Nutrition Basics

Minerals

Why Minerals?

• Important for normal metabolism • Found in tissues and fluids in the body • Macro and micro

Calcium

• Important for structure of bones and teeth • Has a role in muscle contraction and blood clotting • Sources: Milk and milk products, fortified orange juice, sardines • Adequate Intake is 1,000 milligrams for people between 19-50 years old

Osteoporosis

Normal Bone

• Common bone disease • Bone tissue becomes weak and porous • Prevention requires exercise and adequate consumption of calcium and vitamin D

Osteoporotic Bone

Magnesium

• Structural role in bones • Signaling between nerves • Synthesizing proteins • Sources: Nuts, legumes, whole-grain cereals, leafy green vegetables RDA: 700 milligrams for people over the age of 19

Potassium

• One of the electrolytes • Balance charges and water concentration across cells • Food Sources: Avocados, bananas, potatoes, dairy products

Sodium

• Signal transmission between nerves • Muscle contraction • Sources: Table salt, processed foods, nuts and snacks • Upper level 2300 mg/day

Hypertension

• Systolic/diastolic pressures greater than 140/90 mm Hg • Elevated dietary sodium intake • Other endogenous factors

Iron

• Part of heme which carries oxygen in blood • Iron deficiency anemia causes tiredness • RDA: 200-400 milligrams per day

Heme and Non heme iron

• Heme iron is easily absorbed – Meat, fish, poultry • Nonheme iron poorly absorbed – Dark leafy vegetables, beans, fortified cereals • Non heme iron absorption inhibited by coffee, tea, high fiber foods • Non heme iron absorption increased by orange juice

Copper

• Co-factor for enzymes • Food Sources: Organ meats, shellfish, nuts, seeds, legumes, dried fruit • RDA: 900 micrograms

Zinc

• Many functions in the body • Necessary for growth and sexual maturation, taste and smell processes • Food Sources: Oysters, wheat germ, liver, whole grains • RDA: 11milligrams for males, 8 milligrams for females

Zinc and the Common Cold

• Zinc tablets and lozenges • Zinc kills bacteria – may not do so in the body • Limited evidence for efficacy in colds

Selenium

• Antioxidant activity • Food Sources: Grains, meat, poultry, fish, dairy products • RDA: 55 micrograms

Conclusion

• Minerals are essential for health • RDAs can usually be met with the minerals present in food • Vary the types of vegetables, whole grains, dairy, and protein that you consume to ensure meeting your needs

References

• • Advanced Nutrition and Human Metabolism by Sareen S. Gropper, Jack L. Smith, and James L. Groff http://ods.od.nih.gov/factsheets/selenium.asp

• Longnecker MP, Taylor PR, Levander OA, Howe M, Veillon C, McAdam PA, Patterson KY, Holden JM, Stampfer MJ, Morris JS, Willett WC. Selenium in diet, blood, and toenails in relation to human health in a seleniferous area. Am J Clin Nutr 1991;53:1288-94. [ PubMed abstract ]