Vitamins and Minerals

Vitamins and MineralsSodium:

Functions0Fluid and electrolyte balance.0Associated with blood pressure and pH balance in

the body.0Required for nerve impulse transmission.0Assists in the transport of certain nutrients into

body cells.

Vitamins and Minerals

Recommended intake:0Need at least approximately 200mg/day (varies by source

and country) is required0Upper limit is 2,300mg/day

Vitamins and Minerals

Processed foods are surprisingly high in sodium

Sources of Sodium:

Vitamins and MineralsWhat are the consequences of over consumption of Sodium?0Hypernatremia is abnormally high blood sodium

concentration0Can happen to patients with congestive heart failure or

kidney disease0Results in high blood volume, edema, and high blood

pressure0There is a relationship between the consumption of high

sodium diets and hypertension.

Vitamins and MineralsHypertension:0 Hypertension is a chronic condition

characterized by high blood pressure.0 Optimal blood pressure is less than 120/80

mm Hg. 0 Blood pressure greater than or equal to

140/90 mm Hg is considered hypertension.0 This disease is considered “the silent killer”

because there are initially no symptoms. A person could have high blood pressure for years and not know it.

0 Hypertension increases a person’s risk for many chronic diseases.

Vitamins and MineralsChloride:

Functions0Helps maintain fluid balance0Aids the immune system0Makes up part of hydrochloric acid, which is the

acid in your stomach that aids in digestion

Vitamins and Minerals

Recommended intake:0Minimum recommendation is 750mg/day

Sources of Chloride:0Chloride can be found attached to sodium, therefore salt is

our main source.

Vitamins and Minerals

What are the consequences of overconsumption of Chloride?0May lead to hypertension in salt-sensitive patients

What are the consequences of under consumption of Chloride?0Deficiencies are rare but can occur in people with eating

disorders

Vitamins and MineralsPotassium:

Functions0Potassium is involved in maintaining fluid and electrolyte

balance0 It is very important in muscle contractions and

transmission of nerve impulses0 It also helps regulate blood pressure

Recommended intake:02,000 to 4,000 mg/day

Vitamins and Minerals

Fresh fruit and vegetables and whole grains are good sources of potassium.As food is processed, the sodium content increases while the potassium content decreases.

Sources of Potassium:

Vitamins and MineralsWhat are the consequences of overconsumption of Potassium?

0 Hyperkalemia is high blood potassium level0 This can occur in patients with kidney disease0 The inability to excrete potassium can lead to Hyperkalemia. High

blood potassium can alter normal heart rhythm resulting in a heart attack

0 People with normal kidney function seldom develop this condition

Vitamins and MineralsCalcium:

Functions0The majority of calcium can be found in bones and teeth0The one percent of calcium in the blood is responsible for

helping muscles contract (like the heart muscle), assisting with enzyme activity, transmission of nerve impulses, and maintaining healthy blood pressure.

0Serum calcium levels are so important that the body has an orchestrated hormonal system that maintains this balance in a very narrow range.

Vitamins and Minerals

Recommended intake:0values vary from 1,000 mg to 1,300 mg per day.

Vitamins and Minerals

Dairy products and green leafy vegetables are good sources of calcium.

Sources of Calcium:

Vitamins and MineralsWhat are the consequences of overconsumption of Calcium?

0 Too much calcium in the form of supplements can upset mineral balance, may cause constipation and lead to kidney stones

Vitamins and Minerals

What are the consequences of under consumption of Calcium?0 Associated with kidney disease and vitamin D deficiency.0 Osteoporosis is a condition that leads to weakened and brittle bones.

Vitamins and MineralsPhosphorus:

Functions0Phosphorus is a major component in bone0 It can be found in the phospholipid bi-layer of cell

membranes0 It is a component of ATP, RNA and DNA

Recommended intake:0700 mg/day.

Vitamins and Minerals

Protein-containing foods such as milk, meats, and eggs are high in phosphorus as well as cereals, nuts and fishIt is also used as a food additive in processed foodsPhosphoric acid is used to acidify dark colas.

Sources of Phosphorus:

Vitamins and Minerals

What are the consequences of under consumption of Phosphorus?0Because phosphorus is so widely distributed in foods,

deficiencies are rare in healthy adults

Vitamins and MineralsMagnesium:0A large portion of magnesium can be found in the bones

and is required to maintain healthy bones due to its influence on calcium and vitamin D.

Functions0Magnesium is a part of bone structure0 It aids in the activation in over 300 enzymatic reactions0 It is required for the production of ATP, DNA, and proteins0 It plays a role in regulating blood pressure

Vitamins and MineralsSources of Magnesium:0 It is found in a variety of foods such as green

leafy vegetables, whole grains, seeds, nuts, seafood, beans, and some dairy products.

What are the consequences of overconsumption of Magnesium?

0There are no known toxicities from magnesium in food, however supplements like Milk of Magnesia can cause diarrhea, nausea, cramps and dehydration

Vitamins and Minerals

What are the consequences of under consumption of Magnesium?

0Because magnesium is found in so many foods, deficiencies are rare except for in people who abuse alcohol and those with certain medical condition.

Vitamins and MineralsSulfur:

0Sulfur is found in proteins and it is used as a food additive. If you have ever eaten dried fruit, you will find sulfur on the ingredient label as sulfur dioxide. It helps prevent foods from oxidizing. In the body, sulfur aids in the detoxification processes of the liver and protein synthesis. There are no known toxicities or deficiencies.

Vitamins and MineralsIron:

Functions0 Iron is a component of the

hemoglobin and myoglobin molecules. Hemoglobin is responsible for carrying oxygen throughout the body while myoglobin carries oxygen in muscle cells.

0 In plays an important role in the energy production pathways

Vitamins and MineralsRecommended intake:0RDA ranges from 8 mg/day for adult men to 27 mg/day for

pregnant women.

Sources of Iron:0Meat, poultry, fish, clams, oysters, enriched cereals and

breads0 Iron is available in two forms:

0 Heme iron 0 Non-Heme iron

Vitamins and MineralsSources of Iron:0 Heme iron is iron that is available in meat. It is easily absorbed by the

body. 0 Non-Heme iron is the iron found in plant tissues and enriched cereals.

This video explains a little about iron deficiency anemia and rich food sources of iron: http://www.youtube.com/watch?v=yFeCIsJEoM8&feature=fvwrelMany people find out that they may be iron deficient when they try to give blood. The American Red Cross has an excellent, and colorful list of foods that are rich sources of iron: http://www.redcrossblood.org/learn-about-blood/health-and-wellness/iron-rich-foods

Vitamins and MineralsWhat are the consequences of overconsumption of Iron?

0 You will find this statement on all iron containing products.0 “Accidental overdose of iron-containing products is a leading cause of fatal poisoning in

children under 6. Keep this product out of reach of children. In case of accidental overdose, call a doctor or poison control center immediately.”

0 Iron poisoning can cause shock and liver failure. One large single dose or moderate doses taken over a period of time can cause toxicity.

0 Our body regulates iron by increasing or decreasing absorption in the gastrointestinal tract (GI tract). Iron supplements can overcome this compensatory mechanism.

0 Symptoms of iron toxicity include nausea, vomiting, diarrhea, dizziness and confusion.

0 There is a condition called hemochromatosis, where excess accumulation of iron in the body occurs due to increased absorption of iron through the GI tract. The best treatment for this condition is frequent blood transfusions.

Vitamins and MineralsWhat are the consequences of under consumption of

Iron?0 Iron deficiency is the most common nutrient deficiency in the world.0 The most vulnerable people include infants, young children, preadolescent

girls, premenopausal women, and pregnant women.

Iron deficiency anemia0 If iron deficiency is not treated, iron deficiency anemia can develop. Iron

deficiency anemia is characterized by small, pale red blood cells that cannot deliver adequate oxygen to the cells.

0 There is a long list of symptoms associated with iron deficiency anemia and you can view this list here: http://www.mayoclinic.com/health/iron-deficiency-anemia/DS00323/DSECTION=symptoms

Vitamins and MineralsWho is at risk for iron deficiency anemia? The National Heart, Lung and Blood Institute describes the populations who

are most at risk: http://www.nhlbi.nih.gov/health/dci/Diseases/ida/ida_whoisatrisk.html

Remember that the body regulates iron levels by increasing or decreasing absorption. There are many factors in the diet and in the body that enhance and inhibit iron absorption.

Vitamins and MineralsEnhancers: 0 Iron absorption increases with increased need in the body0There is a factor called MFP which is found in meat, fish,

and poultry that enhances iron absorption0Eating a vitamin C rich food along with an iron rich food

increases iron absorption0Hydrochloric acid in the stomach helps the absorption of

iron.0Cooking in cast iron cookware increases the iron content of

food. It is not the best absorbed, but every little bit counts.

Vitamins and MineralsInhibitors:

0 Phytates, a compound found in legumes, rice and whole grains that inhibit absorption.

0 Calcium supplements taken along with iron inhibits absorption0 Soybeans can inhibit iron absorption0 Tea and coffee contain tannins and it is this compound that

inhibits absorption

Vitamins and MineralsThose are the dietary

factors that influence iron absorption. This table indicates circumstances that improve and diminish iron status.

Vitamins and MineralsZinc:

Functions0Zinc is involved in the function of at least 300 enzyme

systems0 It is involved in the immune system0 It aids in the growth and repair of body tissues

Recommended Intake0RDA is 8 mg/day for women, 11 mg/day for men.

Vitamins and MineralsSources of Zinc:

0 Red meats, whole grains, enriched grains and cereals0 Like iron, zinc is better absorbed from animal sources than from

grain. This is mainly due to the phytates found in grains. 0 Oysters - contain the most zinc than any other food (source:

http://ods.od.nih.gov/factsheets/Zinc-HealthProfessional/)

Vitamins and Minerals

What are the consequences of overconsumption of Zinc?0 Toxicity can occur from using zinc supplements. Symptoms may

include intestinal pain, cramps, nausea, vomiting, and loss of appetite.

0 Speaking of supplements, does the use of zinc lozenges (such as Zycam) have an effect on the common cold? Go to this website and scroll down to disease and common cold and you can read about current research findings: http://lpi.oregonstate.edu/infocenter/minerals/zinc/

0 Too much zinc can interfere with copper absorption.

Vitamins and Minerals

What are the consequences of under consumption of Zinc?

0Deficiencies are uncommon in the US0Symptoms are growth retardation, diarrhea, delayed sexual

maturation, poor immune function0Phytates and fiber strongly inhibit zinc absorption.

Vitamins and MineralsIodine:

Functions0 Iodine is necessary for the manufacturing of thyroid

hormones0 Thyroid hormones regulate body temperature and resting metabolic

rate

Sources of Iodine0 Iodized salt, seafood, plants grown near the sea, dairy

products

Vitamins and MineralsWhat are the consequences of overconsumption of Iodine?

0 Blocks synthesis of thyroid hormones0 Thyroid tries to make more hormones0 Results in goiter – enlarged thyroid

Vitamins and MineralsWhat are the consequences of under consumption of

Iodine?0 Iodine deficiency isn’t very common in the US thanks to the

iodization of salt. 0 Iodine deficiency results in hypothyroidism and goiter. This website

at the Mayo Clinic provides a definition of goiter: http://www.mayoclinic.com/health/goiter/DS00217.

0 The picture to the right depicts a woman with a goiter. 0 Cretinism can result in mental retardation during embryonic

development if the mother suffers from iodine deficiency.0 This is a very informative video from Mort Satin, Technical Director

of the Salt Institute on the history of Iodized salt: http://www.youtube.com/watch?v=p9dMHVSWRuU

0 .

Vitamins and MineralsCopper:Functions0 Copper is necessary for the function of many enzyme systems.0 It is required for iron transport

Recommended Intake0 RDA for adults is 900 mg/day.

Sources of Copper0 Copper is found in a variety of foods

Vitamins and Minerals

What are the consequences of overconsumption of Copper?0 Copper toxicity is not very common but is seen in people with Wilson’s

disease0 Wilson’s disease is a genetic disorder that prevents the body from

getting rid of excess copper0 To learn more about Wilson’s disease click on this website:

http://www.mayoclinic.com/health/wilsons-disease/DS00411

What are the consequences of under consumption of Copper?0 Because copper is available in a variety of foods, deficiency is rare.

Vitamins and MineralsFluoride:Functions0 Supports the development and maintenance of teeth and bones0 Protects teeth from cavities

Recommended Intake0 The adequate intake is 3-4 mg/day for adults

Sources of Copper0 The most common source of fluoride is fluoridated water

Vitamins and Minerals

What are the consequences of overconsumption of Fluoride?0 Fluorosis (excess fluoride) creates porous tooth enamel and the teeth

become stained and pitted. See the picture below.

What are the consequences of under consumption of Fluoride?0 Dental caries (cavities)

Vitamins and MineralsChromium:

Functions0Chromium assists in the action of insulin, aiding glucose

uptake in cells and normalizing blood sugar

Sources of Chromium0Mushrooms, eggs, dried beans, prunes, dark chocolate,

nuts, whole grains-basically it is widely distributed.

Vitamins and Minerals

What are the consequences of overconsumption of Chromium?0 There are few side effects of chromium toxicity. 0 Chromium supplementation is on the rise due to interest related to weight

loss, glucose control and lipid metabolism. The Office of Dietary Supplements from the National Institute of Health reviews the latest research on chromium and these three areas. Click on this website http://ods.od.nih.gov/factsheets/chromium/ and scroll down to “what are the current issues and controversies.”

What are the consequences of under consumption of Chromium?0 People who are deficient in chromium may have glucose intolerance. Glucose

tolerance is not improved in people who have diabetes and are not deficient in chromium.