The Importance of Minerals for Healthy Bones

1. Chapter 8 The Minerals and Water: A Functional Approach

2. Ask yourself: True or False: 1. Water accounts for about 60 percent of an adult’s body weight. 2. Milk is necessary for children, but adults can find replacements for it. 3. It is generally harder for women than for men to obtain diets that are adequate in iron. 4. Sodium is bad for the body and should be avoided. 5. When a person becomes deficient in iron, the very first symptom to appear is anemia.

3. 6. Zinc is toxic in excess. 7. Both too little and too much iodine in the diet can cause swelling of the thyroid gland, known as goiter. 8. A diet high in salt is associated with high blood pressure in some individuals. 9. Osteoporosis is a disease that can affect men and women at any age. 10. Bone damage is associated with smoking cigarettes.

4. The Minerals Do not contribute calories. Have diverse functions in the body and work with enzymes to facilitate chemical reactions. Required in very small amounts. Are inorganic compounds occurring naturally in the earth’s crust. Contribute to the building of body structures.

5. Two Classifications of Minerals The Major Minerals The Trace Minerals Iodine Iron Zinc Copper Fluoride Selenium Chromium Molybdenum Manganese • Calcium • Phosphorus • Magnesium • Sodium • Chloride • Potassium • Sulfur

6. Two Classifications of Minerals Major minerals Occur in large quantities in the body and are needed daily in the diet in large amounts. Trace minerals Occur in minute quantities and are needed in smaller amounts in the daily diet. Be sure to study Table 8-1 A Guide to the Minerals

7. Good Sources of Minerals in the USDA MyPlate Food Guide

8. Minerals for Healthy Bones • Calcium • Phosphorus • Magnesium • Fluoride Vitamins important in healthy bone: • Vitamin C • Vitamin D • Vitamin K

9. Minerals for Healthy Bones • Bones are made up of complex living tissue based on the protein collagen • Crystals of calcium and phosphorus (and some other minerals) are deposited into this matrix • Two forms: • Trabecular (lacy portion) • Cortical (outer portion)

10. A Bone’s Life: Bone is living tissue that continuously remodels itself.

11. Lacy, spongy trabecular bone The bone marrow within bones serves to produce new blood cells. Hard, compact cortical bone Blood vessels supply bones with nutrients and oxygen vital for their health.

12. Peak bone mass occurs at ~30 years of age. Afterwards, bone loss starts to outpace bone deposition.

13. Minerals for Healthy Bones Calcium Bones store 99% of the body’s calcium, which plays two roles: Supports and protects soft tissues. Serves as a calcium bank, providing calcium to the body’s fluids. About 1% is in body fluids Essential for nerve impulses, muscle contraction, heartbeat, maintenance of blood pressure, & blood clotting. Calcium serves as a cofactor for several enzymes. Cofactor A mineral element that, like a coenzyme, works with an enzyme to facilitate a chemical reaction.

14. Minerals for Healthy Bones Calcium • Needed to support the growth of teeth and bones. • A deficit during growing years and in adulthood can contribute to osteoporosis. • Osteoporosis • Also known as adult bone loss; a disease in which the bones become porous and fragile. • osteo = bones • poros = porous

15. Minerals for Healthy Bones Reasons for Loss of Bone Density: • Poor calcium intake • Fluoride and/or vitamin D deficiency • Heredity • Abnormal hormone levels • Alcohol consumption • Some prescription medicines or other drugs • Lack of exercise, especially weight-bearing exercise

16. Calcium Recommendations

17. Calcium appears in 3 classes of foods: • Milk and milk products • Green vegetables • A few fish and shellfish • Milk and milk products tend to contain the most calcium. • Milk contains both vitamin D and lactose which enhance calcium absorption and promote bone health. • Green vegetables and some other foods may contain binders which can decrease calcium absorption.

19. Binders • In foods, chemical compounds that can combine with nutrients (especially minerals) to form complexes the body cannot absorb. Examples are: • Phytic acid: renders the calcium, iron, zinc, and magnesium in certain foods less available than they might be otherwise. • Oxalic acid: also binds calcium and iron. • A high fiber intake can also diminish calcium absorption.

20. Minerals for Healthy Bones Calcium-fortified foods are available for those who cannot take milk products. Milk allergy:the most common food allergy; caused by the protein in raw milk. Lactose intolerance:an inherited or acquired inability to digest lactose as a result of a failure to produce the enzyme lactase.

21. Minerals for Healthy Bones Phosphorus • Combined with calcium to form calcium phosphate; gives rigidity to bones and teeth. • Part of DNA and RNA; necessary for all growth; genetic code. • Plays major role in energy production as a component of enzymes and B vitamins. • Transports nutrients.

22. Minerals for Healthy Bones Sources of Phosphorus Phosphorus is found in virtually all foods and the requirement is easy to meet. A high intake of phosphorus can interfere with calcium absorption.

23. Minerals for Healthy Bones Magnesium • Acts in all cells of muscle, liver, heart and other soft tissues. • Helps relax muscles after contraction. • Bone magnesium is a reservoir. • Deficiency not likely but can occur in certain conditions.

24. Minerals for Healthy Bones Sources of Magnesium

25. Fluoride: Only a trace amount is found in the body but its continuous presence is desirable: Protects teeth from decay. Makes bones of older individuals more resistant to bone loss (osteoporosis). Drinking water is the usual supply of fluoride and is an effective means to prevent dental cavities. Minerals for Healthy Bones

26. Minerals for Healthy Bones Fluorosis Discoloration of the teeth from ingestion of too much fluoride during tooth development. • Alternatives to water fluoridation: • Fluoride toothpastes • Fluoride treatments for • teeth • Fluoride tablets & drops • In some communities, the • natural fluoride concentration may be high.

27. Fluoridation in the United States

28. Minerals for Healthy Blood • Iron • Zinc • Copper All associated with hemoglobin

29. Minerals for Healthy Blood Iron The body’s oxygen carrier: Bound into the protein hemoglobin in red blood cells. Hemoglobin The oxygen-carrying protein of the blood; found in the red blood cells. Iron helps transport oxygen from lungs to tissues and thus aid the release of energy from fuels to do the cell’s work.

30. Minerals for Healthy Blood Iron • When the iron supply is too low, iron-deficiency anemia occurs. • Iron-deficiency anemia:a reduction of the number and size of red blood cells and a loss of their color because of iron deficiency. • Symptoms of iron-deficiency anemia include: • Weakness and/or fatigue • Apathy • Headaches • Increased sensitivity to cold • Paleness

31. Two Forms of Iron: Heme iron: Bound into iron-carrying proteins like hemoglobin. Found in meat, fish, and poultry. More reliably absorbed. Nonheme iron: found in plant and animal foods. Not as reliably absorbed. Minerals for Healthy Blood You can combine foods to achieve maximum iron absorption--the heme iron in the meat and the vitamin C in the tomatoes in this chili help you absorb the nonheme iron from the beans.

32. Minerals for Healthy Blood Enhance iron absorption: Interfere with iron absorption: Foods containing phytic acid (occurs in some fruits, vegetables, and whole grains) Tannins (occur in black tea, cola, coffee, chocolate, and red wine) Fiber—resulting in increased transit time of foods through intestines • Heme iron • Vitamin C

33. Minerals for Healthy Blood • Contamination Iron: • Iron obtained from cookware or soil can increase iron intake significantly. • Iron Toxicity: • Large amounts of iron can be toxic. • Iron overload: a condition in which the body absorbs excessive amounts of iron; tissue damage can occur.

34. Minerals for Healthy Blood

36. Minerals for Healthy Blood Zinc • Found in every cell of the body and present in enzymes that regulate: • Cell multiplication and growth. • Metabolism of protein, carbohydrate, fat, and alcohol. • Disposal of free radicals. • Involved in utilization of vitamin A, taste perception, thyroid function, wound healing. • Zinc’s role in preventing colds has been inconclusive.

37. Minerals for Healthy Blood Sources of Zinc Zinc is highest in foods of high protein content. Two servings of animal protein per day will generally provide most of the zinc needed daily. Excess zinc through supplementation should be avoided.

38. Minerals for Healthy Blood Zinc Deficiency: • Symptoms include: • Night blindness • Hair loss • Poor appetite • Susceptibility to infection • Poor wound healing • Decreased sensitivity to taste and smell • Poor growth in children The Egyptian boy in this picture is 17 years old but he is only 4 feet tall

39. Minerals for Healthy Blood Copper • A trace mineral involved in a variety of metabolic and physiologic processes including: • Making red blood cells. • Manufacturing collagen. • Healing wounds. • Maintaining the sheaths around nerves. • Good food sources include whole grains, nuts, seeds, legumes and shellfish

40. Minerals for Energy Metabolism • Iron • Zinc • Iodine • Chromium • Sulfur • Selenium

41. Minerals for Energy Metabolism Chromium • This trace mineral works closely with the hormone insulin to help cells take up glucose and break it down for energy. • Good food sources include dark chocolate, nuts, mushrooms, asparagus and whole grains.

42. Minerals for Energy Metabolism Sulfur • Present in some amino acids and all proteins. • No recommended intake. • No known deficiencies unless the person is protein deficient.

43. Iodine: Part of thyroid hormone, which regulates body temperature, metabolic rate, reproduction, and growth. Controls the rate at which cells use oxygen and energy. Present in soil in coastal areas of the country. Iodized salt was introduced as a preventative measure to prevent deficiency diseases. A recent emergence of goiter in the U.S. indicates the importance of continued use of iodized salt. Minerals for Energy Metabolism

44. Minerals for Energy Metabolism Iodine • Goiter • Enlargement of the thyroid gland caused by iodine deficiency. • Cretinism • Severe mental and physical retardation of an infant caused by iodine deficiency during pregnancy.

45. Minerals for Energy Metabolism • Amount in food reflects amount in the soil where plants are grown or animals are raised • ½ teaspoon iodized salt meet the daily requirement

46. Minerals for Energy Metabolism Selenium: • A trace mineral found in the soil. • Necessary for synthesis of thyroid hormone that regulates body’s metabolic processes • Functions as part of the antioxidant enzyme system that defends the body from free radical formation. • Deficiency found in areas with little selenium in the soil • Good sources include whole grains, meat, seafood, and fruits and vegetables

47. Water, Minerals, and Fluid Balance • Water is indispensable for life and essential for health. • Nutrient most needed by the body. • A combination of hydrogen and oxygen atoms. • Makes up part of every cell, tissue, and organ in the body. • Accounts for about 60% of body weight. Life begins in water

48. Water, Minerals, and Fluid Balance

49. Protein Carbohydrate 30 lb Vitamins Minerals 30 lb Fat Water 90 lb 150-lb Man

50. Minerals for Fluidand Electrolyte Balance • Sodium • Chloride • Potassium • Phosphorus