Download - Minerals Presented by Janice Hermann, PhD, RD/LD OCES Adult and Older Adult Nutrition Specialist
Minerals
Presented by Janice Hermann, PhD, RD/LD
OCES Adult and Older Adult Nutrition Specialist
MineralsMinerals 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 StorageMinerals are stored in the body.
Since minerals are stored in the body it is possible to get a toxicity.
FunctionsMinerals have two general body functions;
building and regulating.Building
Minerals are essential for building bones, teeth and soft tissues.
FunctionsRegulating
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 MineralsFoods 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.
MineralsThere 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.
MineralsMajor minerals
SodiumChloridePotassiumCalcium Phosphorous Magnesium Sufate
Trace mineralsIronZincIodineSeleniumCopperManganeseFluorideChromiumMolybdenum
MineralsDistinction between major and trace minerals
All minerals are vitalMajor Minerals
Present, and needed, in larger amounts in the body Need at least 100 mg per dayMore than 5 grams in the body
Trace mineralsPresent, and needed, in relatively small amounts in
the bodyNeed less than 100 mg per dayLess than 5 grams in the body
Getting The Variety of MineralsNormally, 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.
CalciumRecommended Dietary Allowance
Men (19-70 yr): 1,000 mg/dayMen (71+ yr): 1,200 mg/dayWomen (19-50 yr): 1,000 mg/dayWomen (51+ yr): 1,200 mg/day
Upper LevelAdults (19-50 yr): 2,500 mg/dayAdults (51+ yr): 2,000 mg/day
CalciumFunctions
Mineralization of bones and teethMuscle contraction and relaxationNerve functioningBlood clottingBlood pressure
CalciumFood Sources
Milk and dairy products Dark green-leafy vegetables (bok choy, broccoli,
chard, kale) Fish with edible bones Calcium set tofu, legumes
CalciumDeficiency Symptoms
Children: Stunted growth Adults: Osteoporosis
Toxicity Symptoms ConstipationIncreased risk of kidney stones and poor kidney
functionInterfere with absorption of other minerals
including iron, magnesium, and zinc
PhosphorousRecommended Dietary Allowance
Adults: 700 mg/dayUpper Level
Adults: 4,000 mg/day (19-70 yr)
PhosphorousFunctions
Mineralization of bones and teethPart of every cellPart of DNA and RNA (genetic material)Part of phospholipidsFunctions in energy metabolism Maintaining acid-base balance.
PhosphorousFood Sources
All animal tissues (meat, poultry, fish, milk, eggs)Deficiency Symptoms
Muscle weaknessBone pain
Toxicity SymptomsCalcification of non-skeletal tissues , particularly
kidneys
MagnesiumRecommended Dietary Allowance
Men (19-30 yr): 400 mg/dayWomen (19-30 yr): 310 mg/day
Upper LevelAdults: 350 mg nonfood magnesium/day
MagnesiumFunctions
Bone mineralizationBuilding proteinEnzyme action (part of more than 300 enzymes) Normal muscle contractionNerve impulse transmissionMaintenance of teethFunctioning of immune system
MagnesiumFood Sources
Nuts, legumesWhole grains and whole grain productsDark-green vegetablesSeafoodChocolate, cocoa
MagnesiumDeficiency Symptoms
WeaknessConfusionConvulsions and bizarre muscle movements (if
extreme)HallucinationsGrowth failure in children
Toxicity Symptoms Diarrhea, dehydration (from nonfood sources).
ChlorideAdequate Intake
2,300 mg/day (19-50 yr)2,000 mg/day (51-70 yr)1,800 mg/day (> 70 yr)
Upper LimitAdults: 3,600 mg/day
ChlorideFunctions
Maintains normal fluid balanceMaintains normal electrolyte balancePart of hydrochloric acid in the stomach necessary
for protein digestion
ChlorideFood Sources
Table salt (sodium chloride)Soy sauce and other condimentsLarge amounts in processed foodsModerate amounts in meats, milks, eggs
ChlorideDeficiency Symptoms
Does not occur under normal circumstances Toxicity Symptoms
Vomiting
PotassiumAdequate Intake
Adults: 4,700 mg/dayFunctions
Maintains normal fluid and electrolyte balanceFacilitates many reactionsSupports cell integrityAssists in nerve impulse transmission Helps with muscle contraction Role with blood pressure
PotassiumFood Sources
All whole foods: meats, milk, fruits, vegetables, grains and legumes
PotassiumDeficiency Symptoms
Irregular heartbeatMuscle weaknessGlucose intolerance
Toxicity Symptoms Muscle weaknessVomitingIf given in a vein can stop the heart
SodiumAdequate Intake
1,500 mg/day (19-50 yr)1,300 mg/day (51-70 yr)1,200 mg/day (>70 yr)
Upper LevelAdults 2,300 mg/day
SodiumFunctions
Maintains normal fluid balance and thus blood pressure
Maintains normal electrolyte balanceAssists in nerve impulse transmissionAssists with muscle contractions
SodiumFood Sources
Table salt (sodium chloride)Soy sauce and other condimentsLarge amounts in processed foodsModerate amounts in meats, milks, breads, and
vegetables
SodiumDeficiency Symptoms
Muscle crampsMental apathyLoss of appetite loss
Toxicity Symptoms Fluid retention and swelling (edema), high blood
pressure (hypertension).
ChromiumAdequate Intake
Men: 35 µg/dayWomen: 25 µg/day
Functions Enhances insulin action and may improve
glucose tolerance.Food Sources
Meats (especially liver), whole grains and brewer’s yeast
ChromiumDeficiency
Diabetes like conditionToxicity
None reported
CopperRecommended Dietary Allowance
Adults: 900 µg/dayUpper Level
Adults: 10,000 µg/day (10 mg/day)
CopperFunctions
Necessary for the absorption and use of iron in the formation of hemoglobin
Component of several enzymesHelps release energy from food Helps form collagen
CopperFood Sources
SeafoodNuts, seeds, legumesWhole grains
Deficiency Symptoms Anemia, bone abnormalities
Toxicity Symptoms Liver damage
FluorideAdequate Intake
Men: 4 mg/dayWomen: 3 mg/day
Upper Level10 mg/day
FluorideFunctions
Maintains health of bones and teethHelps make teeth resistant to decay
Food Sources Fluoridated waterTeaSeafood
FluorideDeficiency Symptoms
Weakened tooth enamel, susceptibility to tooth decay
Toxicity Fluorosis (pitting and discoloration of teeth)
IodineRecommended Dietary Allowance
Adults: 150 µg/dayUpper Level
1,100 µg/day
IodineFunctions
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
IodineDeficiency Disease
Simple goiter, cretinismDeficiency Symptoms
Underactive thyroid glandGoiterCretinism: mental and physical retardation in
infantsToxicity Symptoms
Decreased thyroid activity, goiter.
IronRecommended Dietary Allowance
Men: 8 mg/dayWomen: 18 mg/day (19-50 yr)Women: 8 mg/day (51+)
Upper LevelAdults: 45 mg/day
IronFunctions
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
IronFood 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, shellfishIron 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.
IronDeficiency Symptoms
Anemia, weakness, fatigue, headachesImpaired work performance and cognitive
functionImpaired immunityPale skin, nail-beds, mucous membranes and
palm creasesConcave nailsInability to regulate body temperature (reduced
resistance to cold temperatures)Pica
IronToxicity Symptoms
Gastrointestinal distressHemochromatosis (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/dayWomen: 1.8 mg/day
Upper LevelAdults: 11 mg/day
ManganeseFunctions
Cofactor for many enzymes.Bone formation.
Food Sources NutsWhole grainsLeafy vegetablesTea
ManganeseDeficiency Symptoms
RareToxicity Symptoms
Nervous system disorders
MolybdenumRecommended Dietary Allowance
Adults: 45 µg/dayUpper Level
Adults: 2 mg/dayFunctions
Cofactor for several enzymes
MolybdenumFood Sources
LegumesCerealsNuts
Deficiency Unknown.
Toxicity None reported
SeleniumRecommended Dietary Allowance
Adults: 55 µg/dayUpper Level
Adults: 400 µg/day
SeleniumFunctions
Functions as an antioxidantRegulates thyroid hormone.
Food Sources Seafood, meat, whole grains, fruits, vegetables
(depending on soil content)
SeleniumDeficiency Symptoms
Predisposition to heart disease characterized by cardiac tissue becoming fibrous (Keshan disease).
Toxicity Symptoms Loss and brittleness of hair and nailsSkin rashFatigue, irritabilityNervous system disordersGarlic breath odor
ZincRecommended Dietary Allowance
Men: 11 mg/dayWomen: 8 mg/day
Upper LevelAdults: 40 mg/day
ZincFunctions
Part of many enzymesAssociated with the hormone insulinInvolved in making genetic material and thus cell
reproductionInvolved in making proteins and thus affects
tissue growth and repairImmune reactionsTransport of vitamin ATaste perceptionWound healingMaking spermNormal fetal development
ZincFood Sources
Protein contain foods: red meats, shellfish, whole grains
Some fortified cerealsDeficiency Symptoms
Growth retardation, delayed sexual maturationImpaired immune functionDecreased protein synthesis including collage Decreased wound healingHair lossEye and skin lesionsLoss of appetite
ZincToxicity Symptoms
Loss of appetiteImpaired immunityLow HDLCopper and iron deficiencies
SulfurFunctions
As part of proteins, stabilizes their shape by forming disulfide bridges
Part of the vitamins biotin and thiaminPart of the hormone insulin
Food SourcesAll protein contain foods (meats, fish, poultry,
eggs, milk, legumes, nuts)
SulfurDeficiency Symptoms
None known; protein deficiency would occur first
Toxicity SymptomsToxicity would occur only if sulfur-containing
amino acids were eaten in excessIn animals this depresses growth
Other MineralsEssentiality
Research is ongoing to determine if other minerals are essential including nickel, silicon, cobalt, boron, time and vanadium.