Transcript Minerals - Iowa State University

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
• Common bone disease
Normal Bone
• 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]