Minerals Flashcards
Why are minerals essential
Because we cannot make minerals they come from food and water
Do minerals change
No minerals do not change unlike vitamins. Minerals can be lost in water.
Seven major minerals
Calcium and phosphorus sulfur potassium magnesium sodium chloride
Nine trace minerals
Iron zinc copper iodine selenium manganese Fluorine chromium Mollybendum
less than a teaspoon. Essential to life comes from the earth
Calcium
Most abundant 2% of weight in bones and teeth 1000 mg for adults. Pregnant women and nursing women need to 1200 mg more and also 50 +
In one year 20% of bones are replaced enter age 20 3 pounds of calcium and bones
Age 21 we start spending our calcium osteoporosis calcium deficiency
Phosphorus
DNA RNA builds bones metabolism
Metabolism
Reaction our body uses to expend energy from food
Potassium
Electrolyte Ions nerve and muscle function 4700 mg per day
Sulfur
Found in protein
Sodium and chloride
Electrolytes found in salt
1500 mg for 19to 50-year-olds
1300 51-70
1200 70+
2300 most
Magnesium
Ounce or less half and bones helps with elasticity works with calcium
Iron
Heme animal 10%
Non heme animal and plant 90%
Zinc
In every cell blood clots oysters 11 mg men 8 mg women
Copper
Enzymes metabolism
Iodine
Deficiency called goiter
