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Need in large amounts and play major Often serve as catalysts in Minerals required by a typical
structural roles (such as calcium and
phosphorus) and function as electrolytes
enzyme reactions and are only human body in quantities of
(such as sodium and potassium) needed in small amounts less than 1 mg per day
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Daily Needs Food Sources
1. Upper level: 2300 mg/day
2. 19-50 yo: 1500 mg/day
3. 51-70 yo: 1300 mg/day
4. >70 yo: 1200 mg/day Table Salt Instant Foods with
chemical preservatives
Canned foods
(sausages, corned, 4
sardines, etc.)
Deficiency Toxicity
1. Diarrhea 1. Muscle cram, mental apathy, loss of
2. Vomiting appetite
3. Heavy sweating 2. Edema & hypertension
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Potassium (K) Function
• The major cation of 1. Maintain body water and electrolytes
intracellular fluid
2. Cell integrity
• Present in small amounts in
extracellular fluid 3. Nerve impulse transmission
4. Muscle contraction
5. Heart rate stability
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Daily Needs Food Sources
1. 4700 mg/hr
Grains
Deficiency Toxicity
1. Diabetic acidosis 1. Muscular weakness
2. Dehydration 2. Vomiting
3. Severe vomiting
4. Severe diarrhea
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Function
Cloride (Cl)
• Major component of gastric 1. Maintenance of fluids, electrolytes, and
acid (HCl) acid-base balance in the body.
• Major anion in extracellular
2. Helps the blood carry carbon dioxide to
water
the lungs
3. Necessary during immune responses
when white blood cells attack foreign
cells.
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Daily Needs Food Sources
1. ¾ spoonful of salt can fulfil
the daily needs of chloride
2. Upper level: 3600 mg/day
Table Salt Soy sauce Processed foods
3. 19-50 yo: 2300 mg/day
4. 51-70 yo: 2000 mg/day
5. > 70 yo: 1800 mg/day
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Meats Milk Eggs
Deficiency Toxicity
1. Chronic diarrhea 1. Vomiting
2. Heavy sweating
3. Vomiting
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Calcium (Ca) Function
The most abundant mineral in • Optimal gains in bone mass and density in
the body → Approximately 99% the prepubertal and adolescent years
of the calcium exists in the bones • Additional protection against osteoporosis
and teeth.
in the years after menopause
• Building and maintaining bones and teeth
• The transport functions of cell membranes
→ Ca affects membrane stability
• Nerve transmission and regulation of heart 12
muscle function.
Daily Needs Food Sources
1. Adolescence (≤ 18 years
old): 1300 mg/day
2. Adult (19-50 years old): 1000
mg/day Small fish (with bones)
Milk and milk product
3. Geriatric: 1200 mg/day
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Function
Phosphorus (P)
▪ Another essential element, 1. As part of phospholipids, phosphorus is
ranks second to calcium in
present in every cell membrane in the body
abundance in human tissues
▪ Approximately 700 g exists in
2. Acts as a secondary signal within cells
adult tissues and about 85% is following peptide hormone activation of
present in the skeleton and many membrane receptors
teeth as calcium phosphate
3. Part of bones and teeth
crystals
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Daily Needs Food Sources
1. Upper level 4000 mg/day
2. Adult: 700 mg/day
Poultry Fish
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Meats Milk Eggs
Deficiency Toxicity
1. Muscular weak Calcification in non skeletal tissues
2. Bone pain (kidney)
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Function
Magnesium (Mg)
1. Stabilize the structure of ATP in ATP-
▪ Magnesium is the second-most
abundant (after potassium) dependent enzyme reactions
intracellular cation in the body. 2. A cofactor for more than 300 enzymes
3. Important in the formation of cAMP →
▪ The adult human body contains
approximately 20 – 28 g of Mg transmitting messages from outside the cells
→ approximately 60% is found in response to hormones
in bone, 26% in muscle, and the 4. Neuromuscular transmission and activity
remainder in soft tissues and 5. A stimulator and a relaxant in normal muscular
body fluids. contraction 18
Daily Needs Food Sources
1. Upper level 350 mg
nonfood/day
2. 19-30 yo: 400 mg/day (M)
Dark Green Veggies Whole Grains Chocolate
3. 19-30 yo: 310 mg/day (F)
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Seafoods Nuts Legumes
Deficiency Toxicity
1. Weakness (nonfood only)
2. Confusion 1. Diarrhea
2. Alkalosis
3. Dehydration
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Function
Sulfur (S)
• Necessary to all body tissue 1. Maintenance of protein structure
and is found in all body cells 2. For building hair, nails, and all body tissues
3. Constituent of all body cells
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Daily Needs Food Sources
• Unknown
Eggs
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Poultry Fish
Deficiency Toxicity
Unknown Unknown
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Function
Iron (Fe)
1. Participate in oxidation and reduction reactions
▪ Two major forms of iron in the – Iron must be tightly bound to proteins to prevent these
body: potentially destructive oxidative effects.
1. Ferrous (+2)
2. Red blood cell function, myoglobin activity, and the
2. Ferric (+3)
roles of numerous heme and nonheme enzyme
▪ High in Fe: hemoglobin &
3. Blood and respiratory transport of oxygen and carbon
myoglobin
dioxide
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Red meats Eggs Poultry
Deficiency Toxicity
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Function
Zinc (Zn) 1. Metalloenzim
2. Immune function
• Abundantly distributed through-
3. Growth & development
out the human body and is
4. Synthesis, storage & release insulin
second only to iron among trace
5. Blood clothing
element 6. Thyroid hormone function
• The human body has approxi- 7. Cognitive function and behavior
mately 2 to 3 g of zinc → highest 8. Produce active form of vitamin A & Retinol Binding Protein
for vitamin A transport
concen-trations in the liver,
9. Normal taste perception
pancreas, kidney, bone, and
10. Wound healing
muscle
11. Sperms formation 27
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Whole Grains
Deficiency Toxicity
1. Growth retardation 1. Loss appetite
2. Delayed sexual maturation, 2. Impaired immunity
3. Impaired immune functions 3. Low HDL, copper & iron deficiency
4. Hair loss
5. Eye and skin lesion
6. Loss of appetite
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Function
Iodine (I)
• The component of the thyroid Necessary for the normal functioning of the
hormones, thyroxine (T4) and thyroid gland which determines:
triiodothyronine (T3).
– The rate of metabolism
– Body temperature
– Reproduction and growth
– Red blood cell production
– Nerve and muscle function 30
Daily Needs Food Sources
1. Upper level 1100 g/day
2. Adult 150 g/day
3. Additional needed during
Breads Dairy products Iodized salt
pregnancy and lactation
• Plant grown in iodine-rich soil
• Animals fed with those plants
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Seafoods
Deficiency Toxicity
1. Hypertrophy of thyroid gland Elevated Thyroid Stimulating Hormone
2. Myxedema (hypothyroidism)
in adults
3. Cretinism (retarded physical
and mental development) in
children whose mother
lacking sufficient iodine
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Function
Selenium (Se)
a component of an enzyme that 1. Protects cells against oxidation
acts as an antioxidant. (antioxidant function)
2. Spares vitamin E
3. Needed for fat metabolism
4. Constituents of most body tissue
5. Selenium supplements appear to be
effective in treating Keshan disease.
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Daily Needs Food Sources
Adult male: 70 µg
Adult female: 70 µg
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Seafoods Grains
Deficiency Toxicity
• Unclear, but related to • High doses (1 mg or more daily) are toxic
Keshan disease and can cause vomiting, loss of hair and
• Muscle weakness nails, and skin lesions.
Keshan disease
965 g
b. Sweet potato : 541 mg/120 g 1042 g
c. Spinach, raw : 558 mg/100 g 842 g
d. Watermelon : 640 mg/572 g 4200 g
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