Chapter 13: Minerals

Iron Deficiency

• A low level of hemoglobin indicates iron deficiency anemia.
• Stage 3 iron deficiency anemia is characterized by severe depletion of the body's iron stores.
• Symptoms of iron deficiency include fatigue, pale skin, cold body temperature, brittle nails, and headaches.

Iron Absorption and Recycling

• Iron absorption is higher when body stores are empty and lower when stores are full.
• The MFP factor, found in animal foods, enhances the absorption of non-heme iron.
• Vitamin C, acids, and some sugars also enhance non-heme iron absorption.
• Iron is recycled through the liver.

Iron-Rich Foods and Inhibitors

• Heme iron is found in foods from the flesh of animals (meat, poultry, and fish) and has a higher absorption rate (25%) compared to non-heme iron (17%).
• Non-heme iron is found in plant-derived foods and animal foods.
• Phytates (e.g., legumes), tannic acids (e.g., coffee and tea), and oxalic acid (e.g., spinach) reduce iron absorption.
• Fortified foods include cereal flour, rice, salt, and milk.

Zinc

• Zinc deficiency can result in stunted growth, diarrhea, and impaired immune response.
• Phytate binds with zinc, limiting its bioavailability.
• Transferrin is a protein that transports zinc.
• Zinc is recycled through pancreatic enzymes.
• Best food sources of zinc include shellfish, meats, and poultry.

Iodine

• Iodine is necessary for thyroxine production.
• Iodine deficiency can result in goiter (enlargement of the thyroid gland).
• Iodine deficiency during pregnancy can lead to cretinism in the child, characterized by stunted growth and irreversible mental impairment.
• Best food sources of iodine include salt.

Fluoride

• Fluoride deficiency can result in tooth decay and cavities.
• Best sources of fluoride include tea, seafood, and fluorinated drinking water.