Regulators of Body Functions MINERALS: Regulators of Body Functions

After studying this topic, you will be able to: List the major roles of minerals in the diet Identify functions and sources of specific macrominerals and microminerals Describe symptoms of various mineral deficiencies and excesses Write guidelines for maximizing mineral absorption and availability in the body

Minerals The minerals in nutrition are the same minerals as those listed on the periodic table of elements. There are 16 minerals that nutritionists know to be important in our diet.

Vitamins vs. Minerals Like vitamins, MINERALS ARE nutrients needed in small amounts to perform various functions in the body. Also, like vitamins, minerals provide no calories. But, unlike vitamins……. Minerals are inorganic elements – they are not compounds and do not contain carbon Minerals become part of your body

MINERALS IN YOUR BODY! All the minerals in your body combined make up only about four percent of your total body weight!

MACROMINERALS Also called major minerals These are minerals required in amounts of 100 or more milligrams per day. CALCIUM PHOSPHORUS SULFUR SODIUM MAGNESIUM POTASSIUM CHLORINE

MICROMINERALS Also known as trace minerals These are minerals required in amounts less than 100 milligrams per day Although they are needed in small quantities they are just as important as the major minerals! IRON ZINC IODINE COPPER FLUORIDE SELENIUM CHROMIUM MANGANESE MOLYBDENUM

MINERALS IN YOUR FOOD The mineral content of plant foods depends on three things: The Soil The Water The Fertilizers used grow them It is difficult to determine exactly how much of a mineral a given plant will provide.

MINERALS IN YOUR FOOD Processing tends to decrease the mineral value of many foods. You are likely to find more minerals in whole foods than in processed foods. Fresh fruits and vegetables, whole grains, meat, poultry, and dairy products are rich sources of minerals. Fats, sugars, and refined flour are low in essential minerals.

MINERALS IN YOUR FOOD Most minerals in grains are located in the outer layers of the grain kernel. Most minerals in fruits & vegetables are located near the skin. For maximum mineral value, choose whole grains and avoid peeling fruits or vegetables.

Mineral Absorption & Availability You take in minerals when you consume food and beverages. Minerals are absorbed into the bloodstream mostly through the small intestine. Most adults absorb only about half the minerals in their diets. What factors increase or decrease your ability to absorb minerals?

Dietary Factors That Interfere With Absorption Excesses of some minerals can interfere with the absorption of others. For instance, excess zinc can hinder the absorption of iron & copper. High-fiber diets can decrease absorption of some minerals, including iron, zinc, and magnesium. Drugs & caffeine can affect the availability of minerals.

Dietary Factors Which Enhance Mineral Absorption The presence of certain vitamins can promote the absorption of some minerals. EX: the presence of vitamin D improves calcium and phosphorus absorption; foods high in vitamin C increase iron absorption Your body’s ability to absorb many minerals increases with your need for those minerals. This is a lifesaving defense in times of starvation or illness; also helps the body meet increased demands such as during a growth spurt

CONSERVING MINERALS IN FOOD DURING COOKING Minerals are not as fragile as vitamins; they are not affected by heat or enzyme activity. However, minerals can be lost when foods are washed or cooked in a liquid.

TO PRESERVE MINERAL CONTENT IN FOODS Avoid soaking foods when cleaning them Cook foods in the smallest amount of water possible Use the cooking liquid for sauces, soups, gravies Roasting or steaming when possible preserves more minerals!

K, S, P, Mo, Mn, Mg, Na, Cl, I, Fe, Se, Cu, Cr, Fl, Zn, Ca Choose a wide variety of plant and animal foods! Limit your use of highly processed foods! Eat the recommended daily amounts of each food group! Following this basic nutrition advice should provide you with most of your daily mineral needs!