NUTRITION AND SHIELA JOY VALDEZ

DIETETICS ARADO, RND, DE

MINERALS
Minerals are those inorganic,
indestructible elements that aid
physiological processes within
the body.
Without minerals,
vitamins could not
be absorbed.
Minerals are
readily excreted
and usually not
toxic.
Minerals are substances that
occur naturally in non-living
things such as rocks and metal
ores. These are also present in
plants and animals, but these
are imported such that: plants
get minerals from soil;
animals get minerals by eating
the plants.
Most minerals have names
reflecting the place of origin or
characteristics like color. For
example, the word calcium
comes from calx, the Greek
word for lime (chalk); chlorine
comes from chloros, the Greek
word for greenish-yellow.
Minerals are elements or
substances composed of only
one kind of atom. Minerals are
inorganic; unlike vitamins,
which usually do not contain the
carbon, hydrogen, and oxygen
atoms found in all organic
compounds.
Minerals are grouped into major
and trace minerals based on how
much is present in the body and
how much is needed to maintain
a steady supply.
MACROMINERALS
MICROMINERALS
MACROMINERALS
The major minerals include
calcium, phosphorus,
magnesium, sulfur, sodium,
potassium and chloride.
Sodium, potassium, and
chloride are also known as
electrolytes.
MICROMINERALS

Trace elements include iron, zinc,

iodine, selenium, copper,
manganese, fluoride, chromium
and molybdenum.
 THREE MAIN
FUNCTIONS OF
MINERALS
The three main functions of
minerals are 1. as constituents
of the skeleton, 2. as soluble
salts which control the
composition of the body
fluids, and 3. as essential
adjunct to the action of
many enzymes and other
protein.
THE MACROMINERALS
calcium, phosphorus,
magnesium, sulfur,
sodium, potassium
and chloride
CALCIUM
Calcium is one of the macrominerals
required in major or macro amounts together
with phosphorus, magnesium, potassium,
sulfur, sodium, and chlorine.
Calcium is a white substance. In its pure
state, it is powdery and chalk-like. It is
stable to heat and light, but will dissolve in
an acid medium.
The name calcium is derived from the Latin
word calx, which means “chalk”.
DIGESTION AND
METABOLISM OF
CALCIUM
Calcium absorption in human beings is very
inefficient. From 10% to 30% of the calcium
in an average diet is absorbed in the
intestines. The remaining 70% to 90% is
unabsorbed and carried out with the feces.
Calcium is absorbed in the duodenum in an
acid medium and its absorption ceases in the
lower part of the intestinal tract when the
food content becomes alkaline.
 MANY FACTORS
INFLUENCE THE ACTUAL
AMOUNT OF CALCIUM
ABSORBED.
1. body needs – more
calcium is absorbed during
periods of greater body
demands such as in growth,
pregnancy, lactation, and
depletion states.
2. vitamin D increases the
permeability of the intestinal
membrane to calcium; it activates
the active transport system causing
some calcium absorption
• gastric acidity – calcium is
made soluble by acids; the
hydrochloric acid secreted in the
stomach favors calcium
absorption
lactose (milk sugar) also improves calcium
absorption by providing lactic acid which
enhance calcium absorption and forming a
sugar-calcium complex in the intestine
which keeps the calcium in a form that can
be transported to and across the intestinal
mucosa
• vitamin C provides the citric acid
that contributes to the acidity of
the stomach and intestinal
contents
• high intake of protein facilitates
calcium absorption through the action
of certain amino acid upon intestinal
pH and upon the formation of soluble
complex with calcium
• fat in moderation improves
calcium absorption resulting from
slower passage of food through the
digestive tract and the acid reaction
in the digestive tract
• emotional stability – a
happy and relaxed person
absorbs more calcium
than a grouchy one
Factors depressing calcium absorption include
the presence of oxalic and phytic acids,
alkaline medium, excessive intake and poor
digestion of fats, vitamin D deficiency,
increased gastrointestinal motility, lack of
exercise, and emotional stress

Most of the calcium is excreted in the feces

and the rest in the urine. Some is excreted in
the perspiration.
OXALIC AND PHYTIC ACIDS
Oxalic acid is, of course, a chemical substance.
At high concentrations, it is a dangerous poison,
but such immediately toxic levels are not found
in foodstuffs but rather in manufactures, such as
some bleaches, some anti-rust products, and
some metal cleaners (among other things). It is
also a naturally occurring component of plants,
and is found in relatively high levels in
dark-green leafy foods (relatively high, though,
is just that).
There is phytic acid in food and it matters. Researchers have found that if
you can reduce the phytic acid in your food, you can improve your iron
absorption markedly. A 2003 study examined the change in iron
absorption when phytic acid was removed from various grains. Check
out the graph at right that displays the results.
You are seeing correctly. The study found that participants absorbed
1160% more iron when phytic acid was removed from wheat. Iron
absorption was improved about twelve times.
Generally speaking, grains have high
levels of phytic acid, a substance that
reduces our absorption of minerals
such as calcium, iron, zinc, and
magnesium. As an example, compare
the milligrams of phytic acid in
grains to a random collection of other
foods.
FUNCTIONS OF
CALCIUM
Calcium is needed to:
• Build and maintain bones and teeth

• Promote normal blood clotting, regular heartbeat and other muscle

contractions

• Act as a coordinator among inorganic elements, i.e. if excessive

amounts of potassium, magnesium, or sodium are present in the body,
calcium is capable of assuming a corrective role. If the amount of
calcium is adequate in the diet, iron is utilized to better advantage. This
is known as “sparing action”.
 RECOMMENDED
AMOUNT OF CALCIUM
A breastfed infant’s calcium needs are fully met by the
breastmilk. For the first six months of infancy, 200
mg/day of calcium are recommended and 400 mg/day
for the second six months for growth needs. For
children 1 to 3 years of age, 500 mg/day are needed, 4
to 6 years, 550 mg, and for 7 to 9 years, the amount is
700 mg/day. Boys and girls aged 10 to 18 years need
1000 mg/day. Males aged 16-64 years need 750 mg/day
while those 65 years old and above need 800mg;
females aged 18 to 29 years need 750 mg/day while
those from 30 to 65 years and above need 800 mg/day.
More calcium 800 mg/day is needed by females during
pregnancy to build the bones of the baby, while
lactating women need also 750 mg/day.
HEALTH EFFECTS OF
CALCIUM
Lack of calcium results in:
• stunted growth in children
• defective structure of teeth and bones
called rickets in very young children
• softening of bones or osteomalacia in
adults
• increased porosity of the bones
(demineralization) or osteoporosis in
adults.
In particular, the elderly is the group
at-risk of calcium deficiency.
Calcium is very important to body
processes. The human body takes its
calcium from the bones which causes
it to become thin and brittle.

> Doses over 200-mg/day may cause

hypercalcemia, but excess calcium is
excreted so that toxic dosage is
unlikely.
High intakes of calcium interfere
with the absorption of other
minerals including iron, zinc, and
manganese, disrupt the
functioning of the nervous and
muscular systems, and may
prevent blood coagulation.
SOURCES OF CALCIUM
IN FOOD
The rich sources of calcium are:
Animal foods are:
• milk and milk products
• powdered milk
• evaporated milk
• cheese, smoked
• dried fish especially if eaten with
bones (dilis, bia, tabios, ayungin), and
alamang ( fresh, dried or bagoong).
Plant sources include:
• soybeans and soybean products
• munggo
• other dried beans
• leafy vegetables (malunggay,
kintsay, mustasa, kalabasa) and other
vegetables (okra, paayap, abitsuelas).
 LONG TERM
DEFICIENCIES OF
CALCIUM
Osteoporosis, scoliosis, rickets and
diseases involving the loss of
calcium from the bones or the failure
of growing bones to have enough
calcium for strength and proper
growth.
Stunted growth.
Also, arthritis and depression
TOXICITY
HYPERCALCEMIA
CALCIUM RIGOR
Acidosis, bone spurs, kidney
stones, stenosis issues, and calcium
deposits in tissues.
Also possibly hypertension,
confusion, nausea and vomiting.
RICH FOOD SOURCES
OF CALCIUM
Kelp, sesame seeds, dark leafy
green vegetables, carrots,
oranges, almonds, broccoli,
papaya, sunflower seeds,
walnuts, cashews, Brazil nuts,
tofu, bone meal, brown rice, and
most fruits and vegetables.
TAKE NOTE:
Coffee, commercial teas,
carbonated drinks, (soda pops,
etc.), marijuana, excess salt,
cigarettes, refined sugars, alcohol,
and chemical diuretics all inhibit or
"pull" calcium out of bone and
tissues.
PHOSPHORUS
Phosphorus is a macromineral essential
to the structure and function of the
body. It is generally found with calcium
in the body, thus it is important that a
definite ratio be maintained between
them. It assists calcium in the
maintenance of blood neutrality.
 With calcium, phosphorus is necessary for normal
response of nerves to stimulation and for the
contraction of muscle. In combination with
calcium, it gives rigidity to the bones and teeth of
the body. It is an essential component in nucleic
acids and the nucleoproteins responsible for cell
division, reproduction, and the transmission of
hereditary traits. Phosphorus is also concerned with
brain and nerve metabolism in normal blood
chemistry.
DIGESTION AND
METABOLISM OF
PHOSPHORUS
About 70% of the dietary
phosphorus is absorbed,
usually more than the calcium
because of the greater
metabolic demand for
phosphorus in general cell
work.
 Factors favoring phosphorus absorption are
vitamin D, diet ratio with calcium, acid medium
and amount of body needs.
Factors depressing phosphorus absorption are
abnormal levels or ratio of P:Ca and excess iron,
manganese, forming insoluble forms of
phosphates.

The remaining 30% is unabsorbed and passes

out in the body in the feces.
FUNCTIONS OF
PHOSPHORUS
• Part of every cell; involved in acid-base
balance
• Helps in proper bone and teeth
development
• Facilitates quick release of energy for
muscle contraction
• Transports lipids and fatty acids in the
blood
• Transports nutrients in and out of the cells
• Prevents rickets
 SOURCES OF
PHOSPHORUS IN FOOD
Phosphorus is widely distributed in foods
in contrast to calcium. Cereals and meats
of all kinds are particularly rich sources.
Whole grain cereals provide more
phosphorus than refined cereals. Legumes,
nuts, meats, egg, milk, and dairy products
are all good sources, whereas vegetables
and fruits on the whole are not.
 HEALTH
EFFECTS OF
PHOSPHORUS
 LACK OF
PHOSPHORUS
RESULTS IN:
Weakness of the muscles
Bone and joint pains
Stunted growth
General debility
Defective structure of teeth and
bones called rickets in very
young children
EXCESS INTAKES
OF PHOSPHORUS
CAUSE:
• Impairment of the body’s use of iron
and calcium
• An erosion of bone known as “ phosie
jaw”
Phosphorus toxicity may occur with
dosages or intake above 1,000 mg per
day. It may cause: diarrhea,
calcification of organs and soft tissue,
and prevention of iron, calcium,
magnesium, and zinc absorption.
MAGNESIUM
FUNCTION
Magnesium is an essential mineral
required by the body for maintaining
normal muscle and nerve function,
keeping a healthy immune system,
maintaining heart rhythm, and building
strong bones. Magnesium is also involved
in at least 300 biochemical reactions in
the body.
WHERE CAN MAGNESIUM
BE OBTAINED IN THE
DIET?
Foods that are rich in
magnesium include green
vegetables, nuts, seeds, and
unrefined grains, meat,
fish, poultry
HEALTH EFFECTS
RESULTS OF A MAGNESIUM
DEFICIENCY IN THE DIET

Symptoms of a magnesium
deficiency may include migraines,
difficulty concentrating, constipation,
kidney stones, irregular heartbeat, appetite
loss, or cavities
A deficiency in magnesium can
lead to muscle spasms,
cardiovascular disease, diabetes,
high blood pressure, anxiety
disorders, migraines,
osteoporosis, and cerebral
infarction.
RESULTS OF MAGNESIUM
TOXICITY IN THE DIET

Too much intake of magnesium could

result in nausea, diarrhea, kidney failure,
extremely low blood sugar or muscle
weakness.
consuming too much magnesium
typically causes diarrhea as the
body attempts to excrete the
excess
SULFUR
Sulfur, after calcium and phosphorus, is the
most abundant mineral element found in our
body. It is available to us in our diets, derived
almost exclusively from proteins, and yet only 2
of the 20 amino acids normally present in
proteins contains sulfur. One of these amino
acids, methionine, cannot be synthesized by our
bodies and therefore has to be supplied by the
diet. Cysteine, another sulfur containing amino
acid, and a large number of key metabolic
intermediates essential for life, are synthesized
by us, but the process requires a steady supply
of sulfur.
- Is a structural component of several
amino acids (cysteine, cystine, and
methionine).
- Also present in certain B vitamins.
- Essential for rumen microflora
metabolism.
FUNCTION
One of sulfur's most important
roles is as part of protein
molecules. As such, most of
the sulfur in your body and
your diet is in protein
molecules.
HEALTH EFFECTS
Sulfur is a component of all plant and animal cells,
making up approximately 0.25 percent of your
total body weight. Because of its ubiquity and a lack
of scientific research, there is no recommended daily
intake for sulfur. However, the National
Academies Food and Nutrition Board suggests that
0.2 to 1.5 grams per day should be enough to meet
your body's needs. As most people eat between 3 to
6 grams per day, insufficient dietary sulfur is not a
common issue.
FOOD SOURCE
 Protein foods that contain the sulfur amino
acids methionine, cystine and cysteine are
particularly good dietary sources. Eggs are
among the highest dietary sources of sulfur,
with meat, poultry and fish also providing
large amounts. For vegans and vegetarians,
soy products and other legumes are good
sources of the sulfur-containing amino acids.
Nuts, seeds and grains are also good
vegetarian sources of methionine.
Two B vitamins contain large amounts of sulfur. These are thiamin, or
vitamin B-1, and biotin, which is also known as vitamin H or vitamin
B-7. Thiamin is present in small amounts in a large variety of foods.
Some particularly good sources of vitamin B-1 include pork, organ
meats, enriched grains, whole grains, legumes, bran and blackstrap
molasses. Biotin is present in large amounts in a variety of protein foods,
including egg yolks, sardines, nuts and legumes. Other good sources
include whole grains, cauliflower, bananas and mushrooms.
BENEFITS AND OTHER
SOURCES
Dietary sulfur helps to
improve the health of your
joints, skin, hair, nails and
connective tissues. It can
also slow nerve impulses,
potentially helping to reduce
pain.
According to the National
Academies Food and Nutrition
Board, sulfur-containing foods
typically contribute 3 to 4.5 grams
of sulfur to your diet each day --
well above a sufficient daily
intake.
Your body adds to this by producing
approximately 1 gram of sulfur per
day. The remaining sulfur in your
diet comes from beverages, with
most people obtaining between 0.26
and 1.3 grams from the small
amounts of sulfur in drinking water.
SODIUM
Sodium is a macromineral which is
hydrophilic (hydro= water; phyllic =
attracting). It increases the amount of
water held in body tissues. Sodium is the
principal cation (positive ion) in
extracellular fluid. It is a mineral that acts
as an electrolyte where it plays a critical
role in the body’s fluid balance.
 Sodium works with other electrolytes
to maintain blood volume, fluid
balance, and electrolyte balance. It is a
major player in blood pressure
regulation, aids in nerve function, and
works to transport molecules across
cell membranes.
DIGESTION AND
METABOLISM OF
SODIUM
Most of the sodium is readily
absorbed in the gastrointestinal tract
(about 95%). It is stored temporarily
in the bones. If the concentration of
sodium in the fluid rises, extra water
will be retained in the body to dilute
the sodium content of the fluid.
Reducing the concentration of sodium
in the extracellular fluid by using
unsalted food (no salt added during
cooking or at the table) and by
omitting relishes and pickles, cured
meats and fish, salted nuts, and
crackers will result in excretion of the
excess water in the urine.
The main route of body sodium output is
under the control of the kidneys which
regulate about 95% of the body’s sodium
excretion. The remaining 5% is excreted
normally in the feces and sweat. The output
of sodium by the kidneys is under the control
of the hormone aldosterone, a sodium
conserving hormone from the adrenal gland.
In response to loss of sodium or
water, the body secretes more
aldosterone to reabsorb more
sodium and hence more water.
FUNCTIONS OF
SODIUM
• Maintains normal fluid and
acid-base balance
• Preserves the normal movement
of muscles
• Keeps calcium in solution,
preventing it from depositing in
joints or developing spurs (bony
outgrowths of the skin)
RECOMMENDED AMOUNTS
OF SODIUM
TWO GRAMS OF SODIUM
DAILY IS NEEDED.
2,325.5 mg of sodium per tsp of
tablesalt
2.3255 g sodium
HEALTH EFFECTS OF
SODIUM
The possibility of a sodium
deficiency in human beings
is quite remote. The
mineral is widely
distributed in foods with
plants.
LACK OF SODIUM
RESULTS IN:
• nausea ( a sensation of unease and
discomfort in the stomach with an urge to
vomit)
• vertigo ( a type of dizziness characterized
by the sensation of spinning). It is
sometimes referred as hallucination of
motion
• mental apathy
• muscular weakness
• cramps
• respiratory failure
EXCESS SODIUM INTAKE
MAY CAUSE:
• edema
• hypertensive disease
• kidney trouble
• muscle cramps, weakness,
headache, nausea
SOURCES OF SODIUM IN
FOOD
Food sources include ordinary
bread, corn, rice, wheat flakes,
all processed canned foods and
table salt. One teaspoon of table
salt (about 5gms) contains 2
grams of sodium.
POTASSIUM (K)
Potassium is a vital macromineral in
the body fluids. It is found mainly in
the fluids within the cells, working
with sodium and other important
substances to form “electrolytes”, the
essential electrically charged ions
which make up body fluids.
DIGESTION AND
METABOLISM OF
POTASSIUM
Potassium in the diet is easily
absorbed from the small intestine,
thus all the potassium consumed is
absorbed.
Excreted chiefly in the urine and
perspiration. Little potassium is
lost in the feces under normal
condition.
FUNCTIONS OF
POTASSIUM
Potassium is important to:
Facilitate many reactions including
protein synthesis, fluid balance, nerve
transmission
• Help in muscle contraction,
transmission of nerve impulses, and
proper functioning of the heart and
kidneys
• Regulate blood pressure and water
balance in cells.
HEALTH EFFECTS OF
POTASSIUM
Lack of potassium results in:
• muscular weakness and paralysis
• muscle pains
• increases nervous irritability
• mental disorientation
• cardiac irregularities
• overwhelming fatigue
• low blood pressure
Overdose may cause
muscular weakness and
mental apathy, eventually
stopping the heart. May
also cause ulceration of
the small intestine.
SOURCES OF POTASSIUM
IN FOODS
Potassium is distributed among
many foods. Some of the
richest sources among meats
are beef, veal, pork, beef liver,
light meat of chicken, and
pink, canned salmon.
Among the fruit sources are bananas,
oranges, avocado, cantaloupe,
watermelon, raisins, dried oats, figs,
prunes, and peaches. Among vegetables
and legumes, cooked dried beans,
peanut butter, and sweet potato are
especially excellent sources. Milk
makes a significant contribution to the
potassium content of the diet.
CHLORIDE
Chloride is a major mineral that is
necessary for your stomach to
make digestive juices and helps
keep your body fluids in balance.
It's found in the fluid surrounding
all the cells in your body.
SOURCE
Chloride is found in table
salt, sea salt, and many
vegetables such as
celery, tomatoes, lettuce and
seaweeds.
HEALTH EFFECTS
Deficiency may occur when
your body loses too much
fluid, but doesn't normally
occur from lack of dietary
chloride. You'll get all the
chloride you need from a
normal diet.
DEFICIENCY OF CHLORIDE

A deficiency of chloride is extremely rare and

unlikely to occur but a deficiency of chlorine
in the body may cause excessive loss of
potassium in the urine, weakness and lowered
blood pressure.
TOXICITY
Toxicity and symptoms of high
intake
A high concentration of chloride in
the body may result in fluid
retention, but sodium is normally
the culprit for the retention.
THANK YOU!