Minerals: Chapters 12 and 13 PDF

11/22/2019 Minerals Chapters 12 and 13 Minerals The 6th and Final Nutrient!!!! Minerals  Major minerals are needed in large amounts  Trace minerals in small amounts  Inorganic elements  Contain no carbon  Cannot be changed...

11/22/2019 Minerals Chapters 12 and 13 Minerals The 6th and Final Nutrient!!!! Minerals  Major minerals are needed in large amounts  Trace minerals in small amounts  Inorganic elements  Contain no carbon  Cannot be changed  Cannot be destroyed by heat, air, acid or mixing  Minerals can be lost when they leach into water  Variable Bioavailability  Binders in food can combine chemically with minerals and prevent their absorption.  Phytates are found in legumes and grains.  Oxalates are found in spinach and rhubarb. 1  11/22/2019 Nutrient Characterisitcs Major Minerals  Calcium  Phosphorus  Potassium  Sulfur  Sodium  Chloride  Magnesium Functions of Sodium  Primary electrolyte in extracellular fluid  Responsible for maintaining fluid balance  Maintains acid-base balance in the body  Involved in nerve transmission and muscle contractions  Kidneys filter sodium out of the blood  Amount excreted should equal the amount ingested  When blood sodium rises, thirst signals encourage drinking  Kidneys then excrete both excess water and sodium 2  11/22/2019 Sodium Recommendations  Most consume adequate or too much sodium  Recommendations  AI for 19-50yo: 1500 mg/day  UL for adults: 2300 mg/day (Average intake=3400 mg/day)  Food Sources  Processed Foods  Table Salt  Occurs naturally in some foods  Salt consumption  75% of salt in diets comes from salt added to foods from manufacturers  25% salt added to foods  10% naturally occurs in foods Sodium in Processed Food Sodium Deficiency and Toxicity  Deficiency is rare  Blood sodium may drop with vomiting, diarrhea, or heavy sweating  Symptoms are muscle cramps and confusion  Toxicity is common  Causes edema and high blood pressure 3  11/22/2019 Sodium and Health  Hypertension  Sodium thought to raise blood pressure  Salt (sodium chloride) has a greater effect on blood pressure  High intakes of salt can cause irreversible damage to blood vessels  Blood pressure increases in response to excess salt intake  Some are more salt sensitive than others  Individuals with hypertension  African Americans  Adults over 40yo  DASH Dietary Pattern Chloride  Major anion of extracellular fluid  Maintains fluid and electrolyte balance  Part of hydrochloric acid  Helps to maintain acidity of the stomach  Abundant in foods as a part of NaCl  ¾ tsp of NaCl meets the AI for both minerals  Recommendation  AI for Cl: 2300 mg/day  UL: 3600 mg/day  Vomiting, chronic diarrhea, and heavy may cause excessive loss of chloride Potassium  Main intracellular cation  Maintains fluid and electrolyte balance  Potassium and hypertension  Low potassium diets + high sodium  High potassium diet + low sodium  DASH diet 4  11/22/2019 Potassium Recommendations  AI for adults: 4700 mg/day  Food sources:  Whole foods  Meats  Milk  Fruits  Vegetables  Grains  Legumes Potassium Deficiency and Toxicity  Deficiency  High blood pressure  Salt sensitivity  Kidney stones  High burn turnover  Toxicity  Overconsumption of potassium supplements  Kidneys accelerate excretion Calcium  Most abundant mineral in the body  Bone and teeth  Small amount in body fluids  Bones are continuously gaining and losing minerals  Bones provide a bank of calcium for the blood  Blood calcium should almost always be normal  Calcium absorption  Adults absorb about 30% of Ca ingested  Infants, teens, and pregnant women absorb more  Vit D supports absorption and deficiency impairs it  Fiber, phytates, and oxalates interfere 5  11/22/2019 Calcium Recommendations and Food Sources  Recommendations:  RDA for adults and older men (51-70): 1000 mg/day  RDA for men over 70: 1200 mg/day  RDA for women over 50: 1200 mg/day  RDA for adolescents: 1300 mg/day  UL: 2500 mg/day  Calcium intakes too low  Food sources:  Milk and milk products  Vegetables: greens, broccoli, spinach  Tofu  Almonds Calcium Deficiency  Limits peak bone mass or weakens bones  Peak bone mass is reached by 30 yo  Bone loss typically occurs between 30-40  Excess bone loss can cause fractures due to osteopenia or osteoporosis  Osteoporosis is a silent disease  Important to measure bone density Phosphorus  Second most abundant mineral in the body  Found in bones, teeth, and all body cells  Assists in energy metabolism  ATP  Provide structure to phospholipids  Transport for lipids and component of cell membranes  Recommendations:  RDA for adults: 700 mg/day  UL: 4000 mg/day  Food sources  Animal foods  Meat, fish, poultry  Eggs and milk  Deficiency is unlikely 6  11/22/2019 Phosphorus Recommendations and Food Sources  Recommendations:  RDA for adults: 700 mg/day  UL: 4000 mg/day  Food sources  Animal foods  Meat, fish, poultry  Eggs and milk  Deficiency is unlikely Magnesium  Found in the body in bones (50%), muscles, and tissues  Helps to maintain bone health  Important part of energy metabolism  Muscle contractions and blood clotting  Supports normal function of the immune system  Recommendations:  RDA for men: 400 mg/day  RDA for women: 310 mg/day  UL: 350 mg/day from nonfood sources  Food sources  Nuts and legumes  Whole grains  Dark green vegetables  Seafood  Chocolate and cocoa Magnesium Deficiency  May affect bone metabolism  Inflammation leading to heart disease, hypertension, and DM  May contribute to high blood pressure  Walls of the arteries constrict  Remember the DASH diet 7