Nutrition and Wellness

Chapter 9

Minerals: Regulators of Body Functions

Minerals vs. Vitamins

Similarities Differences

Needed in small amounts Vitamins are organic (compounds, contain carbon)

Perform various functions in the body

Minerals are inorganic

Do not provide calories 13 vitamins essential to good health

Divided into subcategories At least 21 minerals known to be essential to good health

Macrominerals (major minerals) – 100 or more mg/day• Calcium• Chloride• Magnesium• Phosphorus• Potassium• Sodium• Sulfur

Types

• Calcium – males and females age 14-18: 1,300 milligrams/day

• Phosphorus – males and female age 14-18: 1,250 milligrams/day

• Magnesium – 360 milligrams/day for women 14-18, 410 milligrams/day for men 14-18

• Sulfur – no RDA, get sulfur through protein foods

• Sodium – AI for adults: 1,500 milligrams/day

• Potassium – AI for adults: 4,700 milligrams/day

• Chloride – AI for adults: 2,300 milligrams/day

Needs

Microminerals (trace minerals) – less than 100 mg/day• Iron – 14-18 males 11 mg, 14-18 females 15 mg• Zinc – 14 and older males 11 mg/day, 14-18 females 9

mg/day• Iodine – 150 mcg/day most people over 14• Fluoride – AI: 14-18 males 3 mg, 14 and older females 3 mg• Selenium – 55 mcg/day all 14 and older• Copper – 890 mcg/day all 14-18• Chromium – AI: 35 mcg 14-18 males, 24 mcg 14-18 females• Manganese – AI: 2.2 mg 14-18 males, 1.6 mg 14-18 females• Molybdenum – 14-18 male and female 43 mcg/day

Types

Other microminerals (ultratrace) - less than 1 mg/day• Arsenic• Boron• Nickel• Silicon• Vanadium

Types

General functions of minerals• Helping enzymes complete chemical reactions• Becoming part of body components• Aiding normal nerve functioning and muscle contraction• Promoting growth• Regulating acid-base balance in the body• Maintaining body fluid balance

Functions

• Mineral content of plant foods depends on the soil, water, and fertilizers used to grow them

• Animals eat plants which contain minerals

• In grains, minerals are located in the outer layer of the kernel

• In fruits and vegetables, minerals are located near the skin

• Processing decreases mineral value of foods

Mineral misc.

• Toxicities and deficiencies of minerals• Osteoporosis – deficiency of calcium in diet during youth, leads

to bones becoming porous and fragile (women at greater risk)

• Excess phosphorus can hinder the absorption of calcium• Excess sodium – in most healthy people, the kidneys filter

excess sodium and excrete it in urine, but 10-15% of the population is sodium sensitive (kidneys have trouble getting ride of extra sodium). Too much can provoke hypertension, which can lead to heart attack or stroke.

• Potassium deficiency – can cause heart malfunction. Symptoms: muscle cramps, loss of appetite, constipation, and confusion. Potassium can be lost with body fluids (vomiting and diarrhea)

Health

• Iron deficiency anemia – iron deficiency, symptoms include pale skin, fatigue, loss of appetite, and a tendency to feel cold. Common during teen years, esp. females.

• Iron overload – inherited disorder that causes you to absorb too much iron. Can damage the liver and cause infections and bloody stools.

• Zinc deficiency – will hinder a child’s growth and sexual development, symptoms: loss of appetite, reduced resistance to infections, decreased sense of taste and smell

• Iodine deficiency – when iodine levels are low, the thyroid gland works harder to produce thyroxine. This causes an enlargement of the thyroid gland called a goiter.

• Excess of fluoride – can cause teeth to develop a spotty discoloration called fluorosis.

Health cont’d.

• Calcium – dairy products

• Phosphorus – milk, cheese, meats, eggs,

legumes

• Magnesium – leafy green veggies, potatoes

nuts, seafood, dairy, whole grains

• Sulfur – protein foods, sources of biotin

and thiamin

• Sodium – table salt and processed foods

• Potassium – fresh fruits and veggies

• Chloride – also in table salt (NaCl)

Food sources of specific minerals

Mineral sources cheat sheethttp://www.lifehack.org/articles/lifestyle/health/minerals-cheat-sheet-infographic.html

• Meat

• Fish

• Poultry

• Dairy

• Less concentrated in plant foods (would need to eat a lot to get the amounts that are in the above foods)

Best food sources of most minerals

https://www.youtube.com/watch?v=nTDPJq8yxYc

From 18:35-27:33

Minerals Reviewed