Nutrition and Wellness Chapter 9

Minerals vs. Vitamins SimilaritiesDifferences Needed in small amountsVitamins are organic (compounds, contain carbon) Perform various functions in the body Minerals are inorganic Do not provide calories13 vitamins essential to good health Divided into subcategoriesAt least 21 minerals known to be essential to good health

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

Calcium – males and females age 14-18: 1,300 milligrams/day Phosphorus – males and female age 14-18: 1,250 milligrams/day Magnesium – 360 milligrams/day for women 14-18, 410 milligrams/day for men Sulfur – no RDA, get sulfur through protein foods Sodium – AI for adults: 1,500 milligrams/day Potassium – AI for adults: 4,700 milligrams/day Chloride – AI for adults: 2,300 milligrams/day Needs

Microminerals (trace minerals) – less than 100 mg/day Iron – males 11 mg, females 15 mg Zinc – 14 and older males 11 mg/day, females 9 mg/day Iodine – 150 mcg/day most people over 14 Fluoride – AI: males 3 mg, 14 and older females 3 mg Selenium – 55 mcg/day all 14 and older Copper – 890 mcg/day all Chromium – AI: 35 mcg males, 24 mcg females Manganese – AI: 2.2 mg males, 1.6 mg females Molybdenum – male and female 43 mcg/day Types

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

General functions of minerals Helping enzymes complete chemical reactions Becoming part of body components Aiding normal nerve functioning and muscle contraction Promoting growth Regulating acid-base balance in the body Maintaining body fluid balance Functions

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 misc.

Toxicities and deficiencies of minerals Osteoporosis – deficiency of calcium in diet during youth, leads to bones becoming porous and fragile (women at greater risk) Excess phosphorus can hinder the absorption of calcium 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 ride of extra sodium). Too much can provoke hypertension, which can lead to heart attack or stroke. 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) Health

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. Iron overload – inherited disorder that causes you to absorb too much iron. Can damage the liver and cause infections and bloody stools. Zinc deficiency – will hinder a child’s growth and sexual development, symptoms: loss of appetite, reduced resistance to infections, decreased sense of taste and smell Iodine deficiency – when iodine levels are low, the thyroid gland works harder to produce thyroxine. This causes an enlargement of the thyroid gland called a goiter. Excess of fluoride – can cause teeth to develop a spotty discoloration called fluorosis. Health cont’d.

Calcium – dairy products Phosphorus – milk, cheese, meats, eggs, legumes Magnesium – leafy green veggies, potatoes nuts, seafood, dairy, whole grains Sulfur – protein foods, sources of biotin and thiamin Sodium – table salt and processed foods Potassium – fresh fruits and veggies Chloride – also in table salt (NaCl) Food sources of specific minerals

Mineral sources cheat sheet infographic.html

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) Best food sources of most minerals

From 18:35-27:33 Minerals Reviewed