hi everyone welcome to this presentation today's topic is going to be chapter 12 major minerals before we get into the content of chapter 12 though I thought it would be fun to do A Brief Review over the water soluble vitamins which is the chapter we covered last time so I'm in the study area from our book and I am pulling up the myths and misconceptions for chapter 10 water soluble vitamins so let's go through this together and see what you know so number one here all water soluble vitamins are destroyed during cooking this is false some of them can be easily destroyed however there are some others that are generally more stable in cooking number two Biotin and panthic acid are lesser known versions of vitamin C this is false right they are their own unique vitamins the role of the B vitamins is to provide energy this is false they certainly are essential for energy producing reactions but by themselves they don't provide energy the body can make plenty of nasin from the amino acid tryptophan this is false we can see tryptophan synthesizing nasin in the body however not to the level that we would need hence niin being an essential B vitam for us consuming too much B6 can cause nervous damage this is true uh remember this is the one I talked about where athletes and bodybuilders were abusing it for its functions with protein synthesis and it caused nerve damage older adults less likely to absorb B12 this is true right there's several reasons for this two of the bigger ones are the reduced amount of hydrochloric acid as well as the reduced amount of intrinsic factor bullet reduces the risk of certain defects birth defects this is true very good it's difficult to obtain enough panthic acid from Foods this is false panthic acid is very widespread throughout the food supply raw egg whites inhibiting biotin this is a true statement remember the protein avidin which is found in those raw egg whites it will actually bind to B in so cooking is recommended with our egg whites and then vitamin C supplements to prevent the common cold this is a false statement they can reduce the severity of the cold symptoms and folks who are deficient in the nutrient however not going to prevent the common cold unfortunately okay so hopefully you feel comfortable with those next up we are going to talk about the major minerals so this is going to be our fifth nutrient that we're covering so we've covered carbs lipids proteins vitamins now we're going into minerals our last one will be water which will be in unit four so this is the second micronutrient in addition to those vitamins and there are over 90 different minerals lucky for you and me there's only 14 that are essential so we're going to learn those 14 over the next couple of weeks we'll learn about their categories their functions their deficiencies their toxicities and such in today's unit or I'm sorry today's chapter we're going to learn about five main major minerals and then two that are not quite as known to us but certainly important to have an understanding of so first off I wanted to provide you a bit of an overview of minerals minerals are essential so we've got to get them through the diet or we physically start to have symptoms without them they are in or organic and you see the image here it is the sodium molecule it is just a mineral and many of these like iron and calcium they are minerals they are not going to have any kind of organic element to it such as the carbon molecule which we find in vitamin C they provide zero calories they often have charges associated with them so positive charges in the case of sodium calcium magnesium and such the difference between the major and the trace minerals is an easy one if we need more than 100 mgram of the RDA then that mineral is considered a major mineral if we need less than 100 mg for the RDA then that's considered a trace mineral so to give you an example calcium is going to be a major mineral we need 1,000 milligrams or more per day while iron is going to be a trace mineral we need anywhere from 8 to 18 Mig per day so let's learn about some characteristics of minerals before we get into the first one that we'll learn about which is calcium solubility is the first bullet point in general minerals are insoluble so we found that the vitamins were soluble in fat or water minerals as a group tend to be more insoluble and you can almost think of them as as well Metals right iron and lead and Mercury are all metals so if you put that into water it's going to sink to the bottom there's no solubility aspect there for stability as a whole minerals do tend to be more stable than vitamins meaning they're not as readily destroyed by heat or light or oxygen that said some processing such as cooking can destroy bit however not to the extent that we find with the vitamins interestingly enough sometimes cooking or processing can enhance the bioavailability of minerals so cooking might be a benefit to foods that are rich in minerals speaking of bioavailability I do want to go over some of these points on the the figure from your book as I think they're quite important before we get into the vitamins on an individual basis so bioavailability means how readily absorbable and usable the nutrient is so as a whole the things that improve the bio availability of minerals are on the left hand side a deficiency is one thing so if I'm deficient in calcium then my body will absorb more of it to try to build back my stores cooking in and of itself can increase the bioavailability of certain minerals and then vitamin C and vitamin D can increase the absorption of iron and calcium phosphorus magnesium respectively we often recommend consuming vitamin C rich food sources along with taking an iron supplement to help with this same with vitamin D taking that nutrient if we have a supplement along with a little bit of milk or yogurt another factor that can increase bioavailability includes stomach acidity this is not listed here but worth noting an acidic medium in the stomach helps to break off the mineral from the food on the right hand side the factors that decrease bioavailability binders uh there are healthy nutrient or healthy compounds such as oxalates and Fates and polyphenol that you see on the right hand side that are found in many foods however they can bind to minerals and whenever we have that binding action occur let's say that it's an oxalate in spinach or leafy green vegetables that binds to iron then we see less of that mineral being able to be absorbed Vates and polyphenols act in similar ways Vates can bind to some minerals again rendering them not absorbable same with polyphenols that we find in tea and coffee so please have a general understanding of oxalates Fates polyphenol and how they influence the bioavailability of minerals the last item on here the supplementation of a single nutrient this is not ideal when we do have too much of one coming in it will often compete with absorption sites with the others and if we're not consuming high amounts of some of the other nutrients then we may have too much of one being absorbed and not enough of the other all right so that's an overview of minerals in the next recording we're going to learn all about calcium so thank you and I'll see you in a minute