Minerals Lecture Part 2

Overview:

• Focus on major minerals in the body, specifically Phosphorus, Sodium, Potassium, Magnesium, and Trace Minerals.

Phosphorus:

• Abundance: Second most abundant after calcium.
• Major Roles:
  • Found in bones and teeth, forming hydroxyapatite with calcium.
  • Regulates protein activity through phosphorylation.
  • Component of cell membranes (phospholipids).
  • Vital for energy production (ATP) and DNA.
  • Acts as a buffer in blood regulating pH.
• Sources:
  • High in protein-rich foods: meats, beans, nuts, dairy, grains, and sodas.
• Toxicity:
  • Generally not a concern unless severe kidney disease is present. Can lead to precipitation in soft tissues.

Sodium:

• Essential Role:
  • Electrolyte maintaining fluid and pH balance.
  • Important for muscle contraction and nerve transmission.
• Connection to Blood Pressure:
  • High sodium leads to increased blood volume and pressure.
• Dietary Recommendation:
  • Upper limit: 2300 mg/day for general population. 1500 mg/day for those at risk of hypertension.
• Sources:
  • 75% from processed foods. Minimal from unprocessed foods.
  • High in processed foods, added salts, and condiments.
• Deficiency: Rare but possible in athletes or through excessive fluid intake.

Potassium:

• Roles:
  • Principal intracellular positive ion.
  • Helps with fluid balance, nerve signals, and muscle contractions.
• Blood Pressure:
  • High intake can mitigate sodium's effect on blood pressure.
• Sources:
  • Whole plant foods: fruits, vegetables, beans, dairy.
  • Notably high in potatoes, beans, orange juice, broccoli.
• Deficiency and Toxicity:
  • Rare but life-threatening if occurs, mostly due to medical conditions.

Magnesium:

• Roles:
  • Stored in bones; cofactor for enzymes, crucial for energy metabolism and muscle function.
• Sources:
  • Nuts, leafy greens, beans, milk, whole grains.
• Deficiency and Toxicity:
  • Rare, usually due to medication or alcoholism. Toxicity concerns mainly from supplements.

Trace Minerals:

Iron:

• Function:
  • Oxygen transport via hemoglobin and myoglobin.
  • Involved in energy metabolism, neurotransmitter synthesis, immune function.
• Forms and Sources:
  • Heme iron: animal sources (meat, fish, poultry).
  • Non-heme iron: plant sources (beans, grains, fortifications).
• Deficiency:
  • Common globally leading to anemia.
  • At-risk groups: children, menstruating women, vegetarians.
• Toxicity:
  • Risk from supplements, genetic conditions like hemochromatosis.

Zinc:

• Function:
  • Cofactor for enzymes, DNA/RNA synthesis, antioxidant.
• Sources:
  • High in seafood, red meats, also nuts, legumes, grains.
• Deficiency and Toxicity:
  • Causes stunted growth, immune dysfunction.
  • Toxicity from high dose supplements.

Iodine:

• Function:
  • Essential for thyroid hormones, regulates metabolism, growth.
• Sources:
  • Iodized salt, seafood, dairy.
• Deficiency and Toxicity:
  • Can cause goiter, metabolic slowdown, cognitive impairments.
  • Toxicity is rare but similar symptoms to deficiency.

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Key Notes:

• DASH Diet: Emphasizes high potassium/low sodium intake to manage blood pressure.
• General Advice:
  • Watch processing levels in foods to manage sodium intake.
  • Consider potassium-rich foods to counteract sodium effects.
  • Monitor mineral intake, especially in vulnerable populations.