Minerals Chapter 7 What are minerals? • • • • Inorganic molecules Essential for human survival No caloric value Not degraded by cooking or digestion Mineral Classification Major Minerals • Needed in amounts >100 mg • Common examples: – Sodium – Potassium – Calcium Trace Minerals • Needed in amounts <100 mg • Common examples: – Iron – Zinc – Chromium Major Mineral: Calcium • Most abundant mineral • Functions: – Blood clotting – Muscle contraction – Nerve transmission – Bone formation – Teeth formation – Disease prevention – Weight management • AI: – 1,000 mg/day – UL = 2,500 mg/day Source: USDA Major Mineral: Calcium (continued) • Recommendations are not being met • Diets can negatively affect absorption • • • • • Oxalates Fiber Phosphorus Sodium Animal Protein Source: USDA Major Mineral: Calcium (continued • Supplementation – – – – – Restrictive diets Not more than >500 mg Taken with food Do not take with other supplements Watch the type of calcium Major Mineral: Phosphorus • Functions: – Bone and tooth formation – Cell membrane formation – Enzyme activity+ – Part of ATP and CP Source: USDA Major Mineral: Phosphorus (continued) • Intake usually well above RDA • Concern for excessive intakes • Decrease calcium • Increased risk for osteoporosis Source: USDA Major Mineral: Magnesium • Functions: – Bone formation – Blood clotting – Regulation of blood pressure – Enzyme activity Source: USDA Major Mineral: Sodium • Functions: – Major electrolyte – Nerve impulse transmission – Muscle contraction – Regulation of blood pressure • RDA: – 1,500 mg/day (needs only 500 mg) – UL 2,300 mg/day Photo © Photodisc Major Mineral: Sodium (continued) • Athletes need sodium • ¼ of Adults have HBP + (endurance) Na aids in the • >50% over 60 have HBP absorption of glucose • May need supplements for • 1tsp of Salt = 2,300 mg activities longer than 4 hours Major Mineral: Chloride • Functions: – Major electrolyte – Nerve impulse transmission – Aids digestion (HCl) (harmful bacteria) – Fluid balance – NaCl • AI: – 2,300 mg/day – UL = 3,500 mg/day Photo © Photodisc Major Mineral: Potassium • Functions: – Major electrolyte – Nerve impulse transmission – Muscle contraction – Blood pressure regulation – Fluid balance • RDA: – 4,700 mg/day Photo © Digital Stock Major Mineral: Potassium (continued) • Large gap in RDA and the typical American diet • Taking large doses in the form of supplements can lead to heart attack (>18,000 mg) Photo © Digital Stock Major Mineral: Sulfur • Functions: – Part of hundreds of sulfur containing compounds in the body. • No RDA, EAR, or AI has been established. Trace Mineral: Iron Most Common Nutritional Deficiency • Functions: – – – – Oxygen transport and utilization Component part of hemoglobin and myoglobin Immune function Brain development • RDA: – 18 mg/day (females aged 19 to 50) – 8 mg/day (all others) Why are athletes at increased risk for iron deficiencies? • Low dietary intake (Supplements are suggested) – Vegetarians beware – Female athletes – Distance runners • Increased demand for hemoglobin and myoglobin due to training and sport • Types of foods • Type of sport • Loss through sweat Trace Mineral: Iron • Signs of deficiency: – Deficiencies common – Anemia – Fatigue – Cold intolerance – Decreased performance • Symptoms of toxicity: – Nausea, diarrhea – Rapid heart beat – Dizziness If left untreated will cause rapid death • UL = 45 mg/day • Common in children Source: USDA Trace Mineral: Iron • Several types of anemia (table 7-2) – – – – Iron B6 B12 Folate Trace Mineral: Zinc • Functions: – Cofactor in over 200 enzymatic systems • Wound healing • Growth and maintenance • Protein synthesis • CNS, GI, and reproductive systems Trace Mineral: Chromium • Functions: – Enhances function of insulin – Decreases cellular insulin resistance Trace Mineral: Chromium (continued) • Those following a very strict diet for extended periods of time should be monitored for adequate chromium intakes • Supplements at high levels over a period of time could interfere with the iron and zinc absorption • Many weight loss seekers were (are) disappointed Trace Mineral: Fluoride • Functions: – Bone and tooth mineralization – Prevents dental caries – Ligament/tendon strength • AI: – 3 to 4 mg/day Trace Mineral: Fluoride • Water - .7 – 2 mg/liter • Not all communities have fluorinated water • Caution with bottle water Trace Mineral: Copper • Functions: – Iron metabolism – Antioxidant cofactor – Enzyme cofactor in tissue growth and energy metabolism Source: USDA Trace Mineral: Copper (continued) • Zinc and iron can interfere with the absorption • Menkes Syndrome – deficiency • Wilson’s Disease - toxicity Trace Mineral: Manganese • Functions: – Enzyme cofactor • Metabolism • Antioxidant • Tissue growth Source: USDA Trace Mineral: Manganese (continued) • One of the few minerals or vitamins that seem to absorbed better with supplements • Excessive iron, phosphorus and calcium may inhibit the absorption Trace Mineral: Iodine • Functions: – Assists in synthesis of thyroid hormones • RDA: – 150 µg/day Source: USDA Trace Mineral: Iodine (continued) • First trace mineral to be fortified (salt) Trace Mineral: Molybdenum • Functions: – Antioxidant cofactor – Enzyme cofactor in metabolism of amino acids containing sulfur Trace Mineral: Molybdenum (continued) • Toxicities and deficiencies are very rare Trace Mineral: Selenium • Functions: – Component of many proteins in body – Enzyme cofactor • Immune function • Thyroid function • Antioxidant • RDA: – 55 µg/day Trace Mineral: Selenium (continued) • Essential nutrient (1979) • Keshan Disease • Along with Vitamin E as an antioxidant Source: USDA Other Trace Minerals