Minerals: Regulators of
Body Functions
Chapter 9
Minerals vs. Vitamins
Similarities
Differences
Vitamins are organic (compounds,
contain carbon)
Perform various functions in the
body
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
Sulfer
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 __________ 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 __________ and teeth, maintains acidbase balance, part of ________ (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
________________
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, and result of other health
problems such as starvation/alcoholism. Symptoms include weakness,
heart irregularities and seizures
• Excesses - occurs when _______________ are not properly working,
can cause weakness or nausea
Sulfur
• Functions- maintain a normal _________-_________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 preform _________________ 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 sources- fresh 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 (________________ 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 ________________ from the lungs to cells
throughout the body
• Sources- red meat, fish and shellfish, poultry, and organ meats
• Deficiencies- Iron deficiency _______________ – 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 ____________________ functions
• Sources- lobster, shrimp oysters and other types of
______________________
• Deficiencies- when iodine levels are low, the thyroid gland
works harder to produce thyroxine. This causes an
enlargement of the thyroid gland called a ______________.
• 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
_______________ sources of fluoride
• Excesses- can cause teeth to develop a spotty discoloration
called ___________________.
Types
Other microminerals (_____________________) - less than 1 mg/day
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Arsenic
Boron
Nickel
Silicon
Vanadium
Mineral misc.
• Mineral content of plant foods depends on the ____________, water, and
fertilizers used to grow them
• Animals eat plants which contain minerals
• In grains, minerals are located in the ______________ layer of the kernel
• In fruits and vegetables, minerals are located near the skin
• Processing __________________ mineral value of foods
Best food sources of most minerals
• Meat
• Fish
• Poultry
• Dairy
• Less concentrated in _____________ foods (would need to
eat a lot to get the amounts that are in the above foods)
http://www.lifehack.org/articles/lifestyle/health/minerals-cheat-sheet-infographic.html-Mineral sources cheat sheet