Minerals

Objectives After reading Chapter 7 and class discussion, you will be able to: Identify recommendations for Calcium, Potassium, Sodium, Iron Describe the functions of Calcium, Potassium, Sodium, Iron

Objectives Identify foods sources for Calcium, Potassium, Sodium, Iron Identify sodium content of salt Describe how to reduce sodium intake Discuss risk factors and disease development for osteoporosis and iron deficiency anemia

16 Minerals Major Calcium Chloride Magnesium Phosphorus Potassium Sodium Sulfur Trace Arsenic Boron Chromium Cobalt Copper Fluoride Iodine Iron Manganese Molybdenum Nickel Selenium Silicon Zinc

General Mineral Body Functions Provide structure Fluid balance Nerve cell transmission Muscle contraction Vitamin, enzyme, hormone activity

Sodium Function Electrolyte- extracellular fluid, fluid balance Assists in nerve impulse transmission and muscle contraction Dietary Guidelines 2010: 1500 mg or less 51 yo and older Any age: African-American, hypertension, diabetes, chronic kidney disease 2300 mg or less Under 51 yo

Where does dietary sodium come from? 75% salt from manufacturers 15% from salt added in cooking or at the table 10% comes from natural content

Sodium

Decreasing Sodium Intake Use fresh, whole, unprocessed foods 1 teaspoon salt = 2300 mg sodium Use little or no salt in cooking Use little or no salt at the table All types of salt have sodium Use other sodium-free spices: Basil, bay leaves, curry, cumin, garlic, ginger, mint, oregano, pepper, paprika, rosemary, thyme; lemon, vinegar, wine Use low-salt or salt-free commercial products

Decreasing Sodium Snack foods Potato chips, pretzels, salted nuts, crackers Processed Cheese Canned/instant soup Frozen Entrees, Breaded Meats Condiments Bouillon, soy sauce, teriyaki, Worcestershire, barbeque CAUTION

Decreasing Sodium CAUTION Foods prepared in brine Pickles, olives, sauerkraut Smoked and/or processed meats Bologna, corned/chipped beef, bacon, ham, lunch meat, frankfurters, sausage, salt pork Smoked/processed fish Anchovies, caviar, salted/dried cod, herring, sardines, smoked salmon

Decreasing Sodium Read the label! Rinse or boil Use little “chunkier” salts to give salt flavor blast

Food Frequency Sodium Intake

Potassium Intra-cellular fluids Works opposite of sodium Adequate Intake mg Vegetables, fruits, dairy, legumes Promotes healthy blood pressure

Calcium

Functions Bone; cell, healthy blood pressure Weight loss DRI yo mg/day yo mg/day Over mg/day Older adults, mg/day

Osteoporosis Calcium deficiency “brittle bones” Hip, spine, wrist Peak bone formation- first 3 decades Weight bearing exercise, calcium, vitamin D, K, magnesium intake Risk- alcohol, smoking

Osteoporosis And Calcium Age and bone calcium Maximizing bone mass

Osteoporosis And Calcium

Calcium Food Sources 3 servings milk/dairy, dairy alternative a day Milk, yogurt, soy (300 mg/cup) Fish/seafood with bones Tofu Calcium fortified juice, cheese, cereals

Copyright 2005 Wadsworth Group, a division of Thomson Learning

Iron Hemoglobin (blood) and myoglobin (muscle) component Oxygen transport Food Sources Heme iron Animal meats Non-heme iron Plant foods Fortified vegetarian alternatives, cereals and breads Vitamin C increases absorption

Iron Deficiency Anemia Low hemoglobin Most common Breastfed infants, kids growth spurts Pre-menopausal or pregnant women, female athletes Chronic bleeding conditions Poor diet Symptoms Poor growth Tired Cold Poor performance

Iron RDA’s Infants > 6 months: 11 mg/day Teens: mg/day Adult males, post menopause: 8 mg/day Women yo: 18 mg/day Pregnancy: 27 mg/day

Minerals Magnesium Function Regulates blood pressure, muscle relaxation, stool softener Food Sources Whole grains, dairy, green vegetables, chocolate Flouride Function hardness to teeth, limits bacterial growth Food Sources Flouridated water, toothpaste