RDA for zinc for men and women?

11 mg per day for men and 8 mg per day for women.

What is the primary role of copper in the body?

Iron use and incorporation into hemoglobin and RBCs.

What is the RDA for copper?

900 µg per day.

What is the primary function of selenium?

Supports the body's antioxidant defense system.

What is the RDA for selenium?

55 µg per day.

What is the primary function of iodine in the body?

Facilitates production of thyroid hormone, which controls basal metabolic rate.

What condition results from iodine deficiency?

Goiter and cretinism in offspring of pregnant women.

What is the RDA for iodine?

150 µg per day.

What are good food sources of iodine?

Seafood and iodized salt.

What is the UL for iodine intake?

1,100 µg per day.

What is the role of magnesium in muscle contraction?

Facilitates relaxation of muscles.

What factors can reduce iron absorption?

Tannins (from coffee and tea) and phytates (from whole grains and legumes).

What is the significance of ferritin in iron metabolism?

It is a storage protein for iron and responds to low iron stores.