Module 3- Minerals

what is a major mineral?

consists of 0.01% of total body mass

needed in amounts greater than 100miligrams/day

what are the major minerals?

potassium, sodium, chlorine, calcium, magnesium, phosphorus, and sulfur

what is a trace mineral?

consists of less than 0.01% of total body mass

needed in equal or less than 100miligrams/day

what are the trace minerals?

zinc, iron, fluoride, copper, chromium, selenium, and more

are minerals organic?

no, they do not degrade in cooking or digestion

phosphorus, alternate names, function, and AI

Bone and tooth formation (hydroxyapatite and calcium phosphate), cell membrane formation, activates and deactivates enzyme activity, part of ATP (exercise), intracellular

AI= 700mg

signs of deficiency and toxicity of phosphorus

disease, antacids, bone malformation, bone pain, muscle weakness

altered calcium metabolism, increased risk of osteoporosis

sources of phosphorus

meats, legumes, nuts, dairy products, and grains

functions and RDA of magnesium

bone formation, blood clotting, regulation of blood pressure (Ca, K, protein), 300 enzyme activity (DNA, protein synthesis), sports- ATP, glycolytic enzymes, mitochondria

women= 310mg (19-30) to 320mg (31-70)

men= 400mg (19-30) to 420mg (31-70)

sources of magnesium, what decreases absorption

plant foods, grains, veges, legumes, seafood, hard water, meat and dairy

high fibre foods, high in phosphorus, and calcium can decrease

signs of magnesium deficiency or toxicity

irritability, muscle cramps, heart arrhythmias, hypertension, loss of appetite, confusion

nausea, diarrhea, vomiting, muscle weakness, kidney disease

sodium function and AI

increase bp, involved with potassium, muscle contractions and nerve impulses, fluid balance c potassium and chloride

AI= 1500mg/day

signs of sodium deficiency and toxicity

hyponatremia (too much H2O), nausea, vomiting, seizures, coma

hypernatremia, hypervolemia, swelling, increased bp

sources of sodium

fast food, soy sauce, condiments, pre-packaged processed foods

potassium function and AI

nerve impulse, muscle contraction, bp regulation

AI= 3,400mg for males older than 19yrs

signs of deficiency and toxicity for potassium

def- muscle cramping, muscle weakness, loss of appetite, heart arrhythmias

tox is rare

relationship of sodium and potassium in the body

potassium is decreased because of common diet high in ultraprocessed foods (high in sodium chloride), counteracts the effects of sodium on bp (keeps bp down)

causes of potassium deficiency

nausea, vomiting, diarrhea

diuretics

low potassium intake

athletes with high sweat losses

sources of potassium

F+V, bananas, spinach, meat, milk, coffee

chloride functions and AI

extracellular, nerve impulse transmission (Ca, Na, K), aids in digestion (HCl), fluid balance

AI= 2,300mg

signs of chloride deficiency and toxicity

increased bld pH, abn heart rhythm, poor bld flow

increased bld pressure

sources of chloride

salty foods

causes of low chloride

vomiting (removes HCl), dehydration and metabolic aklalosis, high pH, abn heart rhythm, decrease bld flow to heart, decrease O2 to brain

Iron functions and RDA

oxygen transport and utilization, component of hemoglobin and myoglobin

women= 18mg

men= 8mg

vegetarians- 32mg(women), 14mg(men)

sources of iron

red meats, certain seafoods, vege’s, and legumes, and enriched grains and cereals

what are the two types of iron?

Heme iron= ferrous (Fe2+), found from animal sources

Non-heme iron= ferric (Fe3+), found from plant sources

How is iron stored in the body?

iron is stored in the intestinal cell by the protein ferritin, absorbed iron is then carried around the body by the protein transferrin, and can be incorporated into heme or in tissues

what decreases the absorption of iron?

grape skins, nuts, tea, coffee, fibre, soy, high intakes of zinc, calcium, and manganese

where can heme iron be found in the body/where is it stored?

heme iron can be found in the blood (hemoglobin) and in muscle (myoglobin)

signs of iron deficiency and toxicity

anemia, fatigue

nausea, diarrhea, hemachromatosis (genetic predisposition)

who is at risk for iron deficiency?

low dietary intake

• vegetarians (food intake)

• people who menstrate

• distance runners

Hepcidin (hormone regulating)- increase in exercise and decrease the absorption of iron

what happens with a high intake of iron?

increased risk for colon cancer, cardiovascular disease

zinc functions and RDA

cofactor in over 200 enzymatic systems, wound healing, groeth and maintenance, protein synthesis, CNS, GI, and reproductive systems. Interacts with insulin and increase hemoglobin and O2 relationship

RDA women= 8mg

men= 11mg

sources of zinc

meats, organ meats, and seafood

who is at risk of a zinc deficiency?

calorie restriction

poor planned vegetarian diets

malabsorption with- chronic iron supplementation, phytate (bran, hull of seeds, grains, and legumes)

diarrhea, diabetes

sweat losses and urine losses

signs of zinc deficiency and toxicity

impaired immune function, loss of appetite, diarrhea, dermatitis, low testosterone levels in men

• with deficiency body will compensate by increasing intestinal absorption

body can excrete

100 mg or more, increases LDL cholesterol, decrease HDL= increased risk for heart disease

fluoride functions

prevent dental caries, absorbed in bones and teeth, helps deposition of calcium and phosphate in the bones and teeth, helps strength interosseus ligaments and muscle tendons

sources of fluoride

fluoridated water, fluoride toothpaste, teas, coffee, seafood

Can you have too much fluoride?

yes results in fluorosis leads to discoloration and pitting tooth enamel

alters bone formation and fractures, chronic gastritis, weak and stiff joints