Minerals Presented by Janice Hermann, PhD, RD/LD OCES Adult and Older Adult Nutrition Specialist

Minerals Minerals are important and essential to life. Minerals are inorganic chemical compounds. This means that minerals occur in the simplest form, as an atom of a single element.

Mineral Storage Minerals are stored in the body. Since minerals are stored in the body it is possible to get a toxicity.

Functions Minerals have two general body functions; building and regulating. Building Minerals are essential for building bones, teeth and soft tissues.

Functions Regulating Minerals in body fluids regulate body systems. Numerous metabolic process in the body require minerals. Most enzymes need helper molecules. Minerals function as cofactors that help enzymes to function. Minerals are either part of the enzyme itself or they activate the enzyme.

Destroying Minerals Foods do not need to be handled with special care to prevent destruction of minerals. However; minerals can be bound by other substances that make it hard for the body to absorb them, and the can be lost in food processing.

Minerals There are 16 minerals known to be essential. Other minerals are still being studied to determine whether or not they have an essential role in the body. Some minerals are not essential but exist in the food supply and in the body in small amounts. The body only needs minerals in small amounts; however, it needs them on a regular basis.

Minerals Major minerals Sodium Chloride Potassium Calcium Phosphorous Magnesium Sufate Trace minerals Iron Zinc Iodine Selenium Copper Manganese Fluoride Chromium Molybdenum

Minerals Distinction between major and trace minerals All minerals are vital Major Minerals Present, and needed, in larger amounts in the body Need at least 100 mg per day More than 5 grams in the body Trace minerals Present, and needed, in relatively small amounts in the body Need less than 100 mg per day Less than 5 grams in the body

Getting The Variety of Minerals Normally, a well balanced diet based on the USDA Daily Food Plan and a variety of foods will provide enough minerals. No singe food can supply all the nutrients in the right amount. A variety of foods is needed to have a healthy diet.

Calcium Recommended Dietary Allowance Men (19-70 yr): 1,000 mg/day Men (71+ yr): 1,200 mg/day Women (19-50 yr): 1,000 mg/day Women (51+ yr): 1,200 mg/day Upper Level Adults (19-50 yr): 2,500 mg/day Adults (51+ yr): 2,000 mg/day

Calcium Functions Mineralization of bones and teeth Muscle contraction and relaxation Nerve functioning Blood clotting Blood pressure

Calcium Food Sources Milk and dairy products Dark green-leafy vegetables (bok choy, broccoli, chard, kale) Fish with edible bones Calcium set tofu, legumes

Calcium Deficiency Symptoms Children: Stunted growth Adults: Osteoporosis Toxicity Symptoms Constipation Increased risk of kidney stones and poor kidney function Interfere with absorption of other minerals including iron, magnesium, and zinc

Phosphorous Recommended Dietary Allowance Adults: 700 mg/day Upper Level Adults: 4,000 mg/day (19-70 yr)

Phosphorous Functions Mineralization of bones and teeth Part of every cell Part of DNA and RNA (genetic material) Part of phospholipids Functions in energy metabolism Maintaining acid-base balance.

Phosphorous Food Sources All animal tissues (meat, poultry, fish, milk, eggs) Deficiency Symptoms Muscle weakness Bone pain Toxicity Symptoms Calcification of non-skeletal tissues, particularly kidneys

Magnesium Recommended Dietary Allowance Men (19-30 yr): 400 mg/day Women (19-30 yr): 310 mg/day Upper Level Adults: 350 mg nonfood magnesium/day

Magnesium Functions Bone mineralization Building protein Enzyme action (part of more than 300 enzymes) Normal muscle contraction Nerve impulse transmission Maintenance of teeth Functioning of immune system

Magnesium Food Sources Nuts, legumes Whole grains and whole grain products Dark-green vegetables Seafood Chocolate, cocoa

Magnesium Deficiency Symptoms Weakness Confusion Convulsions and bizarre muscle movements (if extreme) Hallucinations Growth failure in children Toxicity Symptoms Diarrhea, dehydration (from nonfood sources).

Chloride Adequate Intake 2,300 mg/day (19-50 yr) 2,000 mg/day (51-70 yr) 1,800 mg/day (> 70 yr) Upper Limit Adults: 3,600 mg/day

Chloride Functions Maintains normal fluid balance Maintains normal electrolyte balance Part of hydrochloric acid in the stomach necessary for protein digestion

Chloride Food Sources Table salt (sodium chloride) Soy sauce and other condiments Large amounts in processed foods Moderate amounts in meats, milks, eggs

Chloride Deficiency Symptoms Does not occur under normal circumstances Toxicity Symptoms Vomiting

Potassium Adequate Intake Adults: 4,700 mg/day Functions Maintains normal fluid and electrolyte balance Facilitates many reactions Supports cell integrity Assists in nerve impulse transmission Helps with muscle contraction Role with blood pressure

Potassium Food Sources All whole foods: meats, milk, fruits, vegetables, grains and legumes

Potassium Deficiency Symptoms Irregular heartbeat Muscle weakness Glucose intolerance Toxicity Symptoms Muscle weakness Vomiting If given in a vein can stop the heart

Sodium Adequate Intake 1,500 mg/day (19-50 yr) 1,300 mg/day (51-70 yr) 1,200 mg/day (>70 yr) Upper Level Adults 2,300 mg/day

Sodium Functions Maintains normal fluid balance and thus blood pressure Maintains normal electrolyte balance Assists in nerve impulse transmission Assists with muscle contractions

Sodium Food Sources Table salt (sodium chloride) Soy sauce and other condiments Large amounts in processed foods Moderate amounts in meats, milks, breads, and vegetables

Sodium Deficiency Symptoms Muscle cramps Mental apathy Loss of appetite loss Toxicity Symptoms Fluid retention and swelling (edema), high blood pressure (hypertension).

Chromium Adequate Intake Men: 35 µg/day Women: 25 µg/day Functions Enhances insulin action and may improve glucose tolerance. Food Sources Meats (especially liver), whole grains and brewer’s yeast

Chromium Deficiency Diabetes like condition Toxicity None reported

Copper Recommended Dietary Allowance Adults: 900 µg/day Upper Level Adults: 10,000 µg/day (10 mg/day)

Copper Functions Necessary for the absorption and use of iron in the formation of hemoglobin Component of several enzymes Helps release energy from food Helps form collagen

Copper Food Sources Seafood Nuts, seeds, legumes Whole grains Deficiency Symptoms Anemia, bone abnormalities Toxicity Symptoms Liver damage

Fluoride Adequate Intake Men: 4 mg/day Women: 3 mg/day Upper Level 10 mg/day

Fluoride Functions Maintains health of bones and teeth Helps make teeth resistant to decay Food Sources Fluoridated water Tea Seafood

Fluoride Deficiency Symptoms Weakened tooth enamel, susceptibility to tooth decay Toxicity Fluorosis (pitting and discoloration of teeth)

Iodine Recommended Dietary Allowance Adults: 150 µg/day Upper Level 1,100 µg/day

Iodine Functions A component of two thyroid hormones which help regulate growth, development and the metabolic rate Food Sources Iodized table salt, seafood, bread, dairy products, plants grown in iodine-rich soil and animals fed those plants

Iodine Deficiency Disease Simple goiter, cretinism Deficiency Symptoms Underactive thyroid gland Goiter Cretinism: mental and physical retardation in infants Toxicity Symptoms Decreased thyroid activity, goiter.

Iron Recommended Dietary Allowance Men: 8 mg/day Women: 18 mg/day (19-50 yr) Women: 8 mg/day (51+) Upper Level Adults: 45 mg/day

Iron Functions Part of the protein hemoglobin, which carries oxygen in the blood Part of the protein myoglobin in muscles, which makes oxygen available for muscle contraction Necessary for the utilization of energy as part of the cells’ metabolic machinery

Iron Food Sources Iron from animal foods is called heme iron. Heme iron is better absorbed. Animal foods include liver, red meats, poultry, pork, fish, egg yolk, shellfish Iron from plant foods is called non-heme iron. Non- heme iron is not absorbed as easily as heme iron. Plant foods include legumes, peanuts, nuts, enriched and whole grain breads and cereals, dried fruits, green leafy vegetables Combining non-heme iron with heme iron or having a food rich in vitamin C at the same meal helps absorb non-heme iron.

Iron Deficiency Symptoms Anemia, weakness, fatigue, headaches Impaired work performance and cognitive function Impaired immunity Pale skin, nail-beds, mucous membranes and palm creases Concave nails Inability to regulate body temperature (reduced resistance to cold temperatures) Pica

Iron Toxicity Symptoms Gastrointestinal distress Hemochromatosis (iron overload): infections, fatigue, joint pain, skin pigmentation, organ damage. Iron overload can cause death by accidental poisoning in children. Children should not take adult level iron supplements.

Manganese Adequate Intake Men: 2.3 mg/day Women: 1.8 mg/day Upper Level Adults: 11 mg/day

Manganese Functions Cofactor for many enzymes. Bone formation. Food Sources Nuts Whole grains Leafy vegetables Tea

Manganese Deficiency Symptoms Rare Toxicity Symptoms Nervous system disorders

Molybdenum Recommended Dietary Allowance Adults: 45 µg/day Upper Level Adults: 2 mg/day Functions Cofactor for several enzymes

Molybdenum Food Sources Legumes Cereals Nuts Deficiency Unknown. Toxicity None reported

Selenium Recommended Dietary Allowance Adults: 55 µg/day Upper Level Adults: 400 µg/day

Selenium Functions Functions as an antioxidant Regulates thyroid hormone. Food Sources Seafood, meat, whole grains, fruits, vegetables (depending on soil content)

Selenium Deficiency Symptoms Predisposition to heart disease characterized by cardiac tissue becoming fibrous (Keshan disease). Toxicity Symptoms Loss and brittleness of hair and nails Skin rash Fatigue, irritability Nervous system disorders Garlic breath odor

Zinc Recommended Dietary Allowance Men: 11 mg/day Women: 8 mg/day Upper Level Adults: 40 mg/day

Zinc Functions Part of many enzymes Associated with the hormone insulin Involved in making genetic material and thus cell reproduction Involved in making proteins and thus affects tissue growth and repair Immune reactions Transport of vitamin A Taste perception Wound healing Making sperm Normal fetal development

Zinc Food Sources Protein contain foods: red meats, shellfish, whole grains Some fortified cereals Deficiency Symptoms Growth retardation, delayed sexual maturation Impaired immune function Decreased protein synthesis including collage Decreased wound healing Hair loss Eye and skin lesions Loss of appetite

Zinc Toxicity Symptoms Loss of appetite Impaired immunity Low HDL Copper and iron deficiencies

Sulfur Functions As part of proteins, stabilizes their shape by forming disulfide bridges Part of the vitamins biotin and thiamin Part of the hormone insulin Food Sources All protein contain foods (meats, fish, poultry, eggs, milk, legumes, nuts)

Sulfur Deficiency Symptoms None known; protein deficiency would occur first Toxicity Symptoms Toxicity would occur only if sulfur-containing amino acids were eaten in excess In animals this depresses growth

Other Minerals Essentiality Research is ongoing to determine if other minerals are essential including nickel, silicon, cobalt, boron, time and vanadium.