Nutrition and Wellness
Chapter 9
Minerals vs. Vitamins
Similarities
Differences
Needed in small amounts
Vitamins are organic (compounds,
contain carbon)
Perform various functions in the
body
Minerals are inorganic
Do not provide calories
13 vitamins essential to good health
Divided into subcategories
At least 21 minerals known to be
essential to good health
Types
Macrominerals (major minerals) – 100 or more mg/day
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Calcium
Phosphorus
Magnesium
Sulfur
Potassium
Sodium
Chloride
Calcium
Functions- help to build and strengthen bones
Amount Needed- males and females ages 14-18: 1,300 milligrams/day
Sources- primary source through MyPlate dairy group
Deficiencies- osteoporosis - deficiency of calcium in diet during youth, leads
to bones becoming porous and fragile (women at greater risk)
Excesses- possible problems include kidney stones, constipation, and gas
Phosphorus
Functions- helps form strong bones and teeth, maintains acid-base balance,
part of ATP (adenosine triphosphate) which is the source of immediate
energy found in muscle tissue
Amount Needed- males and female age 14-18: 1,250 milligrams/day
Sources- found in protein rich foods (milk, cheese, meats, legumes and eggs)
Deficiencies- Unknown
Excesses- can hinder the absorption of calcium
Magnesium
Functions- makes enzymes active and lets them work more efficiently,
activates ATP to release energy in the body
Amount Needed- 360 milligrams/day for women 14-18, 410 milligrams/day
for men 14-18
Sources- leafy greens, potatoes, legumes, seafood, nuts, dairy foods and
whole grain products
Deficiencies - develop slowly in people, the result of other health problems
such as starvation/alcoholism. Symptoms include weakness, heart
irregularities and seizures
Excesses- occurs when kidneys are not properly working,
can cause weakness or nausea
Sulfur
Functions- maintain a normal acid-base balance
Amount Needed- no RDA
Sources- get sulfur through protein foods
Deficiencies- Unknown
Excesses- Unknown
Sodium, Potassium & Chloride
* Grouped together because they work as a team to perform similar functions*
Function- help regulate the fluid balance in cells and body compartments
Amount Needed- Sodium – AI for adults: 1,500 milligrams/day, Potassium – AI for
adults: 4,700 milligrams/day, Chloride – AI for adults: 2,300 milligrams/day
Sources- Sodium & Chloride- primary source is salt; Potassium- primary sourcesfresh fruits and vegetables
Deficiencies- Potassium deficiency – can cause heart malfunction. Symptoms:
muscle cramps, loss of appetite, constipation, and confusion. Potassium can be lost
with body fluids (vomiting and diarrhea)
Excesses- Excess sodium – in most healthy people, the kidneys filter excess sodium
and excrete it in urine, but 10-15% of the population is sodium sensitive (kidneys
have trouble getting rid of extra sodium). Too much can provoke hypertension,
which can lead to heart attack or stroke.
Types
Microminerals (trace minerals) – less than 100 mg/day
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Iron – 14-18 males 11 mg, 14-18 females 15 mg
Zinc – 14 and older males 11 mg/day, 14-18 females 9 mg/day
Iodine – 150 mcg/day most people over 14
Fluoride – AI: 14-18 males 3 mg, 14 and older females 3 mg
Selenium – 55 mcg/day all 14 and older
Copper – 890 mcg/day all 14-18
Chromium – AI: 35 mcg 14-18 males, 24 mcg 14-18 females
Manganese – AI: 2.2 mg 14-18 males, 1.6 mg 14-18 females
Molybdenum – 14-18 male and female 43 mcg/day
Iron
Functions- found in hemoglobin, this is a protein that helps red
blood cells carry oxygen from the lungs to cells throughout the
body
Sources- red meat, fish and shellfish, poultry, and organ meats
Deficiencies- Iron deficiency anemia – iron deficiency,
symptoms include pale skin, fatigue, loss of appetite,
and a tendency to feel cold. Common during teen
years, esp. females.
Excesses- Iron overload – inherited disorder that causes
you to absorb too much iron. Can damage the liver and
cause infections and bloody stools.
Zinc
Functions- helps aid in body growth and sexual development,
serves as cofactors for enzymes
Sources- protein rich diet including seafood and red meats
Deficiencies- hinder children's growth and sexual development,
symptoms: loss of appetite, reduced resistance to infections,
decreased sense of taste and smell
Excesses- occurs due to use of supplements. Symptoms include
diarrhea, nausea, vomiting, and impaired immune system
Iodine
Functions- plays a role in metabolic functions
Sources- lobster, shrimp oysters and other types of
seafood
Deficiencies- when iodine levels are low, the thyroid gland
works harder to produce thyroxine. This causes an
enlargement of the thyroid gland called a goiter
Excesses- goiter is also a symptom of excess
Fluoride
Function- important for strong healthy bones and teeth
Sources- tea, seaweed and seafood are the only significant food
sources of fluoride
Excesses- can cause teeth to develop a spotty discoloration
called fluorosis.
Types
Other microminerals (ultratrace) - less than 1 mg/day
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Arsenic
Boron
Nickel
Silicon
Vanadium
Mineral misc.
• Mineral content of plant foods depends on the soil, water, and
fertilizers used to grow them
• Animals eat plants which contain minerals
• In grains, minerals are located in the outer layer of the kernel
• In fruits and vegetables, minerals are located near the skin
• Processing decreases mineral value of foods
Mineral sources cheat sheet
http://www.lifehack.org/articles/lifestyle/health/minerals-cheat-sheetinfographic.html
Best food sources of most minerals
• Meat
• Fish
• Poultry
• Dairy
• Less concentrated in plant foods (would need to eat a lot
to get the amounts that are in the above foods)
Minerals Bingo
Word bank:
Calcium
Iron
Copper
Zinc
Chromium
Iodine
Manganese
Sodium
Fluoride
Molybdenum
Potassium
Selenium
Phosphorus
Magnesium
Sulfur
Chloride