Minerals: Calcium, Phosphorus, Iron, Sodium & More

Major Element: Large amount Trace Element: Small amount Minerals Calcium Calcium is the most abundant mineral in the body. It forms part of the solid material deposit in bones. 99% calcium is stored in bones and t...

Major Element: Large amount Trace Element: Small amount Minerals Calcium Calcium is the most abundant mineral in the body. It forms part of the solid material deposit in bones. 99% calcium is stored in bones and teeth. Functions 1.​ Works with phosphorus to make calcium phosphate which is needed for the hardness and strength of healthy bones and teeth 2.​ Needed for normal blood clotting after injury 3.​ Needed for normal functioning of muscles and nerves 4.​ Needed for maintenance of bones and teeth once formed Note -​ The absorption of calcium and phosphorus, and the mineralisation of bones and teeth is controlled by the Vitamin D, Cholecalciferol -​ Vitamin D, calcium and phosphorus are required for the body to function properly -​ Calcium in green vegetables may be unavailable to the body because of cellulose (which the body can’t digest), it affects its absorption -​ Calcium is found in whole grains is also unavailable to the body due to the presence of phytic acid -​ When new bone is made, existing is taken away -​ Around age 30, calcium is lost and cannot be replaced Sources milk cheese almond tofu sardines leafy greens butter whole grain bones of can fortified bread hard water (dairy cereal fish products) Note calcium + cellulose calcium + phytic acid ] unavailable to the body Deficiency 1.​ Rickets: occurs in children, bones and teeth are not mineralised, which causes 2.​ Osteomalacia: occurs in adults, bones and teeth become fragile and brittle 3.​ Osteoporosis: loss of bone density and causes it to become brittle and fragile 4.​ Tetany: muscles and nerves don’t function properly, muscles contract rigidly and you get convulsions Toxicity -​ It can lead to kidney damage which is fatal, formation of kidney stones -​ It prevents the absorption of other minerals in the body  Major Element: Large amount Trace Element: Small amount Phosphorus Functions 1.​ Works with calcium (same functions) 2.​ Helps to produce energy by working with other minerals or nutrients Sources In all plant and animal cells. Also forms part of mary protein and it is commonly an additive in manufactured food Requirement A normal diet will supply phosphorus for all age groups Deficiency Not known to occur in humans  Major Element: Large amount Trace Element: Small amount Iron Iron is a component of haemoglobin, the red pigment in blood Functions 1.​ Production of haemoglobin 2.​ Transport oxygen around the body (to cells) 3.​ Required for the cellular respiration - to help breakdown carbohydrate to release energy in cells 4.​ Maintenance of all cells function Sources Heme (Ferrous) Non - Heme (Ferric) beef pork poultry shrimp sardines tofu beans lentils chocolate watercress peas eggs kale cereal spinach hummus raisins nut-butter dried-fruits whole-grains broccoli flaxseed hemp-heart they are more efficiently absorbed by the body, they are less efficiently absorbed by the body but only animal products absorbed 4 to 6 times better with Vitamin C, only plant products -​ eggs go in the non-heme/ ferric category since it is poorly absorbed Note Iron from plant foods us more difficult to absorb due to the presence of phytic acid Vitamin C increases iron absorption as it changes from ferric to ferrous form. Red blood cells die after about 6 weeks and it must be replaced frequently, particularly since only a small percentage of red blood cells. Iron + Phytic Acid → Difficult to absorb Deficiency -​ Iron Deficiency Anaemia 1.​ Haemoglobin is not made properly - insufficient oxygen carried around the body 2.​ Fatigue, weakness and pale complexion 3.​ General health affected as cells cannot function properly Requirements -​ Babies → breast milk have little calcium, so after 4 months, mineral drops in iron and solids are required -​ Pregnant women → iron requirements allow for the growing’s baby’s blood supply, some women may require iron tablets -​ Girls and young women → due to regular menstrual loss of blood which needs to be replaced -​ Prior operation or injuries → due to a usual high amount of blood loss  Major Element: Large amount Trace Element: Small amount Sodium, Chloride, Potassium Functions: 1.​ Regulate body fluids 2.​ Part of hydrochloric acid in the stomach - found in gastric juice Sources: anchovies bacon cheese gravy granules ham olives pickles prawn smoked meat salami salted nuts soy sauce yeast extract smoked fish cured meat manufactured foods They are usually eaten as sodium chloride or as potassium chloride Requirement: All individuals require those elements. Sodium chloride is especially needed in hot climates where they are lost in sweat. Some athletes take salt-chloride tablets. Toxicity: 1.​ Heart, liver or kidney disease 2.​ High blood pressure - hypertension Excess intakes are excreted as urine or sweat. Note: Low salt foods; -​ cereal -​ fruit -​ unsalted butter -​ low-sodium table salt -​ alternate flavorings, ex: spices  Major Element: Large amount Trace Element: Small amount Fluoride Functions: 1.​ Strengthen teeth against decay 2.​ Production of protective layer of teeth, enamel 3.​ Protects against bacteria attack Sources: tea sea water leafy veggies toothpaste eggs dairy nuts seeds fish meat fruits veggies Note: Fluoride is only of value when the teeth is developing in children Toxicity: -​ Mottling teeth  Major Element: Large amount Trace Element: Small amount Iodine Functions: Production of thyroxine: to produce energy/ regulate metabolism (chemical processes) Sources: seafood milk leafy veggies spinach fresh water iodised salt Deficiency: Goitre - swelling of thyroid gland results in slowed down metabolism