HTHSCI 3BB3 - Minerals/Bone Health + Trace Elements

Minerals - Defined

-Inorganic elements

Minerals - Categories - Listed

-Major minerals
-Trace elements

Minerals - Categories - Major Minerals - Definition

Needed in amounds UNDER 100 mg/day or make up UNDER 0.01% of weight

Minerals - Categories - Trace Elements - Definition

Neede in amounds OVER 100 mg/day or make up OVER 0.01% of weight

Minerals - Veggies/Fruit - Listed

-Fe
-Ca
-K
-Mg

Minerals - Whole Grains - Listed

-Fe
-Zinc
-Cu
-Mg
-Sodium
-K
-Phosphorus
-Sulfur

Minerals - Protein - Listed

-Iron
-Zinc
-Calcium
-Mg
-K
-Sulfur
-Phosphorus

Minerals - Bioavailability - Notes

- Minerals are not destroyed during processing, but can be lost
• Supplements can provide a source of single or multiple minerals
• Toxicity can occur and bioavailability must be considered
• Some minerals prevent the absorption of others
• Life stage can also impact mineral absorption

Mineral - Functions - Listed

-Cofactors (part of enzyme) for enzymes + stabilize molecules
-Provide structure/support for bones/teeth
-Regulatory purposes

Major Minerals in Diet - Listed

-Sodium
-Potassium
-Chlorine
-Phosphorus
-Magnesium
-Sulfur

Calcium - RDA - 9-18

1300mg/day

Calcium - RDA - 19-50

1000mg/day

Calcium - RDA - Females over 51

1200mg/day

Calcium - Sources - Listed

-Dairy
-Canned fish
-Fruits/veggies
-Plant proteins

Calcium - Absorption - Types - Listed

Active/Passive

Calcium - Absorption - Types - Active - Explained

Vit D = Expression of calcium transporter in mucosal cells = calcium absorption (requires ATP)

Calcium - Absorption - Lower in - Listed

-Low vit D
-Old adults
-Post-menopause

Calcium - Absorption - Lower in - Low Vit D

-Required for active absorption

Calcium - Absorption - Lower in - Elder - Reasoning

-Due to low vitamin D levels

Calcium - Absorption - Lower in - Menopause - Reasoning

Due to low estrogen

Calcium - Absorption - Higher in... - Listed

-Pregnancy = due to more estrogen

Calcium - Purpose - Listed

-Muscle contraction
-Regulate BV contraction = control BP
-Regulates enzyme activity
-Blood coagulation
-Regulates neurotransmitter/nerve impulses

Calcium - Regulation - Calcitonin - Explained

-LESS calcium ABSORPED
-MORE calcium DEPOSITION in bones
-LESS calcium in blood; mostly in bones

Calcium - Regulation - Parathyroid Hormone - Explained

-MORE calcium ABSORPTION
-LESS calcium excretion
-MORE bone resorption
-MORE calcium in blood

Calcium - Regulation - Via...

-Osteoclast breaking down/building up bone re: calcium needs

Calcium - Deficiency - SFX

-Loss of bone mass/density

Calcium - Toxicity - SFX

-Kidney stones
-Interferes w/ iron, zinc, magnesium, phosphorous absorption

Calcium - UL

2000-2500mg/day

Calcium - Osteoporosis - Explained

Re: loss in protein matrix + calcium deposits in bone
-Higher risk to lose density + fracture due to high surface area

Osteoporosis - Re: Risks

-Age, older
-Gender, female
-Hormone levels, after menopause
-Genetics
-Exercise
-Smoking/alcohol use
-Diet

Phosphorus - RDA

700 mg/day

Phosphorus - Purposes

-Bone mineralization
-Phosphate

Phosphorus - Phosphate - Purposes

-Phospholipids/cell membranes
-ATP
-Creatine phosphate
-Phosphorylation/activation/deactivation of proteins
-RNA/DNA
-pH regulation

Phosphorus - Deficiency - SFX

-Bone loss since itll be broken down to maintain mineral levels

Phosphorus - XS - SFX

Increased bone resorption

Magnesium - RDA

Men - 400-420mg/day
Women - 310-320mg/day

Magnesium - Source

-Whole grains/Seeds
-Leafy veggies

Magnesium - Absorption

-50%, increased w/ vitamin D
-Decreased w/ high calcium

Magnesium - Purposes - Listed

-Maintain bone structure
-Stabilizing molecular structures i.e., ATP
-DNA, RNA, Protein synthesis

Magnesium - Purposes - Stabilization - Explained

-Can be a cofactor for >300 enzymes i.e., sodium-potassium ATPase pump

Magnesium - Regulation - Via...

Kidney via controlling excretion in urine

Magnesium - Deficiency - SFX

-Re:
-Osteoporosis
-Heart disease

Magnesium - XS - Via

-Supplementation
-Impaired kidney funtion

Sulfur - RDA?

None + no deficiency SFX if protein needs met

Iron - RDA - Males/Females over 50

8mg/day

Iron - RDA - Females

18 mg/day

Iron - RDA - Females + Oral Contraceptives

10.9mg/day

Iron - Sources - Listed

-Meat
-Fish
-Leafy greens
-Lentils
-Whole grains
-Cooking w/ iron
-Vegetarians/vegans need MORE as plant iron is hard to absorb

Iron - Absorption - Types - Listed + groups

-Heme-groups easier to absorb (found in meat)

-Nonheme-iron is not bound to heme group + harder to absorbed i.e., plants

Iron - Absorption - Explained

Directly in ferrous or heme-bound form

Iron - Absorption - Facilitated via

-Acidic foods
-Stomach acid
-Vitamin C
-anything that helps maintain/convert to ferrous form

Iron - Absorption - Inhibited via

-Fibre
-Phytates
-Tannins
-Oxalates
-Etc. minerals i.e., Calcium
-Binds to oxygen

Iron - Storage - In

-Mucosal cells
-Liver
-As part of protein Ferritin

Iron - Transferred via

Transferrin protein

Iron - Purposes - Listed

-Bone marrow for RBC production
-Hemoglobin + O2 transport/CO2 removal
-Liver storrage as Ferritin
-In proteins

Iron - Purposes - Proteins - Listed + Explained

-Myoglobin = O2 Storage
-ETC Proteins
-Cytochrome P450 - Drug metabolism
-Immune function
-Catalase protein protecting from oxidative stress

Iron - Deficiency - Explained

= Inadequate hemoglobim = poor O2 delivery to cells

Iron - Deficiency - SFX - Listed

-Fatigue
-Weakness
-Headache
-Decreased work capacity
-Inability to maintain body temp in cold
-Changed behaviour
-Prone to infection
-Poor pregnancy
-Infant development impaired
-Lead poisioning in kids

Hematocrit - Normal - Male

0.42-0.52

Hematocrit - Normal - Female

0.37-0.46

Hemoglobin - Normal - Male

140g/L

Hemoglobin - Normal - Female

123-157 g/L

Serum Iron - Normal

11-32 umol/L

Ferritin - Normal

10-250 ug/L

Iron - Toxicity - SFX

-Increased oxidative stress
-Acute = poisoning
-Chronic - Iron overload/hemochromatosis = increased iron absorption

Iron - Supplementation - Via

-Iron cookware/utensils
-Supplements
-Eat w/ acidic foods + vit C
-LESS dairy/calcium consumption

Iron - Supplementation - SFX

-Impairs copper + zinc intake

Zinc - RDA

Male - 11mg/day
Female - 8mg/day

Zinc - Bioavailability

-Better absorbed from animals
-Prevented from phytates in veggies binding to it
-Lost in grain processing

Zinc - Absorption - Regulated via...

-Metallothionein protein regulating amount of zinc that moves from small intestine into mucosal cells into blood
-XS excreted in pancreatic/intestinal juices

Zinc - Purpose - Listed

-Cofactor + reduces oxidative stress
-DNA binding proteins (as zinc fingers)

Zinc - Deficiency - SFX

-Re: mutation in zinc transporter or low protein/high phytates diet
-Affects hormones binding to proteins w/ zinc fingers

Copper - RDA

900 mcg/day

Copper - Sources

-Organ meats
-Seafood
-Nuts/seeds
-Whole grains

Copper - Absorption - Impacted by

LOWERED w/ zinc intake
More zinc = less copper

Copper - Transportation + Excretion

-Free copper = oxidative damage so binded to albumin blood
-Secreted in bile + excreted in feces

Copper - Purpose - Listed

-Iron transport
-Superoxide dismutase + preventing oxidative stress

Copper - Deficiency - SFX - Listed

-Anemia/Poor iron transport
-Connective tissue defects i.e., like scurvy

Manganese - Absorption

Inversely associated w/ intake

Manganese - Sources - Listed

-Whole grains
-Nuts

Manganese - Elimination - Via

-Bile

Manganese - Purposes - Listed

Enzymes for metabolism of
-Amino acid
-Carbohydrate
-Cholesterol
-Cartilage formation
-Urea synthesis
-Antixidant protection

Selenium - Sources

-Seafood
-Animal products
-Whle grains

Selenium - Absorption + Excretion

-Absorption not regulated
- XS excreted in urine

Selenium - Purpose

-Selenoproteins i.e., Glutathione Peroxidase = Neutralizes peroxides + protects from oxidative stress
-Synthesizes thyroid hormones

Selenium - Deficiency - SFX

-Muscular discomfort/weakness
-Keshen disease = Large heart + poor heart function

Selenium - Toxicity - SFX

-Changes in fingernail structure
-Hair loss

Iodine - Sources

-Seafood
-Seaside plants
-Iodized salt

Iodine - Purpose

-Thyroid hormone synthesis
-Growth/development in pregnancy + development

Thyroid Hormone Synthesis - Purpose - Listed

-Protein synthesis
-Basal metabolic rate
-Growth/development

Iodine deficiency - FX

-Goiter = no thyroid hormones made = XS TSH = enlarged thyroid gland
-Cretinism in Kids = Development/growth delays

Goitrogens -Explained

-Substances in food that limits iodine bioavailability i.e., cabbage, cassava, millet

Fluoride - Sources

-In almost all soil, water, plants, animals
-Tea
-Fortified in water + toothpaste

Fluoride - Purpose - Listed

-Associates w/ calcium = makes enamel resistant to acid = protects teeth from cavities

Fluoride - Deficiency - SFX

Tooth decay

Fluoride - Toxicty - SFX

Fluorosis - tooth discoloration