Minerals

Presented by Janice Hermann, PhD, RD/LD

OCES Adult and Older Adult Nutrition Specialist

MineralsMinerals are important and essential to life.Minerals are inorganic chemical compounds.

This means that minerals occur in the simplest form, as an atom of a single element.

Mineral StorageMinerals are stored in the body.

Since minerals are stored in the body it is possible to get a toxicity.

FunctionsMinerals have two general body functions;

building and regulating.Building

Minerals are essential for building bones, teeth and soft tissues.

FunctionsRegulating

Minerals in body fluids regulate body systems.Numerous metabolic process in the body require

minerals.Most enzymes need helper molecules.

Minerals function as cofactors that help enzymes to function. Minerals are either part of the enzyme itself or they activate the enzyme.

Destroying MineralsFoods do not need to be handled with special

care to prevent destruction of minerals.However; minerals can be bound by other

substances that make it hard for the body to absorb them, and the can be lost in food processing.

MineralsThere are 16 minerals known to be essential.

Other minerals are still being studied to determine whether or not they have an essential role in the body.

Some minerals are not essential but exist in the food supply and in the body in small amounts.

The body only needs minerals in small amounts; however, it needs them on a regular basis.

MineralsMajor minerals

SodiumChloridePotassiumCalcium Phosphorous Magnesium Sufate

Trace mineralsIronZincIodineSeleniumCopperManganeseFluorideChromiumMolybdenum

MineralsDistinction between major and trace minerals

All minerals are vitalMajor Minerals

Present, and needed, in larger amounts in the body Need at least 100 mg per dayMore than 5 grams in the body

Trace mineralsPresent, and needed, in relatively small amounts in

the bodyNeed less than 100 mg per dayLess than 5 grams in the body

Getting The Variety of MineralsNormally, a well balanced diet based on the

USDA Daily Food Plan and a variety of foods will provide enough minerals.

No singe food can supply all the nutrients in the right amount.

A variety of foods is needed to have a healthy diet.

CalciumRecommended Dietary Allowance

Men (19-70 yr): 1,000 mg/dayMen (71+ yr): 1,200 mg/dayWomen (19-50 yr): 1,000 mg/dayWomen (51+ yr): 1,200 mg/day

Upper LevelAdults (19-50 yr): 2,500 mg/dayAdults (51+ yr): 2,000 mg/day

CalciumFunctions

Mineralization of bones and teethMuscle contraction and relaxationNerve functioningBlood clottingBlood pressure

CalciumFood Sources

Milk and dairy products Dark green-leafy vegetables (bok choy, broccoli,

chard, kale) Fish with edible bones Calcium set tofu, legumes

CalciumDeficiency Symptoms

Children: Stunted growth Adults: Osteoporosis

Toxicity Symptoms ConstipationIncreased risk of kidney stones and poor kidney

functionInterfere with absorption of other minerals

including iron, magnesium, and zinc

PhosphorousRecommended Dietary Allowance

Adults: 700 mg/dayUpper Level

Adults: 4,000 mg/day (19-70 yr)

PhosphorousFunctions

Mineralization of bones and teethPart of every cellPart of DNA and RNA (genetic material)Part of phospholipidsFunctions in energy metabolism Maintaining acid-base balance.

PhosphorousFood Sources

All animal tissues (meat, poultry, fish, milk, eggs)Deficiency Symptoms

Muscle weaknessBone pain

Toxicity SymptomsCalcification of non-skeletal tissues , particularly

kidneys

MagnesiumRecommended Dietary Allowance

Men (19-30 yr): 400 mg/dayWomen (19-30 yr): 310 mg/day

Upper LevelAdults: 350 mg nonfood magnesium/day

MagnesiumFunctions

Bone mineralizationBuilding proteinEnzyme action (part of more than 300 enzymes) Normal muscle contractionNerve impulse transmissionMaintenance of teethFunctioning of immune system

MagnesiumFood Sources

Nuts, legumesWhole grains and whole grain productsDark-green vegetablesSeafoodChocolate, cocoa

MagnesiumDeficiency Symptoms

WeaknessConfusionConvulsions and bizarre muscle movements (if

extreme)HallucinationsGrowth failure in children

Toxicity Symptoms Diarrhea, dehydration (from nonfood sources).

ChlorideAdequate Intake

2,300 mg/day (19-50 yr)2,000 mg/day (51-70 yr)1,800 mg/day (> 70 yr)

Upper LimitAdults: 3,600 mg/day

ChlorideFunctions

Maintains normal fluid balanceMaintains normal electrolyte balancePart of hydrochloric acid in the stomach necessary

for protein digestion

ChlorideFood Sources

Table salt (sodium chloride)Soy sauce and other condimentsLarge amounts in processed foodsModerate amounts in meats, milks, eggs

ChlorideDeficiency Symptoms

Does not occur under normal circumstances Toxicity Symptoms

Vomiting

PotassiumAdequate Intake

Adults: 4,700 mg/dayFunctions

Maintains normal fluid and electrolyte balanceFacilitates many reactionsSupports cell integrityAssists in nerve impulse transmission Helps with muscle contraction Role with blood pressure

PotassiumFood Sources

All whole foods: meats, milk, fruits, vegetables, grains and legumes

PotassiumDeficiency Symptoms

Irregular heartbeatMuscle weaknessGlucose intolerance

Toxicity Symptoms Muscle weaknessVomitingIf given in a vein can stop the heart

SodiumAdequate Intake

1,500 mg/day (19-50 yr)1,300 mg/day (51-70 yr)1,200 mg/day (>70 yr)

Upper LevelAdults 2,300 mg/day

SodiumFunctions

Maintains normal fluid balance and thus blood pressure

Maintains normal electrolyte balanceAssists in nerve impulse transmissionAssists with muscle contractions

SodiumFood Sources

Table salt (sodium chloride)Soy sauce and other condimentsLarge amounts in processed foodsModerate amounts in meats, milks, breads, and

vegetables

SodiumDeficiency Symptoms

Muscle crampsMental apathyLoss of appetite loss

Toxicity Symptoms Fluid retention and swelling (edema), high blood

pressure (hypertension).

ChromiumAdequate Intake

Men: 35 µg/dayWomen: 25 µg/day

Functions Enhances insulin action and may improve

glucose tolerance.Food Sources

Meats (especially liver), whole grains and brewer’s yeast

ChromiumDeficiency

Diabetes like conditionToxicity

None reported

CopperRecommended Dietary Allowance

Adults: 900 µg/dayUpper Level

Adults: 10,000 µg/day (10 mg/day)

CopperFunctions

Necessary for the absorption and use of iron in the formation of hemoglobin

Component of several enzymesHelps release energy from food Helps form collagen

CopperFood Sources

SeafoodNuts, seeds, legumesWhole grains

Deficiency Symptoms Anemia, bone abnormalities

Toxicity Symptoms Liver damage

FluorideAdequate Intake

Men: 4 mg/dayWomen: 3 mg/day

Upper Level10 mg/day

FluorideFunctions

Maintains health of bones and teethHelps make teeth resistant to decay

Food Sources Fluoridated waterTeaSeafood

FluorideDeficiency Symptoms

Weakened tooth enamel, susceptibility to tooth decay

Toxicity Fluorosis (pitting and discoloration of teeth)

IodineRecommended Dietary Allowance

Adults: 150 µg/dayUpper Level

1,100 µg/day

IodineFunctions

A component of two thyroid hormones which help regulate growth, development and the metabolic rate

Food Sources Iodized table salt, seafood, bread, dairy products,

plants grown in iodine-rich soil and animals fed those plants

IodineDeficiency Disease

Simple goiter, cretinismDeficiency Symptoms

Underactive thyroid glandGoiterCretinism: mental and physical retardation in

infantsToxicity Symptoms

Decreased thyroid activity, goiter.

IronRecommended Dietary Allowance

Men: 8 mg/dayWomen: 18 mg/day (19-50 yr)Women: 8 mg/day (51+)

Upper LevelAdults: 45 mg/day

IronFunctions

Part of the protein hemoglobin, which carries oxygen in the blood

Part of the protein myoglobin in muscles, which makes oxygen available for muscle contraction

Necessary for the utilization of energy as part of the cells’ metabolic machinery

IronFood Sources

Iron from animal foods is called heme iron. Heme iron is better absorbed.Animal foods include liver, red meats, poultry, pork, fish, egg

yolk, shellfishIron from plant foods is called non-heme iron. Non-

heme iron is not absorbed as easily as heme iron. Plant foods include legumes, peanuts, nuts, enriched and

whole grain breads and cereals, dried fruits, green leafy vegetables

Combining non-heme iron with heme iron or having a food rich in vitamin C at the same meal helps absorb non-heme iron.

IronDeficiency Symptoms

Anemia, weakness, fatigue, headachesImpaired work performance and cognitive

functionImpaired immunityPale skin, nail-beds, mucous membranes and

palm creasesConcave nailsInability to regulate body temperature (reduced

resistance to cold temperatures)Pica

IronToxicity Symptoms

Gastrointestinal distressHemochromatosis (iron overload): infections,

fatigue, joint pain, skin pigmentation, organ damage. Iron overload can cause death by accidental poisoning in

children. Children should not take adult level iron supplements.

Manganese Adequate Intake

Men: 2.3 mg/dayWomen: 1.8 mg/day

Upper LevelAdults: 11 mg/day

ManganeseFunctions

Cofactor for many enzymes.Bone formation.

Food Sources NutsWhole grainsLeafy vegetablesTea

ManganeseDeficiency Symptoms

RareToxicity Symptoms

Nervous system disorders

MolybdenumRecommended Dietary Allowance

Adults: 45 µg/dayUpper Level

Adults: 2 mg/dayFunctions

Cofactor for several enzymes

MolybdenumFood Sources

LegumesCerealsNuts

Deficiency Unknown.

Toxicity None reported

SeleniumRecommended Dietary Allowance

Adults: 55 µg/dayUpper Level

Adults: 400 µg/day

SeleniumFunctions

Functions as an antioxidantRegulates thyroid hormone.

Food Sources Seafood, meat, whole grains, fruits, vegetables

(depending on soil content)

SeleniumDeficiency Symptoms

Predisposition to heart disease characterized by cardiac tissue becoming fibrous (Keshan disease).

Toxicity Symptoms Loss and brittleness of hair and nailsSkin rashFatigue, irritabilityNervous system disordersGarlic breath odor

ZincRecommended Dietary Allowance

Men: 11 mg/dayWomen: 8 mg/day

Upper LevelAdults: 40 mg/day

ZincFunctions

Part of many enzymesAssociated with the hormone insulinInvolved in making genetic material and thus cell

reproductionInvolved in making proteins and thus affects

tissue growth and repairImmune reactionsTransport of vitamin ATaste perceptionWound healingMaking spermNormal fetal development

ZincFood Sources

Protein contain foods: red meats, shellfish, whole grains

Some fortified cerealsDeficiency Symptoms

Growth retardation, delayed sexual maturationImpaired immune functionDecreased protein synthesis including collage Decreased wound healingHair lossEye and skin lesionsLoss of appetite

ZincToxicity Symptoms

Loss of appetiteImpaired immunityLow HDLCopper and iron deficiencies

SulfurFunctions

As part of proteins, stabilizes their shape by forming disulfide bridges

Part of the vitamins biotin and thiaminPart of the hormone insulin

Food SourcesAll protein contain foods (meats, fish, poultry,

eggs, milk, legumes, nuts)

SulfurDeficiency Symptoms

None known; protein deficiency would occur first

Toxicity SymptomsToxicity would occur only if sulfur-containing

amino acids were eaten in excessIn animals this depresses growth

Other MineralsEssentiality

Research is ongoing to determine if other minerals are essential including nickel, silicon, cobalt, boron, time and vanadium.