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The Micronutrients and WaterPart 2
Chapter 2
Content in Body
The Minerals - An Overview
• Inorganic elements– Maintain their structure; hard to destroy– Not changed in body; remain their until excreted
• The body’s handling of minerals– Some need to be complexed with proteins (e.g. iron)– Some can be toxic
• Variable bioavailability– Binders; bind minerals and lower their availability
• Phytates: legumes and grains• Oxalates: spinach
• Nutrient interactions:– High sodium causes excretion of Na+ and Ca2+
– Phosphorous bnds magnesium, limits it’s absorption
• Varied rolesCopyright 2005 Wadsworth Group, a division of Thomson Learning
Copyright 2005 Wadsworth Group, a division of Thomson Learning
Minerals
Consist of 22 mostly metallic elements Minerals essential to life
• 7 major minerals (required in amounts >100 mg daily)
• 14 minor or trace minerals (required in amounts <100 mg daily)
A balanced diet generally provides adequate mineral intake, except in some geographic locations lacking specific minerals.
Roles of Minerals
Provide structure in the formation of bones and teeth
Help to maintain normal heart rhythm, muscle contractility, neural conductivity, and acid-base balance
Regulate metabolism by becoming constituents of enzymes and hormones that modulate cellular activity
Mineral Bioavailability
Factors that affect the bioavailability of minerals in food• Type of food • Mineral–mineral interaction • Vitamin–mineral interaction • Fiber–mineral interaction
Bioavailability
Mineral-mineral competition Similar size Similar electrical charges Ex: magnesium, calcium, iron, copper Competition for absorption
Vitamins-mineral competition Vitamin C improves iron absorption Vitamin D improves calcium absorption
Calcium
Most abundant mineral in body Most is found in the bones (99%) Blood calcium (1%)
Kept in balance with hormones and vitamin D. Blood calcium maintained at the expense of
bone calcium. ECF levels of calcium decrease
Kidneys reabsorb Ca
Calcium
Peak bone mass Bone’s fullest potential in size and density Developed in the first three decades of life.
Osteoporosis
Chronic condition Porous bones
Reduced bone density
Osteopenia Weakened bones
These are progressive diseases Calcium is leeched from bones to meet
body’s needs
Osteoporosis
Risk of Osteoporosis
Advanced age White or Asian female Slight build or tendency to
be underweight Anorexia nervosa or
bulimia nervosa Sedentary lifestyle Postmenopause, including
early or surgically induced menopause
Low testosterone levels in men
High protein intake
Excess sodium intake Cigarette smoking Excessive alcohol use Abnormal absence of
menstrual periods Calcium-deficient diet in
years before and after menopause
Family history of osteoporosis
High caffeine intake (possible)
Vitamin D deficiency
Prevention
Diet Prime defense: adequate calcium in diet
Exercise Weight bearing Wolff’s law
Estrogen supplementation Post-menopause Increases GI absorption, reduces renal excretion, facilitates
absorption into bone
Appropriate age of Menarche
The Female Triad
The Triad usually begins with disordered eating and leads to amenorrhea and then osteoporosis.
Women who train intensely and cut calories below energy requirements may adversely affect menstruation.• Oligomenorrhea – irregular cycles• Amenorrhea – cessation of menstruation
The Female Triad
Calcium
Calcium Roles in the Body Calcium in Bones
Mineralization - minerals crystallize, hardening of the bone. Remodeling constantly taking place.
Bone destroying cells (osteoclasts) – resorption Bone forming cells (osteoblasts) – synthesize
Calcium Balance Works with vitamin D Works with parathyroid hormone and calcitonin
Calcium
Calcium Roles in the Body Calcium Absorption
Absorption rate for adults is 25% of calcium consumed. 50% during pregnancy 50-60% during growth
Calcium
Factors that inhibit absorption Lack of stomach acid Vitamin D deficiency High phosphorus intake
Need to increase Ca intake for balance High-fiber diet
Calcium
Calcium Recommendations AI Adolescents: 1300 mg/day AI Adults: 1000 mg/day if 19-50 years of
age AI Adults: 1200 mg/day if greater than 50
years of age Upper level for adults: 2500 mg/day
Calcium
Toxicity symptoms Constipation, Increased risk of urinary stone formation, Kidney dysfunction, Interference with the absorption of other
minerals.
Calcium
Calcium Sources Calcium in Milk Products
Drink milk. Eat yogurt and cheese. Add dry milk during food preparation.
Phosphorus
Phosphorus Roles in the Body Mineralization of bones and teeth (85%) Part of every cell (buffer)
Buffer systems that maintain acid-base balance
An essential component of AMP, PCr, and ATP Adenosine triphosphate (ATP) Phosphocreatine (PCr)
Phosphorus
Phosphorus Roles in the Body Ph + calcium forms hydroxyapatite and
calcium phosphate During mineralization – crystals become
denser Provide strength and rigidity - Bones and teeth
Combines with lipids to form phospholipids Part of the cell membrane – lipid bilayer
Phosphorus
Phosphate enzymes regulate cellular metabolism Thiamin pyrophosphatase Glucose-6-phosphatase
Phosphorus
Phosphorus Recommendations RDA Adults: 700 mg/day for ages 19-
70 years Upper intake level for those 19-70 years
of age is 4,000 mg/day.
Phosphorus
Sources Animal foods including meat, fish and
poultry Milk Eggs
Toxicity Calcification of nonskeletal tissues,
Kidneys.
Magnesium
Helps to regulate metabolism-400 enzymes (including all involved in ATP, RNA and DNA synthesis)
ATP exists in cells as mg2ATP Acts as cofactor in glucose, protein
and fat metabolism Lipid and protein synthesis
Magnesium
Allows the neurologic system to function properly
Supports bone mineralization Regulates cell growth, reproduction
Magnesium
Magnesium Intakes (1997 RDA) RDA Adult Men: 400 mg/day for 19-30
years of age RDA Adult Women: 310 mg/day for 19-30
years of age Upper level for adults: 350 mg nonfood
magnesium/day Supplements
Magnesium
Sources Nuts and legumes, whole grains, dark
green vegetables, seafood, chocolate and cocoa
Hard water and some mineral waters
Magnesium
Deficiency Deficiencies are rare. Symptoms
Weakness and confusion Convulsions in extreme deficiency Bizarre muscle movements of the eye and face Hallucinations Difficulties in swallowing Growth failure in children
Magnesium
Magnesium Toxicity Rare, potentially fatal Symptoms
Diarrhea, alkalosis, and dehydration.
Iron
Most is combined with hemoglobin in red blood cells.
A structural component: Myoglobin Cytochrome
Iron
Some does not combine in functionally active compounds hemosiderin and ferritin
Storage form of iron in the liver, spleen, and bone marrow.
Transferrin Transports iron
Iron
About 40% of American women of childbearing age suffer from dietary iron insufficiency Could lead to iron-deficiency anemia.
Symptoms Sluggishness, Loss of appetite A decreased ability to sustain even mild
activity
Sources of Iron
Nonheme iron• Primarily found in plant products• 2-10% absorption by the intestines
Heme iron• Primarily found in animal products• 10-35% absorption by the intestines
Vegetarian Diets
Nonheme iron Low bioavailability.
Women on vegetarian-type diets Greater risk for developing iron
insufficiency.
Vegetarian Diets
To increase intestinal absorption of nonheme iron. Vitamin C Moderate physical activity
Iron-Deficiency
Most at risk: Infant, toddler, chronic blood loss,
vegans, runners, and women of childbearing years
Signs: Paleness, brittle nails, fatigue, poor
temperature control, poor growth
Iron Toxicity Serious, especially for children Signs:
Diarrhea, constipation, nausea, abdominal pain Causes death due to respiratory collapse (shock)