Minerals and Their Functions

Minerals

• Minerals are essential nutrients, categorized as major (needed in large amounts) or trace (needed in small amounts).
• Minerals are inorganic elements, meaning they don't contain carbon.
• They can't be changed or destroyed by heat, or by being mixed with other substances.
• Minerals can be lost when leached into water.
• Bioavailability can vary, as binders in food can combine with minerals and prevent their absorption.
• Phytates in legumes and grains and oxalates in spinach and rhubarb are examples of compounds that can bind to minerals and reduce absorption.

Major Minerals

• Major minerals are needed in larger amounts.
• Examples include calcium, phosphorus, potassium, sulfur, sodium, chlorine, and magnesium.
• Specific amounts (in grams) are provided for each.

Functions of Sodium

• Sodium is crucial for extracellular fluid balance.
• It regulates fluid balance, acid-base balance, nerve transmission, and muscle contractions.
• Kidneys filter sodium from the blood, and ideally the amount excreted equals the amount ingested.
• Thirst is triggered if blood sodium levels rise, prompting water intake and sodium excretion.

Sodium Recommendations

• Most people consume adequate or excessive sodium.
• Recommended intake for adults aged 19-50 is 1500mg/day.
• The upper limit for adults is 2300 mg/day.
• Processed foods, table salt, and naturally occurring salt in foods are common sources of sodium.
• A significant portion of sodium intake comes from processed foods (75%).

Sodium in Processed Foods

• A diagram/figure is included showing the sodium content (likely relative) from different food groups.
• The figure visually shows that processed foods contain significantly more sodium compared to unprocessed foods.

Sodium Deficiency and Toxicity

• Sodium deficiency is rare.
• It can occur with conditions like vomiting, diarrhea, or extreme sweating.
• Symptoms include muscle cramps and confusion.
• Sodium toxicity is common.
• It leads to edema and high blood pressure.

Sodium and Health

• High sodium intake is linked to hypertension (high blood pressure).
• It can cause irreversible damage to blood vessels.
• Increased salt intake leads to elevated blood pressure, which varies across individuals.
• Some groups, like African Americans and adults over 40, are more sensitive to salt intake and may be more susceptible to the effects of high sodium.

Chloride

• Chloride is a major anion in extracellular fluid, maintaining fluid and electrolyte balance.
• It is a part of hydrochloric acid, which helps with stomach acidity.
• Chloride is abundant in foods, often paired with sodium (NaCl).
• The recommended intake and upper limit are also presented.
• Excessive loss can occur due to conditions like vomiting, chronic diarrhea, and heavy sweating.

Potassium

• Potassium is a major intracellular cation that supports fluid and electrolyte balance.
• Interactions between potassium and sodium intake, like low potassium + high sodium may lead to high blood pressure; and conversely, high potassium + low sodium may be beneficial.
• It's a crucial part of the DASH diet.

Potassium Recommendations

• The recommended daily intake for adults is 4700mg.
• Potassium is found in various foods including whole grains, fruits, vegetables, meat, milk, and legumes.

Potassium Deficiency and Toxicity

• Potassium deficiency is usually not a common concern but may occur in various situations.
• High-burn turnover rate, high blood pressure, salt sensitivity, and kidney stones may be related to low potassium intake.
• Potassium toxicity is possible from excessive supplementation and is addressed by the kidneys, which accelerate excretion.

Calcium

• Calcium is the most abundant mineral in the body, vital for bones and teeth.
• Calcium absorption is impacted by vitamin D and can be reduced by fiber, phytates, and oxalates.

Calcium Recommendations and Food Sources

• Specific recommendations for adults of different ages are provided.
• Common food sources of calcium include milk and dairy products, vegetables (e.g., dark leafy greens), and fortified foods.

Calcium Deficiency

• Low calcium intake can limit peak bone density or weaken bones.
• Loss of bone density typically begins between 30 to 40 and is often gradual.
• Osteopenia and osteoporosis are related to bone weakening.

Phosphorus

• Phosphorus is the second most abundant mineral in the body.
• Essential in bones, teeth, and all body cells for energy metabolism and structure of cell membranes.
• The recommended daily intake for adults and the upper limit are provided.
• Common sources include animal products, milk, and eggs.

Magnesium

• Magnesium is found in several parts of the body, especially bones, and is involved in various bodily functions, including bone health, energy metabolism, muscle contractions, and blood clotting.
• Recommendations for men and women and the upper limit are given.
• Food sources include nuts, legumes, whole grains, dark green vegetables, seafood, and chocolate.

Magnesium Deficiency

• Magnesium deficiency can impact bone metabolism, contributing to inflammation and conditions such as heart disease, hypertension, and diabetes.
• It can contribute to high blood pressure and potential issues with arterial health.

Explore essential minerals, focusing on major minerals and their functions in the body. Learn about the significance of sodium and other minerals, their bioavailability, and the challenges of nutrient absorption. Test your knowledge on how these nutrients support health and bodily functions.