MICRONUTRIENTS How to avoid Vitamin Loss?

Facts: - Buy fresh, unbruised veggies and fruits and use them
raw when possible
- Organic (carbon-containing) compounds that are - Prepare fresh veggies and fruits just before serving
essential in small amounts for body processes - Heat canned veggies quickly and in their own liquid
- Do not provide energy - Follow package directions when cooking frozen
- Enable the body to use the energy provided by fats, veggies or fruit
carbohydrates, and proteins - Steam, or use as little water as possible
- Megadoses can be toxic - Cover pan and cook for a short period of time
- Save cooking liquid for soups, stews, and gravy
- Store in a cool, dark place
Vitamins

- complex organic compound to regulate body processes and

maintain body tissue Fat-Soluble Vitamins

- “vitamin” comes from the Latin word “vita” meaning life, ADEK
“amine” means nitrogen compound Vitamin A
- vitamins do not give the body energy Preformed (retinol)
- therefore, we cannot increase our physical capacity by - Active form of Vit. A
taking extra vitamins
Carotenoids
- vitamins do not have calorie value
- Inactive form of Vit. A found in plants
Vitamins Terminologies:
Functions:
Precursor or Provitamins – these are compounds that can be
changed to the active vitamins - Antioxidant; protects cells from destruction by
oxygen
- Ex. Carotene are precursors to Vit. A - Maintains healthy eyes and skin, normal growth and
Preformed Vitamins – naturally occurring vitamins that are in reproduction, and a healthy immune system
active form and ready for its biological use - Helps prevent infection

- Ex. Animal sources Sources of Vitamin A:

Avitaminosis – severe lack of vitamins
- Ex. Avitaminosis A leads to night blindness
Hypervitaminosis – “vitamin toxicity” excessive accumulation
of vitamins in the body
Preformed Vitamin A (retinol) – fat- containing animal foods
such as: liver, butter, cream, whole milk, cheeses
Carotenoids (provitamin A or beta-carotene) – Green leafy
veggies such as: fruits, carrots, sweet potatoes, squash,
spinach, broccoli, mango, cantaloupe

Vitamin Malnutrition – “too much or too little” Vitamin A Requirements:

Classifications: Commonly listed as retinol equivalents (RE)

Fat soluble (4): A D E K - A retinol equivalent is 1 ug retinol or 6 ug beta-

carotene
Water soluble (9):
Excess – birth defects, hair loss, dry skin, headaches, nausea,
- C
dryness of mucous membranes, liver damage, and bone and
- B complex which includes: thiamin (B1), riboflavin
joint pain
(B2), niacin, vitamin B6, folate, vitamin B12
(cobalamin), pantothenic acid, biotin Deficit – Night blindness, dry & rough skin, increased
susceptibility to infections, and blindness or xerophthalmia
----------------------------------------------------------------------------------
Vitamin D
Vitamin Deficiency – people prone to vitamin deficiency:
Prohormone-converted to a hormone in the body
- Alcoholics
- Poor and incapacitated elderly D2 (ergocalcifenol) is formed in plants
- Clients with serious diseases that affect appetite
- Mentally retarded D3 (cholecalcifenol) is formed in humans from cholesterol in
- Children having inadequate care the skin

Deficiency of Fat-soluble Vitamins – Chronic malabsorption Sources of Vitamin D:

diseases: - Milk, fish liver oils, egg yolk, butter, fortified
- Cystic fibrosis margarine, and other glandular organs
- Celiac disease - Most milk in the U.S. has 10 ug of vitamin D
- Crohn’s disease concentrate added per quart

Vitamin D Requirements:
Infants, Children, Adult, Pregnant and Lactating: 5 ug
Elderly: (50 to 64) 10 ug (65 and over) 15 ug
Excess – deposits of calcium and phosphorus in soft tissues,
kidney and heart damage, and bone fragility
Deficit – poor bone and tooth formation, rickets which causes
malformed bones and pain in infants, osteomalacia
(softening of the bones), osteoporosis (brittle, porous bones)
Vitamin E
Tocopherols
- Alpha (most biologically active)
- Beta, delta, gamma
Tocotrienols
Functions of Vitamin E:
- Antioxidant
- Prevention of hemolytic anemia among premature
infants
- Enhance immune system
- Retard spoilage of commercial foods
Sources of Vitamin E:
Vegetable oils: corn, soybean, safflower, and cottonseed, and
products made form them such as margarine
Wheat germ, nuts, green leafy veggies
Vitamin E Requirements:
Given as α-TE (alpha-tocopherol equivalents)
1 mg of α-TE = 1 IU
Excess – relative nontoxic, fat-soluble vitamin. Excess stored
in adipose tissue. Avoid long-term megadoses.
Deficit – serious neurological defects can occur from
malabsorption
Vitamin K
- Made up of several compounds essential to blood
clotting
- Vitamin K1 (phylloquinone)
- Vitamin K2 (menaquinone)
- Synthetic Vitamin K (menadione)
- Vitamin K is destroyed by light alkalis
Function of Vitamin K:
Formation of prothrombin; clotting of blood
Candidates likely to receive Vitamin K:
- Newborns
- Clients who suffer from faulty fat absorption
- After extensive antibiotic therapy
- Antidote for an overdose of anticoagulant
- Clients being treated for hemorrhage
Sources of Vitamin K:
Green leafy veggies such as broccoli, cabbage, spinach, and
kale.
Dairy products such as eggs, meats, fruits, and cereals.
Bacteria in small intestine synthesizes some vitamin K but
must be supplemented by dietary sources.
Vitamin K Requirements:
0-6 months – 2 ug/day
6-12 months – 2.5 ug/day
Men – 120 ug/day
Women (same during pregnancy or lactation) – 90 ug/day
Excess – anemia can result from excessive amounts of
synthetic vitamin K
Deficit – defective blood coagulation, which increases clotting
time and makes client prone to hemorrhage
Water-Soluble Vitamins
C, and B complex
Vitamin B complex: Thiamin
- Thiamin B1
- Essential for nerve and muscle action, and
metabolism of carbohydrates and some amino acids
- Sources include unrefined and enriched cereals,
yeast, wheat, germ, lean pork, organ meats, and
legumes
Thiamin Requirements:
- Adult female requires 1.1 mg/day
- Adult male requires 1.2 mg/day
- Deficiency symptoms include loss of appetite,
fatigue, nervous, irritability, and constipation
- Beriberi is a disease caused by extreme deficiency of
Vitamin B1
Vitamin B complex: Riboflavin
- Riboflavin B2
- Necessary for: the metabolism of carbohydrates,
protein, and fats; tissue maintenance (especially the
skin around the mouth); and healthy eyes.
- Sources include milk, meats, poultry, fish, enriched
breads, cereals, broccoli, spinach, and asparagus
Riboflavin Requirements:
- Adult female requires 1.1 mg/day
- Adult male requires 1.3 mg/day
- Deficiency can result in cheilosis (a condition
characterized by sores on the lips and cracks at the
corners of the mouth); glossitis (inflammation of the
tongue); dermatitis; and eye strain in the form of
itching, burning, and eye fatigue
Vitamin B complex: Niacin
- Generic name for nicotinic acid and nicotinamide
- A coenzyme in energy metabolism
- Sources include meats, poultry, fish, peanuts,
legumes
- Milk and eggs are sources of tryptophan (precursor)
Niacin Requirement:
- Measure in niacin equivalent (NE)
- 1 NE = 1 mg of niacin or 60 mg of tryptophan (an
amino acid that is a precursor of niacin)
- Adult female requires 14 mg/NE
- Adult male requires 16 mg/NE
Excess – flushing due to vascular dilation, GI problems,
itching, and liver damage
 May be used as a cholesterol-lowering agent under close
supervision of a physician due to adverse side effects,
which include liver damage and peptic ulcers
Deficit – weakness, anorexia, indigestion, anxiety, and
irritability
Pellagra is an extreme deficiency causes sores in the skin,
diarrhea, anxiety, confusion, irritability, poor memory,
dizziness, and untimely death
Vitamin B complex: B6
- Pyridoxine, pyridoxal, pyridoxamine
- Essential for protein metabolism and absorption, and
aids in release of glucose from glycogen
- Serves as catalyst in conversion of tryptophan to
niacin; helps synthesize neurotransmitters such as
serotonin and dopamine
Sources include poultry, fish, liver, kidney, potatoes, bananas,
spinach, and unrefined whole grains (oats and wheat).
Deficiency symptoms include irritability, depression, and
dermatitis.
Deficiency in infants can cause various neurological
symptoms and abdominal problems.
Toxicity is rare; may cause temporary neurological problems.
Requirements:
Adult female requires 1.3 – 1.5 mg/day
Adult male requires 1.3 – 1.7 mg/day
Need increases as protein increases
Oral contraceptives interfere with metabolism of vitamin B6
and can result in a deficiency
Vitamin B complex: Folate
- Folate, folacin, and folic acid are chemically similar
compounds, and names are used interchangeably.
- Needed for DNA synthesis, protein metabolism,
formation of hemoglobin.
- Sources include cereals fortified with folate, green
leafy veggies, legumes, sunflower seeds, fruits such
as orange and strawberries.
Requirements:
Adult female requires 400 ug/day
Adult male requires 400 ug/day
Increased need during pregnancy and growth
600 ug/day required one month before conception through
first six weeks of pregnancy
Deficit – linked to neural tube defects in fetus such as spina
bifida (spinal cord or spinal fluid bulge through the back) and
anencephaly (absence of the brain).
Other signs include inflammation of mouth and tongue, poor
growth, depression and mental confusion, problems with
nerve functions, megaloblastic anemia.
Excess – can mask vitamin B12 deficiency and inactivates
phenytoin, an anticonvulsant drug used by epileptics. FDA
limits amount in OTC supplements to:
- 100 ug – infants
- 300 ug – children
- 400 ug – adults
Vitamin B complex: B12
Cobalamin – contains mineral cobalt
Stored in body three to five years
Involved in folate metabolism, maintenance of the myelin
sheath, and healthy rbc
To be absorbed, must bind with intrinsic factor in stomach.
Pernicious anemia may result from loss of intrinsic factor.
Sources:
Animal foods, especially organ meats, lean meat, seafood,
eggs, dairy products.
Requirements:
Adult requires 2.4 ug/day
Increased during pregnancy and lactation.
Amount absorbed will depend on current need.
Deficit – rare and may be due to congenital problems of
absorption or years of a vegetarian diet with no animal foods.
Symptoms include megaloblastic anemia, pernicious anemia
(if intrinsic factor absent), anorexia, glossitis, sore mouth,
tongue, pallor, depression, dizziness, weight loss, neurological
system damage.
Vitamin B complex: Pantothenic Acid
Involved in metabolism of carbohydrates, fats, proteins.
Essential for synthesis of neurotransmitters acetylcholine and
steroid hormones.
Sources include: meats, poultry, fish, egg, whole grain cereals,
and legumes
Thought to be synthesized by the body.
Toxicity from excess not confirmed.
Natural deficiencies unknown.
Signs include weakness, fatigue, burning sensation in feet
(deficiencies produced experimentally).
Vitamin B complex: Biotin
Coenzyme is synthesis of fatty acids and amino acids.
Sources include liver, egg yolk, soy flour, cereals, yeast.
Synthesized in intestine by microorganisms, amount available
for absorption unknown.
Adequate intake of 30 ug for adults.
Toxicity from excess unknown.
Deficiency symptoms include nausea, anorexia, depression,
pallor, dermatitis, increase in serum cholesterol.
Vitamin C
Ascorbic acid
Has antioxidant properties and protects food from oxidation.
Role in formation of collagen.
Aids in absorption of non-heme iron.
May be involved with formation of functioning of
norepinephrine, some amino acids, folate, leukocytes, the
immune system, allergic reactions.
Sources include: citrus fruits, melon, strawberries, tomatoes,
potatoes, red and green peppers, cabbage, broccoli.
Requirements:
Female adult requires 75 mg/day
Male adult requires 90 mg/day
Stress and cigarette smoking increase needs.
Deficiency of Vitamin C: bleeding gums, loose teeth, tendency
to bruise easily, poor wound healing, scurvy
Excess: diarrhea, nausea, cramps, excessive absorption of
food iron, rebound scurvy (when megadoses are stopped
abruptly) and possible oxalate kidney stones. Generally
considered nontoxic.
Vitamin Supplementation
- Balanced diet provides nutritional needs of healthy
people.
- No amounts of vitamins will build muscles.
- Vitamins do not provide energy; they help release
the energy provided by nutrients.
- Heart disease, cancer and the common cold cannot
be cured by vitamin supplements.
Conclusion
- Organic compounds that regulate body functions
and promote growth.
- Each vitamin has a specific function.
- Well-balanced diet provides sufficient vitamins to
fulfill body requirements.
- Fat-soluble vitamins: ADEK
- Water-soluble vitamins: B complex, C
Minerals
Macrominerals Trace minerals
Facts:
- Human body made up of specific chemical elements.
- Oxygen, carbon, hydrogen, and nitrogen make up
96% of body weight.
- Remaining elements, minerals, represent 4% of body
weight.
- Minerals are essential for good health.
- Inorganic elements are necessary to build muscles,
regulate body fluids, and assist in various body
functions.
- Found in all body tissues.
- Cannot provide energy by themselves.
- Contribute to production of energy within the body.
- Enriched foods are food to which nutrients, usually B
vitamins and iron, have been added to improve their
nutritional values.
Classification
Major minerals
- required in amounts greater than 100 mg/day
Trace minerals
- required in amounts smaller than 100 mg/day
Electrolytes
Ions
- electrically charged atoms resulting from chemical
reactions
- positively charged called cations
- negatively charged called anions
- must be balanced within body
- these ions are known as electrolytes
- Maintain the body’s fluid balance, contribute to
electrical balance, assist in transmission of nerve
impulses and contraction of muscles, help regulate
the body’s acid- base balance.
Toxicity
- occurs when concentrated forms of minerals are
taken regularly over time
- excessive amounts of one mineral may lead to
deficiency of another mineral
- hair loss and changes in blood, hormones, bones,
muscles, blood vessels, and nearly all tissues may
result
- concentrated minerals only if prescribed
Macrominerals
- Calcium
- Phosphorus
- Potassium
- Sodium
- Chloride
Calcium (Ca)
Human body contains more calcium than any other minerals:
- 99% found in skeleton and teeth
- 1% found in blood
Functions:
In combination with phosphorus, gives strength and hardness
to bones and teeth.
Bones provide storage for calcium.
Needed for normal nerve and muscle action, blood clotting,
heart function, and cell metabolism.
Regulation:
Hormonal system regulates delivery of calcium to cells.
Every cell needs calcium and normal blood calcium levels are
maintained even if intake is poor.
Parathyroid glands release a hormone telling the kidneys to
retrieve calcium before it is excreted when blood calcium
Deficiency:
levels drop.
- Rickets results in poorly farmed structure and causes
This Parathyroid hormone (PTH), works with calcitriol causing
bowed legs, “pigeon breast”, enlarged wrists or
increased release of calcium from bones by stimulating
ankles, and stunted growth.
activity of osteoclasts.
- “Adult rickets” (osteomalacia) causes bones to
Both actions increase blood calcium levels. become soft
- Tetany, characterized by involuntary muscle
Bones become increasingly fragile as calcium is withdrawn
movement, results from insufficient calcium in
from them.
blood.
Osteoporosis may result from years of low calcium intake.
Excess:
Osteoblasts increase bone mass if blood calcium level is high
- Cause constipation
until one is age 30-35 years old.
- Cause kidney stones
Bone mass will remain stable if women until menopause with - Inhibit the absorption of iron and zinc
adequate consumption of calcium, phosphorus, and vitamin
D.
Phosphorus (P)
Sources:
Constituent of all body cells.
Milk and milk products
Necessary for the formation of strong, rigid bones and teeth;
Dark green, leafy veggies
metabolism of carbohydrates, fats, and proteins; proper acid-
- When vegetables contain oxalic acid, as spinach and base balance; and effective action of several B vitamins.
swiss char do, the calcium remains unavailable
Stored in bones, absorption is increased in the presence of
because the oxalic acid binds it and prevents it from
vitamin D.
being absorbed.
Sources:
Fiber
Protein-rich foods such as milk, cheese, meats, poultry, and
- When the intake of fiber exceeds 35g a day, calcium
fish.
will also bind with phytates (phosphorus compounds
found in some high-fiber cereal), which also limits its Cereals, legumes, nuts, soft drinks.
absorption.
Requirements:
Enhances absorption of calcium
0-6 months 90 mg
- Vitamin D
6-12 months 275 mg
- Calcium-to-phosphorus ratio that includes no more
phosphorus than calcium 10-18 years 1250 mg
- Presence of lactose
19 and over 700 mg
Retards absorption
Pregnant and Lactating 700 mg
- Lack of weight-bearing exercise
Deficiency:
Calcium Requirements:
Deficiency is rare.
0-6 months 65 mg
Excessive use of antacids affect absorption.
6-12 months 60 mg
Symptoms of deficiency include bone demineralization (loss
1-3 years 160 mg of minerals), fatigue, and anorexia.

4-6 years 200 mg Potassium (K)

7-9 years 300 mg - Found primarily in intracellular fluid

- Essential for fluid balance and osmosis
10 and over 400 mg
- Maintains fluid level within the cell
Pregnant 600 mg - Necessary for transmitting nerve impulses and
muscle contractions
Lactating 500 mg
Sources:
Supplements:
Fruits – especially melons, oranges, bananas, peaches
Calcium carbonate, form found in calcium-based antacid
tablets, has the highest concentration of bioavailable calcium. Mushrooms, potatoes, dried beans, eggs, meat, milk and
other dairy products, fish
Appear to be absorbed most efficiently when consumed in
doses of 500 mg.
Deficiency:

Hypokalemia Magnesium (Mg)

- Caused by diarrhea, vomiting, diabetic acidosis, Vital to both hard and soft body tissues.
severe malnutrition, or excessive use of laxatives or
Essential for metabolism
diuretics
- Symptoms of deficiency include nausea, anorexia, Regulates nerve and muscle function
fatigue, muscle weakness, heart abnormalities
Plays a role in the blood-clotting process
Excess:
Sources:
Hyperkalemia
Found primarily in plant foods.
- Caused by dehydration, renal failure, excessive
intake Green leafy vegetables, legumes, nuts, whole grains, some
- Cardiac failure can result fruits (avocados and bananas).

Sodium (Na) Milk in sufficient quantities.

Primarily function is the control of fluid balance in the body. Deficiency:

Maintains acid-base balance. Deficiency among people on normal diets is unknown.

Participates in the transmission of nerve impulses essential Experimentally induced symptoms include nausea, mental,
for normal muscle function. emotional, muscular disorders.

Sources: Sulfur (S)

- Table salt contains 40% sodium Necessary to all body tissue and is found in all body cells.
- One teaspoon of table salt contains 2,00 mg of Contributes to the characteristic odor of burning hair and
sodium tissue.
- Naturally available in animal foods
Necessary for metabolism.
Deficiency:
Component of some amino acids
- Caused by severe vomiting, diarrhea, and heavy
perspiration. Found in protein-rich foods
- Can upset the acid-base balance
Neither the amount of sulfur required by the human body nor
- Tetany due to alkalosis may develop
its deficiency is known.
Excess:

- May cause edema and resulting hypertension

Trace minerals – Iron, Iodine, Zinc, Selenium, Copper,
- Associated with hypertension and congestive heart
Manganese, Fluoride, Chromium, Molybdenum
failure.
- Treatment includes sodium-restricted diets; 3-4g Iron (Fe)
(no-added salt, or NAS) or 1-2g sodium-restricted
- Delivers oxygen to body tissues
diet. Diets below 1g rarely prescribed.
- Component of hemoglobin
- Component of myoglobin, a protein compound in
Chloride (Cl) muscles that provides oxygen to cells.
- Utilized by enzymes that are involved in making
Essential for maintenance of fluid, electrolyte, and acid-base
amino acids, hormones, and neurotransmitters.
balance.
Sources:
Found in hydrochloric acid, cerebrospinal fluid, and muscle
and nerve tissue. Meat, poultry, and fish are the best sources of iron. Animal
flesh contains heme iron, which is absorbed more than twice
Helps blood carry carbon dioxide to the lungs and is necessary
as efficiently as nonheme iron.
during immune responses when wbc attack foreign cells.
Nonheme iron is found in whole grain cereals, enriched grain
Found almost exclusively in table salt or in foods containing
products, vegetables, fruit, eggs, meat, fish, and poultry.
sodium chloride.
Factors that affect Iron absorption:
Estimated minimum requirement for normal adults is 750 mg
a day. Increases:

Deficiency is rare. - Acid in the stomach

- Heme iron
Can occur with severe vomiting, diarrhea, excessive use of
- High body demand for rbc (blood loss, pregnancy)
diuretics, and alkalosis.
- Low body stores of iron
- Meat protein factor (MPF)
 - Vitamin C
Decreases:
- Phytic acid (in fiber)
- Oxalic acid
- Polyphenols in tea and coffee
- Full body stores of iron
- Excess of other minerals (Zn, Mn, Ca)
- Some antacids
Requirements:
Men lose approx. 1 mg/day
Women lose approx. 1.5 mg/day
RDA for men is 10 mg, and for women age 11 through
childbearing is 15 mg
RDA doubled during pregnancy; difficult to meet by diet alone
Iron supplement commonly prescribed during pregnancy
Heavy need during infancy and teens.
Deficiency:
Caused by insufficient intake, malabsorption, lack of stomach
acid, or excessive blood loss.
Most common nutrient deficiency worldwide is iron-
deficiency anemia.
Symptoms include fatigue, weakness, irritability, shortness of
breath, pale skin, and spoon-shaped fingernails.
Excess:
Hemochromatosis is a condition due to an inborn error of
metabolism and causes excessive absorption of iron
- Untreated, can damage liver, spleen, heart.
To control buildup of iron, patients with this condition must
give blood on a regular basis.
Iodine (I)
- Component of thyroid hormones, thyroxine (T4) and
triodothyronine (T3).
- Necessary for the normal functioning of thyroid
gland, which determines rate of metabolism.
Sources: include iodized salts, seafood, and some plant foods
grown in soil bordering the sea.
RDA for adults is 150 ug/day
Additional amounts needed during pregnancy and lactation.
Lack of iodine decrease in thyroxine and triiodothyronine.
Gland grows, forming a lump on the neck called a goiter.
Myxedema is a condition of hypothyroidism in adults.
Cretinism is low thyroid in a child; retards physical and mental
development.
Zinc (Zn)
- Cofactor for more than 300 enzymes
- Essential for growth, wound healing, taste acuity,
glucose tolerance, and mobilization of Vitamin A
within the body.
- Sources include meat, fish eggs, dairy products,
wheat germ, and legumes
RDA for adult males is 11 mg
RDA for adult females is 8 mg
Increased requirements during pregnancy and lactation.
Symptoms of deficiency include decreased appetite, taste
acuity, delayed growth, dwarfism, hypogonadism, poor
wound healing, anemia, acne-like rash, impaired immune
response.
Selenium (Se)
- Constituent of most body tissues
- Concentrated in liver, kidneys, and heart
- Component of an enzyme that acts as an
antioxidant, thereby protecting cells against
oxidation and sparing Vitamin E.
Sources: seafood, kidney, liver, muscle meats
Requirements:
Adult male 70 ug
Adult female 55 ug
Selenium supplements appear to be effective in treating
Keshan disease.
High doses are toxic causing vomiting, hair loss and nails, and
skin lesions.
Copper (Cu)
- found in all tissues; heaviest concentration in the
liver, kidneys, muscles, and brain.
- Helps in formation of hemoglobin; aids in transport
of iron to bone marrow for the formation of rbc; and
participates in energy production.
Sources: include organ meats, shellfish, legumes, nuts, cocoa,
whole grain cereals, and human milk.
No RDA; NRC’s estimated safe intake for adults is 1.5-3
mg/day
Deficiency is rare
People with malabsorption conditions and gross protein
deficiency such as premature infants; clients on long-term
parenteral nutrition programs lacking copper; and people
taking excess zinc supplements are candidates for deficiency.
Anemia, bone demineralization, and impaired growth may
result.
Excess is highly toxic.
Single dose of 10-15 mg can cause vomiting.
Wilson’s disease is an inherited condition causing damage to
liver cells and neurons. Detected early, copper-binding agents
may be used to bind copper in bloodstream and increase
excretion.
Manganese (Mn)
- Constituent of several enzymes involved in
metabolism
- Important in bone formation
Sources include whole grains, tea, vegetables, and fruits.
Adequate intake is 2.3 mg for men and 1.8 mg for women. - Deficiencies can result in anemia, rickets, and goiter.
- Excess can be toxic resulting in hair loss and changes
No deficiency/toxicity form ingestion known.
in nearly all body tissues.
Inhalation linked to neurological problems.

Fluoride (F)

- Increases resistance to dental caries and may

strengthen teeth and bones.

Sources include fluoridated water, fish, and tea.

Commercially prepared foods with fluoridated water.

Excess can cause discoloration of mottling of children’s teeth

Requirements:

0-6 months 0.1 mg

6-12 months 0.5 mg

1-3 years 0.7 mg

4-8 years 1.0 mg

9-13 years 2.0 mg

Boys 14-18 3.1 mg

Girls 14-18 3.0 mg

Males 19+ 4.0 mg

Females 19+ 3.0 mg

Pregnant and lactating women, same as nonpregnant and

nonlactating women of same age.

Chromium (Cr)

- Associated with glucose and lipid metabolism

- Levels decrease with age except in lungs, where
chromium accumulates.

Sources: include meat, mushrooms, nuts, yeast, organ meats,

and wheat germ

Safe and adequate daily intake for men is 35 ug and women

25 ug

Deficiency:

- Related to disturbances in glucose metabolism.

Molybdenum (Mo)

- Constituent of enzymes, and thought to play a role in

metabolism.

Sources: include milk, liver, legumes, and cereals

Safe and adequate daily intake for adults is 45 ug.

No deficiencies noted.

Excess inhibits copper absorption

CONCLUSION

- Megadoses of minerals are dangerous

- Minerals are necessary to promote growth and
regulate body processes.
- Originate in soil and water and ingested via food and
drink.