Nutrition Minerals Sodium Function fluid and acid base balance Primary electrolyte in extracellular fluid 75 processed foods Responsible for maintaining fluid balance 15 from added salt Maintains acid base balance in the body 10 found naturally in Involved in nerve transmission and muscle contractions food Metabolism Kidneys filter sodium out of the blood Amount excreted should equal amount ingested When blood sodium rises thirst signals encourage drinking Kidneys then excrete both excess water and sodium RDA or Al Al for 19 50 year olds 1500 mg day Dietary Guidelines 2020 recommend no more than 1500 mg Na for AA older adults and those who already have hypertension Upper limit 2300 mg day Food sources processed foods table salt occurs naturally in some foods Deficiency rare Blood sodium may drop with vomiting diarrhea or heavy sweating Symptoms are muscle cramps and confusion Toxicity common causes edema and high blood pressure Hypertension and salt sensitivity how easy salt can affect BP Chloride Function Maintains fluid and electrolyte balance Part of hydrochloric acid Helps to maintain acidity of the stomach RDA or Al Al 2300 mg day Food sources abundant in foods as part of NaCl tsp of NaCl SALT meets Al required amount for both Na and Cl Deficiency none noted Toxicity none noted Vomiting chronic diarrhea and heavy sweating may cause excessive loss of chloride Potassium Function maintains fluid and electrolyte balance BP lowering affect RDA or Al Al 4700 mg day Upper limit none listed Food sources whole foods meats milk fruits vegetables grains legumes Deficiency high blood pressure salt sensitivity kidney stones high burn turnover Toxicity never can get too much potassium from foods Over consumption of potassium supplements Kidneys accelerate excretion 1 Calcium Function most abundant mineral in the body 99 in bone and teeth small amount in body fluids Bones are continuously gaining and losing minerals Bones provide a bank of calcium for food Metabolism Adults absorb about 30 of Ca ingested Infants teens and pregnant women absorb more Vit D supports absorption and deficiency impairs it Fiber phytates and oxalates interfere with absorption RDA or Al Calcium absorption kids RDA for adults and older men 51 70 1000 mg day and pregnant women have RDA for men over 70 1200 mg day higher absorption rates RDA for women over 50 1200 mg day RDA for adolescents 1300 mg day Most intakes are too low Upper limit 2500 mg day Food sources milk and milk products vegetables greens broccoli spinach tofu almonds Deficiency Limits peak bone mass or weakens bones Peak bone mass is reached by 30 years old Bone loss typically occurs between 30 40 years old 44 million that have bone loss Excess bone loss can cause fractures due to osteopenia or osteoporosis is a silent disease Toxicity none noted Phosphorus Function Second most abundant mineral in the body Found in bones teeth and all body cells 85 Assists in energy metabolism ATP Provide structure to phospholipids Transport for lipids and component of cell membranes RDA or Al 700 mg day Food sources Animal foods meat fish poultry eggs and milk Deficiency unlikely Toxicity none noted Magnesium Function Found in the body in bones and teeth 50 muscles and tissues Helps to maintain bone health Important part of energy metabolism catalysts 2 Muscle contractions and blood clotting Supports normal function of the immune system RDA or Al Women 310 mg day Men 400 mg day Food sources nuts and legumes whole grains dark green vegetables seafood chocolate and cocoa Deficiency May affect bone metabolism Inflammation leading to heart disease hypertension and DM May contribute to high blood pressure Toxicity none noted Iron Function Cofactor to many enzymes Iron helps to accept carry and release oxygen Found primarily in 2 proteins Hemoglobin and Myoglobin Iron absorption More is absorbed when stores are low Vitamin C enhances absorption RDA or Al Upper limit 45 mg day RDA for men 8 mg day RDA for women of child bearing age 18 mg day RDA for women over 50 8 mg day Food sources Heme iron 25 absorbed Read meats fish poultry eggs legumes nuts seeds dried fruits iron fortified foods Nonheme iron 17 absorbed is found in both plants and animal sources Deficiency Most common nutrient deficiency Primarily preschoolers adolescent girls and pregnant women Women more prone to deficiency due to menses Iron deficiency depleted iron stores Iron deficiency anemia serve depletion that results in low Hgb Symptoms fatigue weakness headaches Iron supplementation of ferrous sulfate Pica Toxicity none noted Zinc Function Part of many enzymes Involved in making genetic material and proteins Assists defenses to fight against free radical attacks 3 Wound healing Sperm production and fetal development Food sources red meats poultry shellfish whole grains Deficiency Causes growth retardation Impairs immune response Damages central nervous system Slows wound healing Toxicity none noted Iodine Function part of two thyroid hormones that help regulate growth development and metabolic rate Food sources iodized salt seafood bread dairy products Deficiency cause goiter can eventually lead to brain damage Toxicity none noted Fluoride Function critical for healthy bones and teeth helps teeth resist decay Food sources drinking water fluoridated tea seafood Deficiency none noted Toxicity Fluorosis Selenium Function key antioxidant nutrient helps to prevent free radical formation Food sources associated with protein in foods seafood meat whole grains fruits and vegetables influenced by soil content Deficiency Keshan disease Heart disease that is prevalent in China where foods and soil lack selenium Copper Functions Part of several enzymes that are involved in reactions that consumer oxygen antioxidants Necessary part of the absorption and use of iron in making hemoglobin Food sources seafood nuts grains seeds legumes Deficiency anemia and bone abnormalities Toxicity liver disease Manganese Functions acts as a cofactor for many enzymes bone formation Food sources nuts whole grains leafy vegetables tea Chromium Function enhances insulin action may improve glucose tolerance 4 Food sources unrefined foods are best whole grains 5