Nutrition Basics

1
Nutrition Basics

• Minerals

2
Why Minerals?

• Important for normal metabolism
• Found in tissues and fluids in the body
• Macro and micro

3
Calcium

• Important for structure of bones and teeth
• Has a role in muscle contraction and blood
  clotting
• Sources Milk and milk products, fortified
  orange juice, sardines
• Adequate Intake is 1,000 milligrams for people
  between 19-50 years old

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Osteoporosis
Normal Bone

• Common bone disease
• Bone tissue becomes weak and porous
• Prevention requires exercise and adequate
  consumption of calcium and vitamin D

Osteoporotic Bone
5
Magnesium

• Structural role in bones
• Signaling between nerves
• Synthesizing proteins
• Sources Nuts, legumes, whole-grain cereals,
  leafy green vegetables

RDA 700 milligrams for people over the age of 19
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Potassium

• One of the electrolytes
• Balance charges and water concentration across
  cells
• Food Sources Avocados, bananas, potatoes, dairy
  products

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Sodium

• Signal transmission between nerves
• Muscle contraction
• Sources Table salt, processed foods, nuts and
  snacks
• Upper level 2300 mg/day

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Hypertension

• Systolic/diastolic pressures greater than 140/90
  mm Hg
• Elevated dietary sodium intake
• Other endogenous factors

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Iron

• Part of heme which carries oxygen in blood
• Iron deficiency anemia causes tiredness
• RDA 200-400 milligrams per day

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Heme and Non heme iron

• Heme iron is easily absorbed
• Meat, fish, poultry
• Nonheme iron poorly absorbed
• Dark leafy vegetables, beans, fortified cereals
• Non heme iron absorption inhibited by coffee,
  tea, high fiber foods
• Non heme iron absorption increased by orange juice

11
Copper

• Co-factor for enzymes
• Food Sources Organ meats, shellfish, nuts,
  seeds, legumes, dried fruit
• RDA 900 micrograms

12
Zinc

• Many functions in the body
• Necessary for growth and sexual maturation, taste
  and smell processes
• Food Sources Oysters, wheat germ, liver, whole
  grains
• RDA 11milligrams for males, 8 milligrams for
  females

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Zinc and the Common Cold

• Zinc tablets and lozenges
• Zinc kills bacteria may not do so in the body
• Limited evidence for efficacy in colds

14
Selenium

• Antioxidant activity
• Food Sources Grains, meat, poultry, fish, dairy
  products
• RDA 55 micrograms

15
Conclusion

• Minerals are essential for health
• RDAs can usually be met with the minerals present
  in food
• Vary the types of vegetables, whole grains,
  dairy, and protein that you consume to ensure
  meeting your needs

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References

• Advanced Nutrition and Human Metabolism by Sareen
  S. Gropper, Jack L. Smith, and James L. Groff
• http//ods.od.nih.gov/factsheets/selenium.asp
• Longnecker MP, Taylor PR, Levander OA, Howe M,
  Veillon C, McAdam PA, Patterson KY, Holden JM,
  Stampfer MJ, Morris JS, Willett WC. Selenium in
  diet, blood, and toenails in relation to human
  health in a seleniferous area. Am J Clin Nutr
  1991531288-94. PubMed abstract