Trace Minerals: Functions, Deficiencies, and Toxicity
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Questions and Answers

What is the average percentage of iron in a person’s body weight?

0.006%

What are the three major functions of iron in the body?

Component of hemoglobin and myoglobin that carries oxygen, energy generation, and immune system function

What is the recommended dietary allowance (RDA) of iron for women?

18 mg

What is a major deficiency sign of iron?

<p>Fatigue upon exertion</p> Signup and view all the answers

What is the tolerable upper intake level (UL) of iron per day?

<p>45 mg/day</p> Signup and view all the answers

What is the function of zinc in the body?

<p>Component of numerous enzymes</p> Signup and view all the answers

What is a major dietary source of zinc?

<p>Seafood, meat, whole grains</p> Signup and view all the answers

What is a major toxicity sign of zinc?

<p>Intestinal upset</p> Signup and view all the answers

What is the primary function of copper in the body?

<p>Promotion of iron metabolism and component of antioxidant enzymes</p> Signup and view all the answers

What is the recommended daily intake of manganese for women?

<p>1.8 mg</p> Signup and view all the answers

What is the primary function of iron in the body?

<p>Component of hemoglobin and myoglobin, transporting oxygen to tissues and controlling oxygen uptake in muscle cells</p> Signup and view all the answers

What is the term for the iron-containing protein in red blood cells that transports oxygen to tissues?

<p>Hemoglobin</p> Signup and view all the answers

What is the term for the iron-containing protein in muscle cells that controls oxygen uptake from red blood cells?

<p>Myoglobin</p> Signup and view all the answers

What is the primary source of iron in the typical American diet?

<p>Meat</p> Signup and view all the answers

What is the term for the forms of iron in meat, including hemoglobin and myoglobin?

<p>Heme iron</p> Signup and view all the answers

What is the effect of oxalic acid on iron absorption in spinach?

<p>Reduces iron absorption</p> Signup and view all the answers

What is the recommended daily intake of chromium for women?

<p>20-25 mcg</p> Signup and view all the answers

What is the effect of selenium deficiency on the body?

<p>Muscle pain and weakness, and increased risk of heart disease</p> Signup and view all the answers

What is the significance of the liver in regulating iron in the body?

<p>The liver is the body's main site for iron storage, incorporating the trace mineral into the protein ferritin until it is needed.</p> Signup and view all the answers

What percentage of iron in foods is absorbed by the digestive tract under normal conditions?

<p>5 to 15%</p> Signup and view all the answers

What is the RDA for iron for adult women between 19 and 50 years of age?

<p>18 mg/day</p> Signup and view all the answers

What is the most common nutritional deficiency in the United States and the rest of the world?

<p>Iron deficiency</p> Signup and view all the answers

What is the primary reason for oxygen transport impairment in anemic individuals?

<p>Not enough red blood cells to carry oxygen or red blood cells do not contain enough hemoglobin</p> Signup and view all the answers

What is the consequence of iron deficiency anemia on the heart?

<p>The heart has to work harder to circulate oxygen-poor blood, potentially leading to rapid or irregular heartbeat, chest pain, an enlarged heart, and even heart failure.</p> Signup and view all the answers

What is the percentage of iron enrichment in grain products that is absorbed by the body?

<p>About 5%</p> Signup and view all the answers

What happens to the iron in red blood cells after they die?

<p>The body breaks them down and conserves most of the iron to make hemoglobin for new red blood cells.</p> Signup and view all the answers

What are the two main contributors to iron losses in the body?

<p>Daily losses via the GI tract, urine, and skin, and any form of bleeding, including menstruation</p> Signup and view all the answers

What is the name of the protein that the liver incorporates iron into for storage?

<p>Ferritin</p> Signup and view all the answers

What is the estimated number of American children and adolescents who have iron deficiency anemia?

<p>16 million</p> Signup and view all the answers

What is a common cause of iron deficiency anemia, often resulting from serious intestinal diseases, severe physical injuries, and excessive menstrual bleeding?

<p>Substantial blood loss</p> Signup and view all the answers

How often can healthy people give whole blood, according to the American Red Cross?

<p>Every 56 days</p> Signup and view all the answers

Why are pregnant women at a higher risk of iron deficiency anemia?

<p>Because their blood supply expands and new tissues are added to both their body and that of their fetus</p> Signup and view all the answers

What is a potential consequence of iron deficiency anemia during pregnancy?

<p>Premature or low-birth-weight infants</p> Signup and view all the answers

Why do infants and toddlers have higher needs for iron than older children?

<p>Due to their rapid growth rates</p> Signup and view all the answers

What can contribute to the development of iron deficiency in children?

<p>Consuming too much milk</p> Signup and view all the answers

Why do total vegetarians have a higher risk of iron deficiency–related disorders?

<p>Because meat provides heme iron and vegetarians may not consume enough nonheme iron from plant sources</p> Signup and view all the answers

What can improve the bioavailability of nonheme iron from plant foods?

<p>Combining a small amount of meat with plant foods</p> Signup and view all the answers

How much iron is lost when donating 1 pint of blood?

<p>200 to 250 mg</p> Signup and view all the answers

What is the name of the condition where the body accumulates excess iron, and what are its common signs and symptoms?

<p>Hemochromatosis (HH). Common signs and symptoms include joint pain, fatigue, weight loss, abdominal pain, loss of sex drive, and abnormal skin color (gray or bronze).</p> Signup and view all the answers

What is the purpose of treating Hemochromatosis, and what dietary restrictions should individuals with HH follow?

<p>The purpose of treating Hemochromatosis is to prevent organ damage and death. Individuals with HH should avoid taking dietary supplements that contain iron and vitamin C, as it enhances iron absorption.</p> Signup and view all the answers

What is the story behind the discovery of zinc deficiency, and how does unleavened whole-wheat bread impact zinc bioavailability?

<p>Physician Ananda Prasad discovered zinc deficiency in 1958 while working in Iran. Unleavened whole-wheat bread is high in phytic acid and fiber, which decrease zinc bioavailability, leading to severe zinc deficiency.</p> Signup and view all the answers

What factors influence the bioavailability of zinc, and how does the body respond to increased zinc needs?

<p>The bioavailability of zinc is influenced by the body's need for the mineral, presence of large amounts of certain other metals, and a healthy body absorbs more zinc when needed. Excess copper or iron in the small intestine interferes with zinc absorption.</p> Signup and view all the answers

What is the nutritional significance of kiwano, and how is it typically consumed?

<p>Kiwano is a good source of protein, iron, and vitamin C. The green pulpy seeds can be scooped out of the rind and eaten as a snack or added to salads.</p> Signup and view all the answers

How does the absence of leavening in bread impact zinc deficiency, and what dietary habits reduce the likelihood of zinc deficiency?

<p>The absence of leavening in bread increases the likelihood of zinc deficiency due to the high phytic acid and fiber content. Consuming zinc-rich sources of animal protein, such as meat and milk, reduces the likelihood of zinc deficiency.</p> Signup and view all the answers

What is the significance of Ananda Prasad's discovery of zinc deficiency, and what health problems did it alleviate?

<p>Ananda Prasad's discovery of zinc deficiency led to the alleviation of severe zinc deficiencies, which caused dwarfism, intellectual disability, iron deficiency anemia, and underdeveloped sexual organs.</p> Signup and view all the answers

How does iron accumulation impact the body, and what are the consequences of untreated Hemochromatosis?

<p>Iron accumulation in the body can cause joint pain, abnormal bronze skin color, diabetes, and damage to the liver, heart, adrenal glands, and pancreas. Untreated Hemochromatosis can lead to organ damage and death.</p> Signup and view all the answers

What is the difference in the manifestation of Hemochromatosis between men and women, and what is the prevalence of HH in non-Hispanic white Americans?

<p>Men are more likely to be diagnosed with Hemochromatosis than women, and men tend to develop health problems from the excess iron at a younger age than women. About 5 of every 1000 non-Hispanic white Americans are susceptible to developing the disease.</p> Signup and view all the answers

How does vitamin C impact iron absorption, and what dietary advice is given to individuals with Hemochromatosis?

<p>Vitamin C enhances iron absorption, and individuals with Hemochromatosis should avoid taking dietary supplements that contain iron and vitamin C.</p> Signup and view all the answers

What is the significance of zinc in wound healing, and what other bodily functions does it support?

<p>Zinc is necessary for wound healing, and it also supports the sense of taste and smell, DNA synthesis, healthy skin, and proper functioning of the immune system.</p> Signup and view all the answers

What dietary pattern may lead to zinc deficiency, and how can it be addressed?

<p>Vegetarian diets may lead to zinc deficiency due to phytic acid in seeds, which can be addressed by soaking and sprouting seeds to increase zinc bioavailability.</p> Signup and view all the answers

What are the recommended dietary allowances (RDAs) for zinc in adult men and women, and which population groups are at risk of zinc deficiency?

<p>The RDAs for zinc are 11 mg/day for men and 8 mg/day for women; population groups at risk of zinc deficiency include vegetarians, older adults, and alcoholics.</p> Signup and view all the answers

What are the signs and symptoms of zinc deficiency, and how does it affect children and adolescents?

<p>Signs and symptoms of zinc deficiency include loss of appetite, diarrhea, hair loss, dermatitis, poor wound healing, and mental slowness; in children and adolescents, it can cause growth retardation and delayed sexual maturation.</p> Signup and view all the answers

What is the potential benefit of zinc in reducing the severity and duration of the common cold, and what is the tolerable upper intake level (UL) for zinc?

<p>Zinc may reduce the severity and duration of the common cold, but more research is needed; the UL for zinc is 40 mg/day.</p> Signup and view all the answers

What is the significance of zinc in breast milk, and what is the recommendation for breastfed infants?

<p>Breast milk contains zinc, but it may not be sufficient for infants over 6 months old; breastfed infants between 6-12 months old need to consume zinc-containing foods, such as zinc-fortified infant cereal.</p> Signup and view all the answers

What is the role of zinc in DNA synthesis, and how does it support immune system function?

<p>Zinc is necessary for DNA synthesis, and it supports immune system function by enabling the proper functioning of immune cells.</p> Signup and view all the answers

What are the sources of zinc in the typical American diet, and which food groups provide the most zinc?

<p>Red meat and poultry products supply most of the zinc in the typical American diet, but other sources include oysters, beans, and nuts.</p> Signup and view all the answers

What is the effect of zinc deficiency on adult men, and what are the potential consequences of zinc toxicity?

<p>Zinc deficiency in adult men can cause sexual dysfunction, and zinc toxicity can reduce beneficial HDL cholesterol levels in blood.</p> Signup and view all the answers

What is the significance of zinc in growth and development during pregnancy, childhood, and adolescence, and how does it support healthy skin?

<p>Zinc is essential for growth and development during pregnancy, childhood, and adolescence, and it supports healthy skin by enabling proper wound healing and tissue repair.</p> Signup and view all the answers

What is a potential consequence of taking high doses of zinc supplements without a physician's supervision?

<p>Interference with copper absorption and depressed immune system function.</p> Signup and view all the answers

What is the primary role of copper in the body?

<p>To make several enzymes that act as antioxidants, involved in iron metabolism, immune function, and collagen production.</p> Signup and view all the answers

What is the recommended daily intake of copper for adults?

<p>0.9 mg/day</p> Signup and view all the answers

What is a potential consequence of copper deficiency?

<p>Anemia, impaired functioning of the immune and nervous systems, abnormal skin pigmentation, and poor growth in children.</p> Signup and view all the answers

Why did the FDA warn the public about using certain zinc-containing products in 2009?

<p>They may result in loss of sense of smell.</p> Signup and view all the answers

What is goiter, and what is its primary cause?

<p>An enlargement of the thyroid gland, caused by iodine deficiency.</p> Signup and view all the answers

What is the form of iodine that the body uses?

<p>Iodide (I−)</p> Signup and view all the answers

What was the result of the iodine study conducted in Ohio from 1917 to 1922?

<p>Iodine was nearly 100% effective in preventing goiter in healthy children.</p> Signup and view all the answers

What is the significance of the kidneys in regulating iodide levels in the body?

<p>They filter and eliminate excess iodide from the blood.</p> Signup and view all the answers

What is the primary location of iodide in an adult's body?

<p>The thyroid gland.</p> Signup and view all the answers

What is the likely cause of iodine deficiency in the PD group, according to the researchers?

<p>Lack of iodized salt and dairy products in their diet</p> Signup and view all the answers

What is the effect of goitrogens on iodine metabolism?

<p>They inhibit iodine metabolism by the thyroid gland, reducing thyroid hormone production</p> Signup and view all the answers

What is the risk to infants of iodine-deficient women?

<p>They are likely to be born with cretinism, a condition characterized by permanent brain damage, reduced intellectual functioning, and growth retardation</p> Signup and view all the answers

What is the tolerable upper intake level (UL) for iodine?

<p>1.1 mg/day</p> Signup and view all the answers

What is the effect of radioactive iodine on the thyroid gland?

<p>It can enter the body and be picked up by the thyroid gland, increasing the risk of thyroid cancer, especially in children</p> Signup and view all the answers

Why are people with iodine deficiency more likely to accumulate radioactive iodine in their thyroid glands?

<p>Because they have a greater need for iodine, they are more likely to absorb the radioactive iodine</p> Signup and view all the answers

What is the consequence of iodine deficiency on the thyroid gland?

<p>It produces insufficient amounts of thyroid hormone, leading to goiter and other symptoms</p> Signup and view all the answers

What is the global effort to eliminate iodine deficiency?

<p>Promoting the use of iodized salt or iodine-fortified vegetable oils</p> Signup and view all the answers

What is the significance of cooking vegetables with goitrogens?

<p>It destroys goitrogens, reducing their inhibitory effect on iodine metabolism</p> Signup and view all the answers

What is the effect of manganese toxicity from contaminated drinking water on the nervous system?

<p>Similar to Parkinson's disease</p> Signup and view all the answers

What is the risk of iodine deficiency in pregnant women?

<p>It can lead to stillbirths or low-birth-weight babies, as well as cretinism in infants</p> Signup and view all the answers

What are the four enzymes that require molybdenum as a cofactor?

<p>Aldehyde oxidase, Mitochondrial amidoxime, Sulfite oxidase, and Xanthine oxidase</p> Signup and view all the answers

What food sources are rich in molybdenum?

<p>Legumes, grains, and nuts</p> Signup and view all the answers

What is the toxicity of excess molybdenum?

<p>Generally low</p> Signup and view all the answers

Have there been reported cases of molybdenum deficiency in healthy individuals?

<p>No</p> Signup and view all the answers

What is the purpose of giving potassium iodide supplements to people exposed to radioactive iodine?

<p>To block the thyroid gland's uptake of the radioactive form of iodine and reduce the risk of thyroid cancer.</p> Signup and view all the answers

What is the effect of long-term consumption of excessive fluoride on bones?

<p>It causes joint stiffness and bone pain due to the buildup of excess fluoride in bones, leading to skeletal fluorosis.</p> Signup and view all the answers

Why is selenium necessary in the body?

<p>Selenium functions as a component of selenoproteins, which are antioxidants and necessary for the normal functioning of the immune system and thyroid gland.</p> Signup and view all the answers

What are the common sources of selenium in the diet?

<p>Nuts, whole-grain products, seafood, and meats are generally rich sources of selenium.</p> Signup and view all the answers

What is the effect of selenium deficiency on the body?

<p>It reduces thyroid gland activity, depresses immune system function, and may contribute to the development of heart disease and cancer.</p> Signup and view all the answers

Why do people living in areas with selenium-deficient soil have a higher risk of certain diseases?

<p>They have a higher risk of certain types of cancer and heart disease due to the low selenium content in locally produced foods.</p> Signup and view all the answers

What is the significance of fluoride in teeth?

<p>Fluoride strengthens teeth and makes them more resistant to decay.</p> Signup and view all the answers

What is the effect of excessive fluoride consumption on teeth in children?

<p>It can cause permanently stained teeth that do not resist decay as well as healthy teeth, a condition known as dental fluorosis.</p> Signup and view all the answers

Why is it important for parents to teach their children proper toothpaste use?

<p>To prevent excessive fluoride consumption and reduce the risk of dental fluorosis.</p> Signup and view all the answers

What are the symptoms of selenium toxicity in livestock?

<p>Hair and weight loss, malformed hooves, muscle weakness, and paralysis can occur in horses and cattle that ingest poisonous amounts of selenium.</p> Signup and view all the answers

What is the UL for selenium per day in the United States?

<p>400 mcg/day</p> Signup and view all the answers

What are the signs and symptoms of chronic selenosis?

<p>Brittle fingernails, loss of hair and nails, garlicky body odor, nausea, vomiting, and fatigue.</p> Signup and view all the answers

What is the percentage of chromium in foods that is absorbed by the digestive tract?

<p>0.4 to 2.5%</p> Signup and view all the answers

What is the role of chromium in the body?

<p>Chromium plays an important role in maintaining proper carbohydrate and lipid metabolism.</p> Signup and view all the answers

What are the good sources of chromium?

<p>Meat, whole-grain products, yeast, fruits, and vegetables.</p> Signup and view all the answers

What are the signs of chromium deficiency?

<p>Impaired glucose tolerance and elevated blood cholesterol and triglyceride levels.</p> Signup and view all the answers

What is the function of manganese in the body?

<p>Manganese is an important component and activator of many enzymes in the body, playing a role in wound healing, metabolism, bone and cartilage formation, and antioxidant function.</p> Signup and view all the answers

What are the food sources of manganese?

<p>Leafy vegetables, whole grains, nuts, and tea.</p> Signup and view all the answers

Why is chromium supplementation risky?

<p>The long-term safety of taking various chromium supplements is unknown.</p> Signup and view all the answers

What is the AI for chromium per day for young women?

<p>25 mcg/day</p> Signup and view all the answers

What are some foods that can inhibit iron absorption, and how can vegetarians minimize this effect?

<p>Foods high in oxalic acid and phytic acid can inhibit iron absorption. Vegetarians can minimize this effect by consuming vitamin C-rich foods along with plant foods, as vitamin C increases nonheme iron absorption.</p> Signup and view all the answers

Why is it important for vegetarians to consume iron-fortified cereals, and what is the limitation of this approach?

<p>Iron-fortified cereals can help vegetarians meet their iron needs. However, the form of iron used in fortification is not as well absorbed as heme iron.</p> Signup and view all the answers

How can cooking utensils contribute to iron intake, and what is a potential drawback of this?

<p>Cooking acidic foods in cast-iron cookware can transfer iron to the food. However, this may lead to excessive iron intake if lighter cookware is not used.</p> Signup and view all the answers

What is the goal of treatment for iron deficiency anemia, and what should be addressed in addition to iron supplementation?

<p>The goal of treatment is to address iron deficiency anemia. In addition to iron supplementation, underlying causes such as intestinal bleeding should be identified and treated.</p> Signup and view all the answers

Why did the FDA require warning statements on iron supplement packaging, and what was the result of this regulation?

<p>The FDA required warning statements to reduce iron poisoning cases in children. After this regulation, only one child died from iron poisoning between 1998 and 2002.</p> Signup and view all the answers

What is hereditary hemochromatosis, and how does it lead to iron overload?

<p>Hereditary hemochromatosis is a genetic disease that leads to excess iron absorption, resulting in iron overload.</p> Signup and view all the answers

What is the benefit of consuming plant-based foods with vitamin C-rich foods, and provide an example?

<p>Consuming plant-based foods with vitamin C-rich foods enhances nonheme iron absorption. An example is eating spinach with orange segments.</p> Signup and view all the answers

Why is it important to read the Nutrition Facts panel for iron content, and what should be done with this information?

<p>Reading the Nutrition Facts panel helps identify iron-rich foods. Individuals should choose foods with high iron content whenever possible.</p> Signup and view all the answers

What is the recommended approach to adding more iron to the diet, and provide an example?

<p>The recommended approach is to combine plant-based iron sources with vitamin C-rich foods. An example is adding chopped onions and green peppers to peas or beans.</p> Signup and view all the answers

What is the significance of iron overload, and how can it be caused?

<p>Iron overload is a condition characterized by excess iron in the body, which can be caused by ingesting toxic amounts of iron supplements or having certain genetic diseases, such as hereditary hemochromatosis.</p> Signup and view all the answers

What is the primary function of the thyroid hormone produced by the thyroid gland?

<p>The thyroid hormone controls the rate of cell metabolism, that is, the rate at which cells obtain energy.</p> Signup and view all the answers

Why did cases of goiter caused by iodine deficiency become rare in the United States?

<p>Iodine was added to table salt in 1924, making iodized salt the major method of preventing iodine deficiencies in developed nations.</p> Signup and view all the answers

What is the recommended daily intake of iodine for adults?

<p>The adult RDA for iodine is 150 mcg/day.</p> Signup and view all the answers

What are some major sources of iodine in the diet?

<p>Saltwater fish, seafood, seaweed, some plants, and iodized salt are major sources of iodine.</p> Signup and view all the answers

Why is it essential to avoid excess sodium from all sources, including sea salt?

<p>Excess sodium consumption can lead to health problems, such as hypertension.</p> Signup and view all the answers

What happens to the thyroid gland when a person's iodine intake is too low?

<p>The pituitary gland releases a hormone that causes the thyroid gland to enlarge, trying to remove as much iodide as possible from the bloodstream.</p> Signup and view all the answers

Why did iodine intakes decline to marginal or inadequate levels in some Americans, particularly older adults?

<p>Many Americans, especially older adults, try to reduce their risk of hypertension by using less salt, which may lead to inadequate iodine intakes.</p> Signup and view all the answers

What was the effect of the 'Paleolithic' diet on iodine levels in the study of 49 obese women?

<p>The 'Paleolithic' diet led to inadequate iodine levels due to the exclusion of dairy products and other iodine-rich foods.</p> Signup and view all the answers

Why is iodized salt not a good source of iodine for preventing iodine deficiencies in some countries?

<p>Iodine fortification of salt is voluntary in some countries, so not all salt has the trace mineral added to it.</p> Signup and view all the answers

What is a potential consequence of inadequate iodine intake on the thyroid gland?

<p>Inadequate iodine intake can lead to an enlarged thyroid gland, also known as goiter.</p> Signup and view all the answers

Study Notes

Trace Minerals

  • Iron (Fe)
    • Component of hemoglobin and myoglobin that carries oxygen
    • Essential for energy generation, immune system function
    • RDA: 18 mg (women), 8 mg (men)
    • Good sources: meat, fortified cereals, whole-grain breads
    • Deficiency: fatigue, small pale red blood cells, poor immune system function
    • Toxicity: intestinal upset, organ damage, death
  • Zinc (Zn)
    • Component of numerous enzymes
    • RDA: 8 mg (women), 11 mg (men)
    • Good sources: seafood, meat, whole grains
    • Deficiency: skin rash, diarrhea, depressed sense of taste and smell
    • Toxicity: intestinal upset, depressed immune system function
  • Copper (Cu)
    • Promotes iron metabolism, component of antioxidant enzymes
    • RDA: 0.9 mg
    • Good sources: liver, cocoa, legumes, whole grains, shellfish
    • Deficiency: anemia, reduced immune system function, poor growth and development
    • Toxicity: vomiting, abnormal nervous system function, liver damage
  • Selenium (Se)
    • Component of antioxidant system
    • RDA: 55 mcg
    • Good sources: meat, eggs, fish, seafood, whole grains
    • Deficiency: muscle pain and weakness, form of heart disease
    • Toxicity: nausea, vomiting, hair loss, weakness, liver damage
  • Iodine (I)
    • Component of thyroid hormones
    • RDA: 150 mcg
    • Good sources: iodized salt, saltwater fish, dairy products
    • Deficiency: goiter, cretinism
    • Toxicity: reduced thyroid gland function
  • Fluoride (F−)
    • Increases resistance of tooth enamel to cavity formation
    • RDA: 3 mg (women), 4 mg (men)
    • Good sources: fluoridated water, tea, seaweed
    • No true deficiency, but increased risk of tooth decay
    • Toxicity: stomach upset, staining of teeth during development, bone deterioration
  • Chromium (Cr)
    • Enhances insulin action
    • RDA: 20-25 mcg (women), 30-35 mcg (men)
    • Good sources: egg yolks, whole grains, pork, nuts, mushrooms
    • Deficiency: blood glucose level remains elevated after meals
    • Toxicity: unknown
  • Manganese (Mn)
    • Cofactor for certain enzymes, including those involved in carbohydrate metabolism
    • RDA: 1.8 mg (women), 2.3 mg (men)
    • Good sources: nuts, oats, beans, tea
    • Deficiency: none in humans
    • Toxicity: abnormal nervous system function
  • Molybdenum (Mo)
    • Component of certain coenzymes
    • RDA: 45 mcg
    • Good sources: liver, peas, beans, cereal products, low-fat milk
    • Deficiency: none in healthy humans
    • Toxicity: rare, from dietary supplements, causes joint pain and other symptoms

Iron Regulation

  • Body regulates iron absorption and conservation
  • Digestive tract absorbs 5-15% of dietary iron
  • Liver incorporates iron into ferritin until needed
  • Body can recycle iron from red blood cells
  • Iron lost through GI tract, urine, skin, and bleeding
  • Iron deficiency anemia: lack of energy, difficulty concentrating, pale skin, fatigue, weakness
  • Causes: blood loss, inadequate dietary iron, inability to absorb iron
  • Can lead to premature birth, low birth weight, and heart problems in pregnant women
  • Children and adolescents are at risk due to rapid growth rates
  • Total vegetarians are at risk due to lower iron intake

Iron Toxicity

  • UL: 45 mg/day
  • Can cause vomiting, diarrhea, coma, and death
  • Iron supplements can interact with certain medications
  • Hereditary hemochromatosis: genetic disorder causing excessive iron absorption
  • Symptoms: joint pain, fatigue, weight loss, abdominal pain, gray or bronze skin color### Zinc
  • Zinc is an essential mineral that plays a crucial role in many bodily functions, including immune system function, wound healing, and protein synthesis.
  • Zinc deficiency can cause stunted growth, delayed sexual maturation, and impaired sense of taste and smell.
  • The signs of zinc deficiency include loss of appetite, diarrhea, hair loss, dermatitis, poor wound healing, and mental slowness.
  • Zinc-rich sources include red meat, poultry, seafood, beans, and nuts.
  • Vegetarians are at higher risk of zinc deficiency due to the lower bioavailability of zinc from plant-based sources.
  • The recommended daily intake of zinc is 8 mg/day for women and 11 mg/day for men.

Copper

  • Copper is an essential mineral that plays a crucial role in the production of enzymes and connective tissue.
  • Copper deficiency can cause anemia, impaired immune function, and poor growth.
  • The recommended daily intake of copper is 0.9 mg/day for adults.
  • Copper-rich sources include shellfish, nuts, legumes, and whole grains.
  • Interference with copper absorption can occur with high intakes of iron or zinc.

Iodine

  • Iodine is an essential mineral that plays a crucial role in thyroid function and cell metabolism.
  • Iodine deficiency can cause goiter, cretinism, and impaired cognitive function.
  • The recommended daily intake of iodine is 150 mcg/day for adults.
  • Iodine-rich sources include iodized salt, seafood, dairy products, and some breads.
  • Goitrogens, found in raw vegetables, can interfere with iodine metabolism.

Fluoride

  • Fluoride is not an essential nutrient but strengthens bones and teeth when ingested in small amounts.
  • Fluoride toxicity can cause fluorosis, which affects bones and teeth.
  • The primary sources of fluoride are fluoridated water, toothpaste, and dental rinses.

Selenium

  • Selenium is an essential mineral that functions as an antioxidant and is necessary for immune system function and thyroid function.
  • Selenium deficiency can cause impaired immune function and thyroid function.
  • The recommended daily intake of selenium is not established, but selenium-rich sources include nuts, whole grains, seafood, and meats.
  • Brazil nuts have very high selenium contents, and excessive consumption can be toxic.### Selenium
  • Most Americans' diets meet the RDA for selenium, making deficiency uncommon in the US.
  • Selenium deficiency can occur in people with serious digestive tract conditions that interfere with absorption.
  • Deficiency reduces thyroid gland activity, depresses immune system function, and may contribute to heart disease and cancer.
  • In areas where soil lacks selenium, diets typically contain inadequate amounts, leading to increased risk of cancer and heart disease.
  • There is no scientific evidence to support the use of selenium supplements to prevent or treat cancer or CVD.

Selenium Toxicity

  • The UL for selenium is 400 mcg/day.
  • Selenium toxicity (selenosis) is rare in the US, but can occur from drinking well water with high selenium levels or taking megadoses of supplements.
  • Signs and symptoms of chronic selenosis include brittle fingernails, hair and nail loss, garlicky body odor, nausea, vomiting, and fatigue.

Chromium

  • Chromium is an essential trace mineral recognized for its importance in human diets only in the past 40 years.
  • Chromium plays a role in maintaining proper carbohydrate and lipid metabolism.
  • The body absorbs only 0.4-2.5% of chromium from foods, with the remainder excreted in feces.
  • Vitamin C and niacin enhance chromium absorption.
  • Chromium helps regulate blood glucose levels by enhancing insulin's action on cell membranes.

Sources of Chromium

  • Meat, whole-grain products, yeast, fruits, and vegetables are good sources of chromium.
  • The amount of chromium in plant foods reflects the chromium content of soils where crops are grown.
  • Whole grains, fruits, and vegetables are good sources of chromium.

Dietary Adequacy and Deficiency

  • The adult AIs for chromium are 25 mcg/day for young women and 35 mcg/day for young men.
  • Well-balanced diets typically contain these amounts of chromium.
  • Chromium deficiency signs include impaired glucose tolerance and elevated blood cholesterol and triglyceride levels.

Chromium Toxicity

  • No UL has been set for chromium, as the form in foods has not been shown to produce toxicity.
  • The long-term safety of taking various chromium supplements is unknown, making supplemental chromium potentially risky.

Manganese

  • Manganese is an important component and activator of many enzymes in the body, involved in wound healing, metabolism, bone and cartilage formation, and antioxidant function.
  • Food sources of manganese include leafy vegetables, whole grains, nuts, and tea.
  • Manganese deficiency is rare in humans and interferes with reproduction, growth, and metabolism in animal studies.
  • Overconsumption of manganese can cause a nervous system disorder similar to Parkinson's disease.

Molybdenum

  • Molybdenum is a cofactor needed for the functioning of four enzymes: aldehyde oxidase, mitochondrial amidoxime, sulfite oxidase, and xanthine oxidase.
  • Legumes, grains, and nuts are excellent sources of molybdenum.
  • There have been no reports of molybdenum deficiency in healthy individuals, and excesses of the trace mineral generally have low toxicity.

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Learn about the key functions and food sources of trace minerals, as well as deficiency and toxicity disorders associated with them.

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