Minerals Chapter 7

What are minerals? Inorganic molecules Essential for human survival No caloric value Not degraded by cooking or digestion

Mineral Classification Major Minerals Needed in amounts >100 mg Common examples: –Sodium –Potassium –Calcium Trace Minerals Needed in amounts <100 mg Common examples: –Iron –Zinc –Chromium

Major Mineral: Calcium Most abundant mineral Functions: –Blood clotting –Muscle contraction –Nerve transmission –Bone formation –Teeth formation –Disease prevention –Weight management AI: –1,000 mg/day –UL = 2,500 mg/day Source: USDA

Major Mineral: Calcium (continued) Recommendations are not being met Diets can negatively affect absorption Oxalates Fiber Phosphorus Sodium Animal Protein Source: USDA

Major Mineral: Calcium (continued Supplementation –Restrictive diets –Not more than >500 mg –Taken with food –Do not take with other supplements –Watch the type of calcium

Major Mineral: Phosphorus Functions: –Bone and tooth formation –Cell membrane formation –Enzyme activity+ –Part of ATP and CP Source: USDA

Major Mineral: Phosphorus (continued) Intake usually well above RDA Concern for excessive intakes Decrease calcium Increased risk for osteoporosis Source: USDA

Major Mineral: Magnesium Functions: –Bone formation –Blood clotting –Regulation of blood pressure –Enzyme activity Source: USDA

Major Mineral: Sodium Functions: –Major electrolyte –Nerve impulse transmission –Muscle contraction –Regulation of blood pressure RDA: –1,500 mg/day (needs only 500 mg) –UL 2,300 mg/day Photo © Photodisc

Major Mineral: Sodium (continued) Athletes need sodium (endurance) Na + aids in the absorption of glucose May need supplements for activities longer than 4 hours ¼ of Adults have HBP >50% over 60 have HBP 1tsp of Salt = 2,300 mg

Major Mineral: Chloride Functions: –Major electrolyte –Nerve impulse transmission –Aids digestion (HCl) (harmful bacteria) –Fluid balance –NaCl AI: –2,300 mg/day –UL = 3,500 mg/day Photo © Photodisc

Major Mineral: Potassium Functions: –Major electrolyte –Nerve impulse transmission –Muscle contraction –Blood pressure regulation –Fluid balance RDA: –4,700 mg/day Photo © Digital Stock

Major Mineral: Potassium (continued) Large gap in RDA and the typical American diet Taking large doses in the form of supplements can lead to heart attack (>18,000 mg) Photo © Digital Stock

Major Mineral: Sulfur Functions: –Part of hundreds of sulfur containing compounds in the body. No RDA, EAR, or AI has been established.

Trace Mineral: Iron Functions: –Oxygen transport and utilization –Component part of hemoglobin and myoglobin –Immune function –Brain development RDA: –18 mg/day (females aged 19 to 50) –8 mg/day (all others) Most Common Nutritional Deficiency

Why are athletes at increased risk for iron deficiencies? Low dietary intake (Supplements are suggested) –Vegetarians beware –Female athletes –Distance runners Increased demand for hemoglobin and myoglobin due to training and sport Types of foods Type of sport Loss through sweat Mechanical hemolysis

Trace Mineral: Iron Signs of deficiency: –Deficiencies common –Anemia –Fatigue –Cold intolerance –Decreased performance Symptoms of toxicity: –Nausea, diarrhea –Rapid heart beat –Dizziness If left untreated will cause rapid death UL = 45 mg/day Common in children Source: USDA

Trace Mineral: Iron Several types of anemia (table 7-2) –Iron –B6 –B12 –Folate

Trace Mineral: Zinc Functions: –Cofactor in over 200 enzymatic systems Wound healing Growth and maintenance Protein synthesis CNS, GI, and reproductive systems

Trace Mineral: Chromium Functions: –Enhances function of insulin –Decreases cellular insulin resistance

Trace Mineral: Chromium (continued) Those following a very strict diet for extended periods of time should be monitored for adequate chromium intakes Supplements at high levels over a period of time could interfere with the iron and zinc absorption Many weight loss seekers were (are) disappointed

Trace Mineral: Fluoride Functions: –Bone and tooth mineralization –Prevents dental caries –Ligament/tendon strength AI: –3 to 4 mg/day

Trace Mineral: Fluoride Water -.7 – 2 mg/liter Not all communities have fluorinated water Caution with bottle water

Trace Mineral: Copper Functions: –Iron metabolism –Antioxidant cofactor –Enzyme cofactor in tissue growth and energy metabolism Source: USDA

Trace Mineral: Copper (continued) Zinc and iron can interfere with the absorption Menkes Syndrome – deficiency Wilson’s Disease - toxicity

Trace Mineral: Manganese Functions: –Enzyme cofactor Metabolism Antioxidant Tissue growth Source: USDA

Trace Mineral: Manganese (continued) One of the few minerals or vitamins that seem to absorbed better with supplements Excessive iron, phosphorus and calcium may inhibit the absorption

Trace Mineral: Iodine Functions: –Assists in synthesis of thyroid hormones RDA: –150 µg/day Source: USDA

Trace Mineral: Iodine (continued) First trace mineral to be fortified (salt)

Trace Mineral: Molybdenum Functions: –Antioxidant cofactor –Enzyme cofactor in metabolism of amino acids containing sulfur

Trace Mineral: Molybdenum (continued) Toxicities and deficiencies are very rare

Trace Mineral: Selenium Functions: –Component of many proteins in body –Enzyme cofactor Immune function Thyroid function Antioxidant RDA: –55 µg/day

Trace Mineral: Selenium (continued) Essential nutrient (1979) Keshan Disease Along with Vitamin E as an antioxidant Source: USDA

Other Trace Minerals