Essential Nutrients- Minerals

Essential Nutrients: Minerals Target: I will be able to identify key information about minerals Minerals: Inorganic substances essential to the functioning of the human body and are obtained from foods Your body uses minerals for many different jobs, including building bones, making hormones and regulating your heartbeat. Easily excreted and with a few exceptions, usually not toxic Pg. 65

Major Minerals- the ones the body needs in larger amounts = sodium, calcium, phosphorus, magnesium, potassium, sulfur, and chloride. Trace Minerals- the ones your body needs in smaller amounts = Selenium, Fluoride, Iodine, Chromium, Manganese, Iron, Zinc, and Copper If you have a deficiency (lack) or toxicity (excess) of these serious problems can arise

 

Major Minerals Calcium Strong bones and teeth Heart and muscle contraction Blood clotting Foods-dairy, dark green leafy vegetables, tofu, legumes

Phosphorus Combines with calcium for strong bones and teeth Helps maintain acid balance in the blood Foods-dairy products, meats, whole grains, liver, broccoli

Magnesium Metabolizes Carbohydrates Bone growth Muscle contractions Foods-whole grain, dark leafy vegetables, legumes, nuts, milk

Sodium Water balance in the body Aids transmission of nerve impulses Foods-table salt, processed foods, soy sauce

Chloride (Chlorine) Same as sodium Part of gastric juice Found in saliva to breakdown starches Foods-table salt, processed foods, meats, fish, and poultry

Potassium Controls acid and liquid balances Thought to activate enzymes in the use of amino acids Foods-legumes, potatoes, bananas, oranges, meats, milk

Sulfur A component of insulin Builds hair, nails, and skin Foods-dried fruits, dairy, eggs, beans, barley, and nuts

Trace Minerals Iron Major part of hemoglobin (carries oxygen)- Helps RBC transport oxygen Helps body resist infections Deficiency Disease = Anemia Foods-meat, poultry, seafood, beans, green leafy vegetables, fortified cereals, dried fruits

Iodine Major part of thyroid hormone (thyroxin)- Helps produce it! Regulates rate at which the body uses energy Helps in water balance (homeostasis) Foods-iodized table salt, seafood

Zinc Component of insulin Growth and repair of body cells- Helps bodies heal wounds Foods-shellfish, meat, milk, eggs, whole grain foods

Selenium Works with vitamin E to prevent cell damage Breaks down harmful substances Possible protection against cirrhosis of the liver Foods-Seafood, milk, eggs, meat, poultry, kidney, and liver

Copper Needed to help make Red Blood Cells Ingredient in several enzymes Foods-bean, brazil nuts, whole meal flour, seafood, kidney, and liver

Fluoride Normal tooth and bone development and maintenance Foods-fish with edible bones, fluoridated water, fluoride tablets

Manganese Assists the body in utilizing carbs proteins, and fats Helps synthesize (make) cholesterol Important for growth of cartilage and bone Foods-whole grains, nuts, green leafy vegetables, legumes, liver, and kidney Summary:

Researching Minerals Choose one of the Mineral we learned and do a little research. Draw a picture to help you remember it, and then answer the following questions: 1. What is the role/function of this nutrient in humans? (What does it do/help do?) 2. How much (milligrams) of this mineral is recommended in a typical diet? 3. Which 3 food sources are highest in this mineral? 4. What does a lack (deficiency) and excess (toxicity) of this mineral do to the body? Pg. 64