Minerals Major and Trace for Life

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MineralsMajor and Trace for Life

• Water
• Lecture 7
• February 14, 2009
• Dr. Hirsch

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Six Classes of Nutrients

• Carbohydrate
• Protein
• Fat
• Vitamins
• Minerals
• Water

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Minerals Outline

• Definitions and List
• Major vs. Trace
• 5 Health Functions
• Details of Health Functions
• Sources

Water
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The Minerals

• small, naturally occurring, inorganic, chemical
  elements
• Inorganic being or composed of matter other than
  plant or animal
• serve as structural components and in many vital
  processes in the body

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Major vs. Trace

• Major minerals
• LARGEr Quantities (gt5g)
• Calcium
• Magnesium
• Phosphorous
• Sodium
• Potassium
• Chloride
• Sulfur

• Trace Minerals
• SMALLer Quantities (lt5g)
• Iron
• Zinc
• Copper
• Fluoride
• Selenium
• Iodine
• Chromium
• Manganese
• Molybdenum

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Mineral Functions

• Bone Health

2. Blood Health
3. Fluid Balance
4. Energy Metabolism
5. Antioxidant
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Minerals for Bone Health

• Vitamin D
• Vitamin K

• Major minerals
• LARGEr Quantities
• Calcium
• Magnesium
• Phosphorous
• Sodium
• Potassium
• Chloride
• Sulfur

• Trace Minerals
• SMALLer Quantities
• Iron
• Zinc
• Copper
• Fluoride
• Selenium
• Iodine
• Chromium

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Bone Health and Osteoporosis
A Report of the Surgeon General

• Osteoporosis is the most common bone disease
• 10 million Americans gt 50 have osteoporosis (55)
• 34 million at risk for developing osteoporosis
• In 2005, osteoporosis-related fractures were
  responsible for an estimated 19 billion in
  costs.
• By 2025, experts predict that these costs will
  rise to approximately 25.3 billion

http//www.nof.org/osteoporosis/diseasefacts.htm
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Osteoporosis

• Adult bone loss
• A condition where the bones become fragile and
  porous

Osteoporotic Bone
http//www.nof.org/osteoporosis/bonehealth.htm
Original source Dempster, DW et. al. Bone and
Mineral Research 1986 115-21
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Bone Mass and Age

• Bone mass
• Decreases with age
• Peaks around 30

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Make-up of bones

• Calcium
• Most abundant mineral in body 2 of body weight
• Provides structure to bones and teeth
• 99 of calcium in bones
• Phosphorous
• Second most abundant mineral in the body
• Critical role in bone formation
• Gives bones and teeth strength and rigidity
• Magnesium
• Helps regulate bone and mineral status cofactor
• Protein
• Bone matrix and bone growth

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Maintaining Bone Health

• Osteoporosis Prevention
• A balanced diet rich in
• calcium (1000mg lt50, 1200mg gt50)
• vitamin D (400 800 mg)
• Weight-bearing exercise
• A healthy lifestyle with no smoking or excessive
  alcohol intake and
• Bone density testing and medication when
  appropriate

Women 40-59, the average dietary intake of
calcium is 744 mg Women aged gt60, the average
intake is 660 mg
http//www.nof.org/osteoporosis/diseasefacts.htm
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Dietary Calcium Sources

• Dairy milk, cheese, yogurt
• Broccoli, kale, dark green vegetables
• Orange juice with calcium
• Salmon, sardines
• with the bones

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How do you how much calcium?
Look on the label!
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Milk, Calcium and Bone Health

• Milk and milk products typically contain more
  calcium than other food sources
• Milk also contains vitamin D and lactose which
  can enhance calcium absorption

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Meeting Dairy Needs Not Only Milk

• Other dairy options
• Low-fat cheese in a sandwich
• Yogurt dips with vegetables
• Low-fat shredded cheese on soups and salads
• Cottage cheese
• Evaporated low-fat or fat-free milk in recipes
  that call for cream

We need calcium for bone health, and many dairy
foods also are good sources of protein,
phosphorus, potassium, vitamin A and vitamin D
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Calcium Supplementation

• Spreads/margarines
• Bottled water
• Candy
• Energy bars
• Soy beverages
• Dairy products

• Breakfast cereals
• Breads
• Pasta
• Pancake, waffle mixes
• Juices, juice drinks

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Ca Equivalents 300mg Ca

• Milk
• Yogurt (low-fat, nonfat)
• Cottage cheese
• Calcium-fortified soy milk
• Calcium-fortified OJ
• Canned salmon with bones
• Sardines with bones
• TUMS E-X
• Os-Cal Ultra

• 1 cup
• 1 cup
• 2 cups
• 1 1/2 cups
• 1 cup
• 1 3/4 cups
• 5 ounces
• 1 tablet
• 1 tablet

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Better bone health with walnuts

• 1/17/2007-A new study published in Nutrition
  Journal suggests that walnuts, rich in
  alpha-linolenic acid (ALA), an essential omega-3
  fatty acid, help the human skeletal system by
  decreasing the breakdown of bone.
• Conducted by Penn State researchers, the study is
  the first human study evaluating the effect of
  plant-based sources of omega-3 fatty acids (ALA)
  on bone health. The results suggest higher
  consumption of ALA leads to a reduction in bone
  turnover, and a shift in the balance of bone
  degradation/formation toward formation.
• Walnuts are unique as one as one of the most
  nutrient-dense whole food sources of
  alpha-linolenic acid (ALA). Numerous studies have
  already suggested that omega-3s, found in
  walnuts, reduce inflammation, heart and vascular
  disease risk, decrease insulin resistance, assist
  with weight management, and may be beneficial in
  brain function.
• Ten million men and women in the U.S. are
  estimated to have the bone-deteriorating disease
  osteoporosis, according to the National
  Osteoporsis Foundation.
• An increase in dietary n-3 fatty acids decreases
  a marker of bone resorption in humansNutrition
  Journal 2007, 62doi10.1186/1475-2891-6-2

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Minerals for Blood Health

• Vitamin K

• Major minerals
• LARGEr Quantities
• Calcium
• Magnesium
• Sodium
• Potassium
• Chloride
• Phosphorous
• Sulfur

• Trace Minerals
• SMALLer Quantities
• Iodine
• Iron
• Zinc
• Copper
• Fluoride
• Selenium
• Chromium
• Molybdenum
• Manganese

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Blood Health Iron

• Animal biological function
• Bound to hemoglobin in red blood cells
• Helps transport O2
• Deficiency ANEMIA
• Fatigue
• Headaches
• Shortness of breath

http//www.people.virginia.edu/rjh9u/hemoglob.htm
l
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Iron

• Sources
• Animals - heme iron MORE readily absorbed
• Meats, poultry, fish (clams)
• Plant - NON heme iron
• Enriched cereals, tofu, spinach

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Interfering with absorption

• Bioavailability
• may be reduced due to other foods consumed at
  the same time

Oxalic Acid Phytic Acid Tannins
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Minerals for Fluid Balance

• Major minerals
• LARGEr Quantities
• Calcium
• Magnesium
• Phosphorous
• Sodium
• Potassium
• Chloride
• Sulfur

• Trace Minerals
• SMALLer Quantities
• Iron
• Zinc
• Copper
• Fluoride
• Selenium
• Chromium

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Maintaining water balance

• Cells maintain water balance by pumping minerals
  across their membranes
• Ions (electrolytes) attract the water to come
  along with them

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Electrolytes

• Vital to cellular function
• Sodium
• Part of sodium chloride (Na Cl-) salt
• Required any time there is sweat loss
• Contributes to High Blood Pressure
• Potassium
• Critical to maintaining heartbeat
• Reduces risk of high blood pressure and stroke
• Good Sources bananas, oranges

HEALTH CLAIM
DASH diet
HEALTH CLAIM
http//www.nhlbi.nih.gov/health/public/heart/hbp/d
ash/
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Minerals for Energy Metabolism

• Major minerals
• LARGEr Quantities
• Calcium
• Magnesium
• Phosphorous
• Sodium
• Potassium
• Chloride
• Sulfur

• Trace Minerals
• SMALLer Quantities
• Iron
• Zinc
• Copper
• Fluoride
• Selenium
• Iodine
• Chromium

http//www.ncbi.nlm.nih.gov/books/bv.fcgi?ridstry
er.figgrp.1942
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Iodine

• Supports energy regulation
• Critical for synthesis of Thyroid hormone
• Supports reproduction and growth
• Deficiency AND Excessive Intakes
• Goiter enlargement of thyroid gland
• Present in very few foods
• Think SALT (fortified) and salt water
• saltwater fish, salty foods

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Energy Metabolism
Chromium CHO Sulfur B Vits
http//www.ncbi.nlm.nih.gov/ books/bv.fcgi? ridst
ryer.figgrp.1942
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Antioxidant - Selenium

• Works with Vitamin E

Qualified Health Claim for SupplementsSELENIUM
CANCER
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Six Classes of Nutrients

• Carbohydrate
• Protein
• Fat
• Vitamins
• Minerals
• Water

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Water The Most Essential Nutrient

• Nutrient most needed by the body
• Makes up part of every cell, tissue, organ
• Accounts for about 60 of body wt
• Bone gt 20 water
• Muscle 75 water
• Teeth 10 water

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Water Functions

• Ensures proper balance inside/outside cells
• Assists in
• Regulation of nerve impulses
• Muscle contractions
• Nutrient transport
• Excretion of waste products

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Staying Hydrated

• NO requirements for glasses water/day
• Get water in form of all beverages and foods
• AI Men 13 cups/day
• AI Women 9 cups/day

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Bottled Water

• Not necessarily any purer or more healthful than
  tap water

• About 25-40 of bottled water comes from the same
  municipal water supplies
• Bottled water may not contain adequate amounts of
  fluoride
• Cost may be 250-10,000 times higher than tap water

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Bottled water debate