Nutrition test 3 Wednesday Lecture 12 minerals Define minerals They are inorganic elements essential to the nutrition of humans Inorganic not containing carbon and not formed in living things Minerals don t provide calories and they work with other nutrients to enable your body to function properly 2 categories of minerals Major macro needed in amounts greater than 100 mg a day Trace micro required in small amounts like 15 20 mg a day Sodium Na Functions electrolytes principal cation outside the cell and helps with nerve transmission and muscle contraction known as table salt The recommended sodium intake is 1500 mg a day UL is 2 300 mg dietary sources processed foods table salt condiments sauces soup Too much direct relationship between sodium and blood pressure Too little muscle cramps mental apathy hyponatremia Potassium K Functions principal cation withing the body walls needed for muscle contraction nerve transmission lower blood pressure Aids in bone health and reduces kidney stones Recommended 4 700 mg a day Dietary sources fruit veggies milk meat whole grains Too little rare seen in dehydration Hypertension caused hypokalemia Too much only toxic from supplements or salt substitutes Cause hyperkalemia irregular heartbeats Calcium most abundant mineral in the body Absorption 30 of ingested calcium is absorbed but a higher percent in children and pregnant women Bone critical role in building and maintaining bone Mineral in bone is calcium and phosphorous The calcium makes up the crystal in bone hydroxyapatite Muscles and nerve cells 1 of calcium is in muscles and nerves Function in muscle contractions and nerve impulses Bone is constantly remodeling or turn over Bone loss bone gain or maintenance o Loss of structure and density is osteoporosis Intake 1 k milligrams of calcium UL is 2 500 mg Sources dairy broccoli orange juice fish Phytates bind certain minerals making them unavailable to cells like calcium zinc and iron Oxalate tea and chocolate Too much hypercalcemia impair kidney function and lead calcium deposits in the blood Too little Osteoporosis silent disease in elderly years dones are less dense are more porous and fragile Rickets childhood form of osteoporosis Calcium supplementation calcium carbonate and calcium citrate Phosphorous part of bones and teeth Facilitates enzyme function ATP component DNA and RNA and Phospholipid and acid base balance Function buffer and components of phospholipids Also part of DNA and RNA Limit 700 mg UL is 4 k mg Dietary sources soft drinks animal proteins dietary products legumes fish Too much hyperphosphatemia too much in the blood Generally seen in people with kidney problems This can lead to the calcification of tissues in the body Too little loss of appetite muscle weakness death bone pain Magnesium macronutrient but a smaller amount in your body 35 g of magnesium Functions component of bones important to enzymes lowers blood pressure Prevents dental caries Sources dark green food legumes grains nuts chocolate Too much supplementation intestinal problems like diarrhea nausea Too little rare because kidneys compensate for low levels Seen in people with DM and all abuse Chloride Cl Functions form of chlorine part of hydrochloric acid major electrolyte outside your cells in your blood buffer in keeping PH normal Need 2 300 mg UL is 3 600 mg Sources comes from sodium chloride processed food veggies Sulfur Functions part of compounds Help shape amino acids and acid base balance Used in food preservation Sources anything with protein Animal and plant protein FDA banned sulfites added in fruit and veggies Trace minerals Iron Fe Most abundant mineral on earth the most abundant trace mineral in your body A key component of blood Iron is reused and recycled Functions 2 3 of iron in your body is in hemoglobin Helps with the synthesis of neurotransmitters in your brain Absorption ferritin storage and transferrin transport Increased by vitamin C Decreased by tannic acid coffee calcium phosphorous phytates and fiber iron Need 8 27 mg Too much hemochromatosis genetic Too little most common nutrient deficiency in the world Anemia low hemoglobin levels due to insufficient dietary absorption of Assessment deficiency develops in stages Iron stores diminish decrease transport and hemoglobin and hematocrit values decline In children it can cause impaired performance and behavior problems pica Copper Functions part of enzymes and proteins and is important for iron absorption Helps synthesize melanin and collage synthesize Need and sources 900 mg Sources meat whole grain and cocoa Too much stomach pain liver damage Too little rare occurs in pre mature babies fed formula Zinc Functions enzyme functions both RNA and DNA and immune systems Wound healing Absorption 10 40 percent is consumed May be used to retain intestinal cells Recycled in your body Absorbed in the small intestine and goes to the pancrease Needs 8 11 mg a day Sources meat poultry liver Whole grains Too much UL 40 mg stomach pains Too little widespread world issue affections on growth impaired immune system and nervous system Selenium Se Functions regulates thyroid hormone in your body its an antioxidant and helps fight some cancers Need 55 mg UL 400 mg Sources meat seafood grains dairy fruit and veggies Too much brittle nails and hair rash fatigue bad breath Too little Keshan disease damage heart Fluoride Fl Safe ion form of fluorine Found in bones and teeth Functions protect teeth and repair the enamel Too much mottling of teeth yellow spots Chromium Cr Function increase insulin effectiveness Sources grains meat fruit veggies Iodine I Functions component of thyroid hormone regulates your metabolic rate Need 150 mg UL 1 100 mg Sources salt and seafood Too little challenge the thyroid enlargement of thyroid glands Lecture 13 Digestion Sphincters Upper esophageal mouth to esophagus Lower esophageal esophagus to stomach Phyloric stomach to small intestine Ileocecal SI to colon GI Motility Peristalsis wave motion of side of GI that pushes contents through Segmentation periodic squeezing or partitioning Stomach Muscles movement of the stomach by 3 lavers of muscles Churning is the liquefying process Digestive enzymes break down macronutrients into smaller units typically ending in ase Lipase lipids Amylase carbohydrates Protease proteins Process of digestion Mouth chewing and salivary glands which break down the carbohydrates Stomach HCl and pepsin break down the proteins Small Intestine