Major Minerals

Objectives• After reading Chapter 7 and class

discussion, you will be able to:– Define major minerals

• Inorganic elements • Micronutrients • Macrominerals • Stability, Indestructible• Calcium, Phosphorous, Potassium,

Sodium, Sulfur, Magnesium,

Objectives• Define bioavailability (p.226)• Identify recommendations, upper limits

for – Calcium, Potassium, Sodium

• Describe the functions of– Calcium, Potassium, Sodium

• Identify content of foods for– Calcium, Potassium, Sodium

• Identify sodium content of salt• Describe how to reduce sodium intake

The Minerals• Major minerals

– Calcium– Chloride– Magnesium– Phosphorus– Potassium– Sodium– Sulfur

• Trace Minerals– Chromium– Copper– Fluoride– Iodine– Iron– Manganese– Molybdenum– Selenium– Zinc

The Minerals - An Overview

Major Minerals • Inorganic elements

– Stable; especially in preparation

• The body’s handling of minerals– Some are like water soluble vitamins

• Potassium-easily absorbed and excreted

– Some are like fat soluble vitamins• Calcium-need carriers to be absorbed &

excreted; excess stored; toxicity

Major Minerals• Concert effect/interaction • Functions varied; primarily

– fluid balance and body structure

• Variable bioavailability– Binders

•Phytates-legumes, grains•Oxalates-spinach, rhubarb

Sodium• Hypertension

– Salt sensitivity•Fm Hx, Age, DM•Ethnicity; Obesity

• Osteoporosis– NaCl in Ca out

• Foods

Sodium: In Summary• Adequate Intake:

– 1500 mg/day (19-50 yr old) [5.5%]– 1300 mg/day (51-70 yr old)– 1200 mg/day (>70 yr old)– 500 mg/day minimum requirement

• Upper Limit: 2300 mg/day [18.8%] • Chief functions in the body

– Maintains normal fluid and electrolyte balance

– Assists in nerve impulse transmission and muscle contraction

Sodium: In Summary• Deficiency symptoms

– Muscle cramps, mental apathy, loss of appetite

• Toxicity symptoms– Edema, acute hypertension

• Significant source– Table salt, soy sauce(1t NaCl=2 gNa)– Moderate amounts in meats, milks,

breads, and vegetables– Large amounts in processed foods

Ubiquitous Sodium

•Sodium Everywhere!!

•Sodium in the soil.

•All foods grown in soil has sodium.

•All foods which eat products from the soil contain sodium

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• Use little or no salt in cooking• Use little or no salt at the table• 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

• READ Labels!

Decreasing Sodium

CAUTION•Foods prepared in brine

•Pickles, olives, sauerkraut

•Smoked, 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

• Snack foods• Potato chips, pretzels, salted nuts, crackers

• Condiments• Bouillon, MSG, soy, teriyaki, horseradish,

catsup, mustard, Worcestershire, barbeque

• Cheeses: esp. processed• Canned/instant soup

CAUTION

READ the Label

• Where’s the sodium in this breakfast?– ½ c. orange juice– 1 c. bran flakes– ½ c. skim milk– 1 scrambled egg– 1 slice bacon

Appedix A

p. 532, #334

p. 540, #479

p. 520, #121

p. 522, #149

p. 558, #759

Where does the sodium we consume come from?

NaturalAddedProcessed Foods

Potassium: In Summary• Adequate Intake (AI) for adults:

4700 mg/day; No UL• Chief functions in the body

– Maintains normal fluid and electrolyte balance

– Facilitates many reactions– Supports cell integrity– Assists in nerve impulse

transmission and muscle contractions

Potassium: In Summary• Deficiency symptoms

– Muscular weakness, arrhythmias– Increased blood pressure– Glucose intolerance– Confusion

• Toxicity symptoms– Muscular weakness– Vomiting– If given into a vein, can stop the heart

Potassium: In Summary

• Significant sources– All whole foods,

fresh foods– Meats, milks,

fruits, vegetables, grains, legumes

Calcium

Calcium: In Summary

• Chief functions in the body– Mineralization of bones and teeth– Involved in muscle contraction

and relaxation, nerve functioning, blood clotting

– Blood pressure, immune defenses

Calcium: In Summary

• 1997 adequate intake (AI)– Adolescents: 1300 mg/day– Adults 19-50 yrs: 1000 mg/day– Adults 51 & older: 1200 mg/day– Elderly women: 1500 mg/day

• Upper level for adults: 2500 mg/day

Calcium: Controversy• Women’s Health Initiative

– Links calcium supplementation to• Vascular calcification, kidney stones• risk of cardiovascular events

– http://www.nhlb.nih.gov/whi/cad.htm

• IOM: upper level for women >50: 2000 mg/day

• British Medical Journal-61,000– Fractures only in those with intake

below 750mg/day– Warensjo, et al, BMJ, 2011:342:d1473

CAUTION

Calcium: In Summary• Deficiency symptoms

– Stunted growth in children– Bone loss (osteoporosis) in

adults

Calcium: In Summary

• Toxicity symptoms– Constipation– Increased risk of urinary stone

formation and kidney dysfunction

– Interference with absorption of other minerals

Sources of Calcium

Milk and milk products; Small fish with bones; Tofu (bean curds); Greens (broccoli, chard); Legumes

Copyright 2005 Wadsworth Group, a division of Thomson LearningCopyright 2005 Wadsworth Group, a division of Thomson Learning

Calcium

• Bioavailability– The degree

to which a nutrient is absorbed and available to be used by the body.

CAUTION

Osteoporosis And Calcium

• Bone development and disintegration– Bone density

Healthy vs. osteoporotic trabecular bone

Osteoporosis And Calcium

• Age and bone calcium

• Maximizing bone mass

Osteoporosis And Calcium

Fig H12-3, p.431

Osteoporosis And Calcium

• Physical activity and body weight

• Smoking and alcohol

Osteoporosis And Calcium

• Dietary calcium is the key to prevention

• Other nutrients in supporting role – Vitamin D– Magnesium– Sodium– Phosphorus

Osteoporosis And Calcium

Osteoporosis And Calcium

Osteoporosis And Calcium

• A perspective on supplements– Antacids– Bone meal– Oyster shell– Dolomite (limestone)

Calcium Supplements• Administration: several times/day• Dose at 500mg (or less)• Supplements

– Calcium carbonates=40%– Calcium citrate=21%– Calcium lactate=13%– Calcium gluconate=9%

Calcium Dissolvability• Drop calcium tablet into 6 oz glass

of vinegar• Stir occasionally• Calcium tablet should dissolve in

30 minutes

Objectives• After reading Chapter 7 and class

discussion, you will be able to:– Define major minerals

• Inorganic elements • Micronutrients • Macrominerals • Stability, Indestructible• Calcium, Phosphorous, Potassium,

Sodium, Sulfur, Magnesium,

Objectives• Define bioavailability • Identify recommendations, upper limits

for – Calcium, Potassium, Sodium

• Describe the functions of– Calcium, Potassium, Sodium

• Identify content of foods for– Calcium, Potassium, Sodium

• Identify sodium content of salt• Describe how to reduce sodium intake