Minerals:

Major (macro) → essential, need in large amounts > 100 mg/d → Ca P Mg K S Na Cl

Trace (micro) → also essential, need in small amounts < 100 mg/d → Cu Mn Zinc Se Co Iodine Fe
Def. of few ug of Iodine or Zinc or Cobalt is as serious as Def. of Hundred mg of Ca or Na
A Pound = 454 g → Only Ca , P appear in body in amounts > 1 pound (454 g)
Unlike vitamins, Minerals are inorganic elements that retain chemical identity (cant be destroyed or changed)
Abs: Easily Transport: freely Excrete: mostly Kidney (like water-soluble vits)
Some need carrier to be Abs & Trans (like fat-soluble vits) → Ca
BA: Some food contain Binders (combine with mineral → prevent Abs or Trans)
Binders eg → Phytates (legumes, seeds, nuts, grains)
Binders eg → Oxalates (rhbarb, beet greens ‫فجل‬, sweet potatoes, spinach)
Interactions: Na-Ca , P-Mg , (Fe, Zinc)-Ca
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Na: salt of earth.
Needs: Avg intake → 3400 mg/d UL → 2300 mg/d To↓BP (19-50) years → < 1500 mg/d
Source: ↑Na → Processed food (Breads, processed meats, pizza, soups, canned food). ↓Na → F&V
Abs: intestine Transport: freely in blood
Excretion: Kidney excrete all Na BUT reabsorb 80-90% (Aldosterone effect)
Functions: Primary regulate ECF BCUZ its the major cation + nerve impulse transmission + acid base balance
Diet rarely lack Na → if Na is low in diet → body adapt by↓loss Na in urine & sweat
↑Salt meal → immediate & reversible↑BP BUT over years → irreversible vessels damage
↑Risk BP Gp: males, African Americans, > 40 years
Na - OP: ↑Na intake → ↑Na excretion BUT effect on bone is unclear , K may↓Na excretion
Advice to prevent OP → (↓Na +↑K F&V +↑Ca low fat milk) diet
NaCl salt = 40% Na + 60% Cl → 1 g salt = 400 mg Na + 600 mg Cl
6 g salt = 1 tsp = 2300 mg Na + 3700 mg Cl
Recommends: - Choose fresh or frozen Veg. → if buy Canned veg, drain & rinse in water
- Avoid processed, caned food e.g. (pickles ‫مخلل‬, Salty or smoked meats or fish, Snack such as potato chips,
Canned and instant soups) → Cook with No or little Salt
- Prepare foods with sodium-free herbs and spices e.g. (basil, garlic, ginger, mint, oregano, pepper, thyme)
K: intracelular cation Needs: Adults: 4700 mg/d
Sources: fresh fruits, vegetables, All whole foods: meats, milks, grains, legumes
Functions: Fluid-Electrolytes imbalance, cell integrity, nerve impulse transmission, steady heartbeat
K-HTN: ↓K + ↑Na → ↑HTN
Def. Causes: long fasting, severe DV, malnutrition, ↓K diet
Def. SS: irregular heartbeat, muscle weakness, Glucose Intolerance
Long term → ↑BP, Salt sensitivity, kidney stones, bone turnover
Toxicity: muscle weakness, vomiting, Heart Stop (if give KCL in a vein)
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Cl: Extracellular anion
Needs: 20-50 Y → 2300 mg/d 50-70 → 2000 mg/d > 70 → 1800mg/d
Sources: Table salt, soy sauce, Processed food (large amounts), meat (moderate amounts)
Functions: fluid-electrolyte imbalance, acid-base balance, HCl in stomach (digestion)
Def.: is rare Toxicity: Dehydration cause↑Cl levels
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Ca: Most abundant mineral in body - 99% in bone - 1 % ECF + ICF
Needs: 20-50 Y → 1000 mg/d 50-70 M → 1000 mg/d
> 70 → 1200 mg/d 50-70 F → 1200 mg/d
Main function: mineralization of bone & teeth
Mineralization→Osteocalcin (produced by Vit K)+Ca salt = Hydroxyapatite (Ca Crystal)→ rigidity + strength
Functions: Normal BP, releases relaxing factors to blood vessels walls,↑blood clotting, muscle contraction
Sources: A) Natural → Milk products (Adults → 3 cups/d)
Enough Vit D → Sardines are the best natural source of D
Veg.→ green leafy veg (parsley ‫بقدونس‬, cabbage) have↑Ca BUT↓binders (phytate ..)
B) Fortified → Ca fortified cereals + orange juice C) Ca Suppl.
An Adult needs 1000 mg/d - A milk cup contain 300 mg → Adult needs 3-4 cups/d
Estimate Ca Intake: Goal → 3-4 pts per day:
0.5 point → 1 c of ice cream, cottage cheese, Ca rich Veg
1 point → 1 c of milk, yogurt, fortified soy milk, 1 oz of cheese
1 point → 4 oz canned fish with bones (sardines)
BA: ≥ 50% absorbed → Cauliflower ‫ الزهرة‬, watercress ‫ الجرجير‬, cabbage ‫لفوف‬0‫ ا‬, mustard, broccoli
~ 30% abs → Milk, Any Ca-fort food, Ca-set tofu, cheese, yogurt,
≤ 5% abs → spinach, rhubarb, Swiss chard
Ca Balance: Blood Ca remains normal even if Bone Ca diminish
Blood Ca changes only due to abnormal regulatory control NOT to diet
↑Blood Ca → Ca Rigor (muscle contract without relax)
↓Blood Ca → Ca Tetany (uncontrolled muscle contraction)
To ensure adequate Ca in blood & bone → ↑Ca intake & Abs (HOW?)
A) The stomach acidity → keep Ca soluble
B) Vit D → participate in making Ca-Binding protein
C) Seperate between Ca-Fiber veg. → Binders like phytate & oxalate interfere with Ca Abs
Note: Normal Abs → 30% Pregnant & Children Abs → 60%
If↓Ca → ↑PTH → ↑Vit D, Ca reabsorp from kidney↑osteoclast → ↑Ca Blood
If↑Ca → ↑Calcitonin → ↓Vit D, Ca reabsorp from kidney↓osteoclast↓intestine abs → ↓Ca Blood
Bone Development Phases:
Active bone growth at age → 0-20 Y Peak bone mass at age → 12-30 Y
Bone Resorption & Deposition → After age of 30 Y
OP: bones become porous and fragile due to loss of minerals
OP Factors: genetic,↓Ca intake while growing, Def. of Vit D, gender F, smoking, Pregnant (estrogen)
Osteopenia: low bone mass Osteomalacia: softening of bones
Chronic Dietary Def. → Inadequate Ca intake for years BUT NO signals sent
Only later in life it become apparent that bone integrity has been compromised.
Blood samples offer no clues BCUZ Ca Blood remains normal regardless of bone content
In Teeth → it is not as rapid as in bone BCUZ fluoride hardens the crystals of teeth
Recommends: Ca-rich food protect from OP, HTN,↓fats, protect lean tissue, healthy body weight
Weight bearing physical activities - Avoid Alcohol, Smoking - Adequate Sunlight
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P: 2 nd most abundant after Ca Needs: Adults → 700 mg/d
Found in: Bones, Teeth (bone crystals > 85% of ToT body P), Body tissues (buffer sys.)
Sources: Animals → meat, poultry, eggs, milk + Many processed foods & soft drinks contain P-additives
Functions: mineralization if bone & teeth, DNA-RNA, phospholipids, energy production
Def.: rare Toxicity: occurs if there is a Main Problem (kidney failure,↑P) → kidney calcification
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Mg: least quantity of all major minerals Men → 400mg/d Women → 310 mg/d
Found in: bones, muscle, heart, liver + small amount in body fluids
Sources: nuts, legumes, whole grains, dark green veg, chocolate
Functions: bone health, immunity, normal heart functions, (relax muscles,↓blood clotting) ‫عكس الكالسيوم‬
Def. Causes: malnutrition, DV, Alcohol abuse → muscle cramps & seizures
Def. Conseq.: Chronic disease (heart, stroke, HTN, DM, Cancer),↑inf,↑risk of OP, CNS problems
Toxicity: rare,↑Suppl. may be fatal → alkalisis, dehydration
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Sulfate: Sources: All protein containing Foods (meats, fish, poultry, eggs, milk, legumes, nuts)
Functions: stabilize protein shape (disulfide bridges), is a part of Biotin B7 + Thiamine B 1 + Insulin
Def.: Protein Def. Cause Sulfate Def.
Fe: Oxidized (Ferric +3) ←(reversible)→ Reduced (Ferrous +2)
Needs: M → 8 mg/d F (20-50) → 18 mg/d F (+50) → 8 mg/d
Found in: Hemoglobin + Myoglobin (muscle cells) → In both, Fe helps accept, carry, release 02
Sources: Heme Abs >> Non-Heme Abs
Non-Heme Fe → both plant-derived & animal-derived food
Heme Fe→ represent 10% of amount consumed in a day→ only from flesh of animals (meats, poultry, fish)
Functions: co-factor to many enzymes, its a part of the e- transport chain
Abs: depend on Dietary Factors (source & nutrient) + Body Fe Stores (empty stores →↑Fe Abs)
- What↑Abs Non-Heme?
Vit C (capture Reduced (Ferrous +2) → Abs) + Acids (citric, lactic) + Sugars (Fructose)
MFP factor ( peptide released while digestion of meat, fish, poultry)
- What↓Abs Non-Heme?
Phytates (legumes, grains, nuts, seeds) + Ca (milk) + Tannic acid (tea, coffee, polyphenols)
Veg Proteins (soybeans, legumes, nuts)
Role of intestine in Fe balance: intestinal cells are replaced every 3 to 5 days
If↓Fe → they deliver it to blood. If↑Fe → excreting in the feces
Role of liver in Fe balance: Produces (Hepcidin) →↓Fe Abs from intestine +↑in liver, spleen, bone marrow
Transport: Transferrin: Fe → Bone Marrow
Storage: A) Ferritin → store Fe in liver, spleen, bone marrow
B) Hemosiderin → produced when Fe very↑, release Fe slower than Ferritin →↓Fe blood
- Free Fe act as Free Radicals → Attack lipids, DNA, proteins
- Lifespan of RBCs is 120 days = 4 mths, then destructed in spleen (RBCs → bilirubin + heme)
Fe loss: F (20-50) → lose Fe through menstruation → 0.5 mg loss (~14 mg / 28 days)
F (20-50) → lose Fe from feces, urine, sweat, shed skin → 1 mg loss
So needed Fe → 1.5 mg of Abs Fe
Knowing that 18 % of ingested iron is Abs → 1.5/ 0.18 = 8 mg iron (Need)
Def. Fe: refers to↓Fe stores without regard to (degree of depletion or to presence of anemia)
mostly occur in preschool children & pregnant
Fatigue, poor resistance to cold temp, pale skin,↓physical energy & mental alertness
PICA: a craving for consumption of nonfood substances
Lab Tests: ↓ferritin, HCT ↑transferrin
Anemia: refers to severe↓Fe stores results in a↓Hgb conc →↓Hgb synthesis
→ Pale RBCs (hypochromic) + Small RBCs (microcytic)
Toxicity: SS = Def. , free radical damage tissues,↑infections
due to: genetics, Hemochromatosis (Fe overload)
Poisoning: Rapid ingestion of massive amounts → sudden death
Zinc: Needs: M → 11 mg/d F → 8 mg/d
Sources: Protein-containing foods: red meats, shellfish, whole grains, fortified cereals
Functions: - needed to produce Retinal (active Vit A) + RBP retinol-binding protein
- Essential to normal taste perception - stabilize cell membrane & DNA
- Strengthen Antioxidant defense - immunity & growth - sperm production
- Synthesis, storage, release of insulin - interact with platelets - help wound healing
- Affect Thyroid hormone function - ↑Behavior & learning
Abs: Depends on intake,↑zinc intake↓Abs, Vit C↑Abs, minerals (Ca) compete for Abs, Phytate↓Abs
Intestine receives 2 doses of zinc per meal →
one from food + one from the zinc-rich pancreatic juices (recycling of zinc)
Storage: Metallothionein (protein that binds & transports metals like zinc)
- Upon Abs into intestinal cell → Zinc may participate in metabolic functions of the intestinal cell itself
or it will retained in the intestinal cells by Metallothionein until the body needs it.
Transport: by Albumin or Metallothionein
Def.: not common in developed countries
Risk of Def.: Children BCUZ growing rapidly & synthesizing many zinc-containing proteins -↑fiber intake
SS: impair (thyroid function, Vit A metabolism, immunity, sexual develop, wound healing), loss of appetite
severe growth retardation
Toxicity: Produces Cu-deficiency Anemia