Minerals Regulators of Body Functions Chapter 9 Minerals

Minerals: Regulators of Body Functions Chapter 9

Minerals vs. Vitamins Similarities Differences Vitamins are organic (compounds, contain carbon) Perform various functions in the body 13 vitamins essential to good health Divided into subcategories At least 21 minerals known to be essential to good health

Types Macrominerals (major minerals) – 100 or more mg/day • • Calcium Phosphorus Magnesium Sulfer Potassium Sodium Chloride

Calcium • Functions- help to build and strengthen bones • Amount Needed- males and females ages 14 -18: 1, 300 milligrams/day • Sources- primary source through My. Plate _____ group • Deficiencies- osteoporosis - deficiency of calcium in diet during youth, leads to bones becoming porous and fragile (women at greater risk) • Excesses- possible problems include kidney stones, constipation, and gas

Phosphorus • Functions- helps form strong _____ and teeth, maintains acidbase balance, part of ____ (adenosine triphosphate) which is the source of immediate energy found in muscle tissue • Amount Needed- males and female age 14 -18: 1, 250 milligrams/day • Sources- found in protein rich foods ( milk, cheese, meats, legumes and eggs) • Deficiencies- Unknown • Excesses- can hinder the absorption of ________

Magnesium • Functions- makes enzymes active and lets them work more efficiently, activates ATP to release energy in the body • Amount Needed- 360 milligrams/day for women 14 -18, 410 milligrams/day for men 14 -18 • Sources- leafy greens, potatoes, legumes, seafood, nuts, dairy foods and whole grain products • Deficiencies - develop slowly in people, and result of other health problems such as starvation/alcoholism. Symptoms include weakness, heart irregularities and seizures • Excesses - occurs when ________ are not properly working, can cause weakness or nausea

Sulfur • Functions- maintain a normal _____-_____balance • Amount Needed- no RDA • Sources- get sulfur through protein foods • Deficiencies- Unknown • Excesses- Unknown

Sodium, Potassium & Chloride * Grouped together because they work as a team to preform _________ functions* • Function- help regulate the fluid balance in cells and body compartments • Amount Needed- Sodium – AI for adults: 1, 500 milligrams/day, Potassium – AI for adults: 4, 700 milligrams/day, Chloride – AI for adults: 2, 300 milligrams/day • Sources- Sodium & Chloride- primary source is salt; Potassium- primary sources- fresh fruits and vegetables • Deficiencies- Potassium deficiency – can cause heart malfunction. Symptoms: muscle cramps, loss of appetite, constipation, and confusion. Potassium can be lost with body fluids (vomiting and diarrhea) • Excesses- Excess sodium – in most healthy people, the kidneys filter excess sodium and excrete it in urine, but 10 -15% of the population is sodium sensitive (kidneys have trouble getting rid of extra sodium). Too much can provoke hypertension, which can lead to heart attack or stroke.

Types Microminerals (________ minerals) – less than 100 mg/day • • • Iron – 14 -18 males 11 mg, 14 -18 females 15 mg Zinc – 14 and older males 11 mg/day, 14 -18 females 9 mg/day Iodine – 150 mcg/day most people over 14 Fluoride – AI: 14 -18 males 3 mg, 14 and older females 3 mg Selenium – 55 mcg/day all 14 and older Copper – 890 mcg/day all 14 -18 Chromium – AI: 35 mcg 14 -18 males, 24 mcg 14 -18 females Manganese – AI: 2. 2 mg 14 -18 males, 1. 6 mg 14 -18 females Molybdenum – 14 -18 male and female 43 mcg/day

Iron • Functions- found in hemoglobin, this is a protein that helps red blood cells carry ________ from the lungs to cells throughout the body • Sources- red meat, fish and shellfish, poultry, and organ meats • Deficiencies- Iron deficiency ________ – iron deficiency, symptoms include pale skin, fatigue, loss of appetite, and a tendency to feel cold. Common during teen years, esp. females. • Excesses- Iron overload – inherited disorder that causes you to absorb too much iron. Can damage the liver and cause infections and bloody stools.

Zinc • Functions- helps aid in body growth and sexual development, serves as cofactors for enzymes • Sources- protein rich diet including seafood and red meats • Deficiencies- hinder children's growth and sexual development, symptoms: loss of appetite, reduced resistance to infections, decreased sense of taste and smell • Excesses- occurs due to use of supplements. Symptoms include diarrhea, nausea, vomiting, and impaired immune system

Iodine • Functions- plays a role in __________ functions • Sources- lobster, shrimp oysters and other types of ___________ • Deficiencies- when iodine levels are low, the thyroid gland works harder to produce thyroxine. This causes an enlargement of the thyroid gland called a _______. • Excesses- goiter is also a symptom of excess

Fluoride • Function- important for strong healthy bones and teeth • Sources- tea, seaweed and seafood are the only significant ________ sources of fluoride • Excesses- can cause teeth to develop a spotty discoloration called __________.

Types Other microminerals (___________) - less than 1 mg/day • • • Arsenic Boron Nickel Silicon Vanadium

Mineral misc. • Mineral content of plant foods depends on the ______, water, and fertilizers used to grow them • Animals eat plants which contain minerals • In grains, minerals are located in the _______ layer of the kernel • In fruits and vegetables, minerals are located near the skin • Processing _________ mineral value of foods

Best food sources of most minerals • Meat • Fish • Poultry • Dairy • Less concentrated in _______ foods (would need to eat a lot to get the amounts that are in the above foods) http: //www. lifehack. org/articles/lifestyle/health/minerals-cheat-sheet-infographic. html-Mineral sources cheat sheet