Minerals

Question 1

Minerals are inorganic or organic?

Answer 1

Inorganic. They are involved in body structure and regulation.

Question 2

What are the major groups minerals are divided into ?

Answer 2

Major minerals- required in amounts greater than 100 mg daily in our diet Trace minerals - required in amounts less than 100 mg daily

Question 3

What is bioavailability?

Answer 3

The degree to which a nutrient is absorbed and available to be used by the body.

Question 4

What are factors that affect bioavailability?

Answer 4

1. Mineral Source: plant vs. animal sources. Minerals from animal products are better absorbed than from plants. The dietary fibers in plants may hinder certain minerals absorption. In addition, the mineral content of plant foods can vary depending on the mineral content of the soil in which they were grown. Oxalic acid is found in dark green leafy vegetables and can decrease the absorption of certain minerals. Plant sources such as grains may also lose minerals during the refining process.

2. Fiber-Mineral Interactions: High fiber diets can lower the absorption of iron, zinc and other minerals. Phytic acid (phytate) in grain fiber binds to minerals and interferes with absorption.

3. Mineral-Mineral Interactions: Minerals such as magnesium, iron, copper and calcium are similar in size and have the same charge. Because of this, an excess in one mineral will result in decreased absorption of another mineral as they compete for absorption. For example a calcium supplement and iron supplement should never be taken together.

4. Vitamin-Mineral Interactions: unlike the other interactions, the vitamin mineral interaction is necessary for nutrient absorption and metabolism. For example iron absorption increases when consumed with a good source of vitamin C. Calcium absorption is dependent on the availability of active vitamin D. However mineral supplements should be used with caution. Intakes greater than 100% of the Daily Value should only be taken under a physician’s supervision as they could become toxic.

Question 5

Discuss sodium ……

Answer 5

Sodium is a major mineral whose most recognized form is that of sodium chloride (NaCl) or table salt. Sodium is important for fluid balance as previously discussed and for nerve impulse transmission.

The human body absorbs almost all the sodium ingested. For this reason, a deficiency is rare.

n North America the major concern is over-consumption. Processed foods, convenience foods, and restaurant foods are all high in sodium and provide about 80% of our sodium intake. Adding salt in cooking provides another 10% as does naturally occurring salt in food.

Current guidelines recommend limiting sodium intake to 2300 mg (1 teaspoon salt) daily. The 2010 Dietary Guidelines have suggested restricting it further to 1500 mg (3/4 teaspoon salt) daily. This is especially important for older adults and those with hypertension or a family history of hypertension.

Most Americans consume 2300-4700 mg of sodium daily.

Following the DASH diet is a method that naturally decreases sodium consumption and lowers high blood pressure. DASH stands for Dietary Approach to Stop Hypertension. This diet includes a high consumption of fruits, vegetables, whole grains and low fat dairy products.

Question 6

discuss potassium ……….

Answer 6

Potassium is responsible for fluid control operating inside the cells, nerve impulse transmission and muscle contractions. Unprocessed foods such as fruits, vegetables whole grains and low fat dairy products are good sources of potassium. In North America current intakes are below desired levels, most of us consume 2000-3000 mg daily and current recommendations are 3500 mg daily. Adequate potassium intake helps to lower high blood pressure. A deficiency caused either by a poor diet or use of diuretics can result in muscle cramps, confusion and cardiac arrhythmias.

Question 7

Functions of chloride - what is the largest source of chloride?

Answer 7

Chloride is a third major mineral. While it can be found in some fruits and vegetables the largest source is table salt.

Chloride is important for extracellular fluid control, in immune function, and as a component of hydrochloric acid in the stomach. Like sodium it contributes to an increased blood pressure and is over consumed in a typical diet.

Question 8

What does calcium function in ?

Answer 8

Blood clotting, nerve impulse transmission and muscle contraction. Most of the calcium in body is found in the bones and the teeth.

Question 9

Where is calcium absorbed and what is it dependent on for absorption?

Answer 9

Calcium is absorbed in the upper small intestine. The acidity of the GI tract environment and the presence of vitamin D are two factors that affect calcium absorption.

Question 10

What are the factors that enhance calclum absorption?

Answer 10

blood levels of parathyroid hormone,

the presence of glucose and lactose in the diet,

infancy and pregnancy.

Question 11

What are some factors that inhibit calcium absorption ?

Answer 11

large amounts of phytic acid in grains,

excess amounts of phosphorus in the diet,

vitamin D deficiency,

diarrhea and old age

Question 12

Can a normal blood calcium level be maintained even without adequate intake?

Answer 12

Yes but the result of too much calcium being pulled from the bones will eventually lead to decreased bone mass and osteoporosis.

Question 13

What is tetany?

What are the three hormones responsible for regulating calcium levels?

Answer 13

Tetany is the involuntary twiching of muscles because of inadequate calcium levels.

THe muscles are unable to relax after contracting.

Calcitonin, Parathyroid hormone, and Calcitriol

Question 14

Sources of calcium and current recommendation levels ?

Answer 14

Dairy products , dark green leafy vegetables, and fortified foods

Current recommendations are 1000 mg to 1200 mg of calcium daily.

Question 15

Discuss phosphorus…..

Answer 15

Phosphorus is located primarily in the bone (85% of the body’s phosphorus) and is found in numerous food sources. Like calcium, phosphorus is important for bone structure and is also a component of ATP, DNA, RNA and phospholipids.

A deficiency is rare due to the variety of food sources as well as its high bioavailability. Meat, cheese, milk and grains provide the majority of phosphorus in the diet. In addition phosphorus is used as a food additive in many baked goods, processed foods and soft drinks.

The Daily Value is 1000 mg daily and the majority of us consume 1000 to 1600 mg daily.

Question 16

Discuss magnesium

Answer 16

Magnesium is located throughout the body, though over 60% of it may be found in bone.

It functions as a key component in the production of ATP, DNA, and RNA.

It is also necessary for hundreds of enzyme reactions.

A deficiency can result leading to irregular heartbeats, weakness, muscle pain and seizures. Plant products are rich sources of magnesium. Animal products like milk and meat also provide some magnesium. Toxicity can be seen in individuals who over use antacids, supplements and laxatives.

Question 17

Trace minerals or microminerals are needed in _____________ amounts to protect against _d___________ and __d____________

Answer 17

Needed in small amounts to protect against deficiency and disease.

Consumption of both major minerals and trace minerals is required on a daily basis to ensure proper digestion, absorption and metabolism, to support immune function and bone health. Sodium restriction and calcium consumption are essential in the diet to prevent diseases such as hypertension and osteoporosis.

Question 18

Iron .,,,,,,,

Answer 18

A significant trace mineral. Iron can be found as part of the hemoglobin molecule of red blood cells, in bone marrow and in other cells. When dietary levels decline, the stored iron can be released to be used by the body.

In addition to being a part of red blood cells, iron is also important as a component of some enzymes, for immune health and bone health

Question 19

What are the two forms of iron intake?

Answer 19

Heme iron and nonheme iron.

Iron found in animal flesh is in the form of hemoglobin or myoglobin (found in muscle cells). This form of iron is referred to as heme iron and is easily absorbed. Elemental iron added to grain products, in vegetables, milk, eggs and other plant products is referred to as nonheme iron. It is not easily absorbed by the body.

Question 20

Ways to increase iron absorption and factors that can limit iron absorption…..

Answer 20

Combining a source of heme iron with nonheme iron greatly enhances the absorption of the nonheme iron. In addition, having a good source of vitamin C with nonheme iron sources also improves the absorption of the nonheme iron. A second major factor that enhances absorption is the individual’s iron status. A person who is iron deficient will have increased absorption compared to an individual that has adequate iron stores. In times of growth and pregnancy the body naturally absorbs more iron. The diet can also have a negative effect on iron absorption. High fiber intake adversely affects absorption. Zinc supplements can also interfere with iron absorption and should be taken between meals to counter this interaction.

Question 21

What is anemia?

Answer 21

A decline in red blood cells leading to fatigue, pale skin, poor temperature regulation and loss of appetite.

An iron deficiency leads to a declining capability to manufacture red blood cells, which transport oxygen from the lungs to the rest of the body and transport carbon dioxide from the cells to the lungs.

Question 22

What is hematocrit?

Answer 22

This refers to a blood test in which the percentage of red blood cells in blood is determined.

The amount of hemoglobin is also measured.

This can help diagnose anemia.

Diet changes as well as iron supplements can be used to correct the deficiency.

Question 23

What is hemochromatosis?

Answer 23

Hemochromatosis is a genetic condition that leads to increased iron absorption. Iron will build up to dangerous amounts in the heart, muscles and pancreas leading to organ damage. Hemochromatosis is considered fairly rare, but a simple blood test done in your 20’s can determine your risk. Treatment includes frequent blood donation to thin the red blood cells and avoidance of iron rich foods.

Question 24

What populations are more at risk for developing iron deficiency anemia?

Answer 24

Infants, preschoolers, and those in the teen years as the rapid growth in these stages may cause a deficiency. Pregnancy causes an increased demand for iron as well as loss if iron in menstruation. Vegetarians also may require a supplement due to the lack of heme iron in their diet. In addition to the life stages, there may be other causes for an iron deficiency: bleeding ulcers, colon cancer or hemorrhoids can also cause a loss of blood and depleted iron stores.

Question 25

Zinc ……..where is it mostly found in the body?

Answer 25

90% of the body’s zinc is found in the muscle and bones. There are animal sources of zinc and there are plant sources.

The majority of zinc in the diet comes from animal sources such as beef, milk and poultry. Whole grains, peanuts, legumes and fortified breakfast cereals are also good sources. Like iron, the source of zinc can influence the absorption.

Animal sources are absorbed easily; plant fibers, calcium, copper, and iron supplements can decrease the body’s capacity to absorb zinc. Zinc is important to many body functions: DNA synthesis, as a cofactor for enzymes, wound healing, bone, sexual organ maturation, prevention of cell oxidation, and growth.

Question 26

What are deficiency symptoms for zinc like?

Answer 26

Zinc deficiency was first diagnosed in Middle Eastern countries that rely on cereal grains and plants as their primary source of calories. In the early 1970’s, a deficiency was found in hospitalized patients who were being fed only intravenously. Deficiency symptoms include acne like rash, diarrhea, hair loss and a reduced sense of taste and smell. In children and adolescents, impaired sexual development, delayed growth and learning disabilities occur.

Question 27

What is hypogeusia and hyposmia ?

Answer 27

Hypogeusia is the clinical term for impaired taste

Hyposmia is a decreased sense of smell.

These are symptoms of zinc deficiency.

zinc deficiency is rare in North America in healthy individuals. Alcoholics, vegans, poor children and the elderly may be at risk. A simple blood test can measure one’s zinc levels and supplementation will correct the deficiency.

Question 28

Selenium

Answer 28

important as an antioxidant and contributes to thyroid hormone metabolism. Research on selenium’s effects to protect against cancer is ongoing. Selenium is found in fish, meat, eggs, organ meats and grain grown in soil containing selenium. A deficiency of selenium is rare; symptoms include muscle pain, muscle wasting and a specific form of heart disease. Choosing a wide variety of foods prevents a deficiency from occurring.

Question 29

Iodide

Answer 29

required to promote growth and development, to regulate metabolism, and for thyroid hormone synthesis. During World War I a link between lack of iodide and goiter was discovered. Goiter is an enlargement of the thyroid gland. Over time as the thyroid swells, it can exert pressure on the trachea making it difficult to breath. Iodide can prevent goiter formation, but has no effect on the goiter once it is formed. Surgery may be necessary to remove it.

During the war it was noted that certain regions of the country had an increased incidence of goiter. Soil samples indicated that there was little iodide in the soil of these areas. The result was a mandatory fortification program in which iodide was added to salt. Because of this, a deficiency in North America is rare. However other countries in Europe Latin America, Asia and Africa do not have mandatory fortification and goiter still occurs. In a pregnant woman, lack of iodide early in the pregnancy can have negative consequences for the developing fetus. Stunted growth and poor mental development are often the outcome. These are symptoms of a condition known as congenital hypothyroidism. In addition to salt, iodide is found in saltwater fish, seafood, dairy and grain products

Question 30

Copper

Answer 30

important in the metabolism of iron, as a co-factor for antioxidants, connective tissue proteins, blood clotting and immune functions. Copper is absorbed in the stomach and small intestines and is found in liver, seafood, legumes, nuts, dried fruits, cocoa and whole grains. Food sources are better absorbed than supplements and the majority of the population consumes adequate amounts of copper. Consumption of excess zinc will interfere with copper absorption leading to a deficiency. In addition, infants who are on milk based diet rather than formula or breast milk, premature infants, and someone who has had intestinal surgery could also be at risk for a deficiency. Symptoms include low white cell count, poor growth, bone loss and anemia.

Question 31

Flouride…………

Answer 31

inhibits bacterial activity in the mouth and prevents tooth decay. It also strengthens the structure of bone and teeth and is important in the synthesis of tooth enamel. In the 1940’s experiments were conducted that examined the relation between levels of fluoride in the water supply and the development of dental caries (cavities). Following these experiments, water supplies began to be supplemented with fluoride. For those people who rely on well water as their major source, fluoride tablets and treatments are available. Most toothpaste also contains fluoride. Excess amount of fluoride can cause mottling, white or yellow spots on the teeth. This occurs during tooth development and for this reason children are encouraged not to swallow toothpaste.

Question 32

Chromium ……….

Answer 32

enhances the transport of glucose across the cells by aiding insulin function. Studies are examining the relationship between low chromium intake and development of type 2 diabetes. This mineral may also be involved in cholesterol synthesis and a deficiency may lead to elevated cholesterol and triglyceride levels. Research in this area is ongoing. Plant sources of chromium are again dependent upon the soil content; sources also include egg yolks, nuts, organ and other meats. Supplements are not advised as toxic levels can lead to liver damage and lung cancer.

Question 33

Manganese and molybdenum ………….

Answer 33

Other trace minerals include manganese and molybdenum, both act as cofactors for enzymes, boron, nickel arsenic and silicon. Typical diets provide adequate amounts of these trace minerals and research into their importance continues.