Minerals: Minerals: Major and Trace Major and Trace
Apr 01, 2015
Minerals:Minerals:Major and TraceMajor and Trace
Major MineralsMajor Minerals
• sodiumsodium
• chloridechloride
• potassiumpotassium
• calciumcalcium
• phosphorusphosphorus
• magnesiummagnesium
• sulfursulfur
Minerals in a 60-kilogram (132-pound) Human Body
TRACE MINERALSThere are more than a dozen trace minerals,although only six are shown here.
Amount (g)
MAJOR MINERALSThe major minerals are those present in amountslarger than 5 g (a teaspoon). A pound is about454 g; thus only calcium and phosphorus appearin amounts larger than a pound.
SodiumSodium• fluid volume regulator, electrolyte fluid volume regulator, electrolyte
balancerbalancer• sourcesource– mostly in processed foodsmostly in processed foods
• deficiencydeficiency– must be replaced with water if blood must be replaced with water if blood
sodium dropssodium drops• toxicitytoxicity– edema and hypertensionedema and hypertension
• diet moderate in sodium is diet moderate in sodium is recommendedrecommended
ChlorideChloride
• essential nutrientessential nutrient
• fluid and electrolyte balancefluid and electrolyte balance
• abundant in foods (especially processed)abundant in foods (especially processed)
– part of sodium chloridepart of sodium chloride
• rarely lackingrarely lacking
• dehydration due to water deficiencydehydration due to water deficiency
PotassiumPotassium• maintaining fluid and electrolyte balancemaintaining fluid and electrolyte balance– affects homeostasis, such as a steady affects homeostasis, such as a steady
heartbeatheartbeat• found in both plant and animal cellsfound in both plant and animal cells– less found in processed foodsless found in processed foods
• deficiencydeficiency– hypertensionhypertension– most common electrolyte imbalancemost common electrolyte imbalance– muscle weaknessmuscle weakness
• toxicitytoxicity– rare from foodrare from food– over consumption of supplementsover consumption of supplements
What Processing Does to Sodium and Potassium Contents of Foods
Milk (whole)
Unprocessed
Peach pie
Processed
Canned,cream corn
Instantpudding
Oat cereal
Fresh peaches
Milks
Chipped beef
Vegetables
Fresh corn
Meats
Roast beef
Fruits
Rolled oats
Grains
SodiumPotassium
Key:
CalciumCalcium• most abundant mineral in bodymost abundant mineral in body• bone structure, calcium bankbone structure, calcium bank• found primarily in milk and milk productsfound primarily in milk and milk products• deficiencydeficiency– limits mass & densitylimits mass & density
• growing yearsgrowing years• age relatedage related
– silent, no signalssilent, no signals
Label
Key:
Fruits
Milk and milk products
Legumes, nuts, seeds
Meats
Best sources per kcalorie
Breads and cereals
Vegetables
CALCIUMAs in the riboflavin figure, milk and milk products (white)dominate the calcium figure. Most people need at least threeselections from the milk group to meet recommendations.a Values based on products containing added calcium salts;the calcium in 1⁄2 c soybeans is about 1⁄3 as much as in1⁄2 c tofu. b If bones are discarded, calcium declines dramatically.
Food Serving size (kcalories)Milligrams
AI formen
19–50
AI formen51+
AI forwomen19–50
AI forwomen
51+
Calcium in Selected Foods
PhosphorusPhosphorus
• 22ndnd most abundant most abundant
• energy metabolism, transport lipids, cell energy metabolism, transport lipids, cell membranesmembranes
• foods rich in protein, supply phosphorusfoods rich in protein, supply phosphorus
Key:
Fruits
Milk and milk products
Legumes, nuts, seeds
Meats
Best sources per kcalorie
Breads and cereals
Vegetables
PHOSPHORUSProtein-rich sources, such asmilk (white), meats (red), andlegumes (brown), provideabundant phosphorus as well.
RDAfor
adults
Food Serving size (kcalories)Milligrams
Phosphorus in Selected Foods
MagnesiumMagnesium
• minute amount, but criticalminute amount, but critical
– energy metabolism, catalyst, ATP energy metabolism, catalyst, ATP productionproduction
• critical to heart functioncritical to heart function
• ingestion of hard water may reduce ingestion of hard water may reduce incidence of heart diseaseincidence of heart disease
• toxicity is rare, but can be fataltoxicity is rare, but can be fatal
Magnesium in Selected Foods
Key:
Fruits
Milk and milk products
Legumes, nuts, seeds
Meats
Best sources per kcalorie
Breads and cereals
Vegetables
MAGNESIUMLegumes (brown) are a richsource of magnesium.
RDA forwomen19-31
RDA formen19-30
Food Serving size (kcalories)Milligrams
SulfurSulfur
• sulfur is not used by the bodysulfur is not used by the body
– found in thiamin and several found in thiamin and several amino acidsamino acids
• high sulfur content inhigh sulfur content in
– skin, hair, nailsskin, hair, nails
Trace MineralsTrace Minerals• ironiron• zinczinc• iodineiodine• seleniumselenium• coppercopper• manganesemanganese• fluoridefluoride• chromiumchromium• molybdenummolybdenum
Trace MineralsTrace Minerals
• small amounts found in the bodysmall amounts found in the body
• small amounts neededsmall amounts needed
• deficiency can be fatal, excess can be deficiency can be fatal, excess can be deadlydeadly
– TM are active in all body systemsTM are active in all body systems
• content is dependent on soil and water content is dependent on soil and water composition and processingcomposition and processing
IronIron• essential nutrientessential nutrient• mostly found in mostly found in – hemoglobin hemoglobin
• carrier of oxygencarrier of oxygen– myoglobin myoglobin
• protein in muscles, making oxygen protein in muscles, making oxygen availableavailable
• iron balance is criticaliron balance is critical• deficiencydeficiency– fatigue and anemiafatigue and anemia–
IronIron
• red meats, fish, red meats, fish, poultry, eggs, poultry, eggs, legumes are good legumes are good sources sources
Iron in Selected Foods
Key:
Fruits
Milk and milk products
Legumes, nuts, seeds
Meats
Best sources per kcalorie
Breads and cereals
Vegetables
IRONMeats (red), legumes (brown),and some vegetables (green)make the greatest contributionsof iron to the diet.
RDA forwomen
51+
RDA forwomen19–50
RDAfor
men
ZincZinc
• cofactor for many enzymes affecting cofactor for many enzymes affecting growth and digestiongrowth and digestion
• deficiencydeficiency
– growth retardationgrowth retardation
– sexual immaturitysexual immaturity
– impaired immune responseimpaired immune response
• protein containing foods are a good source protein containing foods are a good source of zincof zinc
Zinc in Selected Foods
Label
Key:
Fruits
Milk and milk products
Legumes, nuts, seeds
Meats
Best sources per kcalorie
Breads and cereals
Vegetables
ZINCMeat, fish, and poultry (red) areconcentrated sources of zinc.Milk (white) and legumes(brown) contain some zinc.
RDAfor
women
RDAfor
men
Micrograms RAEFood Serving size (kcalories)
IodineIodine• converted to iodide in GI tractconverted to iodide in GI tract• essential component of thyroid hormoneessential component of thyroid hormone– regulates temperature, reproduction, regulates temperature, reproduction,
growth, cell productiongrowth, cell production• deficiencydeficiency– goiter: enlarged thyroid glandgoiter: enlarged thyroid gland– cretinismcretinism
• during pregnancyduring pregnancy• irreversible mental and physical irreversible mental and physical
retardationretardation
IodineIodine• world’s ocean and iodized salt are best world’s ocean and iodized salt are best
sourcessources
SeleniumSelenium
• essential antioxidant nutrientessential antioxidant nutrient
• deficiency associated with heart diseasedeficiency associated with heart disease
• seafood, meats, whole grains, vegetablesseafood, meats, whole grains, vegetables
– dependent on soil contentdependent on soil content
• toxicitytoxicity
– loss and brittleness of hair and nailsloss and brittleness of hair and nails
CopperCopper
• important player in several enzyme important player in several enzyme reactionsreactions
• deficiency is raredeficiency is rare
• food sources are legumes, whole grains, food sources are legumes, whole grains, nuts, shellfish, seedsnuts, shellfish, seeds
ManganeseManganese
• cofactor for many enzymes that cofactor for many enzymes that metabolize carbs, lipids and amino acidsmetabolize carbs, lipids and amino acids
• deficiency is raredeficiency is rare
• too much can affect the nervous systemtoo much can affect the nervous system
• found in nuts, whole grains, leafy veggiesfound in nuts, whole grains, leafy veggies
FluorideFluoride• presence makes presence makes – bones strongerbones stronger– teeth more teeth more
resistant to tooth resistant to tooth decaydecay
• fluoridated water is fluoridated water is best sourcebest source– most bottled water most bottled water
is lackingis lacking• too much can too much can
damage teethdamage teeth
Key:< 49%
50% – 74%> 75%
U.S. Population with Access to Fluoridated Water through Public Water
Systems
ChromiumChromium
• essential nutrient involved in carb and lipid essential nutrient involved in carb and lipid metabolismmetabolism
– maintains glucose homeostasismaintains glucose homeostasis
• deficiencydeficiency
– creates diabetic like symptomscreates diabetic like symptoms
• sources include liver, whole grains, yeastsources include liver, whole grains, yeast
• cofactor for many enzymescofactor for many enzymes
• found in legumes, cereals, organ meatfound in legumes, cereals, organ meat
MolybdenumMolybdenum
Contaminant MineralsContaminant Minerals
• heavy metalsheavy metals
– leadlead
– mercurymercury
– cadmiumcadmium
• enter food through water, soil, air pollutionenter food through water, soil, air pollution
• interfere with nutrientsinterfere with nutrients
• bioaccumulationbioaccumulation
Remember to eat foods, not Remember to eat foods, not nutrientsnutrients