Minerals and Human Body Functions

• More than 50 chemical elements are in the human body, which are required for growth, repair, and regulation of vital body functions.
• Minerals are categorized into three groups: major minerals and macrominerals, trace minerals and microminerals, and trace contaminants.
• Major minerals/macrominerals are required in quantities greater than 100mg/d.
• Trace minerals/microminerals are required in quantities less than 100 mg/d.
• Trace contaminants have no known function. Examples are lead, mercury, barium, boron, and aluminum.
• Minerals help convert glucose, proteins, and fats to energy.
• Minerals synthesize or activate enzymes and form hormones like insulin and parathyroid hormone
• Minerals participate in the formation of vitamins from precursor molecules.
• Minerals help form red and white blood cells and recycle iron from hemoglobin when blood cells are destroyed.
• Minerals aid in growth and brain development and participate with the immune system.
• Minerals help control water balance
• Minerals help form distinctive connective tissues like blood, bone, fibers, and cartilage
• Minerals function as antioxidants with select vitamins.
• 17 essential minerals and 5 possibly essential trace minerals are needed as part of a healthy diet

Mineral Classifications

• 7 macro-minerals: calcium, chloride, magnesium, phosphorus, potassium, sodium, and sulfur.
• 10 trace minerals: chromium, cobalt, copper, fluoride, iodine, iron, manganese, molybdenum, selenium, and zinc.
• 5 possibly essential trace minerals: boron, lithium, nickel, silicon, and vanadium.
• Specific groups at risk for mineral deficiencies include: lactose-intolerant people, people with anorexia nervosa, children and young women of childbearing age, young women aged 20 to 39 at higher risk of iodine deficiency, men or women taking certain medications, and severe alcoholics.
• Common mineral deficiencies are calcium, zinc, iodide, iron, and magnesium.
• Ions are electrically charged atoms resulting from a chemical reaction.
• Anions are negatively charged ions.
• Cations are positively charged ions.
• Mineral salts dissolve in water and break into separate ions which are called electrolytes.
• Acid-base balance is an electrolyte function that occurs in the blood. Precise control of the acidity and alkalinity of the blood is required for life.

Macro-Minerals

• Macro-minerals are a class of minerals that are vital for the human body
• Calcium constitutes 1.5-2% of the body weight of an adult human.
• An average adult body contains about 1200 gm of calcium, with >98% present in bones.
• Blood calcium levels should be maintained at 10 mg/dl (60% ionized, 40% protein-bound).
• A developing fetus requires about 30 g of calcium.
• A person can experience a loss of 42-121mg/day from severe sweating.
• 20-30% of calcium is normally absorbed.
• Retention is 10-20% but it depends on diet and age.
• Vitamin D and high amounts of protein in the diet enhance calcium absorption.
• Oxalates, phytates, fatty acids, fibers in the diet, and phosphates reduce calcium absorption.
• RDA(recommended daily allowance) for Calcium is 1.0g/day
• Milk and milk products contain calcium.
• Egg and fish are calcium dietary sources
• Green leafy vegetables, millets, and cereals contain calcium, but may be limited by oxalates and bioavailability
• Calcium is needed for bone and teeth development (dentin & enamel)
• Calcium supports nerve impulse transmission, blood clotting, normal heart function, and normal muscle activity.
• Calcium deficiency can cause osteoporosis in adults and osteomalacia and rickets in children.

Conditions and Ailments Related to Calcium

• Calcium deficiency in adults can cause osteoporosis and bone fractures
• Calcium deficiency in children can cause a decreased rate of growth.
• Hypocalcemia is when motor nerves become over-susceptible to stimuli.
• Hypercalcemia has different symptoms including loss of appetite, vomiting and wasting.
• Osteoporosis is a condition meaning “porous bones”. It is characterized by low bone density or mass (reduced amount of bone tissue) and fragile bones.
• Osteomalacia is when bones lose calcium and become softer and may deform.
• Rickets is the softening of bones in children, potentially leading to fractures and deformities.
• Tetany is the involuntary contraction of muscles.

Required Amounts of Calcium Based on Demographic

• Infants (0 – 12 months) need 500 mg/day.
• Children (1 – 9 years) need 400 mg/day.
• Children (10 – 15 years) need 600 mg/day.
• Adolescents (16 – 18 years) need 500 mg/day.
• Adults need 400 mg/day.
• Pregnant or lactating women need 1000 mg/day.
• Important sources for phosphorus are milk, egg, meat, and fish.
• Fair sources include vegetables, cereals, pulses, nuts and oil seeds contain phytic acid or phytin.
• Calcium Phosphates exist in bones and teeth and phosphates of Na and K in soft tissues
• Phytic acid is the compound of inositol and phosphoric acid.
• Phytin is the salt of phytic acid and only 40-50% is available for the body.
• Phosphorus contributes to the development of bones and teeth (dentin and enamel).
• Phosphorus maintains a normal pH of the blood and is a constituent of all body cells, including CHO, CHON, and fat metabolism.
• Phosphorus deficiency results in muscle weakness, bone pain and fracture, loss of appetite, coma, and death.
• Hypophosphatemia can be caused by chronic diarrhea, aluminum in antacids, and severe burns.
• Magnesium is found in green, leafy vegetables, whole grains, avocados, nuts, milk, and legumes.
• Magnesium is required for nerve transmission, synthesis of ATP, and muscle activity.
• Magnesium activates metabolic enzymes and is a constituent of bones, muscles, and RBCs.
• Magnesium deficiency can cause depression, muscle disorders, vertigo, and liability to convulsions, irritability, tetany, hyper/hyporeflexia.
• Magnesium deficiency is often seen in chronic alcoholics, and may be connected liver cirrhosis, malnutrition

Forms of Sodium

• Sodium is found in table salt, beef, eggs, poultry, milk, cheese, and soy sauce.
• Moderate amounts are in breads and vegetables; large amounts are found in processed foods.
• Sodium's functions are the maintenance of fluid balance, transmission of nerve impulses, acid-base balance, and muscle contraction.
• Sodium deficiency causes hyponatremia, resulting in nausea, exhaustion, and muscle cramps.
• Sodium toxicity causes hypernatremia, resulting in hypertension and edema.
• Climate, occupation and physical activity influence daily Sodium requirements, which are 1.2-1.5 mg a day
• Potassium is found in oranges, bananas, dried fruits, vegetables, legumes, milk products, cereals, and meat.
• Potassium builds proteins and muscle tissue and uses carbohydrates to produce energy.
• Potassium controls electrical stimulation of heart muscle and acid-base balance.
• Potassium helps with bone mineralization and body growth.
• Potassium deficiency causes hypokalemia, resulting in muscle weakness, confusion, and abnormal heartbeats.
• Potassium toxicity causes hyperkalemia, resulting in fatigue and muscle weakness, paralysis, and cardiac arrhythmias.
• Kidney disease, diabetes, excessive alcohol intake and eating disorders can all cause hypokalemia
• Chloride is found in table salt, eggs, seafood, milk, and processed foods.
• Chloride regulates acid-base balance and maintains fluid and electrolyte balance.
• Chloride contributes to gastric acidity and the formation of hydrochloric acid.
• Chloride deficiency causes an imbalance in gastric acidity and blood pH, in addition to nausea and exhaustion.

Trace Minerals

• Trace minerals include minerals such as Iron
• Heme sources of iron include muscle meat, poultry, shellfish, and liver.
• Non-heme sources of iron include vegetable origin, legumes, dried fruits, whole grain or enriched breads and cereals, dark green and leafy vegetables and molasses.
• Iron transports oxygen and CO2, and it's needed for hemoglobin formation.
• Iron is a required component of cellular enzymes for energy production.
• Iron deficiency results in iron deficiency anemia with low oxygen carrying power and low Hb content in blood (5-9gm/100ml blood).
• Anemic women take a ferrous tablet (0.2g x3 times a day)
• Children under 12 months can take, 0.2g ferrous ammonium citrate+glycerin x3times
• 1-5 yr children take, 0.4-0.9g ferrous ammonium citrate x 3times
• Adult Male RDA 8mg/d

Required Amounts of Iron Based on Demographic

• Adult Male requires 17mg
• Adult Female RDA:21mg
• During Pregnancy or Lactation the Iron RDA is 35mg and 21mg, respectively
• Infants require 5mg of iron a day (6 months-12 moths)
• Adolescent/Adult: 15mg pregnancy: 20mg, Lactation: 25mg
• Boys, 13-15 years old need 32 mg per day
• Girls, 13-15 years old need 27 mg per day
• Boys, 16-18 years old need 28 mg per day
• Girls, 16-18 years old need 26 mg per day
• Pallor of mucous membrane, angular cheilosis, lethargy, impaired work, short attention span, and impaired immune function are Iron deficient symptoms
• Excess iron is stored in the hemosiderin in not available form, which results in Siderosis
• Excess iron leads to diabetes, liver cirrhosis and skin discoloration
• High zinc interferes with utilization and retention of copper and thus causes anemia.
• Best sources for iodine come from seafoods and cod liver oil; about 90% of iodine comes from foods eaten with the rest from drinking water. The RDA is 150 mcg/d
• Iodine is a constituent of T3 and T4. Iodide is required for growth and development, stimulates enzyme synthesis, oxygen consumption, and basal metabolic rate.
• Iodine deficiency can lead to goiter, myxedema, miscarriage, stillbirth, neurological abnormalities, growth retardation, deafness, poor muscle coordination, physical abnormalities, and attention deficit disorders.
• A severe iodine deficiency in a developing fetus causes cretinism.
• Simple goiter (25gm >200-500gm) can signal iodine deficiency.
• Progressive destruction of epithelial elements iodine deficiency results in the the non-cellular component and the formation of cysts
• Endemic cretinism and Deaf-Mutism are indicators of extreme iodine deficiency

Required Amounts of Iodine Based on Demographic

• Preschool children (0 – 59 months) need 90 mcg daily
• School children (6-12 years) need 120 mcg daily.
• Adults (>12 years) need 150 mcg daily
• Pregnant and lactating people need 250 mcg daily
• Fluoride is aquired from Fluoridated water(major source) or from SeaFood
• Fluoride increases resistance to tooth decay and is a component of bones and teeth.
• 96% of bodily Flouride is stored within bones
• Fluoride deficiency results in tooth decay and possibly osteoporosis.
• Fluoride toxicity results in fluorosis (dental & skeletal), resulting in dental discoloration

The effects of Zink deficiency

• Seafood, esp. oysters and Liver all contain Zink
• Wound healing properties
• Retardation of growth and genital development is likely without zinc
• Important to taste acuity
• Immune reactions
• Zinc RDA: Man :11mg/d Women: 8-9mg/d
• High Zn intake interferes with utilization and retention of Cu and thus cause anemia
• Infants can recive 3-5mg of Zink a day
• Children: 10mg,
• Adolescent/Adult: 15mg
• Pregnancy: 20mg
• Lactation: 25mg
• Copper is sourced from
• Shellfish
• Organ meats
• Whole grains
• Leafy greens
• Dried fruits
• Cocoa
• Black pepper
• RDA of 900mcg per day
• Helps with
• Bone
• Elastin
• Cytochrome
• Iron
• tyrosinase

• 50% absorption > Wilson

• brain
• liver
• eyes

Other Trace Minerals and Supplement Advice

• Cobalt is a part of the vitamin B12 molecule. There is no evidence of its deficiency.
• Selenium deficiency can occur in deficiency of vitamin E. Deficeincy indicates liver malfunction.
• Molybdenum deficiency :
• mouth and, oesophageal cancer.Molybdenum excess can indicate bony deformities.
• Chromium Role in relation to carbohydrate and insulin function
• Sulfur is needed for liver function to maintain the acid-base balance of body fluid.
• When purchasing mineral supplements always use caution as with vitamins
• It is important to avoid eExcessive use of processed food as it may lead to deficiencies of various minerals
• Although minerals are not destroyed by heat, boiling and stewing cause leaching into surrounding fluid.
• Steaming and stir frying retain minerals. When preparing food, be frugal when adding salt to a prepared meal.
• Cast-iron cookware adds absorbable iron, especially when cooking acidic foods such as tomatoes.