MINERALS

Definitions to Know

Minerals-Nutrients needed in small amounts to perform various functions in the body.

Macromineral-Minerals required in the diet in amounts of 100 milligrams or more.

Micromineral-Minerals required in amounts less than 100 milligrams.

Osteoporosis-Condition that causes bones to become fragile due to loss of calcium.

Menopause-Time of life when menstruation ends due to a decrease in hormones.

Definitions to Know (continued)

Amenorrhea-Stop having menstrual periods very common to females who have eating disorders.

Osmosis-Helps equalize the concentration of mineral particles on each side of the membrane.

PH-Express the measure of a substances acidity or alkalinity.

Acid-Compounds that have a ph lower than 7 are acidic and are called acids.

Base-compounds that have a ph greater than 7 are alkalis or bases

Definitions to Know (continued)

Hemoglobin-Protein that helps red blood cells carry oxygen from the lungs throughout the body.

Myoglobin-This protein carries oxygen and carbon dioxide in muscle tissue.

Iron-Deficiency Anemia-Decrease of blood cells means the decrease of oxygen carried to body tissues

Cofactor-A substance that acts with enzymes to increase enzyme activity.

Definitions to Know (continued)

Thyroxine-This hormone helps control your body's metabolism

Goiter-When iodine levels are low the thyroid gland works harder to produce this hormone this causes a enlargement in the thyroid gland which is called a goiter.

Cretinism-when a woman has iodine deficiency during pregnancy and the development of the fetus may be impaired.

Fluorosis-when teeth develop a spotty discoloration

How minerals are classified

At least 16 minerals are known to be Important to your diet

Classified into two groups Macro minerals AKA major minerals,

need 100 or more mg a day Micro Minerals AKA trace minerals, need

100 mg or less a day

Examples of micro and macro

Macro Minerals- calcium, phosphorous, magnesium, sulfur, sodium, potassium, chlorine

Micro Minerals- iron, zinc, iodine, fluoride, selenium, copper, chromium, manganese, molybdenum

Effects of both

Help enzymes complete chemical reactions

Become part of body components Aiding normal nerve functions and

muscle contractions Promoting growth Regulating acid base in the body Maintaining body fluid balance

Calcium

Calcium is the most found mineral in the body.

Most of the calcium found in our body is sorted in the bones.

For ages 14-18 1300 milligrams per day is needed and after 19 the recommended amount is 1000 milligrams per day.

A great source of calcium is milk. If you don’t get the recommended

amount of calcium per day your bones will weaken and become easy to breake.

Calcium

Cells get the calcium they need from a supply in the blood and your life depends on normal calcium levels at all times.

As you get older calcium is needed in more greater levels to support the body.

Phosphorus

Works with calcium to form strong bones, helps maintain acid- base balance, part of ATP

RDA for phosphorus for men and women 14-18 is 1,250 mgs

It is found in milk, cheese, meats, legumes, and eggs

There are no phosphorus deficiencies, but too much can hinder calcium

Magnesium

Makes the enzymes active, activates ATP which releases energy, helps heart, lung, nerves function properly

RDA for magnesium is 360 mg Leaf green vegetables, potatoes, and

seafood Magnesium deficiencies are weakness,

heart irregularities, disorientation, and seizures

Sulfur

In every cell in your body mostly concentrated in hair skin and nails

It’s a part of protein also vitamins helps maintain a normal acid base balance it helps your liver change toxins to harmless substances.

There really isn't a RDA for sulfur you get it from high protein foods and good sources of thiamin and biotin

There really is no danger or toxicity with sulfur.

Sodium, Potassium, and Chloride

Grouped together because they work as a team

Sodium is found in the fluid outside the cells, potassium is found within the cells, and chloride is both

Without the drinking of fluids then they cannot function properly which leads to heart failure

Helps regulate the pH in the body RDA – sodium- 500mg, Chloride- 750,

potassium- 2,000

Continued..

Sodium deficiencies are muscle cramps, nausea, vomiting. Death perhaps may occur

Too much sodium can expand the blood to stretch out arteries which leads to a heart attack or stroke

Too little potassium can cause muscle cramps and loss of appetite and confusion

Chloride deficiencies are very rare because it is co dependent on the both.

Iron

You have around 1 teaspoon of iron in your body

Most of the iron found in your body is in your blood a protein containing iron is myoglobin it carries oxygen and carbon dioxide in your muscle tissue

The RDA for ages 14 through 18 is 11 milligrams per day around age 19 you usually stop growing and the RDA turns to 8 mg daily

Continued…

Iron deficiency anemia this is the most common type of anemia found worldwide this is when your blood cells have lost the ability to carry oxygen because the loss of iron

Zinc

Aids in body growth and sexual development Healing of wounds, storage of insulin, helps

with metabolism, resistance of infections RDA- 9 mgs Seafood, red meats, proteins Zinc deficiencies will hinder a child’s growth

and sexual development Too little- loss of appetite, decreased smell

and taste Too much- Nausea, diarrhea, vomiting,

impaired immune system

Iodine

When women don’t have enough iodine there children have a bigger chance of mental retardation

Most of the iodine in your body is concentrated on your thyroid gland the thyroid gland makes thyroxine which plays a big part in your metabolic functions

The RDA for iodine is 150 micrograms per day for most people more than 14 but the united states usually consume more

Iodine Deficiency usually happens when your thyroid gland has trouble producing hormones and the thyroid gland swells up.

Fluoride

Important for strong healthy bones and teeth

AL for fluoride 3-4 mgs a day Seafood, seaweed, tea are only foods

with fluoride in it. But it is also found in water

It isn't harmful

Selenium

Works with antioxidant capacity Antioxidants help with reducing risk for

cancer RDA- 50 mgs Meats, eggs, fish, shellfish Deficiencies are heart disease, too much

can cause hair loss and nerve damage

Mineral Absorption and availability

Most of the minerals your body takes in don’t even get used.

Most of the minerals took in are through the small intestine.

Some minerals can interfere with the absorption of other minerals.

If you have high fiber diet it decreases the amount of minerals absorbed by your body.

Drugs and caffeine also interfere with the absorption of minerals more than most interferes

Conserving minerals in food during cooking

If you cook your foods or wash them they lose some of the minerals that they had so avoid soaking foods.