Fourteen minerals are essential to body function Play several key roles in overall health and well being Help chemical reactions take place in cells Help muscles contract Keep the heart beating Two groups ID: 920584
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Slide1
What Are Minerals?
Inorganic elements essential to the nutrition of humans
Fourteen minerals are essential to body function
Play several key roles in overall health and well being
Help chemical reactions take place in cells
Help muscles contract
Keep the heart beating
Two groups
Major minerals
Trace minerals
Slide2The Minerals in Your Body
Slide3Minerals
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
!
Slide4Two Groups
:
Major and
Trace
Minerals
Major Minerals (macrominerals)Need more than 100 mg/day.Min of 5 grams in the body.
These Include
:
Calcium
PhosphorusPotassiumSulfurSodium Chloride
The major minerals are the
6 dietary minerals
your body needs in the largest amounts.
Slide5Magnesium
Iron
Zinc
Copper
Iodide
SeleniumChromiumManganeseMolybdenum
Other
Mineral Factoids
Inorganic
ions and compounds.Not destroyed by heat, acid, O2, orUV light.Remain intact during digestion.Do not change function.
Slide6Bioavailability
-
Degree the nutrient from food is absorbed and utilized in the
body
– nutritional status and competing minerals in GI tractcan 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.
Slide7Bioavailability 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 nutsVitamin C increases Fe2+
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
Slide81. Oxalates
Found
in 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.
Slide9Antioxidant, master detoxifier and stimulator of the immune system
Glutathione
= 3 Amino Acids:
Cysteine
, Glycine and Glutamate
Slide10How 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 (B9), Pyridoxine (B6) and Cobalamin (B12)
7. Selenium.
8. Antioxidants family vitamins C and E
9. Milk thistle
(
silymarin
)
Slide112. 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
Slide12Slide133.
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 interferewith absorption iron and other metal ions.Also bind to digestive enzymes and proteins.
Slide14Mineral 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
Slide15Minerals Maintain Fluid Balance
Extracellular
Minerals: Na
+
and Cl
-Intracellular Minerals: K+ and Ca2+, Mg2+, S
Slide16Minerals
act as
Cofactors
- substance that binds to an enzyme to help catalyze a reaction. They serve as cofactors in:
Antioxidant Systems
Energy ProductionMuscle ContractionNerve Transmission
Slide17Minerals contribute to
Bones
and
Teeth
.
They make up Calcium Hydroxyapatite a crystalline structure giving rigidity.Contains major minerals: Calcium, phosphorus (and O2)
Slide18Minerals 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
Slide19Calcium (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!
Slide20Bioavailability
:
Vitamin D
and lactose
absorption.Low
Protein
intake
absorption.
Phytates and Oxalates Ca2+ bioavailability.
Slide21Absorption
Low blood
C
a
2+
increases Ca2+ absorption.The more
C
a
2+ consumed at one time, less absorbed.
Slide22Hormones
Regulate
Calcium Homeostasis
(Balance)
Low Blood Calcium
High Blood CalciumCalcitriol (Vit. D3)
Parathyroid
Hormone
and
Calcitonin
Slide23Functions 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
Slide24Calcium Functions
: Many Important Roles:
Muscle Contraction
Nerve Transmission – release of Neurotransmitter!
Regulating Hormones and Enzymes Blood Vessel Dilation/Constriction: Blood Pressure
Blood Clotting
Slide25Calcium May
:
Prevent
Colon Cancer
– by protecting lining of tract from caustic and abrasive substances.
Inadequate Ca2+ 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.
Slide26Daily 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 Ca2+ in blood Symptoms:Constipation Bone painMuscle weaknessMental confusionImpairs absorption of Fe, Zn, Mg and P.
Slide27Ca
2+
Deficiency
Hypocalcemia
: Blood Ca
2+ levels below normalBones 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!
Slide28Minerals are in
Balance with
each other
in the Body
Slide29Phosphorus (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.
Slide30Parathyroid 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
Slide31Formation 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!
Slide32RDA 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.
Slide33P Toxicity
Hyperphosphatemia
- Only with kidney disease
High intake of
P
with low Ca2+ intake can decrease bone mass.
Can lead to Ca
2+
deposits in soft tissue
P Deficiency is rare.HypophosphatemiaMuscle weakness, bone pain, rickets, confusion, and death in extreme cases!
Slide34Potassium (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 Acts as a Buffer in Blood. Preserves Ca2+ and PO43- in bones.
Minor amounts are lost in sweat.
Slide35Daily 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
Slide36K 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 damageDeathIf kidneys impaired or taking medications for heart disease or diuretics risk and need to be cautious.
Slide37K
+
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 CrampsGlucose intoleranceIrregular Heart Beat and Paralysis
Slide38Sulfate (SO
4
2–
)
An
Oxidized
form of
Sulfur
(S
)Sulfate is a part of other compounds in Body:ProteinsThiaminBiotinAbsorption
Is absorbed throughout the GI tract
About 80%
SO
4
2-
consumed is Absorbed.
Kidneys excrete excess.
Slide39Metabolic Functions of Sulfate
Part of
Amino Acids
Methionine
and
Cysteine
Involved in the tertiary and quaternary structure of proteins
Slide40Sulfur - 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 foodsFruits and vegetablesBeverages: Beer, wine
No RDA, no UL! -
No Toxicity
or
Deficiency
symptoms
Slide41Sodium (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? Can use Sea Salt!
Slide42Absorption, 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!
Slide43Sodium Balance Maintained by Kidneys
Aldosterone
causes kidney to
retain
sodium!
Slide44Na plays a role in nerve
impulse transmission
and participates in
muscle contraction
Helps transport some
nutrientsPreserves and enhances food flavor!
Slide45Food 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 mealsOnly 12% comes from natural food sources
About
5%
added during cooking.About
6% added at the table.
Slide46Hypernatremia
(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.
Slide47Chloride (Cl
–
)
A
Major
ElectrolyteAn 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 stomachAfter ingestion, dissociates in the stomach.Absorbed in Small Intestine - Excreted in UrineNot to be confused with
chlorine
, a powerful disinfectant, poisonous if inhaled or ingested.
Slide48Metabolic 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).
Slide49Chloride 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
Slide50Daily Needs of Cl
UL = 3,600 mg. Toxicity is very rare.
*Can occur with severe dehydration (
hyperchloremia
)
Deficiency - RareFrom prolonged diarrhea or vomiting
.
Diuretics
can increase urinary losses.
Symptoms: shallow breathing, muscle weakness, muscle spasms, and twitching
Slide51Magnesium (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
.
Slide52Daily Needs for Mg
Adults: 300 to 400 mg/day
Americans fall short of consuming adequate Mg.
Slide53Mg
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.
Slide54Bone 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 benefitHigh-intensity exercise bone mass and muscle strength more than less intense exercise.
Slide55Body Weight impacts Bone Mass
Overweight promotes greater
BMD
in the hip and spine compared
to
healthy 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.