Minerals

 Found in nearly all foods  Do not provide energy  Nutrients needed in small amounts to perform various functions in the body.  Cannot be produced by our bodies  Must be ingested or eaten

MINERAL VALUES OF FOOD Depend on:  Soil  Water  Fertilizers Varies, so hard to determine Meats provide the most concentrated mineral food sources

Minerals Help complete chemical reactions, aid in nerve function and muscle contraction, promote growth, body fluid balance  60 different minerals, make up 4% of our body Two Categories Macrominerals and Microminerals (Trace)

Macrominerals Major minerals Calcium Phosphorus Magnesium Sulfur Sodium Potassium Chlorine/Chloride Large amounts

Microminerals Trace minerals Iron Zinc Iodine Fluoride Selenium Copper Chromium Manganese Molybdenum Small Amounts

Calcium  Bones  Dairy products & dark green veggies Osteoporosis: bones become porous and fragile due to a loss of calcium People who fail to eat a calcium-rich diet at a young age, are at risks of problems due to bone loss in old age. Supplements for those who cannot consume dairy products

Calcium Deficiency

Sodium Fluid regulation Salt, bacon, processed foods High Blood Pressure

Most of the salt people consume is added at the table. False. About 75 percent of dietary sodium comes from processed food; salt added at the table accounts for only about 6 percent.

Do you know the average amount of sodium consumed by most Americans over age two? Over 3,000 mg. Many of our prepared foods contain excessive amounts of sodium (salt), which can make it difficult to notice our sodium intake. Read labels and choose fresh foods when possible, and resist adding table salt for flavoring. Instead, try seasoning with herbs and spices.

When reading food labels to count sodium content, baking soda should be counted towards the total. True. When buying prepared foods, always read the nutrition labels for the sodium content. For example, foods with less than 140 mg or 5 percent of the Daily Value (DV) per serving are low in sodium. Watch for the words “soda” (referring to sodium bicarbonate, or baking soda) and “sodium” and the symbol “Na.” These products contain sodium compounds that count toward your daily sodium intake. For instance, 1 teaspoon of baking soda contains 1,000 mg of sodium.

Kosher salt and sea salt are low-sodium alternatives to table salt. False. Chemically, kosher salt and sea salt are the same as table salt – 40 percent sodium – and count the same toward total sodium consumption. Table salt is a combination of the two minerals sodium (Na) and chloride (Cl)

Which contains more sodium: 1 cup of canned tomato juice or 1 ounce of potato chips? Tomato juice. Tomato juice sodium content ranges from mg for 8 oz., depending on the brand. One bag of potato chips has mg.

Sodium 2,300 milligrams a day 1 teaspoon salt = 2,300 mg sodium Body only needs: 200mg a day!

Iodine Affects thyroid Prevents goiter

Goiter

Iron Main purpose is to carry oxygen in the hemoglobin of red blood cells throughout your body so cells can produce energy. Iron also helps remove carbon dioxide.

Iron Iron in food exists as two types, heme and non- heme.  Animal foods such as meat, fish and poultry provide heme, which is used most effectively by your body.  Non-heme is found in plant foods such as spinach and beans and isn't as well absorbed.  Vitamin C aids in the absorption of iron in plant foods

Iron Deficiency Anemia A condition in which the body's iron stores are so low that not enough normal red blood cells can be made to carry oxygen efficiently. Iron deficiency is the most common nutritional deficiency and the leading cause of anemia in the United States.

Iron Deficiency Anemia Symptoms include:  Fatigue  Pale skin and fingernails  Weakness  Dizziness  Headache  Glossitis (inflamed tongue)

Iron Needs 15 milligrams of iron daily for girls ages 14 to milligrams daily for boys ages 14 to 18. Iron amounts in foods 3-ounce hamburger: 2.5 milligrams ½ cup of cooked, baked or refried beans: 2 to 3 milligrams 1 slice of enriched bread: 1 milligram. 1 cup of iron-fortified breakfast cereal: 4 milligrams, more or less

Other Minerals Potassium Fluid regulation Heart health Foods high in potassium: Oranges, Bananas, Melon, and Milk Magnesium Enzymes and ATP (to release energy) Alcoholics at risk for deficiency (alcohol increase magnesium excretion)

Other Minerals Zinc Affects Taste Body growth Sexual development Chromium Works with insulin in glucose metabolism

Minerals that affect our Bones and Teeth Calcium Phosphorus Magnesium Fluoride- prevents cavities