Minerals

 Inorganic elements
 Minerals make up about 4 to 5 percent of the
body's total weight.

 A 150-pound man has at least 7 pounds of
minerals in his body.

 Although the amount is small, minerals play
an important role in many of your body's
different functions.

 The body does not make minerals.
 They all must come from food.
 Minerals are found in almost all foods.

 The USDA Dietary Guidelines for Americans
recommend that you eat a wide variety of
foods to get the minerals you need.

 Over 17 minerals are known to be needed by
the body.
 Some in relatively large amounts, such as
calcium and phosphorus
 Others in small amounts, like iron and zinc.

 Even though minerals are required for health,
they can be harmful if you get too much.
 Some minerals, such as lead, mercury, and
cadmium, are actually harmful to your body.

 Minerals have two general functions :
1- building
2-Regulating.

 Their building functions affect bones, teeth,
and all soft tissues.

 Their regulating functions include a wide
variety of systems, such as:
 Beating of heart
 Clotting of blood
 Maintaining nerve responses
 Transporting oxygen from your lungs to the
tissues.

 Along with protein, carbohydrates, fats,
water, and vitamins, you must have minerals
to build a strong body and to carry on all its
delicate life processes.

 Mineral deficiencies are not as common today
as they once were.
 However, many people, especially women,
have a low blood level of iron. This condition
is known as iron deficiency anemia.

 Women of childbearing age
 Pregnant women
 Growing children are most likely to suffer
from iron-deficiency anemia because of their
higher needs.
Vulnerable groups

 There are two classes of dietary minerals:
 Macroelements : the ones we need relatively
more of.
 Minerals present in the body in amount larger
than 5 g
Classification of minerals

 Microelements: or trace elements , the ones
we need in small amounts.
 Present in body in amount less than 5 g

 Or major minerals, the minerals that we need
relatively more of, it should be incorporated
in the diet in the amount of 100 mg or more
each day.
 1 mg equals 1/1000 of gram

 Needed to build bones and teeth.
 It also helps regulate nerves, muscle tone,
and blood clotting.
Calcium

© 2006 Thomson-Wadsworth
◦ Mineralization of bones and teeth
◦ Involved in muscle contraction and
relaxation, nerve functioning,
blood clotting
◦ Blood pressure, immune defenses

 Amount recommended: 1300 mg* for adults.
Sources: Milk, cheese, ice cream, kale, turnip
greens, and broccoli
 Upper level for adults: 2500 mg/day

 Significant
sources
◦ Milk and milk
products
◦ Small fish (with
bones)
◦ Tofu (bean curd),
greens (broccoli,
chard), legumes

 Softening bones
 Spasms in the muscles of the legs
 Back and leg cramps
 Rickets
 Poor growth for children
 Poor teeth development
 Teeth decay

 Deficiency symptoms
◦ Stunted growth in children
◦ Bone loss (osteoporosis) in adults

 Toxicity symptoms
◦ Constipation
◦ Increased risk of urinary stone
formation and kidney dysfunction
◦ Interference with absorption of
other minerals

Healthy vs. osteoporotic trabecular bone

 Physical activity
and body weight
 Smoking and
alcohol

 Needed to build bones and teeth. Helps your
body get energy from food.
 Needed for cell growth
 Contraction of the heart muscle
 Kidney function
 Normal heart rythm
Phosphorus

Sources: Milk, cheese, peanuts, meat, eggs,
and poultry.

 Heart arrhythmia
 Heart problems
 Kidney problems
 Poor bones and teeth development
 Problems with blood clotting

◦ Calcification of nonskeletal
tissues, particularly the kidneys
 Significant sources
◦ All animal tissues (meat, fish,
poultry, eggs, milk)

 Needed to build bones and teeth.
 Helps your body use carbohydrates.
 Helps maintain muscle and nerve irritability.
 Necessary for vitamin C and Ca metabolism
Magnesiu
m

 Chief functions in the body
◦ Bone mineralization
◦ building of protein
◦ enzyme action
◦ normal muscle contraction
◦ nerve impulse transmission
◦ maintenance of teeth
◦ functioning of immune system

 Amount recommended: 300 mg* for women;
350 mg* for men.
Sources: Whole-grain cereals, nuts, green
leafy vegetables, beans, meat, poultry, and
fish

 Calcium depletion
 Heart spasm
 Nervousness and muscular irritability
 Kidney stones
 confusion

◦ Weakness
◦ Confusion
◦ If extreme, convulsions, bizarre muscle
movements (especially of eye and face muscles),
hallucinations, and difficulty in swallowing
◦ In children, growth failure

 Helps control water balance.
 Regulates nerve impulses and muscle
contractions.
Sodium

 Amount recommended: 1110 to 3300 mg* is
considered adequate and safe. Too much can
be harmful.
Sources: Salt, cheese, milk, shellfish, meat,
and eggs

◦ Muscle cramps, mental apathy, loss of appetite
◦ Edema, acute hypertension
 Significant source
◦ Table salt, soy sauce
◦ Moderate amounts in meats, milks, breads, and
vegetables
◦ Large amounts in processed foods

 Aids digestion as gastric juice Hcl.
Amount recommended: 1700 to 5100 mg* is
be harmful.
Sources: Salt, seafoods, milk, meat, and eggs.

◦ Maintains normal fluid and electrolyte balance
◦ Part of hydrochloric acid found in the stomach,
necessary for proper digestion

◦ Do not occur under normal circumstances
 Toxicity symptom
◦ Vomiting
◦ Table salt, soy sauce
◦ Moderate amounts in meats, milks, eggs
◦ Large amounts in processed foods

 Helps control water balance.
 Helps regulate nerve impulses, muscle
contractions, and heart rhythm.
 Important electrolyte
 Prevents strokes
 Prevent kidney stones
Potassium

be harmful.
Sources: Meat, milk, and fruits

 Poor reflexes
 Nervous disorders
 Respiratory failure
 Cardiac arrest
 Muscle damage

◦ Muscular weakness
◦ Paralysis
◦ Confusion
◦ Muscular weakness
◦ Vomiting
◦ If given into a vein, can stop the heart

◦ All whole foods
◦ Meats, milks, fruits,
vegetables, grains,
legumes

 Is a part of protein tissue, hair, and nails.
Amount recommended: Body needs for sulfur
is satisfied by eating protein foods.
Sources: Meat, fish, poultry, eggs, milk,
cheese, legumes, and nuts.
Sulfur

 Trace elements, the ones we need in small
amounts.

 Is a necessary part of hemoglobin.
 Helps your body get energy from food.
 Prevents anemia
 Prevents fatigue
 Stimulates the immune system
Iron

◦ GI distress
◦ Iron overload: infections, fatigue, joint pain, skin
pigmentation, organ damage

 Amount recommended: 18 mg* for women
up to age 50; 10 mg* for women over age 50
and for men.
Sources: Liver, meat, egg yolk, whole or
enriched grains, dark green vegetables, dark
molasses, dried beans, shrimp, and oysters

 Weakness
 Paleness of skin
 Anemia
 Constipation
 Pica: bizarre behavior, eating dirt, chalk, clay,
paper,…..

 Is a part of bones.
 Needed for fat and protein metabolism
 Healthy nervous system
 Optimal immune system
 Formation of cartilage of the joints and
lubricating fluid
Manganese

 2001 AI
◦ Men: 2.3 mg/day
◦ Women: 1.8 mg/day
◦ Cofactor for several enzymes

◦ Nuts, whole grains, leafy vegetables, tea
◦ Rare
◦ Nervous system disorders

 Paralysis
 Dizziness
 Digestive problems
 Blindness and deafness in infants

 Regulates energy used by your body.
 The thyroid gland function
 Healthy nail and skin
Iodine

 Amount recommended: 150 mcg* for adults.
Sources: Iodized table salt and seafoods

 Enlarged thyroid gland
 Slow mental reaction
 Dry skin and hair
 Weight gain ………
 goiter

 2001 RDA for adults: 150 g/day
 Upper level: 1100 g/day
◦ A component of two thyroid hormones that help
to regulate growth, development, and metabolic
rate

◦ Iodized salt, seafood, bread, dairy
products, plants grown in iodine-rich
soil and animals fed those plants
 Deficiency disease
◦ Simple goiter
◦ Cretinism

◦ Underactive thyroid gland, goiter
◦ Mental and physical retardation in infants
(cretinism)
◦ Underactive thyroid gland, elevated TSH, goiter

 Helps your body absorb and use iron in
making hemoglobin.
 Also helps your body get energy from food.
 Promotes connective tissue formation
 CNS function
 Hair and skin coloring
Copper

be harmful.
Sources: Liver, shellfish, whole grains,
legumes, and nuts.

 General weakness
 Impaired respiration
 Skin sores

 Increases the resistance of your teeth to
decay.
Fluorine

 Amount recommended: 1.5 to 4.0 mg* is
be harmful.
Sources: Fluoridated drinking water and
beverages made from fluoridated water.

 1997 AI
◦ Men: 3.8 mg/day
◦ Women: 3.1 mg/day
◦ Involved in the formation of bones and teeth
◦ Helps to make teeth resistant to decay

◦ Drinking water (if fluoride containing or
fluoridated)
◦ Tea, seafood
◦ Susceptibility to tooth decay
◦ Fluorosis (pitting and discoloration of teeth)

 Helps regulate many of your body's
processes.
 Over 300 enzymes need zinc to function
properly
 Essential for protein synthesis
 Collagen formation
 Formation od insulin
Zinc

Sources: Seafoods, meats, fish, and whole
grains.

 Delayed sexual maturity
 Prolonged wounds healing
 White spots on finger nails
 Retarded growth
 Infections
 Fatigue
 Decreased alertness

 Enteropancreatic circulation

 2001 RDA
◦ Men: 11 mg/day
◦ Women: 8 mg/day

Chief functions in the body
◦ Part of many enzymes
◦ Associated with the hormone insulin
◦ Involved in making genetic material and
proteins, immune reactions, transport of vitamin
A, taste perception, wound healing, the making
of sperm, and the normal development of the
fetus

 Significant
sources
◦ Protein-containing
foods
◦ Red meats,
shellfish
◦ Whole grains

◦ Growth retardation,
delayed sexual
maturation, impaired
immune function, hair
loss, eye and skin
lesions, loss of appetite

◦ Loss of appetite
◦ impaired immunity
◦ low HDL
◦ copper and iron deficiencies

 Works with vitamin E.
 It is an antioxidant
 Protects the immune system
 Prevent cancers
 Prevent CVD
 Healthy skin
Selenium

 Amount recommended: 0.05 to 0.2 mg* is
be harmful.
Sources: Meat, seafoods, and whole grains.

 Premature aging
 CVD development
 Psoriasis
 Eczema
 Weakening system

 2000 RDA for adults: 55 g/day
 Upper level for adults: 400 g/day
◦ Defends against oxidation
◦ Regulates thyroid hormone
◦ Seafood, meat
◦ Whole grains, vegetables (depending on soil
content)

◦ Predisposition to heart disease characterized by
cardiac tissue becoming fibrous (Keshan
disease)
◦ Loss and brittleness of hair and nails
◦ Skin rash, fatigue, irritability, and nervous
system disorders
◦ Garlic breath odor

 Helps regulate many of your body's
processes.
 Provide energy by aiding carbohydrates and
fat metabolism
 Plays role in the detoxification of cancer
causing chemicals
Molybdenum

 2001 AI for adults: 45 g/day
◦ Cofactor for several enzymes
◦ Legumes, cereals
◦ Organ meats

◦ Unknown
◦ None reported
◦ Reproductive effects in animals

 Amount recommended: 0. 15 to 0.5 mg* is
be harmful.
Sources: Legumes, cereal grains, green
vegetables, and organ meats.

 Fatigue
 Problems in fat and carbohydrates
metabolism
 Cell growth problems

 Is a part of vitamin B-12.
Amount recommended: 3 to 5 mcg* of
vitamin B-12.
Sources: Meat, fish, poultry, and dairy
products.
Cobalt


 Helps in glucose metabolism.
Amount recommended: 0.05 to 0. 2 mg' is
be harmful
Chromium

 2001 AI
◦ Men: 35 g/day
◦ Women: 25 g/day
◦ Enhances insulin action
◦ Meats (especially liver)
◦ Whole grains, brewer’s yeast

◦ Diabetes-like condition
◦ None reported

Minerals

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