1. What Are Minerals?
Inorganic elements essential to the nutrition of humans
Fourteen minerals are essential to body function
Play several key roles in overall health and well being
Help chemical reactions take place in cells
Help muscles contract
Keep the heart beating
Two groups
Major minerals
Trace minerals

2. The Minerals in Your Body

3. Minerals Inorganic elements essential to Human Nutrition.
14 out of 92 are Essential to Body Function.
Very Important Roles in overall health and well-being
Assist in Chemical Reactions in Cells
Crucial to the Immune System Function
Fluid Balance
Nutrient Transport into Cells
Help Skeletal Muscle Contract
Maintain Heart Beat!

4. Two Groups: Major and Trace Minerals
Major Minerals (macrominerals)
Need more than 100 mg/day.
Min of 5 grams in the body.
These Include:
Calcium
Phosphorus
Potassium
Sulfur
Sodium
Chloride
The major minerals are the 6 dietary minerals your body needs in the largest amounts.

5. Magnesium
Iron
Zinc
Copper
Iodide
Selenium
Chromium
Manganese
Molybdenum
Other Mineral Factoids
Inorganic ions and compounds.
Not destroyed by heat, acid, O2, or
UV light.
Remain intact during digestion.
Do not change function.

6. Bioavailability - Degree the nutrient from food is absorbed and utilized in the body
– nutritional status and competing minerals in GI tract
can affect absorption.
Other Nutrients can Improve Bioavailability.
Vitamin C enhances iron absorption.
Vitamin D enhances calcium absorption.
Animal Protein enhances zinc absorption.
Binders can Reduce Bioavailability.
Oxalates, Phytates, and Polyphenols

7. Bioavailability of Minerals Factors Increasing Bioavailability
Factors Decreasing Bioavailability
Deficiency in a mineral increase its absorption
Oxalates bind some minerals in intestines
Cooking can make more minerals available (legumes)
Phytates found in grains, legumes and nuts
Vitamin C increases Fe2+ absorption from GI tract
Polyphenols, like tannins in tea and coffee
Vitamin D increases Ca2+, P and Mg2+ absorption
Supplementation of single minerals

8. 1. Oxalates
Found in many vegetables, fruits, grains, legumes, spices, herbs, and almost all nuts and seeds.
If too much oxalate absorbed can associate with excess calcium to form sharp calcium-oxalate crystals – wedging into tissue in the body causing damage and inflammation.
Excess oxalate can deplete Glutathione, essential for metabolizing toxic chemicals that enter the body.
Some examples of disease states from Oxalates:
Kidney Stones; Gallstones; Thyroid Disease; Vulvodynia; Cystic Fibrosis.

9. Antioxidant, master detoxifier and stimulator of the immune system
Glutathione
= 3 Amino Acids:
Cysteine, Glycine and Glutamate
Antioxidant, master detoxifier and stimulator of the immune system

10. How to get enough Glutathione:
1. Eat Sulfur-rich Foods
2. Eat Bioactive Whey Protein
3. Exercise - it Boosts Glutathione Levels
4. N-acetyl-Cysteine
5. Alpha Lipoic Acid
6. Methylation Donors Folate (B9), Pyridoxine (B6) and Cobalamin (B12)
7. Selenium.
8. Antioxidants family vitamins C and E
9. Milk thistle (silymarin)

11. Sprout, Soak and Ferment out the Phytates
Phytates (Phytic Acid) is a P store of plants.
Considered an anti-nutrient for humans - interferes with absorption of nutrients.
(we do not have phytase!)
Chelators of:
magnesium, calcium, zinc and iron in your gut.
Found in Grains, Legumes, Nuts and Seeds:
Wheat has 720mg/100g phytic acid. Soybeans 1,433mg/100g; Cashews 1,866mg/100g and Almonds 1,280mg/100g.
Sprout, Soak and Ferment out the Phytates

13. 3. Polyphenols (e.g. tannins)
Are benzoid ‘phenyl’ rings and hydroxyl (OH).
Some are antinutrients, as they interfere
with absorption iron and other metal ions.
Also bind to digestive enzymes and proteins.
They are important to plants!
Regulate plant growth hormones (auxin);
Give coloration and provide UV sun-screen protection.
Deter herbivores from eating plants.
Prevent microbial infestation of plants (phytoalexins).
Signal molecules in ripening.

14. Mineral Balance is highly Controlled
GI tract regulates absorption based on needs
Minerals functioning in intestines (cells/fluids) are either excreted in feces or reabsorbed via large intestine.
Kidneys -Excrete Excess and Reabsorb Minerals

15. Minerals Maintain Fluid Balance
Extracellular Minerals: Na+ and Cl-
Intracellular Minerals: K+ and Ca2+, Mg2+, S

16. Minerals act as Cofactors - substance that binds to an enzyme to help catalyze a reaction. They serve as cofactors in:
Antioxidant Systems
Energy Production
Muscle Contraction
Nerve Transmission

17. Minerals contribute to Bones and Teeth.
They make up Calcium Hydroxyapatite a crystalline structure giving rigidity.
Contains major minerals: Calcium, phosphorus (and O2)

18. Minerals can be toxic in high amounts => illness and even death.
Toxicity NOT from excess dietary intake, but from:
Excess of supplements and
Conditions interfering with body's adaptive abilities

19. Calcium (Ca2+) Some of the Top Foods for Calcium!
Most abundant mineral in body!
Divalent Cation (has a + 2!)
99% of body's Ca2+ located in bones and teeth.
Some of the Top Foods for Calcium!
#1: Cheese (Mozzarella) - 961mg (95% DV)
#2: Milk & Yogurt - 125mg (13% and 49% DV)
#3: Dark Leafy Greens (Watercress, Kale) - 120mg (12% DV)
#4: Cabbage (Bok Choy) - 105mg (11% DV)
#5: Okra (Cooked) - 77mg (8% DV)
#6: Broccoli - 47mg (5% DV)
#7: Green Beans - 37mg (4% DV)
#8: Almonds - 264mg (26% DV)
#9: Sardines (in Oil with Bones) - 383mg (38% DV)
#10: Pink Salmon - (8%)

20. Bioavailability: Vitamin D and lactose  absorption.
Low Protein intake  absorption.
Phytates and Oxalates  Ca2+ bioavailability.

21. Absorption
Low blood Ca2+ increases Ca2+ absorption.
The more Ca2+ consumed at one time, less absorbed.

22. Hormones Regulate Calcium Homeostasis (Balance)
Low Blood Calcium
High Blood Calcium
Calcitriol (Vit. D3)
Parathyroid
Hormone
and
Calcitonin

23. Functions of Calcium Ca2+ helps build strong bones and teeth.
Hard Outer Bone Surface
Trabecular Bone:
Inside of bone; more sensitive to changes in dietary calcium

24. Calcium Functions: Many Important Roles: Muscle Contraction
Nerve Transmission – release of Neurotransmitter!
Regulating Hormones and Enzymes
Blood Vessel Dilation/Constriction: Blood Pressure
Blood Clotting

25. Reduce the risk of kidney stones – Ca2+ binds to oxalates in foods.
Calcium May:
Prevent Colon Cancer – by protecting lining of tract from caustic and abrasive substances.
Reduce the risk of kidney stones – Ca2+ binds to oxalates in foods.
Reduce the risk of obesity – by normalizing interactions between hormones.
Inadequate Ca2+ shifts hormonal response of PTH and calcitriol which may stimulate fat production and storage.

26. Daily Needs for Ca2+ Ca2+ Toxicity
AI for Adults: 1,000 to 1,100 mg/day
UL: 2,500 mg/day
Americans fall short, consuming < 800 mg/day.
Ca2+ Toxicity
Hypercalcemia: Too much Ca2+ in blood
Symptoms:
Constipation
Bone pain
Muscle weakness
Mental confusion
Impairs absorption of Fe, Zn, Mg and P.

27. Hypocalcemia: Blood Ca2+ levels below normal
Ca2+ Deficiency
Hypocalcemia: Blood Ca2+ levels below normal
Bones less dense, weakened and brittle.
risk of Osteoporosis and Bone Fractures
Do not take a calcium supplement at the same time of day as an iron supplement!

28. Minerals are in
Balance with
each other
in the Body

29. Phosphorus (PO43-) 2nd most abundant Mineral in Body
Most (85%) in Bone Tissue
the rest in muscle, cell membrane, ECF
Absorbed in the Small Intestine
Vitamin D enhances bioavailability.
Phytate, aluminum, magnesium and calcium  absorption.

30. Parathyroid Hormone (PTH)
This hormones regulates P homeostasis.
Stimulates resorption of P from bone
Stimulates P excretion from kidney
Excretion – most P lost in Urine, some in Feces

31. Phosphorus Needs in the Body!
Formation of Bones and Teeth
Along with Ca2+ makes Calcium Hydroxyapatite
Integral part of cell membrane Phospholipids
Required for ATP and Creatine Phosphate
Acts as a Buffer in acid-base balance
“Phosphate Backbone” is part of DNA and RNA in every cell!

32. Food Sources of Phosphorus
RDA Adult: 700 mg/day
UL: 4,000 mg/day
Americans consume 1,000 mg/day.
Food Sources of Phosphorus
Foods from animal sources
Plant seeds – 50% of P is bioavailable due to phytates.
Soft drinks and colas contain phosphoric acid.

33. P Toxicity P Deficiency is rare.
Hyperphosphatemia - Only with kidney disease
High intake of P with low Ca2+ intake can decrease bone mass.
Can lead to Ca2+ deposits in soft tissue
P Deficiency is rare.
Hypophosphatemia
Muscle weakness, bone pain, rickets, confusion, and death in extreme cases!

34. Potassium (K+) Major Cation in intracellular fluid (ICF)
Absorbed in Small Intestine and Colon
Kidneys regulate balance excreting excess.
Muscle Contraction and Nerve Impulse.
Rhythmic Heart Beats.
Regulate Blood Pressure
Acts as a Buffer in Blood.
Preserves Ca2+ and PO43- in bones.
Minor amounts are lost in sweat.

35. Daily Needs Adults: 4,700mg/day. May  Hypertension.
May  bone losses and risk of kidney stones.
Most Americans fall short.
F ~2,200 and M~3,300mg/day.
Nutrient Rating for K
Food Source
 DV
Beet Greens
 37%
Lima Beans
 27%
Swiss Chard
Sweet Potato
Potatoes
 26%
Spinach
 24%
Avocado
 21%
Pinto Beans
Bananas
 10%

36. K Toxicity Hyperkalemia: Too much K+ in blood! This can lead to:
Cannot occur from food intake – but with supplementation or salt substitutes!
This can lead to:
Irregular heart beat
Heart damage
Death
If kidneys impaired or taking medications for heart disease or diuretics  risk and need to be cautious.

37. K+ Deficiency Hypokalemia: Too little K+ in blood. Can lead to:
risk of hypertension, kidney stones, and loss of bone mass.
Caused by prolonged vomiting or diarrhea
Can lead to:
Muscle Weakness and Cramps
Glucose intolerance
Irregular Heart Beat and Paralysis

38. Sulfate (SO42–) An Oxidized form of Sulfur (S)
Sulfate is a part of other compounds in Body:
Proteins
Thiamin
Biotin
Absorption
Is absorbed throughout the GI tract
About 80% SO42- consumed is Absorbed.
Kidneys excrete excess.

39. Metabolic Functions of Sulfate
Part of Amino Acids Methionine and Cysteine
Involved in the tertiary and quaternary structure of proteins

40. Food Sources of Sulfate
Sulfur - Can be used as a Preservative
Sulfites prevents spoilage and discoloration in foods
e.g. Sulfites are found in wine - those sensitive may get:
Headaches, sneezing, swelling of the throat, hives
Food Sources of Sulfate
Meat, poultry, fish, and eggs
Legumes
Dairy foods
Fruits and vegetables
Beverages: Beer, wine
No RDA, no UL! - No Toxicity or Deficiency symptoms

41. Sodium (Na) Major Mineral => Na+ Electrolyte
Cation usually combined with chloride (NaCl)
Primarily in Blood and extracellular fluid (ECF)
Regulates Blood Volume
Na also Located:
Within Hydroxyapatite crystals in bone;
In Nervous Tissue;
In Muscular Tissue.
Table salt – accounts for 90% of our Na - part of our problem? Can use Sea Salt!

42. Absorption, Transport, and Excretion of Na
95-100% absorbed in Small Intestine!
About 5% Excreted in Feces.
Blood levels Maintained by Kidneys.
Na Regulates Fluid Volumes:
High [Na+] signals need to Conserve Water.
Hypertonic (‘salty’) blood triggers Thirst mechanism in Hypothalamus – signals drinking!
Also triggers Renin release, then Angiotensinogen activation and also ADH release to urine excretion!
ADH = antidiuretic hormone
Na loss through perspiration!

43. Sodium Balance Maintained by Kidneys
Aldosterone causes kidney to retain sodium!

44. Na plays a role in nerve impulse transmission and participates in muscle contraction
Helps transport some nutrients
Preserves and enhances food flavor!

45. Food Sources of Sodium Some Facts and Figures about Na use:
About 70% of Na is from processed foods.
Canned, processed meats, frozen or pre-packaged meals
Only 12% comes from natural food sources
About 5% added during cooking.
About 6% added at the table.

46. Sodium deficiency is rare.
Hypernatremia (excess Na in blood) – when fluids not replenished as water is lost (e.g. vomiting or diarrhea)
* Or, from ingesting too much Na+
Sodium deficiency is rare.
Hyponatremia - from consuming too much water in a short time, e.g. endurance athletes.
Symptoms: Headache, muscle weakness, fatigue, seizures, as we have seen, can cause death.
* Also occurs with Diuretic use.

47. Chloride (Cl–) A Major Electrolyte
An Anion bound to Na (NaCl in foods)
Primarily in blood (88%), the other 12% is:
in intracellular fluid (ICF)
part of HCl (hydrochloric acid) in stomach
After ingestion, dissociates in the stomach.
Absorbed in Small Intestine - Excreted in Urine
Not to be confused with chlorine, a powerful disinfectant, poisonous if inhaled or ingested.

48. Metabolic Functions of Chloride
Maintains Fluid Balance.
Assists in the removal of CO2 from blood.
Maintains normal pH range of blood.
Part hydrochloric acid (HCl).

49. Chloride Daily Needs and Food Sources
Daily needs: AI Adults 50 is 2,300 mg/day.
In general, Americans currently consume 3,400 mg/day to >7,000 mg/day.
Food Sources:
Table salt
Processed foods
Seaweed, tomatoes, olives, lettuce, celery, and rye
Salt substitutes

50. Daily Needs of Cl Deficiency - Rare
UL = 3,600 mg. Toxicity is very rare.
*Can occur with severe dehydration (hyperchloremia)
Deficiency - Rare
From prolonged diarrhea or vomiting.
Diuretics can increase urinary losses.
Symptoms: shallow breathing, muscle weakness, muscle spasms, and twitching

51. Magnesium (Mg2+) ~60% in bones, 25% in muscles, the rest in cells.
Bioavailability is about 50%.
Absorption
A high-fiber, whole-grain, high phytates, lowers absorption.
Intestinal absorption and kidney excretion
adjusts based on diet and need.

52. Daily Needs for Mg Adults: 300 to 400 mg/day
Americans fall short of consuming adequate Mg.

53. Diarrhea, cramps, nausea
Mg2+ Toxicity - Consuming excess supplements can cause intestinal problems.
Diarrhea, cramps, nausea
Mg2+ Deficiency Rare.
Some medications cause deficiency.
Poorly controlled diabetes and alcohol abuse.
Symptoms:
Muscle weakness, seizures, fatigue, depression, and irregular heart beats.

54. Exercise improves bone mass.
Weight-bearing exercise maintains and  bone.
High-impact exercise  growth and mineral content during adolescence.
Only the bones that are exercised benefit
High-intensity exercise  bone mass and muscle strength more than less intense exercise.

55. Body Weight impacts Bone Mass
Overweight promotes greater BMD in the hip and spine compared to healthy weight individuals.
Bone is lost during weight loss; adequate calcium intake accompanied by slow weight loss will lessen bone loss.
Excessive Alcohol intake is associated with osteoporosis.