1. Minerals Nutrition & Wellness Group12 3456789101112131415161718 Period 1 1H1H 2 He He 2 3 Li Li 4 Be Be 5B5B 6C6C 7N7N 8O8O 9F9F 10 Ne Ne 3 11 Na Na 12 Mg Mg 13 Al Al 14 Si Si 15 P P 16 S S 17 Cl Cl 18 Ar Ar 4 19 K K 20 Ca Ca 21 Sc Sc 22 Ti Ti 23 V V 24 Cr Cr 25 Mn Mn 26 Fe Fe 27 Co Co 28 Ni Ni 29 Cu Cu 30 Zn Zn 31 Ga Ga 32 Ge Ge 33 As As 34 Se Se 35 Br Br 36 Kr Kr 5 37 Rb Rb 38 Sr Sr 39 Y Y 40 Zr Zr 41 Nb Nb 42 Mo Mo 43 Tc Tc 44 Ru Ru 45 Rh Rh 46 Pd Pd 47 Ag Ag 48 Cd Cd 49 In In 50 Sn Sn 51 Sb Sb 52 Te Te 53 I I 54 Xe Xe 6 55 Cs Cs 56 Ba Ba * 71 Lu Lu 72 Hf Hf 73 Ta Ta 74 W W 75 Re Re 76 Os Os 77 Ir Ir 78 Pt Pt 79 Au Au 80 Hg Hg 81 Tl Tl 82 Pb Pb 83 Bi Bi 84 Po Po 85 At At 86 Rn Rn 7 87 Fr Fr 88 Ra Ra * 103 Lr Lr 104 Rf Rf 105 Db Db 106 Sg Sg 107 Bh Bh 108 Hs Hs 109 Mt Mt 110 Ds Ds 111 Rg Rg 112 Uub Uub 113 Uut Uut 114 Uuq Uuq 115 Uup Uup 116 Uuh Uuh 117 Uus Uus 118 Uuo Uuo *Lanthanoids * 57 La La 58 Ce Ce 59 Pr Pr 60 Nd Nd 61 Pm Pm 62 Sm Sm 63 Eu Eu 64 Gd Gd 65 Tb Tb 66 Dy Dy 67 Ho Ho 68 Er Er 69 Tm Tm 70 Yb Yb **Actinoids* 89 Ac Ac 90 Th Th 91 Pa Pa 92 U U 93 Np Np 94 Pu Pu 95 Am Am 96 Cm Cm 97 Bk Bk 98 Cf Cf 99 Es Es 100 Fm Fm 101 Md Md 102 No No

2. What are they? Nutrients like vitamins Inorganic – no carbon Ingested as you would see them on the periodic table 16 important minerals Macro – major – 100+ mg/ day Micro – minor -- >100 mg/ day Combine to make 4% of your body weight

3. Functions Part of every body component Aid in nerve function & muscle contraction Promote growth Regulating acids/ bases in body Maintaining body fluids

4. Groups Macro Calcium Phosphorus Magnesium Sodium Potassium Micro Iron Zinc Fluoride Selenium

5. Calcium Largest mineral amount in the body Approx 2% of body wt. Functions Bone function/ formation Aids in Muscle contraction Assists with blood clotting Transmits nerve impulses AI 14 -18 - 1300 mg 19 – 50 – 1000 mg 50+ -- 1500 mg Sources Milk, Yogurt, Cheese, Leafy green veggies, beans Look for calcium fortified products Salt & Caffeine will decrease blood calcium Deficiencies Osteoporosis (later in life)

6. Phosphorus Second largest quantity of mineral in body Functions Aids Ca+ to make strong bones Maintains acid/ bases in body Part of ATP – energy RDA 14 – 18 – 1250 mg Sources Milk, Cheese, Meats, Beans, Eggs, Potatoes, Baked products, Chocolate, Carbonated beverages Deficiencies Unknown Excess Hinder the absorption of other minerals Should not be more than 2x Ca intake

7. Magnesium Functions Activates ATP Aids in lung, nerve & heart function RDA Females – 360 mg Males – 410 mg *For many, this is not achieved Sources Leafy green veggies, potatoes, beans, seafood, nuts, dairy, whole grains, hard water Deficiencies Mg is stored by the body These show up slowly due to other health problems Ex: alcohol consumption increases Mg excretion Signs: weakness, heart irregularities, seizures Excess Not a problem unless the kidneys aren’t working 350 mg additional can cause toxicity

8. Sulfur Provides the sour smell when hair is burned Functions Protein in tissues Forms collagen & keratin Maintains acid/ base balances RDA None Sources Protein, thiamin Excess/ Deficiencies None

9. Sodium, Potassium, Chloride Work as a team to perform similar functions *Cell homeostasis *Water balance RDA Na – 500 mg UL – 2400 mg Cl – 700 mg K – 2000 mg Sources Na + Cl = sodium chloride K – fruits, vegetables, milk, fish Deficiencies Na – rare, more often a loss of body fluid will cause a Na drop K – causes heart problems, muscle cramps Excess Na – Kidney damage, hypertension

10. Iron Functions Helps RBC’s carry O2 RDA M 14 – 18 = 11 mg 19+ = 8 mg F 14 – 18 = 15 mg 19 – 50 = 18 mg 50+ = 8 mg Sources Red meat, duck, goose, cast iron pans Deficiencies – anemia Excess – iron overload Functions Aids in growth & sexual development Helps resist infections Metabolizes protein & alcohol RDA F = (8)/ 9 mg M = 11 mg Sources seafood, red meats, whole grains, beans, nuts Deficiencies – delayed growth Excess – reduces the bodies ability to absorb iron Zinc

11. Fluoride Functions Aids in healthy teeth AI F = 3 mg M = 4 mg Sources Tea, seaweed, seafood, water Deficiencies – None Excess – spotty discoloration on teeth Functions Antioxidant with Vit. E RDA 50 ųg Sources Meats, eggs, grains, veggies Deficiencies Heart disease Excess Nausea, hair loss, nerve damage Selenium