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The Minerals in Your Body

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Minerals Inorganic elements essential to Human Nutrition. 14 out of 92 are Essential to Body Function. Very Important Roles in overall health and well-being Assist in Chemical Reactions in Cells Crucial to the Immune System Function Fluid Balance Nutrient Transport into Cells Help Skeletal Muscle Contract Maintain Heart Beat!

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Two Groups: Major and Trace Minerals Major Minerals (macrominerals) Need more than 100 mg/day. Min of 5 grams in the body. These Include: Calcium Phosphorus Potassium Sulfur Sodium Chloride The major minerals are the 6 dietary minerals your body needs in the largest amounts.

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Magnesium Iron Zinc Copper Iodide Selenium Chromium Manganese Molybdenum Other Mineral Factoids Inorganic ions and compounds. Made of atoms of same element. Not destroyed by heat, acid, O 2, or UV light. Remain intact during digestion. Do not change function.

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Bioavailability - Degree the nutrient from food is absorbed and utilized in the body Nutritional Status and Competing Minerals in GI tract. can affect absorption. Binders can Reduce Bioavailability. Oxalates, Phytates, and Polyphenols Other Nutrients can Improve Bioavailability. Vitamin C enhances iron absorption. Vitamin D enhances calcium absorption. Animal Protein enhances zinc absorption.

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Bioavailability of Minerals Factors Increasing Bioavailability Factors Decreasing Bioavailability Deficiency in a mineral increase its absorption Oxalates bind some minerals in intestines Cooking can make more minerals available (legumes) Phytates found in grains, legumes and nuts Vitamin C increases Fe 2+ absorption from GI tract Polyphenols, like tannins in tea and coffee Vitamin D increases Ca 2+, P and Mg 2+ absorption Supplementation of single minerals

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1. Oxalates Found many vegetables, fruits, grains, legumes, spices, herbs, and almost all nuts and seeds. If too much oxalate absorbed can associate with excess calcium to form sharp calcium-oxalate crystals wedging into tissue in the body causing damage and inflammation. Excess oxalate can deplete Glutathione, essential for metabolizing toxic chemicals that enter the body. Some examples of disease states from Oxalates: Kidney Stones; Gallstones; Thyroid Disease; Vulvodynia; Cystic Fibrosis.

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Antioxidant, master detoxifier and stimulator of the immune system Glutathione = 3 Amino Acids: Cysteine, Glycine and Glutamate

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How to get enough Glutathione: 1. Eat Sulfur-rich Foods 2. Eat Bioactive Whey Protein 3. Exercise - it Boosts Glutathione Levels 4. N-acetyl-Cysteine 5. Alpha Lipoic Acid 6. Methylation Donors Folate (B 9 ), Pyridoxine (B 6 ) and Cobalamin (B 12 ) 7. Selenium. 8. Antioxidants family vitamins C and E 9. Milk thistle (silymarin)

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2. Phytates Phytates (Phytic Acid) is a P store of plants. Considered an anti-nutrient for humans - interferes with absorption of nutrients. (we do not have phytase!) Chelators of: magnesium, calcium, zinc and iron in your gut. Found in Grains, Legumes, Nuts and Seeds: Wheat has 720mg/100g phytic acid. Soybeans 1,433mg/100g; Cashews 1,866mg/100g and Almonds 1,280mg/100g. Sprout, Soak and Ferment out the Phytates

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3. Polyphenols (e.g. tannins) Are benzoid phenyl rings and hydroxyl (OH). They are important to plants! Regulate plant growth hormones (auxin); Give coloration and provide UV sun-screen protection. Deter herbivores from eating plants. Prevent microbial infestation of plants (phytoalexins). Signal molecules in ripening. Some are antinutrients, as they interfere with absorption iron and other metal ions. Also bind to digestive enzymes and proteins.

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Mineral Balance is highly Controlled GI tract regulates absorption based on needs Minerals functioning in intestines (cells/fluids) are either excreted in feces or reabsorbed via large intestine. Kidneys -Excrete Excess and Reabsorb Minerals

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Minerals Maintain Fluid Balance Extracellular Minerals: Na + and Cl - Intracellular Minerals: K + and Ca 2+, Mg 2+, S

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Minerals act as Cofactors - substance that binds to an enzyme to help catalyze a reaction. They serve as cofactors in: Antioxidant Systems Energy Production Muscle Contraction Nerve Transmission

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Minerals contribute to Bones and Teeth. They make up Calcium Hydroxyapatite a crystalline structure giving rigidity. Contains major minerals: Calcium, phosphorus (and O 2 )

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Minerals can be toxic in high amounts => illness and even death. Toxicity NOT from excess dietary intake, but from: Excess of supplements and Conditions interfering with body's adaptive abilities

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Calcium (Ca 2+ ) Most abundant mineral in body! Divalent Cation (has a + 2!) 99% of body's Ca 2+ located in bones and teeth. #1: Cheese (Mozzarella) - 961mg (95% DV) #2: Milk & Yogurt - 125mg (13% and 49% DV) #3: Dark Leafy Greens (Watercress, Kale) - 120mg (12% DV) #4: Cabbage (Bok Choy) - 105mg (11% DV) #5: Okra (Cooked) - 77mg (8% DV) #6: Broccoli - 47mg (5% DV) #7: Green Beans - 37mg (4% DV) #8: Almonds - 264mg (26% DV) #9: Sardines (in Oil with Bones) - 383mg (38% DV) #10: Pink Salmon - (8%) Some of the Top Foods for Calcium!

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Bioavailability: Vitamin D and lactose absorption. Low Protein intake absorption. Phytates and Oxalates Ca 2+ bioavailability.

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Absorption Low blood Ca 2+ increases Ca 2+ absorption. The more Ca 2+ consumed at once time, less absorbed.

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Hormones Regulate Calcium Homeostasis (Balance) Low Blood Calcium High Blood Calcium Calcitriol (Vit. D 3 ) Parathyroid Hormone and Calcitonin

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Functions of Calcium Ca 2+ helps build strong bones and teeth. Hard Outer Bone Surface Trabecular Bone: Inside of bone; more sensitive to changes in dietary calcium

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Calcium Functions: Many Important Roles: Muscle Contraction Nerve Transmission release of Neurotransmitter! Regulating Hormones and Enzymes Blood Vessel Dilation/Constriction: Blood Pressure Blood Clotting

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Calcium May: Prevent Colon Cancer by protecting lining of tract from caustic and abrasive substances. Inadequate Ca 2+ shifts hormonal response of PTH and calcitriol which may stimulate fat production and storage. Reduce the risk of kidney stones Ca 2+ binds to oxalates in foods. Reduce the risk of obesity by normalizing interactions between hormones.

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Daily Needs for Ca 2+ AI for Adults: 1,000 to 1,100 mg/day UL: 2,500 mg/day Americans fall short, consuming < 800 mg/day. Ca 2+ Toxicity Hypercalcemia: Too much Ca 2+ in blood Symptoms: Constipation Bone pain Muscle weakness Mental confusion Impairs absorption of Fe, Zn, Mg and P.

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Ca 2+ Deficiency Hypocalcemia: Blood Ca 2+ levels below normal Bones less dense, weakened and brittle. risk of Osteoporosis and Bone Fractures Do not take a calcium supplement at the same time of day as an iron supplement!

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Minerals are in Balance with each other in the Body

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Phosphorus (PO 4 3- ) 2 nd most abundant Mineral in Body Most (85%) in Bone Tissue the rest in muscle, cell membrane, ECF Absorbed in the Small Intestine Vitamin D enhances bioavailability. Phytate, aluminum, magnesium and calcium absorption.

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Parathyroid Hormone (PTH) This hormones regulates P homeostasis. Stimulates resorption of P from bone Stimulates P excretion from kidney Excretion most P lost in Urine, some in Feces

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Formation of Bones and Teeth Along with Ca 2+ makes Calcium Hydroxyapatite Phosphorus Needs in the Body! Integral part of cell membrane Phospholipids Required for ATP and Creatine Phosphate Acts as a Buffer in acid-base balance Phosphate Backbone is part of DNA and RNA in every cell!

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RDA Adult: 700 mg/day UL: 4,000 mg/day Americans consume 1,000 mg/day. Food Sources of Phosphorus Foods from animal sources Plant seeds 50% of P is bioavailable due to phytates. Soft drinks and colas contain phosphoric acid.

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P Toxicity Hyperphosphatemia - Only with kidney disease High intake of P with low Ca 2+ intake can decrease bone mass. Can lead to Ca 2+ deposits in soft tissue P Deficiency is rare. Hypophosphatemia Muscle weakness, bone pain, rickets, confusion, and death in extreme cases!

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Potassium (K + ) Major Cation in intracellular fluid (ICF) Absorbed in Small Intestine and Colon Kidneys regulate balance excreting excess. Muscle Contraction and Nerve Impulse. Rhythmic Heart Beats. Regulate Blood Pressure when excreted. Acts as a Buffer in Blood. Preserves Ca 2+ and PO 4 3- in bones. Minor amounts are lost in sweat.

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Daily Needs Adults: 4,700mg/day. May Hypertension. May bone losses and risk of kidney stones. Most Americans fall short. F ~2,200 and M~3,300mg/day. Food Source DV Beet Greens 37% Lima Beans 27% Swiss Chard 27% Sweet Potato 27% Potatoes 26% Spinach 24% Avocado 21% Pinto Beans 21% Bananas 10% Nutrient Rating for K

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K Toxicity Hyperkalemia: Too much K + in blood! Cannot occur from food intake but with supplementation or salt substitutes! This can lead to: Irregular heart beat Heart damage Death If kidneys impaired or taking medications for heart disease or diuretics risk and need to be cautious.

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K + Deficiency Hypokalemia: Too little K + in blood. risk of hypertension, kidney stones, and loss of bone mass. Caused by prolonged vomiting or diarrhea Can lead to: Muscle Weakness and Cramps Glucose intolerance Irregular Heart Beat and Paralysis

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Sulfate (SO 4 2 ) An Oxidized form of Sulfur (S) Sulfate is a part of other compounds in Body: Proteins Thiamin Biotin Absorption Is absorbed throughout the GI tract About 80% SO 4 2- consumed is Absorbed. Kidneys excrete excess.

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Metabolic Functions of Sulfate Part of Amino Acids Methionine and Cysteine Gives 3-D shape to proteins enables them to act as enzymes and hormones and provide structure to body

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Sulfur - Can be used as a Preservative Sulfites prevents spoilage and discoloration in foods e.g. Sulfites are found in wine - those sensitive may get: Headaches, sneezing, swelling of the throat, hives Food Sources of Sulfate Meat, poultry, fish, and eggs Legumes Dairy foods Fruits and vegetables Beverages: Beer, wine No RDA, no UL! - No Toxicity or Deficiency symptoms

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Sodium (Na) Major Mineral => Na + Electrolyte Cation usually combined with chloride (NaCl) Primarily in Blood and extracellular fluid (ECF) Regulates Blood Volume Na also Located: Within Hydroxyapatite crystals in bone; In Nervous Tissue; In Muscular Tissue. Table salt accounts for 90% of our Na - part of our problem? Please, use Sea Salt! 40% wt table salt = Na; 60% wt table salt = Cl

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Absorption, Transport, and Excretion of Na 95-100% absorbed in Small Intestine! About 5% Excreted in Feces. Blood levels Maintained by Kidneys. Na Regulates Fluid Volumes: High [Na + ] signals need to Conserve Water. Hypertonic (salty) blood triggers Thirst mechanism in Hypothalamus signals drinking! Also triggers Renin release, then Angiotensinogen activation and also ADH release to urine excretion! Na loss through perspiration!

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Sodium Balance Maintained by Kidneys Aldosterone causes kidney to retain sodium!

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Na plays a role in nerve impulse transmission and participates in muscle contraction Helps transport some nutrients Preserves and enhances food flavor!

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Food Sources of Sodium Some Facts and Figures about Na use: About 70% of Na is from processed foods. Canned, processed meats, frozen or pre-packaged meals Only 12% comes from natural food sources About 5% added during cooking. About 6% added at the table.

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Hypernatremia (excess Na in blood) when fluids not replenished as water is lost (e.g. vomiting or diarrhea) * Or, from ingesting too much Na + Sodium deficiency is rare. Hyponatremia - from consuming too much water in a short time, e.g. endurance athletes. Symptoms: Headache, muscle weakness, fatigue, seizures, as we have seen, can cause death. * Also occurs with Diuretic use.

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Chloride (Cl ) A Major Electrolyte An Anion bound to Na (NaCl in foods) Primarily in blood (88%), the other 12% is: in intracellular fluid (ICF) part of HCl (hydrochloric acid) in stomach After ingestion, dissociates in the stomach. Absorbed in Small Intestine - Excreted in Urine Not to be confused with chlorine, a powerful disinfectant, poisonous if inhaled or ingested.

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Metabolic Functions of Chloride Maintains Fluid Balance. Assists in the removal of CO 2 from blood. Maintains normal pH range of blood. Part hydrochloric acid (HCl).

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Chloride Daily Needs and Food Sources Daily needs: AI Adults 50 is 2,300 mg/day. In general, Americans currently consume 3,400 mg/day to >7,000 mg/day. Food Sources: Table salt Processed foods Seaweed, tomatoes, olives, lettuce, celery, and rye Salt substitutes Analyze this Information!

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Daily Needs of Cl UL = 3,600 mg. Toxicity is very rare. *Can occur with severe dehydration (hyperchloremia) Deficiency - Rare From prolonged diarrhea or vomiting. Diuretics can increase urinary losses. Symptoms: shallow breathing, muscle weakness, muscle spasms, and twitching

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Magnesium (Mg 2+ ) ~60% in bones, 25% in muscles, the rest in cells. Bioavailability is about 50%. Absorption A high-fiber, whole-grain, high phytates, lowers absorption. Intestinal absorption and kidney excretion adjusts based on diet and need.

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Daily Needs for Mg Adults: 300 to 400 mg/day Americans fall short of consuming adequate Mg.

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Mg 2+ Toxicity - Consuming excess supplements can cause intestinal problems. Diarrhea, cramps, nausea Mg 2+ Deficiency Rare. Some medications cause deficiency. Poorly controlled diabetes and alcohol abuse. Symptoms: Muscle weakness, seizures, fatigue, depression, and irregular heart beats.

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Bone Mass Exercise improves bone mass. Weight-bearing exercise maintains and bone. High-impact exercise growth and mineral content during adolescence. Only the bones that are exercised benefit High-intensity exercise bone mass and muscle strength more than less intense exercise.

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Body Weight impacts Bone Mass Overweight promotes greater BMD in the hip and spine compared to health weight individuals. Bone is lost during weight loss; adequate calcium intake accompanied by slow weight loss will lessen bone loss. Excessive Alcohol intake is associated with osteoporosis.