HND lecture 17 March

Today’s lecture focuses on minerals, paralleling the earlier discussion on vitamins.
Minerals are essential for various body functions including muscle contraction, nerve conduction, and overall health.

Minerals provide structure to the body and are critical for balance in bodily functions.
Example of rehydration: Drinking fluids with electrolytes helps maintain body's water balance.
Calcium and vitamin D are emphasized for heart health and muscle contraction.
The body maintains a normal level of calcium akin to maintaining glucose levels.

Essential Minerals: Necessary for healthy functioning, categorized into two groups:
- Major Minerals: Required in larger amounts (e.g., calcium, phosphorus, magnesium, sodium, chloride, potassium).
  - Calcium, phosphorus, magnesium are abundant; vital components of bones.
  - Sodium, chloride, potassium help maintain electrolytic balance in the body.
- Trace Minerals: Required in smaller amounts (e.g., zinc, copper, selenium, fluoride).
  - Important for various chemical reactions, including growth and immunity.
  - Fluoride aids in dental health; fluoride deficiency can lead to dental issues.

Bioavailability: Refers to the extent to which minerals can be absorbed by the body.
- Foods can contain minerals, but not all are easily absorbed.
- Example: Spinach contains calcium, but only a small percentage is bioavailable due to oxalic acid binding.
Mineral-Mineral Interaction: High levels of one mineral can hinder the absorption of another.
- Example: Excess calcium can inhibit magnesium absorption.
Importance of balancing mineral intake and understanding how food choices affect bioavailability.

Calcium Sources: Dairy products like milk, yogurt, fortified alternatives.
- Non-dairy sources: leafy greens, although less bioavailable.
Iron Sources: Red meat, legumes; heme iron is more absorbable than non-heme iron found in plant sources.
- Pairing non-heme iron with vitamin C (ascorbic acid) enhances absorption.

Increasing Potassium: Found in fruits and vegetables, necessary for heart health.
The DASH Diet: Evident approach for lowering hypertension; focuses on:
- Reducing total fats, especially saturated fats and salt.
- Increasing fruit and vegetable intake.

A silent disease characterized by the loss of bone density, can lead to fractures.
Osteoporosis is often undiagnosed until significant damage occurs.
- Common fractures occur in the spine, hip, and wrist.
Importance of calcium and vitamin D in maintaining bone health, especially during adolescence.
Peak bone mass occurs in early adulthood (around age 30), after which bone density starts to decline.

Non-modifiable risk factors: Age, gender (females at higher risk)
Modifiable risk factors: Adequate calcium and vitamin D intake, regular exercise, and maintaining a healthy weight.

Awareness of the roles and sources of minerals is vital for overall health.
Individuals should make informed dietary choices to ensure adequate mineral intake and maintain optimal body functions.