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A 2 year old child, Sonya, craves MUD PIES and CAT LITTER even though her parents provide her with a varied and healthy diet. Her parents can’t solve this mystery. CAN YOU??
Minerals
•Found in nearly all foods•Do NOT supply energy•Regulate body chemistry and body functions. •Can not be produced by our body. Must be EATEN.
MINERALS
Part of vitamins Found in enzymes Found in hormones Found in bones Found in muscles
There are about 60 different minerals that make up about 4 % of our bodies
Macrominerals
Found in relatively large amounts Calcium Phosphorus Sodium Potassium
Trace Minerals
Found in very small amounts Iron Zinc Fluorine Copper Iodine
BIO-AVAILABILITY
Our bodies vary in their capabilities to absorb & use of available minerals
Minerals may be present in foods but, they are NOT Bioavailable unless our body can absorb them
Minerals from animal products are absorbed better
Mineral content of plant products depends on soil
FATORS THAT LIMIT BIO-AVAILABILITY:
FIBER MINERALS
Calcium 20-40%
Function 99%=Helps bones,
teeth; blood serum, clotting, muscles, nerves.
Prevents Osteoporosis
Toxicity Kidney disfunction
Sources Milk Dates Broccoli Greens-spinach
Phosphorus 70%
Function BONES (85%) Cells Enzymes DNA Releases energy
Prevents Osteoporosis
Toxicity Calcification of tissues
Sources Avocados Raisins Whole grains Meat eggs milk
Potassium 90%
Function 95%=Fluid balance
(Inside) Heart and other
muscles Nerves
Prevents Irregularity of heart
action
Toxicity Muscular weakness
Sources Oranges Peaches Pears Bananas Dates Apples Avocados raisins
Sodium 99%
Function Regulates fluids
(outside) Regulate muscles,
heart, nerves
Prevents Too much contributes
to high blood pressure
Toxicity Hypertension
Sources Table salt Cured meats Soy Sauce Sauces Processed foods Packaged foods
Iron 10-20%
Function Blood Hemoglobin Carries oxygen
to cells Prevents
Iron deficiency anemia
Too Much: HEMOCHROMATOSIS
TYPES: HEME and
NONHEME
Sources: Dark Green leafy vegetables and Red meats
Zinc 10-35%
Functions Growth Maintenance of
body Affects taste
sensation Prevents
Growth failure (dwarfism)
Poor wound healing
Sources Avocados Raisins Dairy products Whole grains Meats Poultry Fish
Flourine
Function Teeth and bones Works with calcium
Prevents Tooth decay
Toxicity Discoloration of teeth Nausea, diarrhea
Sources Fluoridated water Seafood Eggs Some toothpastes
Copper
Function Helps form
hemoglobin Makes red blood
cells Prevents
Anemia Bone abnormalities
Toxicity Liver, kidney, and
brain damage
Sources Meat Egg yolks Green vegetables Grains Shell fish Organ meats
Iodine
Function Thyroid – regulates
growth, development, and metabolic rate
Prevents Goiter Cretinism: stunt
growth
Sources Salt water fish Iodized table salt