UNIT 4 - MICRO NUTRIENTS (Minerals)

MINERALS

Minerals are natural compounds formed through geological processes. Minerals are needed by the body in small amounts to help it function properly and stay strong. Iron, calcium, potassium, and sodium are some of essential minerals. Humans need small amounts of about 14 minerals to maintain normal body function and good health.

The 14 minerals essential to human health are:
 Macro Minerals          
1. Calcium
2. Phosphorus
3. Magnesium
4. Sodium
5. Potassium
6. Chloride
7. Sulfur
Micro/Trace Minerals
1. Iron
2. Manganese
3. Copper
4. Iodine
5. Zinc
6. Fluoride
7. Selenium

These 14 essential minerals are crucial to the growth and production of bones, teeth, hair, blood, nerves, skin, vitamins, enzymes and hormones; and the healthy functioning of nerve transmission, blood circulation, fluid regulation, cellular integrity, energy production and muscle contraction.
Minerals are neither animal nor vegetable; they are inorganic. Almost all foods contribute to a varied intake of essential minerals. Most minerals are easy to obtain in quantities required by the body. The study of minerals is called mineralogy.

Types of Minerals

There are two types of minerals: Macro minerals and Trace minerals.

1. Macro Minerals
Macro means "large" in Greek are dietary minerals needed by the human body in high quantities. The macro mineral group is made up of Calcium, Phosphorus, Magnesium, Sodium, Potassium, Chloride, and Sulfur.

2. Micro / Trace Minerals
Micro minerals, also known as trace elements are micronutrients that are chemical elements. A trace of something means that there is only a little of it. So, even though your body needs mineral each day in small amounts for good health. Scientists aren't even sure how much of these minerals you need each day. Trace minerals includes Iron, Manganese, Copper, Iodine, Zinc, Fluoride, and Selenium.

CALCIUM

• Calcium is the most abundant mineral in the human body and has several important functions.
• Calcium is the top macro mineral when it comes to your bones.
• This mineral helps build strong bones, so you can do everything from standing up straight to scoring that winning goal.
• Calcium is a primary structural constituent of the skeleton, but it is also widely distributed in soft tissue where it is involved in neuromuscular, enzymatic, hormonal, and other metabolic activity.

Calcium absorption is dependent upon the calcium needs of the body, the foods eaten, and the amount of calcium in the foods eaten. Vitamin D from diet or exposure to the ultraviolet light of the sun increases calcium absorption. Calcium absorption tends to decrease with increased age for both men and women. More than 99% of total body calcium is stored in the bones and teeth where it functions to support their structure. The remaining 1% is found throughout the body in blood, muscle, and the fluid between cells.

Overdose Disease of calcium: Constipation and lack of appetite

Deficiency Diseases of calcium: Arthritis, High Blood Pressure, Osteoporosis

Deficiency Symptoms of calcium:

Because bone stores of calcium can be used to maintain adequate blood calcium levels, short-term dietary deficiency of calcium generally does not result in significantly low blood calcium levels. But, over the long term, dietary deficiency eventually depletes bone stores, rendering the bones weak and prone to fracture. The symptoms of calcium deficiency are:
• Bowlegs, and Knock-knees of children
• Cramp pains in legs
• Delay in sitting up, Crawling and Walking of babies
• Nerves become extremely irritable
• Poor sleep disorder
• Weakness in the bones

Rich Sources of calcium:

• Dairy Products, such as Milk, Cheese, and Yogurt
• Canned Salmon
• Leafy Green Vegetables, such as Broccoli, Spinach
• Ice Cream, Oysters
Individuals two years and older should eat 2-3 servings of dairy products per day. A serving is equal to:
o 1 cup (8 fl oz) of milk
o 8 oz of yogurt
o 1.5 oz of natural cheese
o 2.0 oz of processed cheese
Although dairy products are the main source of calcium in the diet, other foods also contribute to overall calcium intake. A person may have to eat several servings of certain foods such as spinach to obtain the same amount of calcium in one cup of milk, which is not only calcium-rich but also contains calcium in an easily absorb able form.

Calcium is Important for:

• Formation of bones and teeth
• Coagulation of blood
• Contraction of muscles, Cardiac action
• Young mothers during pregnancy and the nursing period
• Children and young people for rapid growth of bones

PHOSPHORUS

Phosphorus is the second most abundant mineral in the body and 85% of it is found in the bones. The rest of the body's phosphorus is found in the blood. It is found in the body usually at a ratio of 1:2 to calcium. It is nonmetallic element that is found in the blood, muscles, nerves, bones, and teeth and is a component of adenosine tri-phosphate

Deficiency Diseases: Rickets, Osteoporosis, Stiff joints and Pain in the bones. It can also cause anxiety, irritability, sensitive skin, stress, tiredness and weak teeth etc.

Deficiency Symptoms:

• Weak or fragile bones & teeth
• Fatigue, weakness
• Loss of appetite
• Joint pain and stiffness
• Less energy and a susceptibility to infections

Rich Sources:

Milk, Yogurt, Cottage cheese, American cheese, Pork, Hamburger, Tuna, Lobster, Chicken, Sunflower seeds, Peanuts,  Peanut butter, Bran flakes, Shredded wheat, Whole wheat bread, Noodles, Rice, White bread, Potatoes, Corn, Peas, French fries, Broccoli, Milk chocolate and Soda beverages (due to the phosphoric acid added as a preservative)

Important for:

• Growth, maintenance, and repair of cells, and the production of energy
• Maintain the pH level (acidity-alkalinity) of the blood
• Reduces pain of arthritis
• Speedy recovery of burn victims
• Cancer prevention
• Building of strong bones and skeleton structure
• Maintain heart regularity

Recommended Daily Intake: Men & Women: 1000 mg

IRON

Iron is part of hemoglobin, the oxygen-carrying component of the blood. Iron helps because it's important in the formation of hemoglobin, which is the part of your red blood cells that carries oxygen throughout the body. Although iron is part of the antioxidant enzyme catalase, iron is not generally considered an antioxidant, because too much iron can cause oxidative damage.

Functionality:

The body needs iron to transport oxygen from your lungs to the rest of your body. Iron is necessary for production of hemoglobin, and oxygenation of red blood cells, builds up blood quality, and increases resistance as well as increasing energy production. Iron also forms part of several enzymes and proteins in the body.

Deficiency Diseases:
Anaemia

Overdose Disease: Cancer, Liver & Heart damage, Diabetes & Skin Changes

Deficiency Symptoms:

• Lethargy, poor concentration
• Pale skin and shortness of breath
• poor stamina
• Intestinal bleeding
• Nervousness
• Heart palpitations

Rich Sources:
Iron is found in Meat, Fish, Beans, Spinach, Molasses, Brewer's yeast, Broccoli and Seeds.

Important for:
• Formation of haemoglobin
• Brain development
• Regulation of body temperature
• Binding oxygen to the blood cells

Recommended Daily Intake:
• Men: 10 mg
• Women: 18 mg

IODINE

Functionality:
Iodine's primary function is to keep the thyroid gland healthy and manufacturing sufficient thyroxine, a hormone that is needed throughout the body.

Deficiency Diseases: Acne, Bad Circulation, Confused Thinking, Goiter, Hormonal Imbalance, Miscarriages, Scaly or Dry Skin, Weight Gain and Weight Loss etc.

Overdose Disease: Hyperthyroidism

Deficiency Symptoms:
• Apathy, Drowsiness
• Hair loss, Fatigue, Dry skin
• Increased blood fats
• Delayed reflexes, and reduced mental clarity

Rich Sources:
Iodine is added to most table salt so people generally get the required amount from just one teaspoon of iodized salt. Other Iodine sources include eggs, milk, sea fish and sea food, sea vegetables - such as kelp, seaweed, asparagus etc. Fruits and vegetables grown in coastal regions are other good sources of iodine.

Important for:
• Thyroid gland to produce thyroxine
• An important hormone for growth and metabolism
• Prevention of goitre

Recommended Daily Intake:
• Men & Women: 0.5 mg
• Females require higher iodine amounts during pregnancy.

FLUORIDE

The Fluoride mineral is one of the families of trace minerals and is one mineral that is surrounded by controversy. Although the fluoride mineral is not considered as essential, it certainly plays a significant role in keeping teeth and bones healthy and strong.

Functionality:

It helps in the fight against tooth decay. Teeth need a way to fight tooth decay and fluoride is the best weapon. It's believed that this function plays a big role in protecting a person against the onset of osteoporosis.

Deficiency Diseases:

Cavities and Weakened tooth enamel
Overdose Disease: Dental fluorosis

Deficiency Symptoms:

• Appearance of dental carries, better known as cavities
• Weakened tooth enamel
• Brittle bones

Rich Sources:

Fluoride sources are not at all common and the fluoride mineral is not found in many of the foods that we eat. That is why it has been added to toothpaste and some drinking water supplies. Canned fish, including their edible bones, such as salmon is also a good source of the fluoride mineral.
Important for:
• Preventing dental caries
• Preventing osteoporosis
Recommended Daily Intake:
• Men & Women: 1 mg

SODIUM

The Sodium is also known as salt, has been getting a lot of attention over recent years, attention which has been mainly negative. It is still classed as a major mineral and is very important that the body receives its quota every day in order to function correctly.

Functionality: It is required in the manufacture of hydrochloric acid in the stomach, which protects the body from any infections that may be present in food.

Deficiency Diseases: Diarrhea, Vomiting
Overdose Disease: High Blood Pressure, Hypertension

Deficiency Symptoms: 
Sodium deficiency is rare but Symptoms of a sodium deficiency that is combined with a loss of water includes:
• Muscle cramps and weakness
• Dizziness
• Inability to concentrate
• Memory impairment and nausea

Rich Sources: Sodium is found in Table Salt, Anchovies, and Bacon etc.
Important for:
• Maintaining blood pressure
• Regulates fluids and acid-base balance in the body
• Nerve transmission and muscle contraction
• Treatment of diarrhea, leg cramps, dehydration, and fever

Recommended Daily Intake: Men & Women: 2400 mg

POTASSIUM

Potassium is the third most abundant mineral in the body and is considered an electrolyte. Potassium keeps your muscles and nervous system working properly.

Deficiency Diseases:
Fatigue, Cramping legs, Muscle weakness, slow reflexes, Acne, Dry skin, Mood changes, Irregular heartbeat.

Overdose Disease: Kidney failure

Deficiency Symptoms:
• Weakness
• Scarring of heart muscle, Irregular heartbeat or heart failure
• Hypertrophy of kidneys
• Paralysis of muscle
• Retarded bone growth

Rich Sources:
Bananas, Broccoli, Tomatoes, Potatoes with skins, Kiwi, Leafy green vegetables, Broccoli Citrus fruits, Oranges, Dried fruits, Dates, Apricots, Avocado, Beans, Peas, Lentils, and Peanuts are rich sources of Potassium.

Important for:
• Regulates heartbeat
• Maintains fluid balance
• Helps muscles contract
• Helps in lower blood pressure
• Dispose of body wastes
Recommended Daily Intake:
• Men & Women: 3500 mg

MAGNESIUM

The Magnesium is one of the families of major minerals although it is not as well known as some of the other minerals in the same group. Even though it is not as prominent, the magnesium mineral plays an essential role in about three hundred biochemical processes that take place inside the body.

Functionality:
It is essential to maintain both the acid-alkaline balance in the body and healthy functioning of nerves and muscles

Deficiency Diseases: Heart disease, Diabetes and Osteoporosis.

Overdose Disease: Kidney failure

Deficiency Symptoms:
• Nausea
• Vomiting
• Loss of appetite
• Fatigue and a feeling of weakness

Rich Sources:
Dark green vegetables such as Spinach, Broccoli and Avocado are excellent magnesium sources. Other magnesium sources include Whole grains, Legumes, Black beans, Brown rice, Lentils, Almonds, Cashews, Peanuts and Peanut butter, Bananas, Soybeans, Wheat bran and Bran flakes, Lean meats, Dry figs, Halibut, Crab and Sardines.

Important for:
• Lowers high blood pressure
• Promotes healthy cardiovascular system to prevent heart disease and arrhythmia
• Calcium deposits, kidney stones, and gallstones
• Relief from indigestion
• Inhibits blood clots
• Diabetes Prevention
• Relaxes muscles and reduces severity of asthma by widening the airways

Recommended Daily Intake:
• Children: 80-240 mg
• Men: 350 mg
• Woman: 300 mg
• Pregnancy: 350-400 mg
• Lactation: 310-360 mg

Other Mineral Elements

Mineral Function Sources
Sulfur Found in protein molecules Occurs in foods as part of protein: meats, poultry, fish, eggs, milk, legumes, nuts

Zinc Part of many enzymes; needed for making protein and genetic material; has a function in taste perception, wound healing immune system health Meats, fish, poultry, leavened whole grains, vegetables
Selenium Antioxidant
Meats, seafood, grains
Copper Part of many enzymes; needed for iron metabolism Legumes, nuts and seeds, whole grains, organ meats, drinking water
Manganese Part of many enzymes Widespread in foods, especially plant foods

• Other trace nutrients known to be essential in tiny amounts include nickel, silicon, vanadium, and cobalt.