Transcript Minerals - Bowdle FACS

Minerals
Nutrition and Wellness
What are Minerals?
• Minerals
make up about 4-5% of our body weight.
• Minerals
 Make up body structure (bones and teeth)
 Make substances your body needs
• Often
minerals team with vitamins in chemical
reactions.
 Vitamin C boost Iron absorption.
• Major
or Trace Minerals
Minerals
Phosphorus
Calcium
Major
Minerals
Sodium
Chloride
Potassium
Major Minerals
•
Major mineral: (macromineral = minerals needed in
relatively large amounts)
•
Calcium
•
Phosphorus
•
Electrolytes
 Sodium
 Chloride
 Potassium
Minerals
Calcium
•
Helps
 Regulate blood clotting
 Nerve activity
 Other body processes
•
Calcium is essential for keeping bones strong.
•
If you don’t get enough you are at risk for
osteoporosis:
 makes bones weak and fragile.
•
Build up your bone strength now to help you later.
Minerals
Phosphorus
•
Works with calcium to build strong bones and teeth.
•
Helps
 Release energy from carbohydrates, fats, and proteins
 Build body cells and tissues
•
Protein foods are rich in phosphorus, so deficiencies are
commonly unknown.
Minerals
Electrolytes: Sodium, Chloride, Potassium
•
Sodium, Chloride, and Potassium form chemical particles
called electrolytes.
•
Electrolytes are in all body fluids.
 Sodium: helps with muscle and nerve action and helps
regulate blood pressure.
 Chloride: helps transmit nerve signals.
 Potassium: helps maintain a steady heartbeat and helps with
muscle and nerve action.
•
Some foods naturally contain sodium – however it is
added to many foods during processing.
Minerals
Food Sources of Major Minerals
Mineral
Food Source
Calcium
Dairy products
Dry beans, peas, and lentils
Dark leafy green vegetables
*Calcium fortified orange juice and soy milk.
Phosphorus
Meat
Poultry
Fish
Eggs
Nuts
Dry beans and peas
Nuts and seeds
Electrolyte
(Sodium, Chloride, Potassium)
Sodium: Table salt and processed foods
Chloride: Table Salt
Potassium: Fruit, vegetables, meat, poultry, fish,
dry beans and peas, dairy products.
Iron
Iodine
Fluoride
Trace
Minerals
Trace Minerals
• Trace
Minerals: (microminerals = minerals
needed in relatively small amounts)
• Excess
amounts can be harmful.
Minerals
Iron
•
Is essential for making hemoglobin --- the substance in
red blood cells that carries oxygen to all body cells.
•
If you do not get enough…
 Your body may not be able to carry enough oxygen to your
cells.
 Iron deficiency anemia: tired, weak, short of breath, and
pale.
 Pica: unusual appetite for ice, clay, or other non food items.
 Usually goes away once deficiency is noticed.
Minerals
Iodine
• Stored
in the thyroid gland.
• Too
much or too little can cause thyroid
problems.
• Without
enough: a lump called a goiter can form
on front of neck.
• Infants
can be born with mental retardation if a
woman is iron deficient during pregnancy.
Minerals
Fluoride
•
Prevents tooth decay and strengthens bones.
•
Foods contain little fluoride --- communities will often
add the mineral to drinking water when it doesn’t occur
naturally.
•
Toothpaste often has added fluoride.
Food Sources of Trace Minerals
Trace Mineral
Food Sources
Iron
Meat
Fish and shellfish
Egg yolks
Dark green, leafy vegetables
Dry beans and peas
Enriched and whole-grain products
Dried fruit
Iodine
Saltwater fish
Iodized salt
Fluoride
Water supplies (in many communities)
Can also be added to Bottled Water