Nutrition I - Micro minerals

Question 1

Minerals

Answer 1

Minerals are inorganic elements that originate in the earth and cannot be made by living organisms
* Plants obtain minerals from the soil and most of the minerals in our diet come directly from plants (or indirectly from animal sources)
Key functions of minerals include:
* Building tissues; e.g. skeleton, teeth
* Nerve and muscle function
* Thyroid health (supporting metabolism)
* Supporting immune health
* Components of enzymes
Inorganic = a chemical structure containing no carbon

Question 2

Minerals:
Macro and Micro

Answer 2

Minerals represent 4 - 5% of total body weight
* Minerals are either needed in large amounts (macro – minerals) or smaller amounts (trace – minerals)

Question 3

Minerals: Macro

Answer 3

Macro minerals:
* Calcium (Ca); Phosphorus (P)
* Magnesium (Mg)
* Potassium (K)
* Sodium (Na); Chloride (Cl)
* Sulphur (S)

Question 4

Minerals: Trace

Answer 4

Trace minerals:
* Iron (Fe); Zinc (Zn); iodine (I)
* Selenium (Se); Manganese (Mn)
* Molybdenum (Mo); Copper (Cu)
* Chromium (Cr); Boron (B)
* Fluoride (F); Silicon (Si)

Question 5

Minerals; Calcium

Answer 5

Functions:
* Building and preserving bone mass
* Muscle contraction (including cardiac muscle)
* Essential for blood clotting (the clotting factors)
* Nerve impulses: a cofactor for serotonin production
Sources:
* Almonds, dark green leafy vegetables (e.g. kale), broccoli, sesame seeds, sage, rye, beans, sardines and salmon
* Vegetable sources have the highest bioavailability (Ca from cruciferous vegetables is absorbed twice as effectively as from dairy)

Question 6

Minerals:
Calcium absorption and excretion

Answer 6

Factors that can inhibit absorption:
* Low vitamin D status
* Low stomach acid (HCl dissolves calcium salts)
* High intake of phytates/oxalates
Factors that increase excretion:
* Menopause (low oestrogen)
* High animal-protein diets (due to high levels of urea and sulphuric acid)
* High salt and caffeine intake

• Prioritise plant-based food sources (with a low animal protein intake), an optimise vitamin D and K levels
  Deficiency signs and symptoms:
• Ricketts
• Osteomalacia
• Osteoporosis
• Cramps
• Irritability

Question 7

Minerals: Magnesium

Answer 7

Functions:
* Required to produce ATP and is important for insulin sensitivity
* Lowers BP (acts as a vasodilator)
* Muscle relaxation, sleep and bone mineralization
Sources:
* Green leafy veg (chlorophyll), spinach, avocado, pumpkin seeds, beans, Buckwheat, legumes, almonds, whole grains

Symptoms of insufficiency:
* Fatigue, insomnia, anxiety, depression, irritability
* Muscle cramps/spasms/twitches/headaches

Question 8

Minerals: Iron

Answer 8

Functions:
* Binds oxygen and haemoglobin and transports it around the body
* Required for ATP production in mitochondria
* Needed for the synthesis of thyroid hormones and dopamine
Sources:
Non-haem: Dark green vegetables, lentils, pumpkin seeds, quinoa, oats, chickpeas
Haem: Clams, red meat, chicken, oysters, sardines

Factors affecting iron absorption:
Increases: Vitamin C (a squeeze of lemon juice might be enough!)
Decreases: Phytates, calcium (i.e. dairy), tannins (coffee and tea)

Deficiency signs and symptoms:
* Fatigue on exertion, weakness, headaches, breathless, poor resistance to cold temperatures, pallor, nail spooning
How to optimise an individuals intake of non-haem iron:
* Eliminate junk food (nutrient depleted, highly processed foods) and avoid drinking black tea and dairy at mealtimes
* Build meals around iron rich foods; e.g. dark green vegetables
* Eat high vitamins C vegetables and fruit with meals (peppers, cruciferous, kiwis, oranges, lemons) to promote iron absorption
* Eat foods that are sprouted (e.g. beansprouts), and fermented (e.g. tempeh) to reduced inhibitors like phytates

Question 9

Minerals: Zinc

Answer 9

Functions:
* Sex hormones and sperm production
* Conversion of T4 two T3 (thyroid hormones)
* Required for sense of taste and smell
* Needed for cell proliferation (e.g. in the skin) and immunity
Sources:
* Sesame seeds, Brazil nuts, beans, asparagus, spinach, shiitake mushrooms, pumpkin seeds, eggs, oysters
Deficiency signs and symptoms:
* Poor sense of taste and smell; recurrent infections
* Skin disorders (e.g. acne), infertility, low libido