1. Regulators of Body Functions
MINERALS:
Regulators of Body Functions

2. After studying this topic, you will be able to:
List the major roles of minerals in the diet
Identify functions and sources of specific macrominerals and microminerals
Describe symptoms of various mineral deficiencies and excesses
Write guidelines for maximizing mineral absorption and availability in the body

3. Minerals
The minerals in nutrition are the same minerals as those listed on the periodic table of elements. There are 16 minerals that nutritionists know to be important in our diet.

4. Vitamins vs. Minerals
Like vitamins, MINERALS ARE nutrients needed in small amounts to perform various functions in the body.
Also, like vitamins, minerals provide no calories.
But, unlike vitamins…….
Minerals are inorganic elements – they are not compounds and do not contain carbon
Minerals become part of your body

5. MINERALS IN YOUR BODY!
All the minerals in your body combined make up only about four percent of your total body weight!

6. MACROMINERALS Also called major minerals
These are minerals required in amounts of 100 or more milligrams per day.
CALCIUM PHOSPHORUS SULFUR
SODIUM MAGNESIUM
POTASSIUM CHLORINE

7. MICROMINERALS Also known as trace minerals
These are minerals required in amounts less than 100 milligrams per day
Although they are needed in small quantities they are just as important as the major minerals!
IRON ZINC IODINE COPPER
FLUORIDE SELENIUM CHROMIUM
MANGANESE MOLYBDENUM

8. MINERALS IN YOUR FOOD
The mineral content of plant foods depends on three things:
The Soil
The Water
The Fertilizers used
grow them
It is difficult to determine
exactly how much of a mineral
a given plant will provide.

9. MINERALS IN YOUR FOOD
Processing tends to decrease the mineral value of many foods. You are likely to find more minerals in whole foods than in processed foods. Fresh fruits and vegetables, whole grains, meat, poultry, and dairy products are rich sources of minerals. Fats, sugars, and refined flour are low in essential minerals.

10. MINERALS IN YOUR FOOD
Most minerals in grains are located in the outer layers of the grain kernel. Most minerals in fruits & vegetables are located near the skin. For maximum mineral value, choose whole grains and avoid peeling fruits or vegetables.

11. Mineral Absorption & Availability
You take in minerals when you consume food and beverages.
Minerals are absorbed into the bloodstream mostly through the small intestine.
Most adults absorb only about half the minerals in their diets.
What factors increase or decrease your ability to absorb minerals?

12. Dietary Factors That Interfere With Absorption
Excesses of some minerals can interfere with the absorption of others.
For instance, excess zinc can hinder the absorption of iron & copper.
High-fiber diets can decrease absorption of some minerals, including iron, zinc, and magnesium.
Drugs & caffeine can affect the availability of minerals.

13. Dietary Factors Which Enhance Mineral Absorption
The presence of certain vitamins can promote the absorption of some minerals.
EX: the presence of vitamin D improves calcium and phosphorus absorption; foods high in vitamin C increase iron absorption
Your body’s ability to absorb many minerals increases with your need for those minerals.
This is a lifesaving defense in times of starvation or illness; also helps the body meet increased demands such as during a growth spurt

14. CONSERVING MINERALS IN FOOD DURING COOKING
Minerals are not as fragile as vitamins; they are not affected by heat or enzyme activity.
However, minerals can be lost when foods are washed or cooked in a liquid.

15. TO PRESERVE MINERAL CONTENT IN FOODS
Avoid soaking foods when cleaning them
Cook foods in the smallest amount of water possible
Use the cooking liquid for sauces, soups, gravies
Roasting or steaming when possible preserves more minerals!

16. K, S, P, Mo, Mn, Mg, Na, Cl, I, Fe, Se, Cu, Cr, Fl, Zn, Ca
Choose a wide variety of plant and animal foods!
Limit your use of highly processed foods!
Eat the recommended daily amounts of each food group!
Following this basic nutrition advice should provide you with most of your daily mineral needs!