Minerals In The Adult Body PDF

Food Sources : Cheese , Bagoong, Kuhol, Dilis, Saluyot, Alakaak, milk, Seaweeds, Sardines, Dried fish, Talangka, hipon Effects of Excess : Hypercalcemia  Retarded Growth Osteomalacia (Adult Rickets) SODIUM Function : Electrolyte that aids fluid balance and maintenance...

Food Sources : Cheese , Bagoong, Kuhol, Dilis, Saluyot, Alakaak, milk, Seaweeds, Sardines, Dried fish, Talangka, hipon Effects of Excess : Hypercalcemia  Retarded Growth Osteomalacia (Adult Rickets) SODIUM Function : Electrolyte that aids fluid balance and maintenance of blood pressure Food Sources : Carrots, Celery, Peas, Spinach, Soy Sauce Patis, Catsup, Beets, Processed foods, canned foods, Vetsin Effects of Deficiency or Excess : Hyponatremia, Hypertension, Kidney disorders POTASSIUM Function : Electrolyte that maintains fluid status in cells Helps with nerve transmission and muscle functions Food Sources : Fruit juice, Raw and dried fruits, milk, dark green vegetables, meat, unrefined cereals Effects of Deficiency or Excess : Hypokalemia, Apathy, Muscular weakness, Mental Confusion, Abdominal distention, Hyperkalemia PHOSPHORUS Function : Part of bone and cell membrane structure Important in pH regulation as a principal anion in the cell Food Sources : Cheese, Dairy products, Poultry, Eggs, Milk, Meat, Fish, Dried beans Effects of Deficiency or Excess : Natural Phosphates cause no harm when taken in excess as these are simply voided in the stools. * However, elemental phosphorus is highly poisonous as it causes an erosion of the bone. SULFUR Function : * Part of every living tissue * Contained in the amino acids methionine and cysteine that participates in detoxification. Food Sources : Protein contains about 1% sulfur so that a diet adequate in protein will contain enough sulfur Effects of Deficiency or Excess : Cystinuria CHLORIDE (Cl) Function : * Often found in combination with sodium * Helps maintain fluid and electrolyte balance and acid-base balanse Food Sources : Table salt (NaCl) Effects of Deficiency or Excess : Alkalosis TRACE MINERALS IRON (FE) Function : * Helps provide oxygen to muscles * Assists in the creation of certain hprmones * Necessary for hemoglobin formation. Food Sources : Organ meats, Peanuts, Beef liver, Spaghetti, Rice bran, Soybeans, Clams, Eggs, Ampalaya Effects of Deficiency or Excess : Anemia, Hemosiderosis COPPER (Cu) Function : * Required for connective tissue formation. * Required for normal brain and nervous system functions * Essential in the formation of hemoglobin and bone Food Sources : Nuts, Mushroom, Beans, Cocoa, Cereals, Fish, Cherries, Eggs, Fresh fruits Effects of Deficiency or Excess : Depigmentation of skin and hair, CNS abnormalities, Hypotonia, Hypothermia, Chronic Microcytic Anemia, Skeletal Mineralization, Wilson’s Disease IODINE (I) Function : *Assists in thyroid regulation and production of thyroid hormone for the synthesis of thyroxine Food Sources : Seafoods, Seaweeds, Iodized salt Effects of Deficiency or Excess : Goiter, Cretinism, Myxedema MANGANESE (Mn) Function : * Assists in carbohydrate, amino acid and cholesterol metabolism * Increases storage of thiamine Food Sources : Nuts, Dried legumes, dried fruits, green leafy vegetables, cereals, Tea, Fresh fruits Non-leafy vegetables Effects of Deficiency or Excess : No incidence has been observed COBALT (Co) Function : * Necessary for RBC formation * Constituent of Vit. B12 * Essential for the normal functioning of the cells. Food Sources : Liver, Clams, Milk, Oysters, Lean beef, Saltwater fish Effects of Deficiency or Excess : Pernicious Anemia, Polycythemia ZINC (Zn) Function : * Necessary for normal growth, immune function and wound healing. * Present in the RNA Food Sources : Milk, Liver, Eggs, Legumes, Bran, Meat, Oyster, Nuts, Wheat, Whole-grain cereals Effects of Deficiency or Excess : Slow Growth, Alopecia, Hypospermia, Delayed sexual maturation, Night blindness, Nausea, Vomiting, Diarrhea, Abdominal cramps, Fever MOLYBDENUM (Mo) Function : * Catalyzing the oxidation of aldehydes to corresponding carboxylic acid and sulfite oxidase which functions in the degradation of sulfur derived from amino acids. Food Sources : Dried peas, Lean meats, Beans, Poultry Effects of Deficiency or Excess : Headache, Irritability, Night Blindness, Lethargy, Coma, Abnormal metabolism. FLUORIDE (F) Function : * Necessary for development of bones and teeth. * Effective in the treatment of Osteoporosis Food Sources : Water, Vegetables, Seafoods, Toothpaste Fruits, Cereals, Tea leaves, Salt Effects of Deficiency or Excess : Dental caries, Dental fluorosis, Osteoscklerosis, Growth depression, Fatal Poisoning SELENIUM (Se) Function : * Important for thyroid health, reproduction, , and defense against oxidative damage * Prevents the effects of Vitamin E deficiency. Food Sources : Organ meats, Cereals, Muscle meats, Dairy products Effects of Deficiency or Excess : Muscle pain, and tenderness, Pancreatic degeneration, Hemolytic Anemia. CHROMIUM (Cr) Function : * Stimulates the synthesis of fatty acids, and cholesterol in the liver. * Raises abnormally low fasting blood sugar level * Improves faulty uptake of sugar by body tissues Food Sources : Corn oil, Meats, Vegetables, Cereals Effects of Deficiency or Excess : Headache, Irritability, Night Blindness, Lethargy, Coma, Abnormal metabolism.  EXERCISE NO. 6 VITAMINS DIRECTIONS : Fill in the blanks with what you know about vitamins and their roles in the diet. 1. Why are vitamins called micronutrients ? 2. Can vitamins be seen or tasted? 3. Why do humans need vitamins ? 4. What can happen to a person who does not get enough of the essential vitamins ? 5. What vitamins need fat in order to be absorbed by the body ? 6. Why is there a need to get water-soluble vitamins regularly from 7. Which vitamin deficiencies are most likely to cause serious health problems ? 8. Do you think you get enough of the essential vitamins from the foods you eat ? 9. Do you eat a variety of foods to be sure you get all of the vitamins you need ? 10. How can you add more foods rich in essential vitamins to your meals ?  EXERCISE NO. 7 MINERALS Dietary minerals are inorganic substances that are obtained by the body from the food that we eat. DIRECTIONS : Do this exercise and find out about the minerals that are required to stay in good health. 1. Why are minerals called micronutrients ? 2. Where do minerals in food come from ? 3. Why do we need minerals ? 4. Do they provide energy ( calories) ? 5. Are minerals destroyed by heat or air ? 6. What can happen to a person who does not get enough of the essential minerals ? 7. Which four mineral deficiencies are most likely to cause serious health problems if we do not get enough of these minerals from our food ? 8. Do you think you get enough of these essential minerals from the foods you eat ? 9. Do you eat a variety of different foods to be sure you get all of the minerals you need ? 10. How can you add more foods rich in essential minerals to your meals ?