Nutrition Minerals: Functions, Food Sources, Deficiencies & Toxicity

What is the primary function of iron in the body?

To carry oxygen to body tissues via hemoglobin and store oxygen in muscle cells via myoglobin.

What are the food sources of iron?

Animal flesh (heme iron) and plants (non-heme iron); vitamin C, heme iron, meat, fish, and poultry promote absorption.

What are the consequences of iron deficiency?

Diminished iron stores, decreased iron transport, declined hemoglobin production, and iron deficiency anemia.

What can cause iron toxicity?

Toxic amounts are difficult to excrete, and acute poisoning can be fatal.

What is the function of zinc in the body?

Enzyme activation, vision, immune function, wound healing, taste perception, and growth.

What are the food sources of zinc?

Meats, shellfish, poultry, and legumes (not as well absorbed).

What are the effects of zinc deficiency?

Growth retardation and impaired immune response.

What can cause zinc toxicity?

May impair copper and iron absorption; supplements may cause toxic symptoms.

What is the role of selenium in the body?

Acts as an antioxidant and assists vitamin E.

What are the food sources of selenium?

Meats, shellfish, and vegetables/grains grown in selenium-rich soil.

What is the function of iodine?

Synthesis of hormones released by the thyroid gland, affecting metabolic rate, body temperature, reproduction, growth, and nerve/muscle formation.

What are the food sources of iodine?

Seafood, iodized salt, milk, and yogurt.

What are the consequences of iodine deficiency?

Enlargement of the thyroid gland (goiter), weight gain, and sluggishness.

What is the function of copper?

Helps form hemoglobin and release energy.

What are the food sources of copper?

Organ meats, seafood, legumes, nuts, and seeds.

What can cause copper deficiency?

Anemia; excess zinc can interfere with copper absorption.

What is the function of chromium?

Assists with carbohydrate metabolism.

What are the food sources of chromium?

Meat (especially liver), whole grains, and vegetable oils.

What is the function of sodium?

Maintains fluid volume and acid-base balance; involved in nerve cell transmission, muscle contraction, and heartbeat.

What are the food sources of sodium?

Table salt (NaCl).

What are the effects of sodium deficiency?

Not diet-related; can occur with prolonged vomiting and diarrhea.

What is the function of potassium?

Maintains fluid volume and acid-base balance; involved in nerve cell transmission, muscle contraction, and heartbeat.

What are the food sources of potassium?

Less processed foods, such as fruits, vegetables, milk, yogurt, and meat.

What is the function of magnesium?

Bone mineralization, energy release, and muscle relaxation.

What are the food sources of magnesium?

Unprocessed foods, green leafy vegetables, legumes, nuts, and seeds.

What are the consequences of magnesium deficiency?

Low blood calcium, muscle cramps, seizures, and impaired brain function.

What is the function of calcium?

Bone and teeth structure; involved in blood clotting, muscle contraction, blood pressure regulation, and nerve transmission.

What are the food sources of calcium?

Milk, calcium-fortified foods, canned salmon or sardines with bones, broccoli, and kale.

What are the consequences of calcium deficiency?

Osteoporosis and bone mass decline after age 30, especially after menopause.

What is the function of phosphorus?

Bone and teeth structure, components of phospholipids, energy metabolism, and acid/base balance.

What are the food sources of phosphorus?

Milk, meat, fish, poultry, and eggs.

What is the function of fluoride?

Part of bones and teeth; helps in formation and resistance to decay.

What are the food sources of fluoride?

Fluoridated drinking water.