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Minerals Nutrition and Wellness What are Minerals? • Minerals make up about 4-5% of our body weight. • Minerals Make up body structure (bones and teeth) Make substances your body needs • Often minerals team with vitamins in chemical reactions. Vitamin C boost Iron absorption. • Major or Trace Minerals Minerals Phosphorus Calcium Major Minerals Sodium Chloride Potassium Major Minerals • Major mineral: (macromineral = minerals needed in relatively large amounts) • Calcium • Phosphorus • Electrolytes Sodium Chloride Potassium Minerals Calcium • Helps Regulate blood clotting Nerve activity Other body processes • Calcium is essential for keeping bones strong. • If you don’t get enough you are at risk for osteoporosis: makes bones weak and fragile. • Build up your bone strength now to help you later. Minerals Phosphorus • Works with calcium to build strong bones and teeth. • Helps Release energy from carbohydrates, fats, and proteins Build body cells and tissues • Protein foods are rich in phosphorus, so deficiencies are commonly unknown. Minerals Electrolytes: Sodium, Chloride, Potassium • Sodium, Chloride, and Potassium form chemical particles called electrolytes. • Electrolytes are in all body fluids. Sodium: helps with muscle and nerve action and helps regulate blood pressure. Chloride: helps transmit nerve signals. Potassium: helps maintain a steady heartbeat and helps with muscle and nerve action. • Some foods naturally contain sodium – however it is added to many foods during processing. Minerals Food Sources of Major Minerals Mineral Food Source Calcium Dairy products Dry beans, peas, and lentils Dark leafy green vegetables *Calcium fortified orange juice and soy milk. Phosphorus Meat Poultry Fish Eggs Nuts Dry beans and peas Nuts and seeds Electrolyte (Sodium, Chloride, Potassium) Sodium: Table salt and processed foods Chloride: Table Salt Potassium: Fruit, vegetables, meat, poultry, fish, dry beans and peas, dairy products. Iron Iodine Fluoride Trace Minerals Trace Minerals • Trace Minerals: (microminerals = minerals needed in relatively small amounts) • Excess amounts can be harmful. Minerals Iron • Is essential for making hemoglobin --- the substance in red blood cells that carries oxygen to all body cells. • If you do not get enough… Your body may not be able to carry enough oxygen to your cells. Iron deficiency anemia: tired, weak, short of breath, and pale. Pica: unusual appetite for ice, clay, or other non food items. Usually goes away once deficiency is noticed. Minerals Iodine • Stored in the thyroid gland. • Too much or too little can cause thyroid problems. • Without enough: a lump called a goiter can form on front of neck. • Infants can be born with mental retardation if a woman is iron deficient during pregnancy. Minerals Fluoride • Prevents tooth decay and strengthens bones. • Foods contain little fluoride --- communities will often add the mineral to drinking water when it doesn’t occur naturally. • Toothpaste often has added fluoride. Food Sources of Trace Minerals Trace Mineral Food Sources Iron Meat Fish and shellfish Egg yolks Dark green, leafy vegetables Dry beans and peas Enriched and whole-grain products Dried fruit Iodine Saltwater fish Iodized salt Fluoride Water supplies (in many communities) Can also be added to Bottled Water
