Transcript Minerals - Nutrient Map

Nutrients
Minerals
Vitamins and Minerals
Vitamins and Minerals
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Vitamins and minerals are essential nutrients that
your body needs in small amounts to work properly.
adults need vitamins, minerals and trace elements that
are essential for health.
Vitamins and minerals do different things to keep your
body healthy and there is no one food that contains all
of them.
Most people should be able to get all the nutrients
they need by eating a varied and balanced diet. You
need to make sure you eat a healthy, balanced diet
with a good mix of foods to ensure that you’re getting
everything you need.
Many vitamins and minerals interact, working alongside
each other in groups
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e.g. a good balance of vitamin D, calcium, phosphorus,
magnesium, zinc, fluoride, chloride, manganese, copper and
sulphur is required for healthy bones.
Minerals
Minerals
Even though they make up only a small percentage of your body
[4% of body weight] minerals are essential to life. Minerals
cannot be destroyed by light, water, heat or food handling
processes.
Minerals can be divided into two main categories
Major Minerals
Trace Minerals
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Calcium
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Iron
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Phosphorus
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Fluoride
Arsenic
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Sodium
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Iodine
Manganese
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Potassium
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Selenium
Boron
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Magnesium
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Silicon
Molybdenum
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Sulfate
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Vanadium
Chromium
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Chloride
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Zinc
Nickel
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Copper
Major Minerals
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The major minerals (or macrominerals) are present in
relatively large amounts in the body and are required in fairly
large amounts in the diet;
The Major Minerals Are
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Calcium,
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Phosphorus
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Magnesium
The electrolytes. The electrolytes are grouped together
because their work is so interrelated. They help regulate
cellular fluid and transmit nerve impulses
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Sodium,
Potassium
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Chloride,
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Sulfate,
We will be investigating Calcium, Phosphorus, Sodium and
Potassium
Calcium
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Calcium is present in the body in greater amounts that any
other mineral.
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Calcium builds strong bones in both length and density and is
vital to the formation of teeth.
About 99% is deposited in the bones and teeth.
Small amounts of remaining calcium, 1% is involved in the soft
tissues, intracellular fluids and blood circulate in the blood
stream and help with muscle and heart contractions, nerve
functions, and blood clotting..
Absorption depends upon the presence of adequate
amounts of Vitamin D, which regulates the amount of
calcium in the blood.
Phosphorus is also needed The body uses them together to
give firmness to the bones.
The major function of calcium is to act in cooperation with
phosphorus to build and maintain healthy bones and teeth.
Calcuim
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For children, a lack of calcium can
interfere with growth and keep them from
reaching their potential adult height.
Throughout life, a lack of calcium can
weaken bone density and result in
osteoporosis or brittle bone disease.
Vitamin D is necessary for intestinal
absorption of calcium.
Insufficient vitamin D from these sources
can result in rickets in children and
osteomalacia in adults, conditions that
result in bone deformities.
To much calcium over a long period of time
can result in calcium deposits in soft
organs, kidney stone development, or poor
kidney functioning.
Calcuim
Most dietary calcium is absorbed in the small intestine and transported
in the bloodstream. Calcium is deposited in bone with phosphorous in a
crystalline form of calcium phosphate.
Good sources of calcium include:
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Milk, cheese, yogurt. and other dairy foods
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Green leafy vegetables, such as broccoli, cabbage and okra, but not spinach
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Soya beans and legumes
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Figs
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Tofu
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Calcium-fortified soy milk, tofu made with calcium sulphate, and soybeans.
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Nuts e.g. almonds
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Bread and anything made with fortified flour
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Fish where you eat the bones, such as canned sardines, pilchards and salmon
with the bones
Some shellfish
Phosphorous
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Phosphorus is the second most abundant mineral in the body.
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Phosphorus works together with calcium to aid in bone health and is useful in healing diseases
such as rickets and brittle bones. It is as a vital component in curing and developing proper
function in fractured bones.
Phosphorus is used in the development and maintenance of healthy bones and teeth [tooth
enamel and healthy gums].
Phosphorus is used in the metabolism where energy is released as a result of burning fat
stored in the body.
It plays an important part in the formation of genetic material during the development of a
fetus / baby.
Another role of phosphorus in the body is in formation of cell membranes and enzymes in the
body.
Phosphorous
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Eating highly processed, overcooked and unhealthy foods leads to phosphorus
deficiencies in the body. Lack or low levels of phosphorus can bring about health
conditions such as;
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general body weakness and fatigue.
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weak teeth, tooth decay and gum diseases
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Arthritis, joint pain and sometimes a stiff neck.
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rickets
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weak and fragile bones. This is more severe in elderly people.
It is possible to suffer from a loss of appetite and become susceptible to common
infections
It is possible to create a diet rich in phosphorus.
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Fresh vegetables and fruits,
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dairy products,
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fish, poultry,
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lean meat and
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whole grains are good sources.
Sodium
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[Salt]
Sodium is an essential mineral or micronutrient which along with potassium
helps to regulate the body's fluid balance
Sodium ions are necessary for;
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regulation of blood and body fluids, it ensures the;
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transmission of nerve impulses,
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heart activity, and certain metabolic functions.
Unlike other minerals, sodium (salt) has a recognizable and popular taste, and is widely added
to snack foods and other processed foods. The Western diet provides more than five
times the recommended daily allowance of sodium.
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It is widely considered that most people consume more than is needed, in the form
of sodium chloride, or table salt, and that this can have a negative effect on the
health
Excess sodium intake is linked with high blood pressure and heart disease.
Sodium
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It is very rare to not get enough sodium from a western diet, as even whole,
unprocessed foods have a natural sodium content. Sodium loss often comes
through:
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[Salt]
Sweating, as our body temperature heats up, the body perspires for the purpose
of cooling down the skin, and sodium is lost with this perspiration.
Diarrhoea and vomiting,
Dehydration which occurs when we lose more water than we are taking in. This
is a common side effect of sweating, vomiting and diarrhoea. Along with sodium,
we lose valuable electrolytes that are essential to body processes.
Loss of Electrolytes can cause Low Blood Pressure
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When salt and water are lost from the body, the fluid on the outside of the
cells is lost, causing a decrease in blood volume.
Decreased blood volume can lead to decreased blood pressure.
If the pressure gets too low, the blood cannot get essential nutrients and
oxygen to vital organs, including the heart, brain and kidneys.
Depending on how long these organs go without vital nutrients and oxygen, they
can be permanently damaged and cease to function.
Fatigue is also a result of the lowered blood pressure that comes with not
getting enough sodium.
Potassium
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Potassium is a necessary mineral in daily nutrition; it assists in muscle
contraction and in maintaining fluid and electrolyte balance in body cells.
Potassium is also important in sending nerve impulses as well as releasing
energy from protein, fat, and carbohydrates during metabolism.
A shortage of potassium can cause a potentially fatal condition known as
hypokalemia, frequently caused by diarrhoea, increased diuresis and
vomiting.
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Deficiency symptoms include dry skin, acne, chills, diarrhoea, impaired cognitive function,
muscle spasms, arrhythmia, decreased reflex response, thirst, glucose intolerance, growth
retardation, insomnia, elevated cholesterol, and decreased blood pressure.
Eating a variety of foods that contain potassium is the best way to get an
adequate amount. Foods with high sources of potassium include
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bananas,
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avocados,
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Butternut squash,
Research has indicated that diets high in potassium can reduce the risk of
hypertension.
Some people with kidney disease are advised to avoid large quantities of
dietary potassium.
Trace Minerals
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The trace minerals (or trace elements) are needed in much smaller Most trace minerals
do not occur in the body in their free form, but are bound to organic compounds on
which they use for transport, storage, and functioning.
Recommended Dietary Allowances (RDA) have been set for
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copper,
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Iodine,
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Iron,
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magnesium,
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molybdenum,
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selenium,
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zinc.
Adequate Intakes (AI) have been set for,
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Fluoride,
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Chromium
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manganese.
a balanced diet that includes a variety of foods in a moderate amount is the best way to
consume a safe and adequate amount.
We will be investigating Iron and Fluoride
Iorn
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The average adult should eat Iron on a daily basis. The body uses dietary
iron to create haemoglobin, the substance responsible for transporting
oxygen throughout the body. When there is not enough iron in the blood, a
medical condition called anaemia may develop , also known as iron
deficiency. Several side effects may alert you to an iron deficiency.
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Fatigue
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Dizziness
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One of the most common symptoms associated with iron deficiency, fatigue is
typically a lack of energy that is either mental or physical, or both.
is another common iron deficiency symptom. It is often referred to as vertigo,
the medical word used to describe the sensation of spinning when you are
standing still
Shortness of Breath
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Shortness of breath is a scary side effect that often accompanies anaemia,
but how it actually feels varies among individuals.
Iorn
You should be able to get all the iron you need from
your daily diet, however some;
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Women or teenage girls who lose a lot of blood during
their monthly period.
Elderly people with a poor diet or on medication
may need to take iron supplements
What happens if I take too much iron? The side effects of taking
high doses of iron include:
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constipation
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nausea
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vomiting
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stomach pain
Very high doses of iron can be fatal, particularly if
taken by children, so always keep iron supplements
out of the reach of children.
Iorn
Good sources of iron are
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Meat especially Liver
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Beans
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Nuts
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Dried fruit, such as dried apricots
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Wholegrains, such as brown rice
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Fortified breakfast cereals
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Soybean flour
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Most dark-green leafy vegetables, such as watercress and curly kale
Spinach is a good source of iron, but contains a substance that
makes it harder for the body to absorb the iron from it.
Tea and coffee contain a substance that can make it harder
for the body to absorb iron
Although liver is a good source of iron, do not eat it if
pregnant. Liver is rich in Vitamin A, large amounts of which can
damage the unborn baby.
Fluoride
Fluoride occurs naturally in the body as calcium fluoride. Calcium fluoride
is mostly found in the bones and teeth
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Small amounts of fluoride help reduce tooth decay. It is thought in the U.S.A. that
by adding fluoride to tap water (called fluoridation)it has helped reduce cavities in
children by more than half. In Britain we have fluorinated toothpaste
Food Sources
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Tea
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Gelatine .
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Fluorides also help maintain bone structure. Low doses of fluoride salts may be used
to treat conditions that cause faster-than-normal bone loss, such as menopause.
Natural sodium fluoride is in the ocean, so most seafood and Sea fish contains
fluoride.
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Food prepared in fluoridated water contains fluoride.
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Infants get fluoride through drinking breast milk or infant formulas.
Side Effects
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A lack (deficiency) of fluoride may lead to increased cavities, and weak bones and
teeth.
Too much fluoride in the diet is very rare. changes in the enamel that covers the
teeth may occur and the teeth appear mottled - Faint white lines or streaks may
appear.
Iodine
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Iodine is commonly known to have a major effect on thyroid function, being a main
component of the thyroid hormone thyroxine, controls the effects of oestrogen on
breast tissue to protecting against the effects of radioactivity.
Iodine is the main component of thyroxine, the thyroid component which controls
metabolism. As metabolic rate controls the amount of "fuel" burned by the body for
energy, iodine deficiency can result in a decreased metabolic rate, which will result
in weight gain
One of the other key functions of iodine is in the formation of the foetal nervous
system. If the mother is iodine-deficient during pregnancy, there is a significant
chance of the baby being born with cretinism (short stature and extremely low intellectual
capacity). Iodine is also an important component of healthy connective tissues.
Symptoms of Iodine deficiency:
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Goitre (swelling of the thyroid gland),
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chronic fatigue,
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reduced immune system function,
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dry skin,
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excessive oestrogen production,
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hypothyroidism