Focus on: Minerals

Nutrients: Energy Yiel ding or Not?

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Yes No
Macronutrients
Carbohydrates 4 kcal/gram
Fats 9 kcal/gram
Protein 4 kcal/gram
Micronutrients
Vitamins
Minerals
Miscellaneous
Water
Alcohol 7 kcal/gram
Micronutrients
o needed ln smaller amounLs ln Lhe body
o Smaller amounLs =
Mllllgrams (mg) or
Mlcrograms (mcg or g)
o non-energy yleldlng & lncludes:
vlLamlns
Mlnerals
Mineral Cl assification
Major Minerals
More than 100 mg/day required by diet
Present in the body in amounts > 0.01% body weight
Sodium, potassium, chloride, calcium, phosphorus, magnesium,
sulfur
Trace Minerals
Less than 100 mg/day required by diet
Present in the body in amounts < 0.01% body weight
Iron, copper, zinc, selenium, iodine, chromium, fluoride, manganese,
molybdenum & others
Mineral s Over view
o Mlnerals are elemenLs needed by Lhe body ln
small amounLs for healLh and malnLenance.
o Mlnerals are avallable ln unprocessed foods,
some processed foods and dleLary
supplemenLs.
o 1o malnLaln healLh, mlnerals musL be
consumed ln Lhe correcL proporuons.
Mineral s Over view (cont. )
o 8ecause cerLaln mlnerals can be Loxlc lf Laken
ln Loo hlgh an amounL, safe upper lnLake levels
have been esLabllshed
o Mlnerals acL as cofacLors and serve as
elecLrolyLes
Mi neral s as Cof actors
1. Mlneral cofacLor comblnes wlLh
lncompleLe enzyme Lo form
acuve enzyme
2. Acuve enzyme blnds Lo
molecules ln chemlcal reacuon
(compounds A & 8) &
acceleraLes Lhelr Lransformauon
lnLo producLs A & 8
3. llnal producLs released &
enzyme sLays unchanged
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Mineral s as El ectrol ytes
o lncludes sodlum, poLasslum & chlorlde
o LlecLrolyLes conLrol nerve lmpulse conducuon
o Pelp malnLaln pP balance, prevenLs acldosls &
alkalosls
Mineral Absor ption Interference
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123*3#&, - found ln greens
and chocolaLes lnhlblL
calclum and lron
absorpuon
43''%', - found ln Lea and
some gralns can lnLerfere
wlLh lron absorpuon
56/78 38%+ 9:6/#3#&,;
- found ln soy, bran,
whole gralns can
lnLerfere wlLh
absorpuon of calclum,
zlnc, lron and
magneslum
Cal cium
o 99 calclum ln Lhe body found ln solld mlneral
deposlLs ln bones & LeeLh
o 1 found ln lnLracellular uld, blood &
exLracellular uld
o Pelps LransmlL nerve lmpulses, conLracL
muscles, regulaLe blood pressure & release
hormones
Cal cium Deficiency
o Low bone mlneral denslLy
o CsLeopenla
o CsLeoporosls
o lncreased rlsk of fracLure
Cal cium Excess
o uL ls 2,300 mg
o SupplemenLs can cause gas, bloaung, consupauon
o Plgh lnLake can lncrease rlsk of kldney sLones
o Plgh lnLake can lncrease urlnary & blood calclum
levels and cause headaches, kldney fallure, ussue
calclcauon & reduced absorpuon of oLher
mlnerals
Cal cium Nutrient Needs
o lor adulLs 19-30 years: 8uA 1,000 mg/day
o lor adulLs over age 31: 1,200 mg/day
Average uS lnLake:
o 800 mg/day for women
o 1,000 mg/day for men
Dietar y Sources of Cal cium
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o Mllk
o ?ogurL
o Cheese
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o uark green leafy vegeLables, almonds, legumes,
sardlnes, canned salmon wlLh bones, forued
[ulces
Cal cium Suppl ements
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o LacLose lnLoleranL
o Mllk allergles
o Cvo-vegeLarlans
o vegans
o Low calclum dleLs
o keep Lo 300 mg/less per
dose
o Avold producLs conLalnlng
alumlnum or magneslum
(lncrease calclum loss)
o Calclum carbonaLe: 40
calclum, Lake wlLh food
o Calclum clLraLe: 21
calclum, doesn'L requlre
food
Bone Mass & Osteoporosis
o eak bone mass achleved by age 30
o Aer 30 - bone resorpuon occurs aL raLe
fasLer Lhan bone synLhesls
o 1hls leads Lo reducuon ln bone mass & bone
mlneral denslLy (8Mu)
o CsLeoporosls - low bone mlneral denslLy LhaL
leads Lo porous & fraglle bones
Bone Mass & Osteoporosis
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Cender
lracLures from C are 2x as common ln women as ln men
Men are larger, heavler, have greaLer peak bone mass
Women lose more bone due Lo posLmenopausal bone loss
Age
8one loss ls normal parL of aglng
8lsk of bone loss lncreases wlLh age
8ace 1hose of Afrlcan descenL have more dense bones Lhan Caucaslans or SouLheasL Aslans
lamlly hlsLory lamlly member wlLh osLeoporosls lncreases your rlsk
8ody slze 1hln/llghL lndlvlduals aL hlgher rlsk because have less bone mass
Smoklng 1obacco weakens bones
Alcohol abuse
Long Lerm alcohol abuse reduces bone formauon
Long Lerm alcohol abuse lnLerferes wlLh body's ablllLy Lo absorb calclum
uleL
uleL low ln calclum & vlLamln u plays role ln developmenL of osLeoporosls
Low calclum lnLake durlng bone formauon years leads Lo lower bone mass
Low calclum lnLake durlng adulLhood can acceleraLe bone loss
For More Infor mation
o Medllne lus, Mlnerals:
hup://www.nlm.nlh.gov/medllneplus/mlnerals.hLml
o vlLamlns & Mlnerals: undersLandlng 1helr 8ole, Parvard PealLh:
hup://www.helpgulde.org/harvard/vlLamlns_and_mlnerals.hLm
o lAC Puman vlLamln & Mlneral 8equlremenLs:
hup://www.fao.org/docrep/004/?2809L/
y2809e00.P1M#ConLenLs
o uS nauonal lnsuLuLes of PealLh, Cmce of uleLary SupplemenLs,
Calclum: hup://ods.od.nlh.gov/facLsheeLs/Calclum-CulcklacLs/