Minerals Regulators of Body Functions Nutrition and Wellness

Minerals: Regulators of Body Functions Nutrition and Wellness Chapter 9

Minerals vs. Vitamins Similarities Differences Needed in small amounts Vitamins are organic (compounds, contain carbon) Perform various functions in the body Minerals are inorganic Do not provide calories 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 Sulfur 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 dairy 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 bones and teeth, maintains acid-base balance, part of ATP (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 calcium

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, the result of other health problems such as starvation/alcoholism. Symptoms include weakness, heart irregularities and seizures Excesses- occurs when kidneys are not properly working, can cause weakness or nausea

Sulfur Functions- maintain a normal acid-base 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 perform similar 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 sourcesfresh 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 (trace 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 oxygen from the lungs to cells throughout the body Sources- red meat, fish and shellfish, poultry, and organ meats Deficiencies- Iron deficiency anemia – 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 metabolic functions Sources- lobster, shrimp oysters and other types of seafood Deficiencies- when iodine levels are low, the thyroid gland works harder to produce thyroxine. This causes an enlargement of the thyroid gland called a goiter 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 food sources of fluoride Excesses- can cause teeth to develop a spotty discoloration called fluorosis.

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

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

Mineral sources cheat sheet http: //www. lifehack. org/articles/lifestyle/health/minerals-cheat-sheetinfographic. html

Best food sources of most minerals • Meat • Fish • Poultry • Dairy • Less concentrated in plant foods (would need to eat a lot to get the amounts that are in the above foods)

Minerals Bingo Word bank: Calcium Iron Copper Zinc Chromium Iodine Manganese Sodium Fluoride Molybdenum Potassium Selenium Phosphorus Magnesium Sulfur Chloride