The Minerals in Your Body Minerals Inorganic elements

The Minerals in Your Body

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!

Two Groups: Major and Trace Minerals Major Minerals (macrominerals) Need more than 100 mg/day. These Include: Min of 5 grams in the body. • Calcium • Phosphorus The major minerals are • Potassium the 6 dietary minerals • Sulfur your body needs in the • Sodium largest amounts. • Chloride

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. Magnesium Iron Zinc Copper Iodide Selenium Chromium Manganese Molybdenum

Bioavailability - Degree the nutrient from food is absorbed and utilized in the body – Nutritional Status and Competing Minerals in GI tract. can affect absorption. Other Nutrients can Improve Bioavailability. • Vitamin C enhances iron absorption. • Vitamin D enhances calcium absorption. • Animal Protein enhances zinc absorption. Binders can Reduce Bioavailability. Oxalates, Phytates, and Polyphenols

Bioavailability of Minerals Factors Increasing Factors Decreasing Bioavailability Deficiency in a mineral increase its absorption Cooking can make more minerals available (legumes) Vitamin C increases Fe 2+ absorption from GI tract Vitamin D increases Ca 2+, P and Mg 2+ absorption Oxalates bind some minerals in intestines Phytates found in grains, legumes and nuts Polyphenols, like tannins in tea and coffee Supplementation of single minerals

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.

Glutathione = 3 Amino Acids: Cysteine, Glycine and Glutamate Antioxidant, master detoxifier and stimulator of the immune system

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)

2. 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 720 mg/100 g phytic acid. Soybeans 1, 433 mg/100 g; Cashews 1, 866 mg/100 g and Almonds 1, 280 mg/100 g. Sprout, Soak and Ferment out the Phytates

3. Polyphenols (e. g. tannins) Are benzoid ‘phenyl’ rings and hydroxyl (OH). Some are antinutrients, as they interfere with absorption iron and other metal ions. Also bind to digestive enzymes and proteins. 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.

Mineral Balance is highly Controlled q GI tract regulates absorption based on needs q Minerals functioning in intestines (cells/fluids) are either excreted in feces or reabsorbed via large intestine. q Kidneys -Excrete Excess and Reabsorb Minerals

Minerals Maintain Fluid Balance – Extracellular Minerals: Na+ and Cl– Intracellular Minerals: K+ and Ca 2+, Mg 2+, S

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

• Minerals contribute to Bones and Teeth. • They make up Calcium Hydroxyapatite a crystalline structure giving rigidity. Contains major minerals: Calcium, phosphorus (and O 2)

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

Calcium (Ca 2+) • Most abundant mineral in body! • Divalent Cation (has a + 2!) • 99% of body's Ca 2+ located in bones and teeth. Some of the Top Foods for Calcium! #1: Cheese (Mozzarella) - 961 mg (95% DV) #2: Milk & Yogurt - 125 mg (13% and 49% DV) #3: Dark Leafy Greens (Watercress, Kale) - 120 mg (12% DV) #4: Cabbage (Bok Choy) - 105 mg (11% DV) #5: Okra (Cooked) - 77 mg (8% DV) #6: Broccoli - 47 mg (5% DV) #7: Green Beans - 37 mg (4% DV) #8: Almonds - 264 mg (26% DV) #9: Sardines (in Oil with Bones) - 383 mg (38% DV) #10: Pink Salmon - (8%)

Bioavailability: Vitamin D and lactose absorption. Low Protein intake absorption. Phytates and Oxalates Ca 2+ bioavailability.

Absorption Low blood Ca 2+ increases Ca 2+ absorption. The more Ca 2+ consumed at once time, less absorbed.

Hormones Regulate Calcium Homeostasis (Balance) Calcitriol (Vit. D 3) Parathyroid Hormone and Calcitonin Low Blood Calcium High Blood Calcium

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

Calcium Functions: Many Important Roles: q Muscle Contraction q Nerve Transmission – release of Neurotransmitter! q Regulating Hormones and Enzymes q Blood Vessel Dilation/Constriction: Blood Pressure q Blood Clotting

Calcium May: Prevent Colon Cancer – by protecting lining of tract from caustic and abrasive substances. Reduce the risk of kidney stones – Ca 2+ binds to oxalates in foods. Reduce the risk of obesity – by normalizing interactions between hormones. Inadequate Ca 2+ shifts hormonal response of PTH and calcitriol which may stimulate fat production and storage.

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.

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!

Minerals are in Balance with each other in the Body

Phosphorus (PO 43 -) 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.

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

Phosphorus Needs in the Body! Formation of Bones and Teeth Along with Ca 2+ makes Calcium Hydroxyapatite 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!

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.

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!

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 43 - in bones. Minor amounts are lost in sweat.

Daily Needs Adults: 4, 700 mg/day. May Hypertension. Most Americans fall short. F ~2, 200 and M~3, 300 mg/day. May bone losses and risk of kidney stones. Nutrient Rating for K Food Source Beet Greens Lima Beans Swiss Chard Sweet Potatoes Spinach Avocado Pinto Beans Bananas DV 37% 27% 26% 24% 21% 10%

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.

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

Sulfate (SO 42–) • 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 42 - consumed is Absorbed. – Kidneys excrete excess.

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

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

Sodium (Na) • Major Mineral => Na+ Electrolyte • Cation usually combined with chloride (Na. Cl) • Primarily in Blood and extracellular fluid (ECF) • Regulates Blood Volume Na also Located: • Within Hydroxyapatite crystals in bone; • In Nervous Tissue; Table salt – accounts for 90% of our Na - part • In Muscular Tissue. of our problem? Please, use Sea Salt! 40% wt table salt = Na; 60% wt table salt = Cl

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! Na loss through perspiration! Also triggers Renin release, then Angiotensinogen activation and also ADH release to urine excretion!

Sodium Balance Maintained by Kidneys Aldosterone causes kidney to retain sodium!

Na plays a role in nerve impulse transmission and participates in muscle contraction • Helps transport some nutrients • Preserves and enhances food flavor!

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.

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.

– Chloride (Cl ) • A Major Electrolyte • An Anion bound to Na (Na. Cl 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.

Metabolic Functions of Chloride • • Maintains Fluid Balance. Assists in the removal of CO 2 from blood. Maintains normal p. H range of blood. Part hydrochloric acid (HCl).

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. s i h t e z ! y l n a o – Table salt An rmati – Processed foods Info Food Sources: – Seaweed, tomatoes, olives, lettuce, celery, and rye – Salt substitutes

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

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.

Daily Needs for Mg Adults: 300 to 400 mg/day Americans fall short of consuming adequate Mg.

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.

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.

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.