Minerals Elements in our Foods

Understanding Minerals Inorganic substances that come from the earth’s crust. Help chemical reactions in the body occur, make up bones and teeth, and are found in soft tissues and body fluids. About 4% of your body is made of minerals. Problems are often associated with too much or too little in the diet.

Classification of Minerals Minerals can be classified as major minerals or trace minerals. Major minerals are found in amounts of 5 grams or more in the body. Trace minerals are found in much smaller amounts of less than 5 grams. There are 21 minerals identified as important to normal health.

Major Minerals The major minerals include calcium, phosphorous, magnesium, sodium, chloride, potassium, and sulfur.

Trace Minerals Trace minerals include iron, zinc, copper, iodine, fluoride, selenium, chromium, molybdenum, manganese, and cobalt.

Calcium Daily Intake—1300 mg/d A major minerals. Principal mineral of bones and teeth. Involved in blood clotting and blood pressure. Found in milk products, small fish eaten with bones, tofu, broccoli, and beans. Too little stunts growth. Too much is excreted. In adult years, Ca deficiency leads to osteoporosis.

Phosphorus Daily intake: 1250 mg/d A major mineral. Part of every cell, involved in acid-base balance. Found in all animal foods. Too much prevents absorption of calcium. Possible link between soda consumption and osteoporosis.

Chloride A major mineral. Part of stomach acid. Important for proper digestion. Found in salt (NaCl), soy sauce, other salty foods. Too little stunts growth in children, and causes muscle cramps.

Potassium Daily Intake: 4700 mg/d A major mineral. Helps maintain healthy muscles and your body’s ability to use protein. Found in most foods. Good sources include cottage cheese, milk, navy beans, salmon, and steak. Bananas and potatoes are also good sources. Too little leads to muscle weakness (cramping), paralysis, and even death. Too much also causes muscle weaknesses and vomiting.

Sodium Daily Intake: < 2400 mg/d A major mineral. Helps maintain acid-base fluid balance. Found in salt, soy sauce, processed foods, canned and pickled foods. Too little causes muscle cramps. Too much causes high blood pressure.

Iron Daily Intake: Male 11 mg/d; Female 15 mg/d A trace mineral. Carries oxygen throughout the body. Allows body to release energy from food. Sources include clams, raisins, tofu, beef, baked potato, shrimp, spinach, and tuna. Fortified breakfast cereals are also a good source. Too little causes anemia: weakness, headaches, reduce immune system. Too much injures the liver (iron overload).

Zinc Daily Intake: 9-11 mg/d A trace mineral Wound healing, aids immune system function, promotes growth & enzyme function Found in legumes, meat, poultry, seafood and whole grains Deficiency: Stunt growth, poor wound healing, impaired taste/night vision Toxicity: Fever, nausea, vomiting heart disease/kidney failure

Iodine Daily intake: 150 μg/d A trace mineral Promotes normal function of the thyroid gland Found in Iodized table salt, processed foods, saltwater fish/shellfish Deficiency—Goiter Visible enlargement of the thyroid gland

Goiter (Iodine Deficiency)

Fluoride Daily intake: 3 mg/d Needed for proper tooth/bone development Most helpful during tooth development Protective function Sources Public water (no wells, no bottled) Toothpaste