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The MineralsThe Minerals

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MineralsMinerals

Minerals serve three roles:Minerals serve three roles: TheyThey provide structureprovide structure in forming bones andin forming bones and

teethteeth

TheyThey help maintain normal heart rhythmhelp maintain normal heart rhythm,,muscle contractility, neural conductivity, andmuscle contractility, neural conductivity, andacidacid--base balancebase balance

They helpThey help regulate cellular metabolismregulate cellular metabolism bybybecoming part of enzymes and hormones thatbecoming part of enzymes and hormones thatmodulate cellular activitymodulate cellular activity

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The MineralsThe Minerals----An OverviewAn Overview

Major minerals are found in large quantitiesMajor minerals are found in large quantitiesin the body, while trace minerals are foundin the body, while trace minerals are foundin small quantities.in small quantities.

Minerals receive special handling in theMinerals receive special handling in thebody.body.

They may bind with other substances andThey may bind with other substances andinteract with other minerals, thus affectinginteract with other minerals, thus affectingabsorption.absorption.

Inorganic ElementsInorganic Elements

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The MineralsThe Minerals----An OverviewAn Overview

Nutrient InteractionsNutrient Interactions

Sodium and calciumSodium and calcium

Phosphorus and magnesiumPhosphorus and magnesiumOften caused by supplementsOften caused by supplements

Varied RolesVaried Roles

Sodium, potassium and chloride functionSodium, potassium and chloride function

primarily in fluid balance.primarily in fluid balance.

Calcium, phosphorus and magnesium functionCalcium, phosphorus and magnesium functionprimarily in bone growth and health.primarily in bone growth and health.

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SodiumSodium

Sodium is one of the primary electrolytes in theSodium is one of the primary electrolytes in thebody and is responsible for maintaining fluidbody and is responsible for maintaining fluidbalance.balance.

Dietary recommendations include a moderateDietary recommendations include a moderateintake of salt and sodium.intake of salt and sodium.

Excesses may aggravate hypertension.Excesses may aggravate hypertension.

Most of the sodium in the diet is found in tableMost of the sodium in the diet is found in tablesalt and processed foods.salt and processed foods.

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SodiumSodium

Sodium Roles in the BodySodium Roles in the Body

Maintains normal fluid and electrolyte andMaintains normal fluid and electrolyte andacidacid--base balancebase balance

Assists in nerve impulse transmission andAssists in nerve impulse transmission andmuscle contractionmuscle contraction

Filtered out of the blood by the kidneysFiltered out of the blood by the kidneys

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SodiumSodium

Sodium RecommendationsSodium Recommendations

Minimum Adults: 500 mg/dayMinimum Adults: 500 mg/day

Adequate Intake (2004)Adequate Intake (2004) For those 19For those 19--50 years of age, 1,500 mg/day50 years of age, 1,500 mg/day

For those 51For those 51--70 years of age, 1,300 mg/day70 years of age, 1,300 mg/day

For those older than 70 years of age, 1,200 mg/dayFor those older than 70 years of age, 1,200 mg/day

The upper intake level for adults is 2,300 mg/day.The upper intake level for adults is 2,300 mg/day.

Maximum % Daily Value on food labels is set at 2400Maximum % Daily Value on food labels is set at 2400mg/day.mg/day.

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SodiumSodium

Sodium and HypertensionSodium and Hypertension Salt has a great impact on high blood pressure. SaltSalt has a great impact on high blood pressure. Salt

restriction does help to lower blood pressure.restriction does help to lower blood pressure.

Salt sensitivity is a term to describe individuals whoSalt sensitivity is a term to describe individuals whorespond to a high salt intake with high bloodrespond to a high salt intake with high bloodpressure.pressure.

Dietary Approaches to Stop Hypertension (DASH) is aDietary Approaches to Stop Hypertension (DASH) is adiet plan that helps to lower blood pressure.diet plan that helps to lower blood pressure.

Sodium and Bone Loss (Osteoporosis)Sodium and Bone Loss (Osteoporosis) High sodium intake is associated with calciumHigh sodium intake is associated with calcium

excretion.excretion.

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SodiumSodium

Sodium in FoodsSodium in Foods

Large amounts in processed foods (75% ofLarge amounts in processed foods (75% ofsodium in the diet)sodium in the diet)

Table salt (15% added sodium in the diet)Table salt (15% added sodium in the diet)

Moderate amounts in meats, milks, breadsModerate amounts in meats, milks, breads

and vegetables (approximately 10% ofand vegetables (approximately 10% ofsodium in the diet)sodium in the diet)

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SodiumSodium

Sodium DeficiencySodium Deficiency

Sodium and water must be replaced afterSodium and water must be replaced aftervomiting, diarrhea or heavy sweating.vomiting, diarrhea or heavy sweating.

Symptoms are muscle cramps, mental apathy,Symptoms are muscle cramps, mental apathy,and loss of appetite.and loss of appetite.

Salt tablets without water induce dehydration.Salt tablets without water induce dehydration.

Be careful of hyponatremia during ultraBe careful of hyponatremia during ultra--endurance athletic activities.endurance athletic activities.

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SodiumSodium

Sodium Toxicity and Excessive IntakesSodium Toxicity and Excessive Intakes

Edema and acute hypertensionEdema and acute hypertension

Prolonged high intake may contribute toProlonged high intake may contribute tohypertension.hypertension.

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ChlorideChloride

Chloride in an essential nutrient that plays a roleChloride in an essential nutrient that plays a rolein fluid balance.in fluid balance.

It is associated with sodium and part ofIt is associated with sodium and part ofhydrochloric acid in the stomach.hydrochloric acid in the stomach.

Chloride Roles in the BodyChloride Roles in the Body Maintains normal fluid and electrolyte balanceMaintains normal fluid and electrolyte balance

Part of hydrochloric acid found in the stomachPart of hydrochloric acid found in the stomach

Necessary for proper digestionNecessary for proper digestion

Chloride IntakesChloride IntakesAbundant in foodsAbundant in foods

Abundant in processed foodsAbundant in processed foods

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ChlorideChloride

Chloride Deficiency and ToxicityChloride Deficiency and Toxicity

Deficiency is rare.Deficiency is rare.

Losses can occur with vomiting, diarrhea orLosses can occur with vomiting, diarrhea orheavy sweating.heavy sweating.

Dehydration due to water deficiency canDehydration due to water deficiency can

concentrate chloride to high levels.concentrate chloride to high levels. The toxicity symptom is vomiting.The toxicity symptom is vomiting.

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PotassiumPotassium

Potassium is another electrolytePotassium is another electrolyteassociated with fluid balance.associated with fluid balance.

It is associated with hypertension.It is associated with hypertension.

It is found in freshIt is found in fresh foodsfoods mostlymostlyfruits and vegetables.fruits and vegetables.

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Eat More Fruits andVegetables!

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PotassiumPotassium

Potassium Roles in the BodyPotassium Roles in the Body

Maintains normal fluid and electrolyte balanceMaintains normal fluid and electrolyte balance

Facilitates many reactionsFacilitates many reactions Supports cell integritySupports cell integrity

Assists in nerve impulse transmission andAssists in nerve impulse transmission andmuscle contractionsmuscle contractions

Maintains the heartbeatMaintains the heartbeat

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PotassiumPotassium

Potassium Recommendations and IntakesPotassium Recommendations and Intakes

Adequate Intake (2004)Adequate Intake (2004)

For all adults, 4,700 mg/dayFor all adults, 4,700 mg/day

Fresh foods are rich sources.Fresh foods are rich sources.

Processed foods have less potassium.Processed foods have less potassium.

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Eat More Fruits andVegetables!

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PotassiumPotassium

Potassium and HypertensionPotassium and Hypertension

Low potassium intakes increase bloodLow potassium intakes increase bloodpressure.pressure.

High potassium intakes prevent and correctHigh potassium intakes prevent and correcthypertension.hypertension.

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PotassiumPotassium

Potassium DeficiencyPotassium Deficiency

Symptoms include muscular weakness,Symptoms include muscular weakness,paralysis, confusion, increased bloodparalysis, confusion, increased bloodpressure, salt sensitivity, kidney stones, andpressure, salt sensitivity, kidney stones, andbone turnover.bone turnover.

Later signs include irregular heartbeats,Later signs include irregular heartbeats,

muscle weakness, and glucose intolerance.muscle weakness, and glucose intolerance.

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PotassiumPotassium

Potassium ToxicityPotassium Toxicity

Results from supplements or overconsumptionResults from supplements or overconsumptionof potassium saltsof potassium salts

Can occur with certain diseases or treatmentsCan occur with certain diseases or treatments

Symptoms include muscular weakness andSymptoms include muscular weakness and

vomiting.vomiting. If given into a vein, potassium can cause theIf given into a vein, potassium can cause the

heart to stop. (and you die)heart to stop. (and you die)

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CalciumCalcium

Most of calcium (99%) is found in the bones.Most of calcium (99%) is found in the bones.

The remaining calcium (1%) is found in theThe remaining calcium (1%) is found in the

blood and has many functions.blood and has many functions. Bone and blood calcium are kept in balanceBone and blood calcium are kept in balance

with a system of hormones and vitamin D.with a system of hormones and vitamin D.

Blood calcium remains in balance at theBlood calcium remains in balance at theexpense of bone calcium and at the risk ofexpense of bone calcium and at the risk ofdeveloping osteoporosis in later years.developing osteoporosis in later years.

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CalciumCalcium

Calcium in BonesCalcium in Bones

Hydroxyapatite are crystals of calcium andHydroxyapatite are crystals of calcium andphosphorus.phosphorus.

Mineralization is the process wherebyMineralization is the process wherebyminerals crystallize on the collagen matrixminerals crystallize on the collagen matrixof a growing bone, hardening of the bone.of a growing bone, hardening of the bone.

There is an ongoing process of remodelingThere is an ongoing process of remodelingconstantly taking place.constantly taking place.

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CalciumCalcium

Calcium and Disease PreventionCalcium and Disease PreventionMay protect against hypertensionMay protect against hypertensionDASH diet that is rich in calcium,DASH diet that is rich in calcium,

magnesium, and potassiummagnesium, and potassiumMay be protective relationship with bloodMay be protective relationship with blood

cholesterol, diabetes, and colon cancercholesterol, diabetes, and colon cancer

Calcium and ObesityCalcium and ObesityMaintaining healthy body weightMaintaining healthy body weightCalcium from dairy foods has better resultsCalcium from dairy foods has better results

than calcium from supplements.than calcium from supplements.More research is needed.More research is needed.

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CalciumCalcium

Calcium BalanceCalcium BalanceWorks with vitamin DWorks with vitamin D

Works with parathyroid hormone and calcitoninWorks with parathyroid hormone and calcitonin

Calcium rigor develops when there are highCalcium rigor develops when there are highblood calcium levels (muscles contract).blood calcium levels (muscles contract).

Calcium tetany develops when there are lowCalcium tetany develops when there are lowblood calcium levels and causes uncontrolledblood calcium levels and causes uncontrolled

muscle contractions. (and you die).muscle contractions. (and you die).Abnormalities are due to hormone or lack ofAbnormalities are due to hormone or lack of

vitamin D.vitamin D.

Bones get robbed of calcium before bloodBones get robbed of calcium before bloodconcentrations get low.concentrations get low.

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CalciumCalcium

Calcium Roles in the BodyCalcium Roles in the Body

Calcium AbsorptionCalcium Absorption

Absorption rate for adults is 25% of calciumAbsorption rate for adults is 25% of calciumconsumed.consumed.

CalciumCalcium--binding protein is needed for calciumbinding protein is needed for calciumabsorption.absorption.

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CalciumCalcium

Factors that enhanceFactors that enhanceabsorptionabsorption

Stomach acidStomach acid

Vitamin DVitamin D LactoseLactose

Growth hormonesGrowth hormones

Factors that inhibitabsorption

Lack of stomach acidLack of stomach acid

Vitamin D deficiencyVitamin D deficiency

High phosphorus intakeHigh phosphorus intake

HighHigh--fiber dietfiber diet

Phytates in seeds, nuts,Phytates in seeds, nuts,and grainsand grains

Oxalates in beet greens,Oxalates in beet greens,rhubarb, and spinachrhubarb, and spinach

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CalciumCalcium

Calcium Recommendations and SourcesCalcium Recommendations and Sources

Calcium Recommendations (1997 AdequateCalcium Recommendations (1997 AdequateIntake)Intake)

AI Adolescents: 1300 mg/dayAI Adolescents: 1300 mg/day

AI Adults: 1000 mg/day if 19AI Adults: 1000 mg/day if 19--50 years of age50 years of age

AI Adults: 1200 mg/day if greater than 50AI Adults: 1200 mg/day if greater than 50

years of ageyears of ageUpper level for adults: 2500 mg/dayUpper level for adults: 2500 mg/day

Peak bone mass is the bones fullest potentialPeak bone mass is the bones fullest potentialin size and density developed < 30 yoin size and density developed < 30 yo

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CalciumCalcium

Calcium Recommendations and SourcesCalcium Recommendations and Sources

Calcium in Milk ProductsCalcium in Milk Products

Drink milk.Drink milk.Eat yogurt and cheese.Eat yogurt and cheese.

Add dry milk during food preparation.Add dry milk during food preparation.

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CalciumCalcium

Calcium Recommendations and Sources

Calcium in Other Foods

Tofu, corn tortillas, some nuts and seeds

Mustard and turnip greens, broccoli, bok choy,kale, parsley, watercress, and seaweed (nori)

Legumes

Oysters and small fish consumed with bones

Mineral waters, calcium-fortified orange juice,fruit and vegetable juices, high-calcium milk

Calcium-fortified cereals and breads

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Fig. 12-15, p. 420

Cauliflower, watercress,

brussels sprouts, rutabaga,kale, mustard greens, bok

choy, broccoli, turnip greens

50%absorbed

30%

absorbed

Milk, calcium-fortified soy

milk, calcium-set tofu, cheese,

yogurt, calcium- fortified

foods and beverages

20%absorbed Almonds, sesame seeds,pinto beans, sweet

potatoes

5%

absorbed

Spinach, rhubarb, Swiss

chardStepped Art

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CalciumCalcium

Calcium DeficiencyCalcium Deficiency

Osteoporosis is the disease where the bonesis the disease where the bonesbecome porous and fragilebecome porous and fragile

No obvious symptoms of mineral loss in bonesNo obvious symptoms of mineral loss in bonesappear. It is silent.appear. It is silent.

Deficiency in children can present as stuntedDeficiency in children can present as stuntedgrowth.growth.

Toxicity symptoms include constipation,Toxicity symptoms include constipation,increased risk of urinary stone formation,increased risk of urinary stone formation,kidney dysfunction, and interference with thekidney dysfunction, and interference with theabsorption of other minerals.absorption of other minerals.

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PhosphorusPhosphorus

Most of the phosphorus is found in theMost of the phosphorus is found in thebones and teeth.bones and teeth.

It is also important in energy metabolism,It is also important in energy metabolism,as part of phospholipids, and as part ofas part of phospholipids, and as part ofgenetic materials.genetic materials.

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PhosphorusPhosphorus

Phosphorus Roles in the BodyPhosphorus Roles in the Body

Mineralization of bones and teethMineralization of bones and teeth

Part of every cellPart of every cell

Genetic material (DNA and RNA)Genetic material (DNA and RNA)

Part of phospholipidsPart of phospholipids

Energy transferEnergy transfer

Buffer systems that maintain acidBuffer systems that maintain acid--basebasebalancebalance

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PhosphorusPhosphorus

Phosphorus Recommendations and IntakesPhosphorus Recommendations and Intakes(1997 RDA)(1997 RDA) RDA Adults: 700 mg/day for ages 19RDA Adults: 700 mg/day for ages 19--70 years70 years

Upper intake level for those 19Upper intake level for those 19--70 years of age is70 years of age is4,000 mg/day.4,000 mg/day.

Sources include all animal foods including meat, fishSources include all animal foods including meat, fishand poultry, milk and eggsand poultry, milk and eggs

Phosphorus toxicity symptoms include thePhosphorus toxicity symptoms include the

calcification of nonskeletal tissues, especially thecalcification of nonskeletal tissues, especially thekidneys.kidneys.

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MagnesiumMagnesium

Magnesium supports bone mineralization,Magnesium supports bone mineralization,and is involved in energy systems and inand is involved in energy systems and inheart functioning.heart functioning.

It is widespread in foods.It is widespread in foods.

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MagnesiumMagnesium

Magnesium Roles in the BodyMagnesium Roles in the Body

Bone mineralizationBone mineralization

Building of proteinBuilding of protein

Enzyme actionEnzyme action Normal muscle contractionNormal muscle contraction

Nerve impulse transmissionNerve impulse transmission

Maintenance of teeth by preventing dental cariesMaintenance of teeth by preventing dental caries

Functioning of the immune systemFunctioning of the immune system

Blood clottingBlood clotting

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MagnesiumMagnesium

Magnesium Intakes (1997 RDA)Magnesium Intakes (1997 RDA)

RDA Adult Men: 400 mg/day for 19RDA Adult Men: 400 mg/day for 19--30 years of age30 years of age

RDA Adult Women: 310 mg/day for 19RDA Adult Women: 310 mg/day for 19--30 years of30 years of

ageage Upper level for adults: 350 mg nonfoodUpper level for adults: 350 mg nonfood

magnesium/daymagnesium/day

Nuts and legumes, whole grains, dark greenNuts and legumes, whole grains, dark green

vegetables, seafood, chocolate and cocoavegetables, seafood, chocolate and cocoa Hard water and some mineral watersHard water and some mineral waters

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MagnesiumMagnesium

Magnesium DeficiencyMagnesium Deficiency Deficiencies are rare.Deficiencies are rare.

SymptomsSymptoms Weakness and confusionWeakness and confusion

Convulsions in extreme deficiencyConvulsions in extreme deficiency

Bizarre muscle movements of the eye and faceBizarre muscle movements of the eye and face

HallucinationsHallucinations

Difficulties in swallowingDifficulties in swallowing

Growth failure in childrenGrowth failure in children

Develops from alcohol abuse, protein malnutrition,Develops from alcohol abuse, protein malnutrition,kidney disorders and prolonged vomiting and diarrheakidney disorders and prolonged vomiting and diarrhea

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MagnesiumMagnesium

Magnesium and HypertensionMagnesium and Hypertension

Protects against heart disease andProtects against heart disease andhypertensionhypertension

Low magnesium restricts walls of arteries andLow magnesium restricts walls of arteries andcapillaries.capillaries.

Magnesium ToxicityMagnesium Toxicity

Symptoms from nonfood magnesium areSymptoms from nonfood magnesium arediarrhea, alkalosis, and dehydration.diarrhea, alkalosis, and dehydration.

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SulfateSulfate

Sulfate requirements are met bySulfate requirements are met byconsuming a varied diet.consuming a varied diet.

It is found in essential nutrients includingIt is found in essential nutrients includingprotein.protein.

There is no recommended intake andThere is no recommended intake andthere are no known deficiencies.there are no known deficiencies.

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Osteoporosis and CalciumOsteoporosis and Calcium

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Osteoporosis and CalciumOsteoporosis and Calcium

Osteoporosis is one of the most prevalentOsteoporosis is one of the most prevalentdiseases of aging.diseases of aging.

Strategies to reduce risks involve dietaryStrategies to reduce risks involve dietarycalcium.calcium.

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Bone Development andBone Development andDisintegrationDisintegration

Cortical bone is the outer shellCortical bone is the outer shellcompartment of bone.compartment of bone.

Creates the shell of long bonesCreates the shell of long bones

Creates the shell caps on the end of bonesCreates the shell caps on the end of bones

Releases calcium slower than trabecular boneReleases calcium slower than trabecular bone

Losses can begin in the 40s.Losses can begin in the 40s.

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Bone Development andBone Development andDisintegrationDisintegration

Trabecular bone is the inner lacy matrixTrabecular bone is the inner lacy matrixcompartment of bone.compartment of bone. Can be affected by hormones in the bodyCan be affected by hormones in the body

signaling the release of calciumsignaling the release of calcium

Provides a source for blood calcium whenProvides a source for blood calcium whenneededneeded

Losses can become significant in the 30s forLosses can become significant in the 30s for

men and women.men and women. Results in type I osteoporosisResults in type I osteoporosis

Can result in spine and wrist fractures and loss ofCan result in spine and wrist fractures and loss ofteethteeth

Women are affectedWomen are affected 6 times6 times as often as men.as often as men.

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Bone Development andBone Development andDisintegrationDisintegration

Losses of both trabecular and cortical boneLosses of both trabecular and cortical boneresult in type II osteoporosis.result in type II osteoporosis.

Can result in compression fractures of the spineCan result in compression fractures of the spine

Hip fractures can develop.Hip fractures can develop. Twice as common in women as in menTwice as common in women as in men

The diagnosis of osteoporosis is performed usingThe diagnosis of osteoporosis is performed usingbone density tests.bone density tests.

Individual risk factors for osteoporosis are alsoIndividual risk factors for osteoporosis are alsoconsidered.considered.

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Age and Bone CalciumAge and Bone Calcium

Maximizing Bone MassMaximizing Bone Mass Children and adolescents need to consume enoughChildren and adolescents need to consume enough

calcium and vitamin D to create denser bones.calcium and vitamin D to create denser bones.

With a higher initial bone mass, the normal losses ofWith a higher initial bone mass, the normal losses ofbone density that occur with age will have lessbone density that occur with age will have lessdetrimental effects.detrimental effects.

Minimizing Bone LossMinimizing Bone Loss Ensuring adequate intakes of vitamin D and calciumEnsuring adequate intakes of vitamin D and calcium

are consumedare consumed Hormonal changes can increase calcium losses.Hormonal changes can increase calcium losses.

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Gender and HormonesGender and Hormones

Men at lower risk than womenMen at lower risk than women

Hormonal changesHormonal changes

Rapid bone loss in nonmenstruatingRapid bone loss in nonmenstruatingwomenwomen

Medications can be used that inhibitMedications can be used that inhibitosteoclasts or stimulate osteoblasts.osteoclasts or stimulate osteoblasts.

Soy offers some protection.Soy offers some protection.

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Genetics and EthnicityGenetics and Ethnicity

Genes may play a role.Genes may play a role.

Environment alsoEnvironment also diet and calciumdiet and calcium

Physical activity, body weight, alcohol, andPhysical activity, body weight, alcohol, andsmoking have a role.smoking have a role.

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Physical Activity and Body WeightPhysical Activity and Body Weight

Muscle strength and bone strength goMuscle strength and bone strength gotogether.together.

Heavy body weights and weight gainsHeavy body weights and weight gainsplace a stress on bones and promote boneplace a stress on bones and promote bonedensity.density.

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Smoking and AlcoholSmoking and Alcohol

SmokersSmokers Less dense bonesLess dense bones

Damage can be reversed when smoking stops.Damage can be reversed when smoking stops.

Alcohol abuseAlcohol abuse Enhances fluid excretion, thus increasesEnhances fluid excretion, thus increases

calcium lossescalcium losses

Upsets hormonal balance for healthy bonesUpsets hormonal balance for healthy bones

Slows bone formationSlows bone formation Stimulates bone breakdownStimulates bone breakdown

Increases risks of fallingIncreases risks of falling

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NutrientsNutrients

Dietary CalciumDietary Calcium the key to preventionthe key to prevention

Other NutrientsOther NutrientsAdequate proteinAdequate protein

Adequate vitamin DAdequate vitamin DVitamin K protects against hip fractures.Vitamin K protects against hip fractures.

Magnesium and potassium help to maintain boneMagnesium and potassium help to maintain bonemineral density.mineral density.

Vitamin AVitamin A

OmegaOmega--3 fatty acids3 fatty acids

Fruits and vegetablesFruits and vegetables

Reduce saltReduce salt

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A Perspective on SupplementsA Perspective on Supplements

CalciumCalcium--rich foods are best.rich foods are best.

Supplements may be needed when requirementsSupplements may be needed when requirementsare not met through foods.are not met through foods.

Types of supplementsTypes of supplementsAntacids contain calcium carbonate.Antacids contain calcium carbonate.

Bone meal or powdered bone, oyster shell or dolomiteBone meal or powdered bone, oyster shell or dolomiteare calcium supplements.are calcium supplements.

Contain lead??Contain lead??

Small doses are better absorbed.Small doses are better absorbed.

Different absorption rates from different types ofDifferent absorption rates from different types ofcalcium supplementscalcium supplements

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Some Closing ThoughtsSome Closing Thoughts

Age, gender and genetics are beyondAge, gender and genetics are beyondcontrol.control.

There are effective strategies forThere are effective strategies forprevention that include adequate calciumprevention that include adequate calciumand vitamin D intake, physical activity,and vitamin D intake, physical activity,moderation of alcohol, abstaining frommoderation of alcohol, abstaining from

cigarettes, and supplementation if needed.cigarettes, and supplementation if needed.