HOSA - Minerals

Minerals

96% - CHO 4% - Minerals

Promotes growth and regulates body process

Inorganic

Found in foods (natural) from mineral-rich soil, water, animals

Deficiency - anemia, rickets, goiter

Excess - hair loss and tissue change

From well-balanced diet

Water soluble (salts)

Enriched foods

Usually Have: Iron, thiamine, riboflavin, niacin, folate

Major Minerals

Needs more than 100 mg per day

Trace Minerals

Needs less than 100 mg per day

Calcium

Body has most calcium out of all minerals

154lb - 4lb calcium

99% stored in bones, 1% in blood

Calcium Sources

Milk, Cheese

Sardines, Salmon

Dark green, leafy vegetables

Calcium functions

Strong bones and teeth (w phosphorous)

Transmission of nerve impulses

Blood clotting

Normal heart stuff

Normal muscle stuff

Calcium Intake

Best in 500mg doses (supplements)

Deficiency

• Osteoporosis

• Osteomalacia

• Rickets

• Tetany

• Retarded growth

• Bad teeth and bones

Phosphorous Functions

Good bones/teeth (w calcium)

Metabolises macronutrients

Blood acid base balance

Activation of B vitamins

Stored in bones, absorbed better w vitamin D

Phosphorous sources

Protein rich stuff

• Milk, cheese

• Meats, poultry, fish

• Cereals, legumes, nuts

Soft drinks

Phosphorus Intake

Deficiency is rare bc it’s so common

Too much antiacids impact absorption

• Demineralization, fatigue, anorexia

Potassium Sources

Oranges, bananas

Dried fruits

Vegetables, legumes

Milk

Cereals

Meat

Potassium Functions

Muscle contraction

Fluid balance/Osmosis

Nerve impulse transmission

Regular heart rhythem,

Cell metabolism

Potassium Intake

Deficiency

• Hypokalemia

• Muscle weakness

• confusion

• abnormal heartbeat

Toxicity

• Hyperkalemia

• irregular heartbeat (bad)

Sodium Sources

Table Salt

Beef, eggs

Poultry

Milk, cheese

Sodium Functions

Fluid balance, osmosis

Acid base balance

muscle nerve irritability regulation

nerve impulse transmission

Sodium Intake

Deficiency

• Nausea

• Exhaustion

• Cramps

Toxicity

• Increase blood pressure

• Edema

Chloride Sources

Table salt

eggs

seafood

milk

Chloride Functions

gastric activity

osmosis stuff

fluid balance

acid base balance

makes HCL

Chloride Intake

Deficiency

• gastric acid imbalance

• blood pH imbalance

• Nausea

• Exhaustion

Magnesium sources

Green leafy veggies

wholegrains

avocados

nuts

milk

legumes

bananas

Magnesium functions

Makes ATP

Transmission of nerve impulses

metabolic enzyme activation

bone, muscle, red blood constituent

makes healthy muscles and nerves

Magnesium Intake

Deficiency

• not really known

• Mental emotional, muscle disorders

Sulfur intake

Eggs

Poultry

Fish

Sulfur functions

Keeps protein structure

Helps w hair, nails, body tissue

body cell constituent

Sulfur intake

unknown