The Trace

Minerals

Chapter 13
 The Trace Minerals – An
Overview, Part 1
• Food sources
• Depend on soil and water composition
• Depend on food processing
• Deficiencies
• Can affect people of all ages
• May be difficult to recognize
• Toxicities
• FDA regulation of supplements
RDA (or AI) and UL Compared
for Selected Trace Minerals
 The Trace Minerals – An
Overview, Part 2
• Interactions
• Common and well coordinated
• May lead to nutrient imbalances
• Cause a deficiency
• Interfere with work of minerals
• Contaminant minerals causing toxic reactions
• Nonessential trace minerals
• Nickel, silicon, vanadium, cobalt, boron
 Iron, Part 1

• Too little and too much can be harmful

• Roles in the body
• Switches back and forth between two forms
• Ferrous iron
• Ferric iron
• Cofactor in oxidation-reduction reactions
• Part of electron carriers
• Hemoglobin and myoglobin
 Iron, Part 2

• Absorption
• Body conserves iron
• Balance maintained primarily through
absorption
• Ferritin
• Iron-storage in small intestine
• Transferrin
• Iron transport protein
Iron Absorption
 Iron, Part 3

• Absorption
• Dietary sources
• Heme iron
• Nonheme iron
• Absorption-enhancing factors
• MFP
• Vitamin C
• Some acids and sugars
Heme and Nonheme Iron in
Foods
 Iron, Part 4

• Absorption-inhibiting factors
• Phytates
• Vegetable proteins
• Calcium
• Polyphenols
• Dietary factors combined
• Individual variation in absorption
• Health, stage in life cycle, and iron status
 Iron, Part 5

• Transport
• Transferrin
• Storage
• Ferritin
• Hemosiderin
• Recycling
• Balance
• Hepcidin
 Iron, Part 6

• Deficiency
• Most common nutrient deficiency worldwide
• Populations affected in U.S.
• Link with being overweight
• Vulnerable stages in life
• Women in reproductive years
• Pregnancy
• Infants and young children
• Adolescence
 Iron, Part 7

• Deficiency
• Blood losses
• Assessment of deficiency
• Deficiency develops in stages
• Iron stores diminish – serum ferritin
• Decrease in transport iron – transferrin
• Iron deficiency – hemoglobin and hematocrit
values
 Iron, Part 8

• Iron deficiency and anemia

• Deficiency – depleted iron stores without
regard to degree of depletion
• Anemia – severe depletion of iron stores
• Low hemoglobin concentrations
• Results
Normal Blood Cells & Blood Cells in
Iron Deficiency Anemia Compared
 Iron, Part 9

• Deficiency and behavior

• Energy metabolism is impaired
• Neurotransmitter synthesis is altered
• Reduces work capacity and mental
productivity
• Motivational problems
• Pica
• Craving and consumption of nonfood
substances
 Iron, Part 10

• Iron overload
• Hereditary hemochromatosis
• Most common genetic disorder in U.S.
• Hemosiderosis
• Signs and symptoms
• Transferrin saturation & serum ferritin
• Characteristics of condition
• Treatment
 Iron, Part 11

• Heart disease
• Excess iron
• Free radicals
• Cancer
• Free-radical damage
• Iron poisoning
• Symptoms of toxicity
• UL
 Iron, Part 12

• Recommendations and sources

• Select iron-rich foods
• Natural – meats, fish, poultry, legumes, eggs
• Enriched – flour and grain products
• RDAs
• Vegetarians
• Women
• Maximizing absorption
Iron in Selected Foods
Food Serving Size (kcalories) Food Group Approximate Amount
(Best Source per of Iron (milligrams)
kclalorie)
Bread, whole wheat 1 oz slice (70 kcal) Grains 1
Cornflakes, fortified 1 oz (110 kcal) Grains 0.9
Spaghetti pasta ½ c cooked (99 kcal) Grains 1
Tortilla, flour 1 10"-round (234 kcal) Grains 2.4
Broccoli ½ c cooked (22 kcal) Vegetables 0.6
Carrots ½ c shredded raw (24 kcal) Vegetables 0.3
Potato 1 medium baked w/skin (133 kcal) Vegetables 1.8
Tomato juice ¾ c (31 kcal) Vegetables 1
Banana 1 medium raw (109 kcal) Fruits 0.5
Orange 1 medium raw (62 kcal) Fruits 0.1
Strawberries ½ c fresh (22 kcal) Fruits 0.3
Watermelon 1 slice (92 kcal) Fruits 0.4
Milk 1 c reduced-fat 2% (121 kcal) Milk and milk products 0.1
Yogurt, plain 1 c low-fat (155 kcal) Milk and milk products 0.1
Cheddar cheese 1½ oz(171 kcal) Milk and milk products 0.2
Cottage cheese ½ c low-fat 2% (101 kcal) Milk and milk products 0.1
Pinto beans ½ c cooked (117 kcal) Legumes, nuts, seeds 2.2
Peanut butter 2 tbs (188 kcal) Legumes, nuts, seeds 0.4
Sunflower seeds 1 oz dry (165 kcal) Legumes, nuts, seeds 1
Tofu (soybean curd) ½ c (76 kcal) Legumes, nuts, seeds 1.2
Ground beef, lean 3 oz broiled (244 kcal) Meats, poultry, seafood 2
Chicken breast 3 oz roasted (140 kcal) Meats, poultry, seafood 1
Tuna, canned in water 3 oz (99 kcal) Meats, poultry, seafood 1.3
Egg 1 hard cooked (78 kcal) Meats, poultry, seafood 0.8
Excellent, and sometimes unusual, sources:
Clams, canned 3 oz (126 kcal) Meats, poultry, seafood 18+
Beef liver 3 oz fried (184 kcal) Meats, poultry, seafood 5.4
Parsley 1 c raw (22 kcal) Vegetables 3.9
 Iron, Part 13

• Contamination & supplementation

• Iron cookware
• Iron content of foods
• Supplements
• Groups that may need supplements
• Enhancing absorption
• Vitamin C
• Physician prescription
 Zinc, Part 1

• Roles in body
• Gene expression • Blood clotting
• Cell membranes • Thyroid hormone
• Immune function function
• Growth & • Behavior & learning
development performance
• Synthesis, storage, • Visual pigment
and release of • Taste perception
insulin • Sperm production
 Zinc, Part 2

• Absorption
• Rate varies depending on zinc status
• Dietary factors
• Recycling
• Small intestine
• Two doses of zinc
• Enteropancreatic circulation
• Zinc losses
Enteropancreatic Circulation of
Zinc
 Zinc, Part 3

• Transport
• In the blood
• Albumin
• Transferrin
• Iron and zinc interactions
• Zinc and copper interactions
 Zinc, Part 4

• Deficiency
• Vulnerable groups
• Rich sources of zinc
• Dietary components that inhibit zinc
absorption
• Effects of zinc deficiency
• Growth retardation
• Impaired immune response
• Damage to central nervous system
Zinc-Deficiency symptom – The
Stunted Growth of Dwarfism
 Zinc, Part 5

• Toxicity
• Symptoms
• Interference with copper metabolism
• Sources
• Protein-rich foods
• Recommendations
• Supplementation
• Treatment of childhood infections
Zinc in Selected Foods
Food Serving Size (kcalories) Food Group Approximate Amount
(Best Source per of Zinc (milligrams)
kclalorie)
Bread, whole wheat 1 oz slice (70 kcal) Grains 0.6
Cornflakes, fortified 1 oz (110 kcal) Grains 0.1
Spaghetti pasta ½ c cooked (99 kcal) Grains 0.5
Tortilla, flour- 1 10"-round (234 kcal) Grains 0.6
Broccoli ½ c cooked (22 kcal) Vegetables 0.4
Carrots ½ c shredded raw (24 kcal) Vegetables 0.1
1 medium baked w/skin (133 0.5
Potato Vegetables
kcal)
Tomato juice ¾ c (31 kcal) Vegetables 0.4
Banana 1 medium raw (109 kcal) Fruits 0.2
Orange 1 medium raw (62 kcal) Fruits 0.1
Strawberries ½ c fresh (22 kcal) Fruits 0.1
Watermelon 1 slice (92 kcal) Fruits 0.3
Milk 1 c reduced-fat 2% (121 kcal) Milk and milk products 1
Yogurt, plain 1 c low-fat (155 kcal) Milk and milk products 2.1
Cheddar cheese 1 ½ oz(171 kcal) Milk and milk products 1.4
Cottage cheese ½ c low-fat 2% (101 kcal) Milk and milk products 0.7
Pinto beans ½ c cooked ( 1 17 koal) Legumes, nuts, seeds 1
Peanut butter 2 lbs (188 koal) Legumes, nuts, seeds 1
Sunflower seeds 1 oz dry (165 kcal) Legumes, nuts, seeds 1.5
Tofu (soybean curd) ½ c (76 kcal) Legumes, nuts, seeds 0.9
Ground beef, lean 3 oz broiled (244 kcal) Meats, poultry, seafood 4.2
Chicken breast 3 oz roasted (140 kcal) Meats, poultry, seafood 0.9
Tuna, canned in water 3 oz (99 kcal) Meats, poultry, seafood 0.8
Egg 1 hard cooked (78 kcal) Meats, poultry, seafood 0.6
Excellent, and sometimes unusual, sources:
Oysters 3 oz cooked (139 kcal) Meats, poultry, seafood 12+
Sirloin steak, lean 3 oz broiled (172 kcal) Meats, poultry, seafood 5.7
Crab 3 oz cooked (94 kcal) Meats, poultry, seafood 4.8
 Iodine, Part 1

• GI tract converts iodine to iodide

• Iodine – in food
• Iodide – in body
• Roles in the body
• Part of thyroid hormones
• Body temperature, metabolic rate,
reproduction, growth, blood cell production,
nerve and muscle function, etc.
 Iodine, Part 2

• Deficiency
• Thyroid hormone production
declines
• Greater secretion of thyroid-
stimulating hormone (TSH)
• Goiter
• Preventable mental retardation
and brain damage
• Cretinism
• Iodized salt
 Iodine, Part 3

• Toxicity
• Interferes with thyroid function
• Enlarges thyroid gland
• Goiter in an infant
• UL
• Recommendations
• Sources
• Processed foods
 Selenium, Part 1

• Substitute for sulfur in some amino acids

• Methionine, cysteine, and cystine
• Roles in body
• Antioxidant
• Part of proteins
• Glutathione peroxidase
• Conversion of thyroid hormone to active form
 Selenium, Part 2

• Deficiency
• Heart disease
• Cancer
• May be protective factor
• Foods vs. supplements
• Toxicity
• UL
• Effects
 Selenium, Part 3

• Sources
• Found in soil
• Meats, milk, and eggs
• Brazil nuts
• Recommendations
• RDA
• Based on glutathione peroxidase activity
 Copper, Part 1

• Transport and balance depend on a system

of proteins
• Roles in body
• Constituent of enzymes
• Reactions that consume oxygen or oxygen
radicals
• Iron metabolism
• Defense against oxidative damage
• Other roles
 Copper, Part 2

• Deficiency
• Cardiovascular disease
• Toxicity
• Excessive intakes
• Foods vs. supplements
• Genetic disorders
• Menkes disease
• Wilson’s disease
 Copper, Part 3

• Sources
• Legumes, whole grains, nuts, shellfish, seeds
• Copper plumbing
• More than half of copper from foods is
absorbed
• Route of elimination
• Bile
 Manganese, Part 1

• Body locations
• Bones
• Metabolically active organs
• Roles in body
• Cofactor for enzymes that facilitate
metabolism
• Bone formation
• Conversion of pyruvate to a TCA cycle
compound
 Manganese, Part 2

• Deficiency
• Requirements are low
• Factors limiting manganese absorption
• Toxicity
• Environmental contaminate
• UL
• Recommendations and sources
• Grain products
 Fluoride

• Found in bones & teeth

• Fluorapatite
• Dental decay
• Sources
• Drinking water
• Tea and fish
• Toxicity
• Fluorosis
 Chromium

• Roles in the body

• Participates in carbohydrate and lipid
metabolism
• Helps maintain glucose homeostasis
• Diabetes-like condition
• Sources
• Refined foods
• Supplements
 Molybdenum

• Working part of several metalloenzymes

• Dietary deficiencies are unknown
• Sources
• Legumes, breads, grain products, leafy green
vegetables, milk, and liver
• Toxicity is rare
• UL
• Characteristics
 Contaminant Minerals

• Impair body’s growth, work capacity, and

general health
• Heavy metals
• Lead
• Indestructible
• Displaces other minerals
• Mercury
• Cadmium
 Closing Thoughts on the
Nutrients
• Look at nutrients as a whole
• Work cooperatively with one another
• Actions are most often interactions
• Most foods deliver multiple nutrients
• Needs are based on the support of optimal
health
• Nutrients are being examined in context of
whole diet
Phytochemicals
and Functional
Foods
Highlight 13
 Phytochemicals, Part 1

• Found in plant-derived foods

• Have biological activity in the body
• Physiological effects
• Suppression of diseases
• Adverse effects if consumed in excess
• Functional foods
 Phytochemicals, Part 2

• Defending against cancer

• Protect against DNA damage
• Soybeans
• Phytoestrogens
• Tomatoes
• Lycopene
 Phytochemicals, Part 3

• Defending against heart disease

• Flavonoids
• Food sources
• Heart-protection factors
• Carotenoids
• Plant sterols
• Lignans
• Defending against other diseases
An Array of Phytochemicals in a
Variety of Fruits & Vegetables
 Functional Foods

• All foods that have a potentially beneficial

effect on health
• Whole
• Fortified
• Modified
• Characteristics similar to food and drugs
• Consumption patterns for beneficial effect
• Cost
 The Colors of Foods Rich in
Phytochemicals
TABLE H13-2 THE COLORS OF FOODS RICH IN PHYTOCHEMICALS
Red White-Brown Orange-Yellow Blue-Purple Green

Anthocyanins Ellagic acid

Anthocyanms Lycopene Allicin Allyl sulfides Beta-carotene Limonene Phenolics Beta-caroteneLutein Indoles
Beets Bananas Apricots Black currants Artichokes
Cherries Brown pears Cantaloupe Blackberries Arugula
Cranberries Cauliflower Carrots Blueberries Asparagus
Pink grapefruit Chives Lemons Dried plums Avocados
Pomegranates Dates Mangoes Eggplant Broccoli
Radicchio Garlic Nectarines Elderberries Brussels sprouts
Radishes Ginger Oranges Plums Cabbage
Raspberries Leeks Papayas Purple figs Celery
Red apples Mushrooms Peaches Purple peppers Cucumbers
Red peppers Onions Persimmons Raisins Endive
Red potatoes Parsnips Pineapple Purple cabbage Green apples
Rhubarb Shallots Pumpkin Purple grapes Green beans
Strawberries Turnips Rutabagas   Green grapes
Tomatoes   Squash   Green onions
Watermelon   Sweet potatoes   Green pears
    Tangerines   Green peppers
    Yellow peppers   Honeydew melon
        Kiwifruit
        Leafy greens
        Limes
        Okra
        Peas
        Snow peas
        Spinach
        Sugar snap peas
        Zucchini
 Unanswered Questions

• Research for safety and effectiveness is still

in progress
• Questions
• Does it work?
• How much does it contain?
• Is it safe?
• Is it healthy?