Minerals Inorganic elements essential to Human Nutrition. 14
out of 92 are Essential to Body Function. Very Important Roles in
overall health and well-being Assist in Chemical Reactions in Cells
Crucial to the Immune System Function Fluid Balance Nutrient
Transport into Cells Help Skeletal Muscle Contract Maintain Heart
Beat!
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Two Groups: Major and Trace Minerals Major Minerals
(macrominerals) Need more than 100 mg/day. Min of 5 grams in the
body. These Include: Calcium Phosphorus Potassium Sulfur Sodium
Chloride The major minerals are the 6 dietary minerals your body
needs in the largest amounts.
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Magnesium Iron Zinc Copper Iodide Selenium Chromium Manganese
Molybdenum Other Mineral Factoids Inorganic ions and compounds.
Made of atoms of same element. Not destroyed by heat, acid, O 2, or
UV light. Remain intact during digestion. Do not change
function.
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Bioavailability - Degree the nutrient from food is absorbed and
utilized in the body Nutritional Status and Competing Minerals in
GI tract. can affect absorption. Binders can Reduce
Bioavailability. Oxalates, Phytates, and Polyphenols Other
Nutrients can Improve Bioavailability. Vitamin C enhances iron
absorption. Vitamin D enhances calcium absorption. Animal Protein
enhances zinc absorption.
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Bioavailability of Minerals Factors Increasing Bioavailability
Factors Decreasing Bioavailability Deficiency in a mineral increase
its absorption Oxalates bind some minerals in intestines Cooking
can make more minerals available (legumes) Phytates found in
grains, legumes and nuts Vitamin C increases Fe 2+ absorption from
GI tract Polyphenols, like tannins in tea and coffee Vitamin D
increases Ca 2+, P and Mg 2+ absorption Supplementation of single
minerals
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1. Oxalates Found many vegetables, fruits, grains, legumes,
spices, herbs, and almost all nuts and seeds. If too much oxalate
absorbed can associate with excess calcium to form sharp
calcium-oxalate crystals wedging into tissue in the body causing
damage and inflammation. Excess oxalate can deplete Glutathione,
essential for metabolizing toxic chemicals that enter the body.
Some examples of disease states from Oxalates: Kidney Stones;
Gallstones; Thyroid Disease; Vulvodynia; Cystic Fibrosis.
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Antioxidant, master detoxifier and stimulator of the immune
system Glutathione = 3 Amino Acids: Cysteine, Glycine and
Glutamate
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How to get enough Glutathione: 1. Eat Sulfur-rich Foods 2. Eat
Bioactive Whey Protein 3. Exercise - it Boosts Glutathione Levels
4. N-acetyl-Cysteine 5. Alpha Lipoic Acid 6. Methylation Donors
Folate (B 9 ), Pyridoxine (B 6 ) and Cobalamin (B 12 ) 7. Selenium.
8. Antioxidants family vitamins C and E 9. Milk thistle
(silymarin)
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2. Phytates Phytates (Phytic Acid) is a P store of plants.
Considered an anti-nutrient for humans - interferes with absorption
of nutrients. (we do not have phytase!) Chelators of: magnesium,
calcium, zinc and iron in your gut. Found in Grains, Legumes, Nuts
and Seeds: Wheat has 720mg/100g phytic acid. Soybeans 1,433mg/100g;
Cashews 1,866mg/100g and Almonds 1,280mg/100g. Sprout, Soak and
Ferment out the Phytates
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3. Polyphenols (e.g. tannins) Are benzoid phenyl rings and
hydroxyl (OH). They are important to plants! Regulate plant growth
hormones (auxin); Give coloration and provide UV sun-screen
protection. Deter herbivores from eating plants. Prevent microbial
infestation of plants (phytoalexins). Signal molecules in ripening.
Some are antinutrients, as they interfere with absorption iron and
other metal ions. Also bind to digestive enzymes and proteins.
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Mineral Balance is highly Controlled GI tract regulates
absorption based on needs Minerals functioning in intestines
(cells/fluids) are either excreted in feces or reabsorbed via large
intestine. Kidneys -Excrete Excess and Reabsorb Minerals
Slide 14
Minerals Maintain Fluid Balance Extracellular Minerals: Na +
and Cl - Intracellular Minerals: K + and Ca 2+, Mg 2+, S
Slide 15
Minerals act as Cofactors - substance that binds to an enzyme
to help catalyze a reaction. They serve as cofactors in:
Antioxidant Systems Energy Production Muscle Contraction Nerve
Transmission
Slide 16
Minerals contribute to Bones and Teeth. They make up Calcium
Hydroxyapatite a crystalline structure giving rigidity. Contains
major minerals: Calcium, phosphorus (and O 2 )
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Minerals can be toxic in high amounts => illness and even
death. Toxicity NOT from excess dietary intake, but from: Excess of
supplements and Conditions interfering with body's adaptive
abilities
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Calcium (Ca 2+ ) Most abundant mineral in body! Divalent Cation
(has a + 2!) 99% of body's Ca 2+ located in bones and teeth. #1:
Cheese (Mozzarella) - 961mg (95% DV) #2: Milk & Yogurt - 125mg
(13% and 49% DV) #3: Dark Leafy Greens (Watercress, Kale) - 120mg
(12% DV) #4: Cabbage (Bok Choy) - 105mg (11% DV) #5: Okra (Cooked)
- 77mg (8% DV) #6: Broccoli - 47mg (5% DV) #7: Green Beans - 37mg
(4% DV) #8: Almonds - 264mg (26% DV) #9: Sardines (in Oil with
Bones) - 383mg (38% DV) #10: Pink Salmon - (8%) Some of the Top
Foods for Calcium!
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Bioavailability: Vitamin D and lactose absorption. Low Protein
intake absorption. Phytates and Oxalates Ca 2+
bioavailability.
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Absorption Low blood Ca 2+ increases Ca 2+ absorption. The more
Ca 2+ consumed at once time, less absorbed.
Slide 21
Hormones Regulate Calcium Homeostasis (Balance) Low Blood
Calcium High Blood Calcium Calcitriol (Vit. D 3 ) Parathyroid
Hormone and Calcitonin
Slide 22
Functions of Calcium Ca 2+ helps build strong bones and teeth.
Hard Outer Bone Surface Trabecular Bone: Inside of bone; more
sensitive to changes in dietary calcium
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Calcium Functions: Many Important Roles: Muscle Contraction
Nerve Transmission release of Neurotransmitter! Regulating Hormones
and Enzymes Blood Vessel Dilation/Constriction: Blood Pressure
Blood Clotting
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Calcium May: Prevent Colon Cancer by protecting lining of tract
from caustic and abrasive substances. Inadequate Ca 2+ shifts
hormonal response of PTH and calcitriol which may stimulate fat
production and storage. Reduce the risk of kidney stones Ca 2+
binds to oxalates in foods. Reduce the risk of obesity by
normalizing interactions between hormones.
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Daily Needs for Ca 2+ AI for Adults: 1,000 to 1,100 mg/day UL:
2,500 mg/day Americans fall short, consuming < 800 mg/day. Ca 2+
Toxicity Hypercalcemia: Too much Ca 2+ in blood Symptoms:
Constipation Bone pain Muscle weakness Mental confusion Impairs
absorption of Fe, Zn, Mg and P.
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Ca 2+ Deficiency Hypocalcemia: Blood Ca 2+ levels below normal
Bones less dense, weakened and brittle. risk of Osteoporosis and
Bone Fractures Do not take a calcium supplement at the same time of
day as an iron supplement!
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Minerals are in Balance with each other in the Body
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Phosphorus (PO 4 3- ) 2 nd most abundant Mineral in Body Most
(85%) in Bone Tissue the rest in muscle, cell membrane, ECF
Absorbed in the Small Intestine Vitamin D enhances bioavailability.
Phytate, aluminum, magnesium and calcium absorption.
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Parathyroid Hormone (PTH) This hormones regulates P
homeostasis. Stimulates resorption of P from bone Stimulates P
excretion from kidney Excretion most P lost in Urine, some in
Feces
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Formation of Bones and Teeth Along with Ca 2+ makes Calcium
Hydroxyapatite Phosphorus Needs in the Body! Integral part of cell
membrane Phospholipids Required for ATP and Creatine Phosphate Acts
as a Buffer in acid-base balance Phosphate Backbone is part of DNA
and RNA in every cell!
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RDA Adult: 700 mg/day UL: 4,000 mg/day Americans consume 1,000
mg/day. Food Sources of Phosphorus Foods from animal sources Plant
seeds 50% of P is bioavailable due to phytates. Soft drinks and
colas contain phosphoric acid.
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P Toxicity Hyperphosphatemia - Only with kidney disease High
intake of P with low Ca 2+ intake can decrease bone mass. Can lead
to Ca 2+ deposits in soft tissue P Deficiency is rare.
Hypophosphatemia Muscle weakness, bone pain, rickets, confusion,
and death in extreme cases!
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Potassium (K + ) Major Cation in intracellular fluid (ICF)
Absorbed in Small Intestine and Colon Kidneys regulate balance
excreting excess. Muscle Contraction and Nerve Impulse. Rhythmic
Heart Beats. Regulate Blood Pressure when excreted. Acts as a
Buffer in Blood. Preserves Ca 2+ and PO 4 3- in bones. Minor
amounts are lost in sweat.
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Daily Needs Adults: 4,700mg/day. May Hypertension. May bone
losses and risk of kidney stones. Most Americans fall short. F
~2,200 and M~3,300mg/day. Food Source DV Beet Greens 37% Lima Beans
27% Swiss Chard 27% Sweet Potato 27% Potatoes 26% Spinach 24%
Avocado 21% Pinto Beans 21% Bananas 10% Nutrient Rating for K
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K Toxicity Hyperkalemia: Too much K + in blood! Cannot occur
from food intake but with supplementation or salt substitutes! This
can lead to: Irregular heart beat Heart damage Death If kidneys
impaired or taking medications for heart disease or diuretics risk
and need to be cautious.
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K + Deficiency Hypokalemia: Too little K + in blood. risk of
hypertension, kidney stones, and loss of bone mass. Caused by
prolonged vomiting or diarrhea Can lead to: Muscle Weakness and
Cramps Glucose intolerance Irregular Heart Beat and Paralysis
Slide 37
Sulfate (SO 4 2 ) An Oxidized form of Sulfur (S) Sulfate is a
part of other compounds in Body: Proteins Thiamin Biotin Absorption
Is absorbed throughout the GI tract About 80% SO 4 2- consumed is
Absorbed. Kidneys excrete excess.
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Metabolic Functions of Sulfate Part of Amino Acids Methionine
and Cysteine Gives 3-D shape to proteins enables them to act as
enzymes and hormones and provide structure to body
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Sulfur - Can be used as a Preservative Sulfites prevents
spoilage and discoloration in foods e.g. Sulfites are found in wine
- those sensitive may get: Headaches, sneezing, swelling of the
throat, hives Food Sources of Sulfate Meat, poultry, fish, and eggs
Legumes Dairy foods Fruits and vegetables Beverages: Beer, wine No
RDA, no UL! - No Toxicity or Deficiency symptoms
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Sodium (Na) Major Mineral => Na + Electrolyte Cation usually
combined with chloride (NaCl) Primarily in Blood and extracellular
fluid (ECF) Regulates Blood Volume Na also Located: Within
Hydroxyapatite crystals in bone; In Nervous Tissue; In Muscular
Tissue. Table salt accounts for 90% of our Na - part of our
problem? Please, use Sea Salt! 40% wt table salt = Na; 60% wt table
salt = Cl
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Absorption, Transport, and Excretion of Na 95-100% absorbed in
Small Intestine! About 5% Excreted in Feces. Blood levels
Maintained by Kidneys. Na Regulates Fluid Volumes: High [Na + ]
signals need to Conserve Water. Hypertonic (salty) blood triggers
Thirst mechanism in Hypothalamus signals drinking! Also triggers
Renin release, then Angiotensinogen activation and also ADH release
to urine excretion! Na loss through perspiration!
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Sodium Balance Maintained by Kidneys Aldosterone causes kidney
to retain sodium!
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Na plays a role in nerve impulse transmission and participates
in muscle contraction Helps transport some nutrients Preserves and
enhances food flavor!
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Food Sources of Sodium Some Facts and Figures about Na use:
About 70% of Na is from processed foods. Canned, processed meats,
frozen or pre-packaged meals Only 12% comes from natural food
sources About 5% added during cooking. About 6% added at the
table.
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Hypernatremia (excess Na in blood) when fluids not replenished
as water is lost (e.g. vomiting or diarrhea) * Or, from ingesting
too much Na + Sodium deficiency is rare. Hyponatremia - from
consuming too much water in a short time, e.g. endurance athletes.
Symptoms: Headache, muscle weakness, fatigue, seizures, as we have
seen, can cause death. * Also occurs with Diuretic use.
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Chloride (Cl ) A Major Electrolyte An Anion bound to Na (NaCl
in foods) Primarily in blood (88%), the other 12% is: in
intracellular fluid (ICF) part of HCl (hydrochloric acid) in
stomach After ingestion, dissociates in the stomach. Absorbed in
Small Intestine - Excreted in Urine Not to be confused with
chlorine, a powerful disinfectant, poisonous if inhaled or
ingested.
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Metabolic Functions of Chloride Maintains Fluid Balance.
Assists in the removal of CO 2 from blood. Maintains normal pH
range of blood. Part hydrochloric acid (HCl).
Slide 48
Chloride Daily Needs and Food Sources Daily needs: AI Adults 50
is 2,300 mg/day. In general, Americans currently consume 3,400
mg/day to >7,000 mg/day. Food Sources: Table salt Processed
foods Seaweed, tomatoes, olives, lettuce, celery, and rye Salt
substitutes Analyze this Information!
Slide 49
Daily Needs of Cl UL = 3,600 mg. Toxicity is very rare. *Can
occur with severe dehydration (hyperchloremia) Deficiency - Rare
From prolonged diarrhea or vomiting. Diuretics can increase urinary
losses. Symptoms: shallow breathing, muscle weakness, muscle
spasms, and twitching
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Magnesium (Mg 2+ ) ~60% in bones, 25% in muscles, the rest in
cells. Bioavailability is about 50%. Absorption A high-fiber,
whole-grain, high phytates, lowers absorption. Intestinal
absorption and kidney excretion adjusts based on diet and
need.
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Daily Needs for Mg Adults: 300 to 400 mg/day Americans fall
short of consuming adequate Mg.
Slide 52
Mg 2+ Toxicity - Consuming excess supplements can cause
intestinal problems. Diarrhea, cramps, nausea Mg 2+ Deficiency
Rare. Some medications cause deficiency. Poorly controlled diabetes
and alcohol abuse. Symptoms: Muscle weakness, seizures, fatigue,
depression, and irregular heart beats.
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Bone Mass Exercise improves bone mass. Weight-bearing exercise
maintains and bone. High-impact exercise growth and mineral content
during adolescence. Only the bones that are exercised benefit
High-intensity exercise bone mass and muscle strength more than
less intense exercise.
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Body Weight impacts Bone Mass Overweight promotes greater BMD
in the hip and spine compared to health weight individuals. Bone is
lost during weight loss; adequate calcium intake accompanied by
slow weight loss will lessen bone loss. Excessive Alcohol intake is
associated with osteoporosis.