The Minerals in Your Body

Minerals
• Inorganic elements essential to Human
Nutrition.
• Essential to body function and with very
important roles in overall health and wellness

• Assist in Chemical Reactions in Cells

• Crucial to the Immune System Function
• Fluid Balance
• Nutrient Transport into Cells
• Help Skeletal Muscle Contract
 Two Groups: Major and Trace
Minerals
Major Minerals (macrominerals)
Need more than 100 mg/day.
Min of 5 grams in the body. These Include:
• Calcium
• Phosphorus
The major minerals • Potassium
are the 6 dietary
• Sulfur
minerals your body
needs in the largest • Sodium
amounts. • Chloride
Minerals can be toxic in high amounts
=> illness and even death.

Toxicity NOT from excess dietary intake, but

from:

• Excess of supplements and

• Conditions interfering with body's adaptive

abilities
 Calcium (Ca2+)
• Most abundant mineral in body!
• Divalent Cation (has a + 2!)
• 99% of body's Ca2+ located in bones and
teeth.

#1: Cheese (Mozzarella) - 961mg (95% DV)

#2: Milk & Yogurt - 125mg (13% and 49% DV)
#3: Dark Leafy Greens (Watercress, Kale) - 120mg (12% DV)
#4: Cabbage (Bok Choy) - 105mg (11% DV)
#5: Okra (Cooked) - 77mg (8% DV)
#6: Broccoli - 47mg (5% DV)
#7: Green Beans - 37mg (4% DV)
#8: Almonds - 264mg (26% DV)
#9: Sardines (in Oil with Bones) - 383mg (38% DV)
#10: Pink Salmon - (8%)
Bioavailability:
Vitamin D and lactose  absorption.
Low Protein intake  absorption.
 Functions of Calcium

Ca2+ helps build strong

bones and teeth.
Calcium Functions: Many Important Roles:
 Muscle Contraction
 Nerve Transmission – release of
Neurotransmitter!

 Regulating Hormones and Enzymes

 Blood Vessel Dilation/Constriction: Blood

Pressure

 Blood Clotting
Calcium May:
Prevent Colon Cancer – by protecting lining
of tract from caustic and abrasive
substances.
Reduce the risk of obesity – by normalizing
interactions between hormones.

Inadequate Ca2+ shifts hormonal response of PTH

and calcitriol which may stimulate fat production
and storage.
Kate Hehir
 Daily Needs for Ca2+

Ca2+ Toxicity
Hypercalcemia: Too much Ca2+ in blood
Symptoms:
• Constipation
• Bone pain
• Muscle weakness
• Mental confusion
• Impairs absorption of Fe, Zn, Mg and P.
Ca2+ Deficiency
Hypocalcemia: Blood Ca2+ levels below
normal
Bones less dense, weakened and brittle.
risk of Osteoporosis and Bone Fractures

Do not take a calcium supplement at the

same time of day as an iron supplement!
 Milk, cheese, dairy products

Kate Hehir
 Phosphorus (PO43-)
2nd most abundant Mineral in
Body
Most (85%) in Bone Tissue
the rest in muscle, cell membrane,
ECF
Absorbed in the Small
Intestine
Vitamin D enhances
bioavailability.

Phytate, aluminum,
magnesium and calcium 
 Phosphorus Needs in the Body!
Formation of Bones and Teeth

Integral part of cell membrane

Acts as a Buffer in acid-base balance

Kate Hehir
Food Sources of Phosphorus
• Foods from animal sources
• Plant seeds – 50% of P is bioavailable due to
phytates.
• Soft drinks and colas contain phosphoric acid.
Toxicity
Hyperphosphatemia - Only with kidney
disease

High intake of P with low Ca2+ intake can

decrease bone mass.

Can lead to Ca2+ deposits in soft tissue

P Deficiency is rare.
Hypophosphatemia
Muscle weakness, bone pain, rickets,
confusion, and death in extreme cases!
 Potassium (K+)
• Major Cation in intracellular fluid (ICF)
• Absorbed in Small Intestine and Colon
• Kidneys regulate balance excreting
• excess.
Muscle Contraction and Nerve Impulse.
• Rhythmic Heart Beats.
• Regulate Blood Pressure when excreted.
• Acts as a Buffer in Blood.
• Preserves Ca2+ and PO43- in bones.
Minor amounts are lost in sweat.
Kate Hehir
Food Sources

Nutrient Rating for K

Food Source DV
Beet Greens 37%
Lima Beans 27%
Swiss Chard 27%
Sweet Potato 27%
Potatoes 26%
Spinach 24%
Avocado 21%
Pinto Beans 21%
Bananas 10%
K Toxicity
Hyperkalemia: Too much K+ in blood!
Cannot occur from food intake – but with supplementation or
salt substitutes!

This can lead to:

• Irregular heart beat
• Heart damage
• Death
If kidneys impaired or taking medications for
heart disease or diuretics  risk and need to
be cautious.
K+ Deficiency
Hypokalemia: Too little K+ in blood.
– risk of hypertension, kidney stones, and
loss of bone mass.
Caused by prolonged vomiting or diarrhea

Can lead to:

• Muscle Weakness and Cramps
• Glucose intolerance
• Irregular Heart Beat and Paralysis
 Sulfate (SO42–)
• An Oxidized form of Sulfur (S)
• Sulfate is a part of other compounds in
Body:
– Proteins
– Thiamin
– Biotin
Absorption
– Is absorbed throughout the GI tract
– About 80% SO42- consumed is Absorbed.
– Kidneys excrete excess.
 Metabolic Functions of Sulfate

Part of Amino Acids Methionine and

Cysteine
Gives 3-D shape to proteins enables them to act
as enzymes and hormones and provide structure
to body
 Sulfur - Can be used as a Preservative
Sulfites prevents spoilage and discoloration in
foods
e.g. Sulfites are found in wine - those sensitive
may get:
Headaches, Food Sources
sneezing, of Sulfate
swelling of the throat,
• Meat, poultry, fish, and eggs
hives
• Legumes
• Dairy foods
• Fruits and vegetables
• Beverages: Beer, wine
No RDA, no UL! - No Toxicity or Deficiency
symptoms
 Sodium (Na)
• Major Mineral => Na+ Electrolyte
• Cation usually combined with chloride
(NaCl)
• Primarily in Blood and extracellular fluid (ECF)
• Regulates Blood Volume

Na also Located:
• Within Hydroxyapatite crystals in bone;
• In Nervous Tissue;
• In Muscular Tissue.
Absorption, Transport, and Excretion
• 95-100% absorbedof
in Na
Small Intestine!
• About 5% Excreted in Feces.
• Blood levels Maintained by Kidneys.
Na Regulates Fluid Volumes:
High [Na+] signals need to Conserve Water.

Hypertonic (‘salty’) blood triggers Thirst mechanism

in Hypothalamus – signals drinking!
Na loss through perspiration!
Sodium Balance Maintained by Kidneys

Aldosterone causes
kidney to retain
sodium!
Na plays a role in nerve impulse
transmission
and participates in
muscle contraction

• Helps transport some

nutrients

• Preserves and enhances food flavor!

 Food Sources of Sodium
Some Facts and Figures about Na use:
• About 70% of Na is from processed foods.
Canned, processed meats, frozen or pre-packaged
meals

• Only 12% comes from natural food sources

• About 5% added during cooking.

• About 6% added at the table.

Hypernatremia (excess Na in blood) – when
fluids not replenished as water is lost (e.g.
vomiting or diarrhea)
* Or, from ingesting too much Na+
Sodium deficiency is rare.
Hyponatremia - from consuming too much
water in a short time, e.g. endurance athletes.
Symptoms: Headache, muscle weakness, fatigue,
seizures, as we have seen, can cause death.

* Also occurs with Diuretic use.

 Chloride (Cl–)
• A Major Electrolyte
• An Anion bound to Na (NaCl in foods)
• Primarily in blood (88%), the other 12% is:
– in intracellular fluid (ICF)
– part of HCl (hydrochloric acid) in stomach

• After ingestion, dissociates in the stomach.

• Absorbed in Small Intestine - Excreted in Urine

• Not to be confused with chlorine, a powerful

disinfectant, poisonous if inhaled or ingested.
 Metabolic Functions of Chloride
• Maintains Fluid Balance.
• Assists in the removal of CO2 from blood.
• Maintains normal pH range of blood.
• Part hydrochloric acid (HCl).
Kate Hehir
Food Sources:
– Table salt
– Processed foods
– Seaweed, tomatoes, olives, lettuce, celery,
and rye
– Salt substitutes
Daily Needs of Cl

Toxicity is very rare.

*Can occur with severe dehydration
(hyperchloremia)

• Deficiency - Rare
From prolonged diarrhea or vomiting.
Diuretics can increase urinary losses.

Symptoms: shallow breathing, muscle

weakness, muscle spasms, and twitching
 Magnesium (Mg2+)
~60% in bones, 25% in muscles, the rest in
cells.
Bioavailability is about 50%.

Absorption
A high-fiber, whole-grain, high phytates,
lowers absorption.
Intestinal absorption and kidney excretion
adjusts based on diet and need.
Kate Hehir
Food Sources
Mg2+ Toxicity - Consuming excess
supplements can cause intestinal problems.
Diarrhea, cramps, nausea

Mg2+ Deficiency Rare.

Some medications cause deficiency.
Poorly controlled diabetes and alcohol abuse.

Symptoms:
Muscle weakness, seizures, fatigue, depression,
and irregular heart beats.
 Needed in much smaller amounts
 Are essential
 Difficult to study due to the trace amounts
needed by the body
 Food content dependent on soil content
 Animal sources of mineral are generally
better absorbed.
 Found in minute amount in every cell
 15% is absorbed
 Heme iron Vs. Nonheme iron

 40% of iron in animal flesh is heme

iron
 Heme iron is better absorbed than
nonheme
 Vitamin C enhances absorption
 Heme iron Non-heme iron
• This is ferrous iron • This is a ferric iron
• Its chemical symbol is Fe²+ •Its chemical symbol is Fe²+
• It is soluble & easily absorbed •It cannot be absorbed in the
•Sources of haem iron include body & must be changed into
meat, meat products, chicken ferrous iron to be absorbed
•Sources of non-haem iron
include cereals, eggs, pulses,
green vegetables, fish
Factors aiding iron absorption

 Eating heme iron (because it is more easily

absorbed than non-haem iron)
 Eating non-heme and heme iron together
increases non-haem iron absorption
 Vitamin C is a reducing agent, as it changes
ferric iron (Fe³+) to the more easily absorbable
ferrous iron (Fe²+)
 Hydrochloric acid in the stomach aids
absorption by changing non-haem iron to haem
iron
Factors hindering iron absorption

 Phytic acid, in cereals and legumes, binds to

iron, decreasing its absorption
 A dietary fibre intake above 35g per day has a
tendency to bind iron, decreasing its absorption
 Oxalic acid, which is found in some fruit and
vegetables (spinach), combines with iron,
inhibiting its absorption
 Tannins in tea, coffee & cocoa decrease iron
absorption.
 Determined by body’s need
 Acidic environment
 Upper small intestine is absorption site
 Hindered by phytic acid, oxalic acid, high
fiber, high calcium, polyphenols
 Zinc competes with iron for absorption
 Hemoglobin in red blood cells
 Transports oxygen and carbon dioxide
 High turnover, high demand for iron
 Myoglobin in muscle cells
 Binds oxygen
 Electrontransport chain
 Enzyme cofactor
 Immune function
 Drug-detoxification pathway
 Most common form of anemia (30% of
world population)
 Low levels of hemoglobin and hematocrit
 Insufficient intake and storage
 Reduction in the production of red blood
cells and oxygen capacity
 Infants, toddlers, chronic blood loss,
vegans, runners, and women of
childbearing years are most at risk
 Paleness, brittle nails, fatigue, difficulty
breathing, poor growth
 Definition & Cause: Anaemia is a disease
caused by a shortage of haemoglobin, as a
result of insufficient iron in the diet, or an
inability to absorb iron
 It is more common in females due to
menstruation
 Symptoms: Tiredness, dizziness, headaches,
paleness, shortness of breath & loss of
appetite
 Red meats
 Enriched grains
 Fortified cereals
 Iron skillet
 Milk is a poor source
 Not as well absorbed
 Found in animal flesh, eggs, milk,
vegetables, grains and other plant foods
 Better absorbed if eaten along with sources
of heme iron
 Can be serious, especially for children
 Diarrhea, constipation, nausea,
abdominal pain
 Upper Level is 45 mg/day
 Causes death due to respiratory collapse
(shock); liver damage
 Alcohol increases absorption, damages
mucosal cells
Genetic disease
Iron deposit which can lead to
organ damage
May go undetected until 50-60
years of age when organ fails
Essential nutrient
Better absorption from animal
source
Deficiencies cause growth
retardation and poor sexual
development
 Influenced by the foods consumed
 40% of zinc from an animal source is
absorbed if body’s needs are great
 Dependent on body’s need
 Calcium supplement decreases zinc
absorption
 Competes with copper and iron
absorption
 Cofactor to many enzymes
 Synthesis of DNA, RNA
 Protein metabolism, cell membrane
 Wound healing, immune function, growth
 Development of sexual organs and bones
 Insulin function
 Component of superoxide dismutase
 Growth retardation
 Slow sexual maturity
 Loss of taste
 Lethargy, emotional disorders
 Slow wound healing
 Animal products
 Shellfish
 Legumes
 Not part of the enrichment process
 RDA for women is 8 mg/day
 RDA for men is 11 mg/day
 Daily value is 15 mg
 Average intake is marginal for women and
adequate for men
 Upper Level is 40 mg/day
 Inhibits copper absorption
 Reduces HDL
 Increases risk of heart disease
 Diarrhea, cramps, Nausea, vomiting
 Depressed immune function
 Do not exceed 100 mg/day without
medical supervision
 Some take for sore throats, colds
 Readily absorbed
 Excreted through the urine and feces
 Co-factor for glutathione peroxidase
 Protects the heart and other cells from
oxidative damage
 Works together with vitamin E
 Cancer prevention
Muscle pain
Muscle wasting
Cardiomyopathy
 Fish,meat (organ meat), egg, milk, shell fish
 Grains, seeds, nuts dependent on soil
content
 RDA for adults is 55 ug/day
 Average intake exceeds RDA
 Upper Level is 400 ug/day
 Garlicky breath
 Hair loss
 Nausea, vomiting
 Weakness
 Rashes
 Cirrhosis of the liver
 Found in an ion form, iodide
 Used for thyroid hormone synthesis
 Regulates metabolic rate, growth, development
 Thyroid gland enlarges (goiter) with low intake
of iodide
 Cretinism is the stunting of fetal growth and
mental development as a result of low iodine
diet
 Iodized salt (1/2 tsp. meets RDA for iodine)
 Saltwater fish, seafood, dairy, grains
 Sea salt is a poor source (loss during processing)
 Plant source dependent on soil content
 RDA for adult is 150 ug/day (50ug to prevent
goiter)
 Average intake exceeds RDA
 Thyroid hormone synthesis is inhibited
 “Toxic goiter” results
 Consumption of seaweed
 Upper Level is 1.1 mg/day
Aids in iron metabolism
Absorption dependent on body’s
needs
Absorption decreased with high
intakes of vitamin C, phytic
acid, fiber, zinc, iron, certain
amino acids
Increases iron absorption
Formation of connective
tissue
In superoxide dismutase
Immune system, blood clot,
brain development,
cholesterol metabolism
Anemia
Decrease WBC
Bone loss
Inadequate growth
Pre-term infants at risk
Cardiovascular disease
 Organ meats
 Seafood
 Cocoa
 Mushroom, legumes, seeds, nuts, whole-
grain
 RDA is 900 ug/day for adults
 Daily Value is set at 2000 ug
 Average intake is about or slightly below
the RDA
 Preterm infants
 Undernourished infants
 Intestinal surgery
 Long-term TPN
 Dialysis
 Burn patients
 Excess zinc supplement
 Upper Level is 10 mg/day
 Not common
Role in prevention of cavities
Resists acid and dental caries
Fluoride inhibits bacterial growth
that may cause cavities
Fluoridated water (1ppm)
 Fluoridate water (~0.2 mg/cup)
 Tea
 Seafood, seaweed
 Toothpaste
 Adequate intake is 3.1 -3.8 mg/day for adults
 Typical fluoridated water contains 0.2
mg/cup
 Mottling of the teeth in children
 Limit toothpaste to pea size for children
 In high amounts can weaken teeth in children
 Upper Level is 10 mg/day
Not well understood
Role in Type 2 diabetes
May increase the transport of
glucose across the cell membrane
Impaired glucose tolerance with
low intake
Elevated cholesterol and
triglyceride with low intake
 Littleinformation
 Egg yolk
 Bran, whole grain, cereal
 Organ meat, meat
 Beer
 Plant source dependent on soil content
 Adequate Intake is 25 - 35 ug/day for adults
 Daily Value is set at 120 ug
 Average intake meets the AI
 No toxicity from foods
 No Upper Level
 Exposed to chromium waste sites, painters
and artists exposed to paints
 Lung & liver damage
 Role in CHO metabolism
 Role in bone formation
 No deficiency symptom observed in human
 Adequate Intake is 1.8-2.3 mg/day
 Average intake meets AI
 Seen in individuals working in manganese
mine
 Severe psychiatric abnormalities
 Violence, impaired muscle control
 Upper Level is 11 mg/day
 High intake will inhibit copper absorption
 Required by several enzymes
 Deficiency rare
 Increased heart and respiration rates
 Night blindness, mental confusion
 Edema, weakness, coma
 RDA is 45 ug/day
 Average intake is 75-110 ug/day
 Toxicity seen in animals
 Upper Level is 2 mg/day
 Boron
 Nickel
 Silicon
 Vanadium
 Arsenic