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1: MINERALS
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MINERALS
Are elements in their simple inorganic form. In nutrition, they are commonly referred to as mineral
elements
Minerals are needed by the body in relatively small amounts to help regulate body process and maintain
tissue structure
Minerals do not break down during digestion nor destroyed by heat or light
Minerals are found in water and in natural (unprocessed) foods, together
With proteins, carbohydrates, fats, and vitamins
CLASSIFICATIONS
1. Major Minerals – because each is required in amounts greater than 100 mg a day
2. Trace Minerals – which are needed in amounts smaller than 100 mg a day
MAJOR MINERALS
1. Calcium
2. Phosphorus
3. Magnesium
4. Potassium
5. Sodium
6. Chloride
7. Sulfur
1. CALCIUM (Ca)
A mineral found in many foods
The body needs calcium to maintain strong bones and to carry out many important functions
DISTRIBUTION
Total body weight: 1.5 to 2.2% is calcium
Bones and teeth: 99%
Soft tissues and body fluids: 1%
FUNCTIONS
Calcium, in combination with phosphorus, is a component of bones and teeth, giving
them strength and hardness
Participate in muscular contraction and relaxation
Promotes blood coagulation
Required in nerve transmission and regulation of heart beat
UTILIZATION
Vit. D enhances the optimum absorption of calcium
Oxalic and Phytic acids interfere with absorption of calcium.
o Oxalic – seen in grains, nuts, seeds and beans
o Phytic – in green leafy vegetables
Lack of exercise may cause a loss of bone calcium and reduced ability to replace it.
Mental stress or emotional instability, alcohol intake among alcoholics can cause
decreased calcium absorption
o Alcohol intake interferes with the pancreas and its absorption of calcium and vit
D alcohol also affects the liver – calcium absorption
Caffeine increases urinary calcium excretion (1 cup coffee)
o coffee – polyphenol found in coffee and tea are thought be major inhibitors of
iron absorption
DEFICIENCY
RICKETS
o It causes bowed legs, “pigeon breast,” and enlarged wrists or ankles
o This is a disease that occurs in early childhood and results in poorly formed bone
structure
ADULT RICKETS (OSTEOMALACIA)
o Softening of the bones, typically through a deficiency of vitamin D or calcium
RETARDED GROWTH
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TETANY
o Insufficient calcium in the blood that causes involuntary muscle movement
EXCESS
Hypercalcemia
Excessive intake may cause constipation, or it may inhibit the absorption of iron and zinc
FOOD SOURCES
The best sources of calcium are milk and milk products. They provide large quantities of
calcium in small servings.
Some dark green, leafy vegetables
Kuhol
Malunggay leaves
Saluyot
Dilis
However, when the vegetable contains oxalic acid, as spinach and Swiss chard do, the
calcium remains unavailable because the oxalic acid binds it and prevents it from being
absorbed
2. PHOSPHORUS
Phosphorus, together with calcium, is necessary for the formation of strong, rigid bones and
teeth
Like calcium, phosphorus is stored in bones, and its absorption is increased in the presence of
vitamin D
DISTRIBUTION:
1% Normal human body contains
85% Bones and teeth in combination with calcium
15% Chiefly in the cells in combination with carbohydrate, protein, fats, and with
cations such as Na, Ca, and Mg.
FUNCTIONS
Development of bones and teeth
Maintenance of normal acid-base balance of the blood
Constituent of all body cells
Necessary for effectiveness of some vitamins
Metabolism of carbohydrates, fats and proteins
DEFICIENCY
Poor tooth and bone formation
Weakness
Anorexia
General malaise
EFFECTS OF EXCESS
No harm as these are simply voided in the stools
FOOD SOURCES
Cheese, milk, dairy products, meat, fish, eggs, dried beans, cereals, legumes and nuts
3. MAGNESIUM
An abundant mineral in the body
Available as a dietary supplement, and present in some medicines (such as antacids and
laxatives)
DISTRIBUTION:
50% is found in the bones in combination with phosphate and calcium
1% is found in the blood serum and kept under tight control
FUNCTIONS
It regulates blood phosphorus level
It is necessary to promote the conduction of nerve impulses and to allow normal muscle
contraction
It may also increase the stability of calcium in the tooth enamel
Activation of metabolic enzymes
Constituent of bones, muscles, and red blood cells
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Necessary for healthy muscle and nerves
FOOD SOURCES
Green, leafy vegetables, Whole grains, avocado, nuts, milk, legumes, banana
EFFECTS OF DEFICIENCY
Hypomagnesemia Tetany is a condition of mineral imbalance in the body that results in
severe muscle spasms; observed among infants and Children suffering from Kwashiorkor
EXCESS
Hypermagnesemia occurs rarely because the kidney is very effective in excreting excess
magnesium
4. POTASSIUM
Potassium is an electrolyte found primarily in intracellular fluid
Potassium maintains the fluid level within the cell, and sodium maintains the fluid level outside
the cell
FUNCTIONS
It maintains fluid and electrolyte balance
It acts as muscle relaxant in contrast to calcium which stimulate muscular contraction
It is important in carbohydrate and protein metabolism
There is normally more potassium than sodium inside the cell and more sodium than
potassium outside the cell. If this balance is upset and the sodium inside the cell
increases, the fluid within the cell also increases, swelling it and causing edema
It exerts an influence upon acid-base balance and plays a significant role in the activity
of the skeletal and cardiac muscles
If the sodium level outside the cell drops, fluid enters the cell to dilute the potassium
level, thereby causing a reduction in extracellular fluid. With the loss of sodium and
reduction of extracellular fluid, a decrease in blood pressure and dehydration can result
FOOD SOURCES
Meat, legumes, milk, raw and dried fruits, fruit juice, dark green vegetables, unrefined
cereals
RECOMMENDED DIETARY ALLOWANCE
About 2 to 6 gms potassium in the diet
EFFECTS OF DEFICIENCY
HYPOKALEMIA
o causes: diarrhea, vomiting, diabetic acidosis, severe malnutrition, or excessive
use of laxatives or diuretics
APATHY
MUSCULAR WEAKNESS
MENTAL CONFUSION
ABDOMINAL DISTENSION
EXCESS
HYPERKALEMIA
o The toxicity causes weakening of heart action, mental confusion, poor
respiration, and numbness of extremities
o Due to some disorders, kidney fails to excrete the potassium properly
5. SODIUM
Sodium is an element that the body needs to work properly
The body uses sodium to control blood pressure and blood volume
DISTRIBUTION:
50% extracellular fluid
10% found within the cells
40% found in the skeleton
1.8 mg/kg total sodium in the body
FUNCTIONS
It is responsible for maintaining fluid balance
It is responsible for maintaining acid-base balance
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It also allows passage of materials like glucose through cell wall and maintain normal
muscle irritability or excitability
FOOD SOURCES
The primary dietary source of sodium is table salt (sodium chloride), which is 40%
sodium.
Beef, eggs, poultry, milk, cheese
EFFECTS OF DEFICIENCY
Hyponatremia occurs in dehydration, blood loss, diarrhea and vomiting, restrictions in
diet long term
EFFECTS OF EXCESS
Accumulates principally in the extracellular fluid and results to edema and this usually
occurs in certain conditions like hypertension and kidney disease
6. CHLORIDE
DISTIRIBUTION
CSF
FOOD SOURCE
FUNCTIONS
It maintains fluid and electrolyte balance, acid base balance
It contributes to necessary acidity in the stomach
It helps the blood carry carbon dioxide to the lungs and is necessary during immune
responses when white blood cells attack foreign cells
DEFICIENCY
It can occur, however, with severe vomiting, diarrhea, or excessive use of diuretics, and
alkalosis can result
7. SULFUR
DISTRIBUTION:
Occurs in every protein cell and comprises about 0.25% of body weight
It is highly concentrated in the hair, skin, and nails
FUNCTIONS
Maintenance of protein structure
For building hair, nails, and all body tissues
Constituents of all body cells
FOOD SOURCE
Protein contains about 1% sulfur
EFFECTS OF DEFICIENCY OR EXCESS
A hereditary defect in tubular reabsorption of amino acid cystine may lead to excessive
excretion in the urine causing cystinuria
TRACE MINERALS
The body requires trace minerals in smaller amounts than major minerals; they are just as important as
the major minerals
Recommended daily values for trace minerals do not exceed 20 mg per day
1. IRON
DISTRIBUTION
75 mg/kg Body weight
60% to 75%, 5% Hemoglobin; myoglobin (muscle hemoglobin)
26% Found in the liver, spleen, bone marrow
FUNCTIONS
Carrier of oxygen needed for cellular respiration.
Necessary for hemoglobin formation.
Active component of tissue enzyme involved in the conversion of beta-carotene to Vit.
A, antibody production.
TYPES OF IRON
HEME IRON
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NON – HEME IRON
BODY NEEDS
o Increased need of Iron is higher during growth, pregnancy and lactation
o Found only in the meat and more absorbed by the body
o From other iron-containing foods like cereals, vegetables, and eggs
o Found only in the meat and more absorbed by the body
o From other iron-containing foods like cereals, vegetables, and eggs
o Bulk in the diet
o Intake of coffee
o Presence of Ascorbic Acid
o 40 to 50 mg of ascorbic acid to a meal of bread, egg and tea or coffee increases
iron absorption from 3.7 to 10.4%
o Increased fiber in the diet interferes with the absorption of iron
o Iron absorption is reduced. It is even greater with stronger coffee
FOOD SOURCES
Organs meat-liver, enriched rice, rice bran, saluyot, sitao leaves, spaghetti, dried beans
EFFECTS OF DEFICIENCY
ANEMIA
o CAUSES:
a. Inadequate intake of Fe
b. Excessive excretion of Fe
c. Inadequate formation of RBC
o Condition characterized by a reduction in size or number of RBC or quantity of
hemoglobin
o Caused by poor quality sources or poor cookery (nutritional anemia)
o Caused by blood loss in pregnancy, parasitism and blood donation (hemorrhagic
anemia)
o Because of Vitamin B12 deficiency caused by lack of intrinsic factor
o SYMPTOMS:
a. pallor, easy fatigue, dizziness, insomnia, lack of appetite
EFECTS OF EXCESS
HEMOSIDEROSIS
o Excessive amount of Fe in the body
o CAUSES:
a. excessive iron intake through use of supplements
b. failure of the body to regulate iron absorption which is more genetic in
nature
HEMOCHROMATOSIS
o Genetically transmitted disease
o An individual absorbs unusually large amounts of iron and store it in tissues that
normally do not store iron.
o Excessive iron intake is common among: those who cook food in iron pots
o Infants – if iron supplements are given in amounts more than what the body
needs
o Multiple blood transfusion
2. COPPER
DISTRIBUTION
All tissues contain traces of copper. Large amounts are found in the liver, brain, heart
and kidney
FUNCTIONS
Essential in the formation of hemoglobin.
Promotes absorption of iron from the GIT
It is valuable catalyst in oxidation
It also helps to maintain the integrity of the myelin sheath surrounding nerve fibers
It helps in bone formation
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FOOD SOURCES
meat muscles, fish, poultry, shellfish, leafy vegetables, cereals, fresh fruits
DEFICIENCY
depigmentation of skin and hair, CNS abnormalities, hypotonia, hypothermia, hychronic
microcytic anemia, skeletal mineralization in infants and children
EXCESS
Wilson’s disease – excessive accumulation of copper
3. IODINE
DISTRIBUTION
The adult body contains 20 to 30 mg of Iodine.
70% to 80%/ 8 mg is concentrated in the thyroid gland
The rest is throughout all tissues, especially in the ovaries, muscles and blood.
FUNCTIONS
For the synthesis of thyroxin.
FOOD SOURCES
Sea foods, sea weeds, iodized salt
EFFECTS OF DEFICIENCY
GOITER
CRETINISM – caused by insufficient iodine intake of a mother during pregnancy
MYXEDEMA – adults who had problems with low iodine intake throughout their
childhood and adolescence.
Which deprives the fetus of the nutrient and the baby born becomes cretin.
The child suffer from hypothyroidism, physically dwarfed, mentally retarded, with thick
pasty skin and protruding abdomen.
4. MANGANESE
DISTRIBUTION
10 to 20 mg present in the adult body; concentrated in the liver and kidneys
FUNCTIONS
An activator of a number of metabolic reactions
Acts as catalyst of a number of enzymes necessary in glucose and fat metabolism.
Increases storage of thiamine
FOOD SOURCES
No incidence of deficiency or toxicity of manganese
Nuts, green leafy vegetables, whole grain cereals, dried fruits, dried legumes, fresh
fruits, tea, non-leafy vegetables
5. COBALT
DISTRIBUTION
Found only in trace amounts in the body
FUNCTIONS
Constituent of B12
Essential factor which is necessary for RBC formation
Essential for normal functions of all cells
FOOD SOURCES
Liver, kidney, oysters, clams, lean beef, veal, poultry, salt water fish, milk
REQUIREMENTS
The nutritional requirement of cobalt is restricted to the body’s need for vit. B12 as the
body cannot utilize cobalt to synthesize the vitamin
DEFICIENCY – Pernicious anemia
EXCESS
POLYCYTHEMIA
o Increase in the number of RBC and hyperplasia of bone marrow
6. ZINC
Zinc in the blood
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Present in RBC
WBC and platelets
Remainder in the serum
DISTRIBUTION
The body contains about 2 to 5 gms of zinc.
700 to 800 ug,
80%
4%
The serum zinc is 90 ug/100 mL
FUNCTIONS
It is present in RNA.
It is related to the hormone insulin, glucagons, ACTH, growth hormone, gona dotropin
and testosterone.
It plays a role in the acceleration of wound healing and for normal sense of taste
FOOD SOURCES
Milk, meat, nuts, legumes, oyster, eggs, whole grain cereals, wheat, bran
DEFICIENCY
Slow growth, alopecia, disturbances in the keratinization process in the skin and
esophagus, hypospermia, delayed sexual maturation, white cells defects, night blindness
EXCESS
Nausea, vomiting, abdominal cramps, diarrhea, fever
7. MOLYBDENUM
DISTRIBUTION
9 mg is present in the body
it is concentrated in the liver, kidneys, adrenal glands, and blood cells
FUNCTIONS
It is present inbound as an integral part of the various enzyme molecules.
These enzymes are xanthine oxidase, aldehyde oxidase, flavoprotein
FOOD SOURCES
Dried peas, beans, lean meats, poultry
REQUIREMENT:
a daily intake of 50 to 500 ug is considered a safe and adequate intake for adults
DEFICIENCY
Headache, irritability, night blindness, lethargy, coma, abnormal metabolism of sulfur
containing amino acids, abnormal degradation of nucleic acids
2. SELENIUM
DISTRIBUTION
Dependent upon the soil content where the food source was grown
FUNCTIONS
Reduces or prevents the effects of Vitamin E deficiency
It is a component of Glutathione peroxidase which is responsible of inactivating the
peroxides that cause the oxidation and rancidity of fats
FOOD SOURCES
Organ meats, muscle meats, cereals, dairy products
EFFECTS OF DEFICIENCY AND EXCESS
Muscle pain and tenderness, pancreatic degeneration, hemolytic anemia
3. CHROMIUM
DISTRIBUTION
6 to 10 mg of chromium in the body
FUNCTIONS
It raises abnormally low fasting blood sugar levels and improves faulty uptake of sugar
by body tissues
It stimulates synthesis of fatty acids and cholesterol in the liver
FOOD SOURCES
Corn oil, clams, whole grain cereals, vegetables, meats
REQUIREMENTS
normal adults – 50 to 200 mcg/day
4. VANADIUM
DISTRIBUTION
A constituent of human tissue
FUNCTIONS
It is involved in the appetite crystal formation of tooth enamel, hence, may contribute
to resistance to dental decay
REQUIREMENT
0.1 to 0.3 mg/day