MINERALS

Minerals fall into two categories:

1.Macro Minerals
2. Trace Minerals (also referred to as Micro
Minerals).

Dietary minerals are considered inorganic

substances that our bodies are unable to produce
themselves.

They are found in the food and drink we enjoy

everyday.

Therefore, it’s important to eat a diet rich in

foods that contain a variety of those essential
vitamins and minerals.
 A LS
IN E R
RO M
MA C needed in much larger quantities to sustain
normal, healthy cell function

Calcium
Calcium is found in our bones and teeth.

Foods rich in Calcium include:

dairy products
nuts
seeds 
green leafy vegetables

Calcium is the largest mineral found in our bodies and

is insoluble so it requires the presence of vitamin D to
be absorbed in the intestines.
Calcium is required for vascular contraction and vasodilation,
muscle function, nerve transmission, intracellular signaling and
hormonal secretion,

Hypocalcemia results primarily from medical

problems or treatments, including renal failure, surgical
removal of the stomach, and use of certain medications (such as
diuretics). Symptoms of hypocalcemia include numbness and
tingling in the fingers, muscle cramps, convulsions, lethargy,
poor appetite, and abnormal heart rhythms If left untreated,
calcium deficiency leads to death.

Over the long term, inadequate calcium intake

causes osteopenia which if untreated can lead to
osteoporosis. The risk of bone fractures also
increases, especially in older individuals
Calcium deficiency can also cause rickets, though it is
more commonly associated with vitamin D deficiency
Excessively high levels of calcium in the blood known as
hypercalcemia can cause renal insufficiency, vascular and
soft tissue calcification, hypercalciuria (high levels of
calcium in the urine) and kidney stones

However, hypercalcemia rarely results from dietary or

supplemental calcium intake; it is most commonly
associated with primary hyperparathyroidism or
malignancy

High calcium intake can cause constipation. It might also

interfere with the absorption of iron and zinc, though this
effect is not well established .
High intake of calcium from supplements, but not foods,
has been associated with increased risk of kidney stones
 Phosphorus

Phosphorus is found in our bones and teeth.

Foods rich in Phosphorus include:

Meats dairy
Fish eggs

Phosphorus helps filter out waste in the kidneys and plays

an essential role in how the body stores and uses energy.

It also helps reduce muscle pain after a hard workout.

Phosphorus is needed for the growth, maintenance, and
repair of all tissues and cells, and for the production of the
genetic building blocks, DNA and RNA. Phosphorus is also
needed to help balance and use other vitamins and
minerals, including vitamin D, iodine, magnesium, and
zinc.
Because of the potential for side effects and interactions
with prescription and non-prescription medications,
dietary supplements should be taken only under the
supervision of a knowledgeable health care provider.

Too much phosphate can be toxic. It can cause diarrhea

and calcification (hardening) of organs and soft tissue,
and can interfere with the body's ability to use iron,
calcium, magnesium, and zinc.
 Magnesium
Magnesium is found in the enzyme reactions in our
body.

Foods rich in Magnesium include:

Nuts soybeans cocoa

Magnesium is involved in essential metabolic reactions, some of

which are;
1. Magnesium plays a structural role in bone, cell
membranes, and chromosomes
2. Ion transport across cell membranes
3. Energy production.
4. Synthesis of essential molecules
Symptoms of magnesium deficiency include:

Hyperexcitability, muscle weakness and fatigue.

Severe magnesium deficiency can cause hypocalcemia, low

serum potassium levels (hypokalemia), retention of sodium,
low circulating levels of PTH (parathyroid hormone),
neurological and muscular symptoms (tremor, muscle
spasms, tetany), loss of appetite, nausea, vomiting,
personality changes and death from heart failure.

Magnesium plays an important role in carbohydrate

metabolism and its deficiency may worsen insulin
resistance, a condition that often precedes diabetes, or may
be a consequence of insulin resistance.
 Potassium

Potassium is an electrolyte found in our blood.

Foods rich in Potassium include:

Bananas tomatoes
prunes  cantaloupe
Oranges camote
Functions

Potassium is an important mineral required for

regulating the activity of muscles and nerves in the
body.

It is also involved in the storage of carbohydrates (to

be used as fuel by the muscles) and in maintaining the
electrolyte and pH balance in the body
Potassium deficiency ( Hypokalemia) can lead to muscle
weakness, irritability, fatigue, chronic diarrhea, confusion
and heart disturbances.

Hyperkalemia refers to the condition in which the

concentration of the electrolyte potassium (K+) in the
blood is elevated.

Symptoms are fairly nonspecific and generally include malaise,

palpitations and muscle weakness; mild hyperventilation may
indicate a compensatory response to metabolic acidosis, which is
one of the possible causes of hyperkalemia.

Often, however, the problem is detected during screening blood

tests for a medical disorder, or it only comes to medical attention
after complications have developed, such as cardiac arrhythmia
or sudden death
 Chloride 

Chloride is found in our cells, but most is present in the

extracellular fluid in the body.

Foods rich in Chloride include:

table salt
tomatoes
olives 
Celery

Chloride is a soluble mineral. Deficiencies in Chloride

can contribute to leg cramps.
Too little chloride in the body can occur with
fluid loss. This may be due to excessive
sweating, vomiting, or diarrhea. Medicines
such as diuretics can also cause a chloride
deficiency. Such loss can lead to dehydration,
loss of potassium in the urine, and a condition
called alkalosis.

Alkalosis is disturbance of acid-base balance

and water balance, characterized by an excess
of alkali or a deficiency of acids.
Hypochloremic alkalosis results from either low chloride intake
or excessive chloride wasting. 

Low chloride intake is very uncommon. 

Excessive chloride wasting often occurs in hospitalized

children, usually due to diuretic therapy or nasogastric tube
suctioning
 Sodium

Sodium is found in our cells, particularly the red blood cells

but most is present in the extracellular fluid in the body.

Foods rich in Sodium include:

salt
milk 
Spinach

While Sodium is necessary for healthy living, a diet too high

in Sodium can lead to health issues like hypertension and
high blood pressure.
Hyponatremia 

The normal concentration of sodium in the blood plasma is

136-145 mM. Hyponatremia occurs when sodium falls
below 130 mM. Plasma sodium levels of 125 mM or less
are dangerous and can result in seizures and coma.

Hyponatremia is the most common electrolyte

disorder. Its frequency is higher in females, the
elderly, and in patients that are hospitalized

Symptoms of hyponatremia include nausea and

vomiting, headache, confusion, lethargy, fatigue,
appetite loss, restlessness and irritability, muscle
weakness, spasms, or cramps, seizures, and
decreased consciousness or coma.
Too low a concentration of sodium, or hyponatremia,
can be corrected either by increasing sodium or by
decreasing body water.

The existence of separate mechanisms that regulate

sodium concentration account for the fact that there
are numerous diseases that can cause hyponatremia,
including diseases of the kidney, pituitary gland, and
hypothalamus.

Treatment

Severe hyponatremia can be treated by infusing a

solution of 5% sodium chloride in water into the
bloodstream. Moderate hyponatremia due to use
of diuretics or an abnormal increase in vasopressin
is often treated by instructions to drink less water
each day. Hyponatremia due to adrenal gland
insufficiency is treated with hormone injections.
Prognosis

Hyponatremia is just one manifestation of a variety of

disorders. While hyponatremia can easily be corrected,
the prognosis for the underlying condition that causes
it varies.

Prevention

Patients who take diuretic medications must be

checked regularly for the development of
hyponatremia.
 A L S
MIN ER
I C R O
M present in body tissues in extremely small
amounts but have critically important
roles to play in human nutrition

IRON

Used for hemoglobin and other key compounds

used iin respiration and immune function.

Sources : meats, spinach, seafoods ,

enriched cereals and breads, broccoli and
peas, bran
Iron deficiency develops gradually and usually begins
with a negative iron balance, when iron intake does not
meet the daily need for dietary iron.

Iron deficiency anemia is an advanced stage of iron

depletion. It occurs when storage sites of iron are
deficient and blood levels of iron cannot meet daily
needs.

Iron deficiency anemia can be associated with low

dietary intake of iron, inadequate absorption of iron, or
excessive blood loss . Women of childbearing age,
pregnant women, preterm and low birth weight infants,
older infants and toddlers, and teenage girls are at
greatest risk of developing iron deficiency anemia
because they have the greatest need for iron .
Women with heavy menstrual losses can lose
a significant amount of iron and are at
considerable risk for iron deficiency

Adult men and post-menopausal women lose

very little iron, and have a low risk of iron
deficiency.

Individuals with kidney failure, especially those

being treated with dialysis, are at high risk for
developing iron deficiency anemia. This is
because their kidneys cannot create enough
erythropoietin, a hormone needed to make red
blood cells. Both iron and erythropoietin can be
lost during kidney dialysis.

Individuals who receive routine dialysis

treatments usually need extra iron and
synthetic erythropoietin to prevent iron
deficiency .
Signs of iron deficiency anemia include

•feeling tired and weak

•decreased work and school performance
•slow cognitive and social development during
childhood
•difficulty maintaining body temperature
•decreased immune function, which increases
susceptibility to infection
•glossitis (an inflamed tongue)
Iron deficiency is uncommon among adult men and
postmenopausal women. These individuals should only take
iron supplements when prescribed by a physician because of
their greater risk of iron overload.

Iron overload is a condition in which excess iron is

found in the blood and stored in organs such as the liver
and heart.

Iron overload is associated with several genetic diseases

including hemochromatosis (the abnormal accumulation of
iron in parenchymal organs, leading to organ toxicity. It is the
most common inherited liver disease)

Individuals with hemochromatosis absorb iron very

efficiently, which can result in a build up of excess iron
and can cause organ damage such as cirrhosis of the
liver and heart failure Hemochromatosis is often not
diagnosed until excess iron stores have damaged an
organ.
Hemochromatosis
Symptoms
Zinc
An essential mineral that helps boost the immune
system. It is important for proper glandular function
and reproductive health.

It also works as an antioxidant and is needed to

maintain the right levels of Vitamin E and absorb
Vitamin A.

Protein Sources

Zinc is naturally found in meat and dairy products,

especially egg yolks, beef-- particularly in the liver--
poultry and seafood, especially oysters, which have a
higher concentration of zinc than most foods.

Non-meat protein sources include legumes like

lentils, soy products and lima beans.
Signs of zinc deficiency include hair loss skin lesions,
diarrhea, and wasting of body tissues. It is rarely
recognised that lack of zinc can contribute to acne
Eyesight, taste,smell and memory are also connected
with zinc. A deficiency in zinc can cause malfunctions
of these organs and functions.

One easily recognized sign which may be caused by

zinc deficiency is white spots, bands, or lines on
fingernails (leukonychia). An occasional white spot is
usually evidence that the immune system overcame a
bacterial or some other systemic infection, and is a
positive, not negative sign.
Excess zinc is toxic. Too much zinc will interfere with
the metabolism of other minerals in the body,
particularly iron and copper.

Symptoms include vomiting, diarrhea, abdominal

cramps and severe headache. High zinc levels
interfere with the body's absorption of copper
and iron. This can lead to a weakened immune
system and anemia.
IODINE

Function of Iodine:

Iodine prevents the development of simple goiter.

Iodine plays a role in the development of hair, fingernails,
skin and teeth.

Symptoms of Deficiency: People lacking in iodine may

have an enlarged thyroid gland called goiter

Food Sources : Seaweeds, onions, leafy

vegetables, mushrooms, fish, shellfish, and
other seafood.
 FLUORIDE

Although its role in the prevention of dental caries

(tooth decay) is well established, fluoride is not
generally considered an essential mineral element
because humans do not require it for growth or to
sustain life.

However, if one considers the prevention of chronic

disease (dental caries), an important criterion in
determining essentiality, then fluoride might well be
considered an essential trace element. Having
healthy gums and teeth is important.
Fluoride or fluorine deficiency is a disorder
which may cause increased dental caries and
possibly osteoporosis due to a lack of fluoride in
the diet
Excessive fluoridation of teeth has resulted in a condition
called mottle enamel, which is characterized by discolored
enamel. Extremely high fluoride intake has been known to
result in death.
 COPPER

Copper is a mineral stored primarily in the liver, with

small amounts in all tissues in the body.

Although only a small amount is needed, copper is an

essential nutrient that plays a role in the production of
hemoglobin (the main iron component of red blood
cells), myelin (the substance that surrounds nerve
fibers), collagen (a key component of bones and
connective tissue), and melanin (a dark pigment that
colors the hair and skin).

Copper also works with vitamin C to help make a

component of connective tissue known as elastin.
 Foods that contain copper include oysters, organ meats
(especially liver), whole grain breads and cereals, shellfish, dark
green leafy vegetables, dried legumes, nuts, and chocolate.

Signs of possible copper deficiency include

anemia, low body temperature, bone fractures and
osteoporosis, low white blood cell count (the cells that help
fight infection), irregular heartbeat, loss of pigment from the
skin, and thyroid disorders.

Gastrointestinal disease or surgery is a common

cause of copper deficiency.

Infants who do not have enough of this mineral

tend to have poor feeding habits and lack proper growth
Copper toxicity refers to the consequences of an
excess of copper in the body. Copper toxicity can occur
from eating acid food that has been cooked in un-
coated copper cookware, or from exposure to excess
copper in drinking water or other environmental
sources.

Acute symptoms of copper poisoning by ingestion

include vomiting, hematemesis (vomiting of blood),
hypotension (low blood pressure), melena (black
"tarry" feces), coma, jaundice (yellowish
pigmentation of the skin), and gastrointestinal
distress
Chromium is known to enhance the action of insulin.
Meat and whole-grain products, as well as some
fruits, vegetables, and spices are relatively good
sources

Deficiency may include high blood glucose after

eating.

Toxicity could lead to liver damage.

Selenium is an antioxidant (scavengers of free-radicals)
and a component of several essential enzymes. Health
benefits of selenium are partly explained by its antioxidant
effect. Selenium may delay or prevent the onset of cancer
and also have anti-aging effect. Selenium is also an
important mineral needed for proper thyroid function. It also
promotes immunity system.

Selenium deficiency is associated with reduced immune cell

counts and higher risk of death for HIV patients.

Natural food sources high in selenium include

cereals (eg. corn, wheat, and rice), nuts (brazil nuts
and walnuts), legumes (soybeans), animal products
(beef, chicken, egg, cheese), seafood (tuna).
If selenium is consumed in overdose, it may
have toxicity effect

Some of the symptoms of selenium toxicity are

fatigue, hair loss, and white blotchy nails.

Deficiency symptoms would include

muscle pain and weakness.
EATING THE RIGHT KIND
OF FOOD WILL GIVE YOU
AN AMPLE DOSE OF ALL
THE MACRO AND
MICRONUTRIENTS