Major Minerals

Mineral Major Dietary Deficiency Other info

Functions Source Symptoms
Calcium 99% of calcium: •milk and To decrease bone loss:
•Structure of bones, teeth milk products •silent disease till • (walking and
abundant 1% dissolved in blood for: •soy milk elderly _________________
mineral in •Muscle contraction •____________ • ______________ • Adequate ____________
the body •Nerve transmission •____________ • Adequate ____________
•Blood ___________ _____________ • _____________________
•____________ regulation •fish with bones • after menopause
(sardines) • Bone mass peaks ~20 yrs
______________________
Phosphorus •______________________ • Deficiency is rare •High phosphorous
2nd most •Major ________________ •animal protein (e.g. )
abundant •Part of _________________ •legumes decreases Ca absorption
mineral •Role in metabolism •dairy products
in the body • •fish

Magnesium •Component of bones •dark green Deficiency is

•Important to ____________ foods
•_______________________ •legumes • Weakness
• muscle •whole grains • Muscle pain
contraction,blood clotting •nuts • Poor heart function
•Prevents_______________ •_____________
•Protects against
hypertension
Sodium •________________(+) •_________ foods • muscle cramps •Salt pill ______________
___________ of cell (=_____of intake) for endurance athletes
•Fluid/electrolyte balance •table salt (use _________________)
•Nerve transmission •condiments
•Muscle contraction •sauces •Diets rarely lack sodium
•If “__________________”, •soups
Na+ intake increases the
risk of _______________
Potassium •______________________ •fresh fruits,veg Dietary deficiency Toxicity: _______________
______________________ •meat, milk is ________ ___________________
•Fluid/electrolyte balance •whole grains (e.g. heart patients)
•Nerve transmission •Muscle weakness ______________________
•Muscle contraction Pot ____and Sodium ___
Chloride •______________________ •table salt
the cell •processed Rare
•Fluid/electrolyte balance foods
•_______ (hydrocholoric acid) •some veg
_____________________
Sulfur •Sulfur is not used as a •all protein
nutrient by itself, but is containing Deficiency is
____________________ foods unknown
•“Bridges” in ________,
_______________________
•Acid/Base balance
When Blood Calcium is low: *Intestines absorb more Ca, *Bones release Ca, *Kidneys excrete less Ca (* need Vit D)
Blood calcium is maintained at the expense of bones
 Trace Minerals
• Trace mineral content of food _________________________________________
• Deficiencies are typically failure to thrive and grow; TM used in all body systems
• TM ___________ at intakes _________________________________________
•________________________________…FDA cannot limit amounts in supplements
• ________________ among them ______________…if take too much can lead to deficiencies of others

Iodine
• Functions: component of thyroid hormone
• Deficiency: Goiter (=enlargement of Thyroid gland), Cretinism (=def during pregnancy --> retardation)
• Sources: iodized salt, seafood, ______________(=world’s major source)
Iron
• Functions: part of ___________ and __________…carry and release ___________
• Forms of Iron: Nonheme and Heme
• __________ is found in _______________ and is absorbed ___________
• ________ is found in ________(meat, fish etc) and is __________________than nonheme
• Deficiency: ______________________________________________________
• ___________: _________________ of iron stores with low hemoglobin concentration
• Absorption increased by __________________________ and decreased by ______________________
• Toxicity: “hemochromatosis” = ___________________________________
• Iron Poisoning: children accidentally taking iron (eg.mother’s) pills…
_________________________________________________ (as few as 5 pills)
• Sources: meat, fish, enriched grains/cereals, green leafy veggies
Zinc
• Functions: important in: many enzymes, insulin,______________, immune system, vitamin A
___________________________________________________________
• Deficiency: growth retardation, arrested sexual maturation, impaired: immune function,
brain function, thyroid, taste, wound healing, vitamin A
• Sources: shellfish, meats, poultry, liver, whole grains
Selenium
• Functions: works as an ____________, makes ________________ active
• Deficiency: may increase risk for heart disease
• Sources: meats and other animal products, whole grains
Fluoride
• Functions: forms crystal structure of ________
• Deficiency: increased risk of dental caries: ____________________________________
• Toxicity: in communities where water Fl is too high see _____________________
• Sources: best source is ___________________ (~75% of US has access to Fl drinking water)
Chromium
• Functions: associated with insulin to ____________________________ into cells
• chromium supplements _________help lose fat and build muscle; but does help with diabetes
• Sources: meats, egg yolks, whole grains, veg oils, nuts
Copper
• Functions: __________________________, collagen synthesis, works with many antioxidant enzymes
• Deficiency: rare
• Sources: legumes, whole grains, nuts, organ meats, seeds, dried fruits
Water Balance:
_____________(from Adrenal Glands) and Antidiruetic Hormone (ADH) from _____ act on kidneys to retain water
Electrolytes = Salts that dissolve in water and dissociate (separate)
Electrolytes: Attract ___________; Examples are Sodium, Potassium, Chloride
Electrolytes create ________________; pressure caused by water following electrolytes within or between cells