MINERALS

„ Single inorganic elements that are widely

distributed in nature.
„ Of the 54 known earth elements in the periodic
table of elements, 25 have been shown to be
essential to human life and perform a variety of
metabolic functions:
-Build -Activate
-Regulate -transmit
-control
 Classes of Body Minerals
Major Minerals: (>100mg/day )

Calcium Potassium Chlorine

Sodium Phosphorus Magnesium Sulfur

Trace Elements (<100 mg/day)

Iron Zinc Iodine Chromium
Copper Cobalt Fluoride Molybdenum
Selenium Manganese
 Absorption
In activated state - ionic form (+ or - )
FACTORS AFFECTING ABSORPTION:

1. Food Form:
Form minerals in animal foods are usually
more readily absorbed than those in plant foods

2. Body Need: if the body is deficient, more is

absorbed than if the body has enough

3. Tissue health:
health if the absorbing tissue surface is
affected by disease, its absorptive capacity is greatly
diminished
 Tissue Uptake

Some minerals are controlled at the point of their

“target”tissue uptake by regulating hormones
Example: TSH controls the uptake of iodine from the
blood according to the amount needed to
synthesize thyroid hormone (thyroxine).
 Occurrence in the Body
1. Free: particles may exist free as ions in body
fluids such as sodium in tissue fluids which
help to control water balance

2. Combined. Minerals may exist combined.

Ex. Ca + P form bones
Fe 2+ + heme + globin hemoglobin
The Electrolytes
 ELECTROLYTES
„ Three dominant electrolytes in the body:
„ Sodium

„ Potassium

„ Chloride

„ Other electrolytes:
„ Magnesium, Bicarbonate, Phosphate
„ Sulfate, proteins
 ELECTROLYTES

„ Electrolytes are electrically charged atoms or molecules

that conduct electricity as they dissolve in liquids such
as water or blood

„ Electrolytes interact with cell membranes to allow

nutrients to enter cells and wastes to leave
 ELECTROLYTES
Electric nerve
impulse Na+ Cl-

K+ CELL electrolyte

„ The nerve cell is polarized

„ When electric nerve impulse arrives, Na+ rush into the nerve
cell, K+ rush out causing depolarization
„ Depolarization allows nerve impulse to jump across the synapse
„ K+ rush back, Na+ rush out
 Electrolyte Outside and Inside Cells
Electrolyte Outside Cell Inside Cell
(mg/L) (mg/L)
Sodium (Na+) 3,266 230
Potassium (K+) 195 5,772
Calcium (Ca++) 100 40
Magnesium (Mg++) 36 40
Chloride (Cl-) 3,646 Trace
Bicarbonate (HCO3-) 1,647 488
Phosphate (PO4-) 384 6,528
Sulfate (SO4-) 48 trace
Hazards of Electrolyte Imbalance
„ Death due to loss of electrolytes and
dehydration due to:
„ Prolonged diarrhea, vomiting, side effects of some
drugs
„ Infants are especially vulnerable to dehydration and electrolyte
loss due to diarrhea
„ 15% fluid loss in infant, the heart collapses causing death
„ K+ depletion disrupts heart function --- death
„ Loss of Mg++ and Ca++ may contribute to arrhythmia – death
„ Dehydration causes K+ raising [Na+] in all tissues
„ Kidneys remove excess Na+ expelling K+, Cl- & water along
 Potassium: The alkalizer
„ Important in the acid/base balance in the body
„ One of the most important electrolyte functioning
inside the cells to help nutrients/wastes pass through
cells walls
„ Involved in the passage of nerve impulses from one cell
to another
„ Works with phosphorus to get O2 to the brain
„ Works with Ca++ to regulate nerve-muscle interaction
„ Contributes to maintaining healthy skin
 Potassium: The alkalizer
„ Important in:
„ Muscle protein synthesis
„ Storage of glucose
„ Together with Na+
„ Maintenance of blood pressure, regulate heartbeat
„ Synthesis of nucleic acid
 Potassium: The alkalizer
Antagonists to K+:
„ Alcohol - diuretic
„ When it depletes Mg++, K+ is lost along

„ Coffee – diuretic
„ Herbs/drugs - diuretic
„ Sugar
„ Low blood sugar stimulates adrenal glands

(aldosterone and cortisone) causing more K+ loss

 Potassium: The alkalizer
DEFICIENCY SYMPTOMS
There will be a change in body chemistry, water balance
and blood pressure
„ Increase [Na+] in the heart and other muscle tissue.
„ Heart rate diminishes
„ Reflexes are poor
„ Brain function is impaired
„ Muscles become soft and unresponsive
„ Sterility and kidney problem
„ Proteins break down
REQUIREMENT: 2.5 g from daily diet
 Sodium: The Youth Element
“it helps keep the joints limber”

„ 60% found outside the cell, 10% inside the cell,

30% in the bones

„ Na+ is required in the metabolism of proteins

and carbohydrates

„ Great amount is used in bone building

 Sodium: The Youth Element
“it helps keep the joints limber”

„ Na+ is needed to transport amino acids for

protein synthesis

„ Sodium lines the stomach and bowel walls to

protect from acid damage

„ Helps maintain osmotic pressure

 Sodium: The Youth Element
“it helps keep the joints limber”

Difference between table salt and food sodium

„ Table salt enters the body like a drug with side
effects:
„ water retention
„ Adrenal gland stimulation
„ Kidney stimulation
„ Elimination of K+
„ Food sodium helps keep calcium in the body
fluid, preventing it from depositing in joints or
developing spurs.
 Sodium: The Youth Element
“it helps keep the joints limber”

„ Adrenal hormone aldosterone signals kidney

when to conserve sodium, thus excess is
eliminated along with some K+.
„ Too much Na+ increases the risk of
hypertension
Sodium: The Youth Element
“it helps keep the joints limber”

DEFICIENCY
„ Joint stiffness
„ Rheumatism
„ Neuralgia
„ Bladder ailments
„ Weakness
„ Nausea, vomiting
„ Heart arrythmias
„ Poor memory
 Chlorine: The Cleanser

„ One of its important functions in the stomach:

„ Destroy harmful microorganisms in food

„ Together with Na+, Cl- aids in stabilizing the

pH of the blood
„ HCl in the stomach
„ Promotes heart function
 Calcium: The Knitter
„ Primarily in the bone, but also in and outside the
cell as electrolyte
„ It is involved in nerve transmission, water
balance, acid/base balance and osmotic pressure
maintenance
„ Necessary for blood clotting system
„ Important heart muscle function
„ Not well absorbed from the bowel (thus, one
needs enough Ca from a standard diet)
 Magnesium: The Relaxer
“ calming influence like Epsom salts”

„ Important for normal heart function

„ Enzymes involved in:
„ Protein, carbohydrates and fats metabolism

„ Mg is almost equally present inside and outside

the cells of our bodies
 Bicarbonate
„ It acts as a buffer in the lymph and blood to
maintain acid/alkaline balance, and in cellular
respiration

„ The CO2 waste is converted to HCO3 so it can

be carried by the blood to the lungs
 Phosphates
„ Most numerous electrolytes inside the cells
(ATP)

Sulfates
‰Help maintain osmotic pressure, blood
pressure and water balance
The Bone Makers
CASE: A chiropractor, encountered patients
who couldn’t hold a spinal adjustments.
The vertebrae of a patient would slip out
of alignment from time to time.

“Chiropractic adjustments, osteopathic work,

massage, acupuncture, homeopathy, herbal
support, surgery, physical therapy and all of the
healing arts have their rightful place, but no
healing can be successful without adequate
nutritional support for patients” Dr. Bernard
Jensen
Nutritional Intervention:

High calcium diet

goat’s milk cheese
yogurt nut and seed butters
kale broccoli
cod liver oil

Result: The spinal adjustments began to hold for long.

“Only foods build, strengthen, and repair damaged tissue”

Out of 41 elements present in our body, only 21
are known to be essential
Amount in the body & bone
„ Calcium (CaCO3) 1.4 kg
„ Phosphorus (CaPO4) 680 mg
„ Magnesium (MgPO4) 25 mg
„ Trace elements

„ Nonessential elements:
„ Boron, strontium, silicon, barium, bismuth and arsenic
„ Toxic elements:
„ Lead, cadmium, mercury, polonium and radium
 Bones are actually living protein
networks to which minerals attach
themselves

Bones not only provide structure but a

storage of essential chemical elements
Any excess essential elements in the
blood will either be excreted in the urine or
Ca deposited on the bones

Mg
 Deficiency of any of the three triggers hormone to signal
demineralization of the bone and affects the concentration of the
other two elements.
ex. osteoporosis

„ In the healthy body: Ca : P - 2 : 1

„ Vit D deficiency cause less Ca assimilation
„ Mg deficiency, Vit D cannot be activated
„ Excessive use of antacids depletes P
„ Deficiency of any of these elements, kidney conserve blood
levels
„ Any shortage even a slight shortage for a brief period of time –
will do some damage in the body
 Calcium: The Knitter
„ Only 20-30% is absorbed from food in the small
intestine
„ Excess Ca hinders iron absorption

„ This will be tackled further later

 Phosphorus
„ Energy production
„ Enzymatic reactions with B-complex vitamins
„ Cell reproduction and protein synthesis
„ Metabolism of fat
„ Part of phosphocreatin for muscle contraction
„ Lecithin (containing P) for cellular uptake of
cholesterol
„ 70% in food is assimilated into the body
 Phosphorus
„ Excess P and Mg in the blood prevents Ca
absorption from food
„ PO4- in the blood – acid/base balance and
osmotic pressure in the body
 Deficiency
‰ Causes:
„ Antacids with aluminum
„ Excess Iron
„ Lack of Vitamin D
„ High blood Ca level – blocking P assimilation
„ Alcohol interferes with PO4-
‰ Symptoms:
‰ Loss of appetite, weakness, weight loss and bone
pains
‰ Bone softening and weakening
‰ Bone malformation
‰ Poor development of teeth
 Magnesium: The Relaxer

„ It stimulates the relaxation phase in muscle tissue,

heart muscle while Ca stimulates contraction of the
phase
„ Mg activates enzymes
„ Assists in regulating heart
„ Helps synthesize nucleic acids and proteins
„ Formation of urea
„ Converts body fuels to energy
„ Works with Vit C, E and B complex
 Magnesium: The Relaxer

„ 70% is utilized in the bones

„ 30% is used in the soft tissues and intracellular
fluid inside our cells
„ Helps transport substances across cell
membranes
„ Excess Mg is usually excreted by the kidneys
„ Antidote for excessive levels of Mg is Ca
 Deficiency of Magnesium
„ Aggressive behavior
„ Asthma, chronic fatigue
„ Kidney stones
„ Blood clots in the heart and brain
„ Heart attacks, cardiac arrhythmias, hypertension
„ Preeclampsia, migraine headaches, dementia
„ osteoporosis
 Sources
„ Raw rice bran
„ Raw wheat germ
„ Yellow cornmeal, corn
„ Soybeans, soymilk, tofu
„ Raw seeds and nuts, seed and nut butters seed and nut
milks
„ All green and leafy vegetables, all yellow vegetables and
fruits
„ Whole cereal grains
„ Milk products and seafoods
 Manganese, Copper and Zinc
From J of Nut (124:7) 1994

5 mg Mn
2.5 mg Cu + 1000mg Ca citrate malate
15mg Zn

Reverse bone loss in osteoporosis

Hypothesis: The three trace elements activate enzymes that

influence restoration of Ca onto the bones
THE BLOOD BUILDERS
 The Blood Builders
CASE: A family, who originally came from Russia,
are vegetarians and the parents were concerned
about their daughter who had become seriously
anemic trying to follow the vegetarian way of
life. The girl was pale, tired and depressed
 The Blood Builders
Nutritional Management Plan:
„ To put her on a diet high in green vegetables

„ Drink green vegetable juice

„ Chlorophyll molecules are exactly the same as hemoglobin molecules
except Mg atoms replaced the iron atoms in the hemoglobin structure
„ Iron takes part in the formation of chlorophyll

„ Result: After a few weeks, the little girl’s cheeks were

rosy, her energy back. Her RBC was back to normal
 Iron
„ The body contains 3.5 -4.5 g iron
„ 70% of it in the hemoglobin (blood)
„ 10% in the myoglobin (muscles)
„ 25% stored in the liver, spleen, & bone marrow

„ It is absorbed by the duodenum and small

intestines and carried by the blood into the bone
marrow
„ Iron contents of the blood are highest at birth &
lowest in old age
 Iron
Iron
requirement
Blood 5%
Liver 1.44%
Lungs 31%
Muscles 16%
Bile 13%
 Iron
„ Best sources: „ Goat’s milk
„ Meat, poultry and fish „ Lettuce
„ It is in the Fe++ form
„ Okra
„ Artichokes
„ Onions
„ Asparagus
„ Rice bran
„ Blackberry juice
„ Rye bread
„ Cabbage
„ Strawberries
„ Egg yolk
„ Whole rice
„ German prunes
 Deficiency of Iron
„ Signs of low-grade deficiency in children:
„ Impaired learning capability

„ Attention deficit

„ Constipation

„ Lethargy and tiredness

„ Pallor of the face and fingernails, headaches, breathing

problems, tiring quickly at exercise
„ Lack of appetite

„ Cold hands and feet

„ Enlarged heart
 Iron supplementation
„ Take Iron in-between meals with 100mg
Vitamin C or orange juice
„ Nonherbal tea reduces iron assimilation
„ Iron supplements should not be taken unless
deficient
 Iron supplementation
„ Red blood cells are scrapped by the spleen or
liver and the iron is saved for use by new blood
cells
„ Small amounts are excreted in the urine and
feces but the largest loss is from bleeding
„ Older persons store too much iron, which
promotes the formation of free radicals
„ Bacteria thrive in iron-rich blood
 Oxygen
„ Oxygen, attached to iron atoms in the
hemoglobin of the blood
„ With oxygen, the heartbeat is more vigorous, the
tissues are more elastic, emotions are animated
and the mind is quick and resourceful
„ A person can go without food more than a
month, without water for about a week but in
minutes without oxygen
Manganese, Copper & Cobalt (Vitamin B12)

„ Manganese assist uptake of iron from fruit, vegetables,

grains, legumes, nuts, seeds and other nonmeat sources
„ Present in metalloenzymes
„ Mn is in superoxide dismutase (MnSOD), anti[O] that
neutralizes the most dangerous oxidants
„ It is required for normal bone metabolism, insulin
production & formation of joint material and cartilage
„ Essential for the formation of nucleic acids, sex
hormones, nerve transmission, mother’s milk and in the
utilization of B-complex vitamins and Vitamin E
 Deficiency
„ Early signs:
„ Weight loss
„ Excessively high blood sugar
„ Impaired hearing, tinnitus, dizziness
„ Slowed growth, lowered fertility, anemia, bone density, dizziness,
slowed growth, anemia, bone density loss
„ Heart arrhythmia
„ Chronic deficiency
„ Cardiovascular disease
„ Osteoporosis
„ convulsions
 Copper
„ It is essential in the absorption of iron
„ It is nearly in equal amount in RBC
„ It involved in thyroid metabolism, the immune system,
control of cholesterol levels, protecting joint injury
from inflammation
„ Three Cu2+- containing enzymes (antioxidants)
„ Ceruloplasmin, copper thionein, & copper/zn superoxide dismutase
„ It is needed in the hair and nails in skin pigmentation
 METALLIC
ELEMENTS AND
ENZYMES
 According to current Microbiology
research. . ..
• ~70% of all enzymes and 1/3 of all proteins
contain metal elements
• Certain enzyme reactions can only take place in
the presence of phosphorus, zinc, magnesium,
and or other elements
• In other cases, B-complex vitamin has to be
joined together with a metallic element
(cofactor) to trigger a chemical reaction.
 Superoxide dismutase (SOD)
„ Breaks down even the most destructive free
radicals
„ At least 4 different types are known today (more
in the future)
„ Metals involved: iron, manganese, nickel, in one
form of enzyme, a combination of copper and
zinc
 Iodine
„ The synthesis of hormones thyroxine (T4) and
triiodothyronine (T3) require iodine
„ Deficiency will be discussed during the case discussion
 Iron
„ Cytochromes (iron-containing enzymes)
„ Rich in the heart muscle which uses more oxygen
„ Cytochrome P450 is used in the liver to detoxify
foreign substances
„ Hydrogenases
„ (sometimes teaming up with Se and Ni)
„ Catalases
„ Peroxidases
„ Ribonucleotide reductase (making DNA)
 Iron
„ Special proteins:
„ Hemoglobin ( carries oxygen to the blood)
„ Myoglobin (stores oxygen in the muscles for future
use)
„ Ferritin– where iron is stored

„ Hemosiderin – iron is stored

„ Transferrin – delivers iron to the tisssues

 Zinc
„ ~95% of zinc in the body works inside the cells
„ Enzymes:
„ Alcohol dehydrogenase detoxifies alcohol
„ Carbonic anhydrase deposits Ca on bones and teeth

„ Carboxypeptidase breaks down proteins

 Zinc
„ It is rich in the brain cells (indicating that Zn
enzymes are involved in the O2 utilization to E
brain functions
„ Hormones:
„ Follicle-stimulating hormone (FSH) to promote
ovarian follicle growth, stimulate estrogen secretion
and develop sperm
„ Luteinizing hormone – triggers ovulation and
secretion of progesterone in females. It initiates
secretion of testosterone in males
 Zinc
„ Proteins
„ Zn enzymes are critical to the metabolism of insulin
„ Metallothionein protein (found extensively in the
brain)
„ Cysteine-rich intestinal proteins

„ RNA proteins (Zn as part of their structure)

 Magnesium
„ Enzymes involved in the
„ energy production (ATP )
„ Fatty acids, proteins, and carbohydrates

„ Heart health
„ Mg plays an important role in the interaction of
enzymes and neurotransmitters with nerve receptors
in the heart muscle
 Copper
„ Enzymes
„ Tyrosinase – changes tyrosine to the hair and eye
color pigment melanin that protects skin from UV
„ Cytochrome C oxidase uses cyt c as its coenzyme to
deliver oxygen to mitochondria and oxidize CHO,
fats and amino acids to create energy
„ Copper enzymes catalyze the formation and
destruction of the hormones epinephrine and
norepinephrine (two impt neurotransmitters)
 Manganese
„ Enzymes
„ Glutamine synthetase – an important brain enzymes
„ Arginase – to form urea
„ Pyruvate carboxylase
„ Mn-SOD – an antioxidant in the mitochondria
„ Manganese activates:
„ Hydrolase
„ Kinases
„ Decarboxylases
„ transferases
 Molybdenum
„ Enzymes
„ Xanthine oxidase involved in uric acid metabolism
„ Aldehyde oxidase breaks down toxic purinelike
compounds
„ Sulfite oxidase stabilizes cysteine metabolism and
detoxifies sulfite (a food additive banned by the
FDA after several deaths)
 Chromium
„ Cofactor along with the insulin in regulating
blood sugar
„ Enhances insulin effectiveness by increasing cell
sensitivity to insulin
 Selenium
„ It is chemically bonded to cysteine
„ Sulfur and selenium seem to have affinity for
one another
„ It is present in hydrogenases in combination
with iron and nickel
„ It is present in glutathione peroxidase –transfers
oxygen from peroxides to tissues and heme
oxidase
 Nickel
„ Hydrogenase
„ Ni is in combination with iron and selenium
„ Ni binds easily to amino acids to proteins suvh as
globulins
 Vanadium
„ Vanadium has the unusual ability to imitate the
hormone insulin in regulating blood sugar
 The Cutting Edge of Body
Chemistry
„ Researches keep on revealing more and
more details about how the chemicals in
our bodies react with each other
„ The more we know about what
our bodies need, the more
responsible and intentional we
can be about creating diet plans
that provide the best nutrition
we can possibly give ourselves.
 Classes of Body Minerals
Major Minerals: (>100mg/day )

Calcium Potassium Chlorine

Sodium Phosphorus Magnesium Sulfur

Trace Elements (<100 mg/day)

Iron Zinc Iodine Chromium
Copper Cobalt Fluoride Molybdenum
Selenium Manganese
MAJOR FUNCTIONS
VIT VIT VIT VIT
A D E K
„Promotes Facilitate Acts as an Helps form
vision: light absorption of antioxidant: prothrombin
and color calcium and prevents and other
„promotes
phosphorus; breakdown of factors for
growth, vitamin A and blood clotting;
maintain unsaturated contributes to
„prevents
fatty acids bone
drying of skin optimal
metabolism
and eyes calcification of
„ promotes
bone
resistance to
bacterial
infection
Promotes vision
DEFICIENCY SYMPTOMS

VIT VIT VIT VIT

A D E K

Night blindness, Rickets, Hemolysis of

xerophthalmia, osteomalacia red blood Hemorrhage
poor growth, cells, nerve
dry skin destruction
TOXICITY
VIT VIT VIT VIT
A D E K
Fetal Growth Muscle Anemia and
malformations retardation, weakness, jaundice
, hair loss, skin kidney damage, headaches, (medicinal
changes, pain calcium deposits fatigue, forms only)
in bones in soft tissue ( nausea,
(beyond 3000 beyond 2000 IU inhibition of
RE per day) per day) vitamin K
metabolism
(beyond 1200
IU per day)
DIETARY SOURCES
VIT VIT VIT VIT
A D E K
Vitamin A: Vitamin D Vegetable oils, Green
Liver, fortified fortified milk. some greens, vegetables,
milk, fortified Fortified some fruits, liver
breakfast cereals breakfast fortified
cereals, fish breakfast
Provitamin A: oils, sardines, cereals
Sweet potatoes, salmon
spinach, greens,
carrots,
cantaloupe,
apricots, broccoli
METABOLIC B VITAMINS

MAJOR DEFICIENCY TOXICITY

FUNCTIONS SYMPTOMS
Coenzyme Inflammations of None reported
involved in mouth and tongue,
RIBO- energy cracks at corners of
FLAVIN metabolism the mouth, eye
disorders

Coenzyme Beriberi: None possible

involved in nervous tingling, from food
THIAMIN carbohydrates poor coordination,
metabolism edema, heart
nerve function changes, weakness
METABOLIC B VITAMINS
MAJOR DEFICIENCY TOXICITY
FUNCTIONS SYMPTOMS
Coenzymes Pellagra: Toxicity can
involved in energy diarrhea, begin at over 35
NIACIN metabolism, fat dermatitis, mg (flushing of
synthesis, fat dementia skin especially
breakdown seen at over 100
mg per day)

Coenzyme involved Headache, Nerve

in protein anemia, destruction at
metabolism, convulsions, doses over 200
B6 neurotransmitter nausea, mg
(Pyridox synthesis, vomiting,
ine) hemoglobin flaky skin,
synthesis and many sore tongue
other functions
 DEFICIENCY TOXICITY PEOPLE AT
SYMPTOMS MOST RISK
Niacin Pellagra: Toxicity can begin Severe poverty
diarrhea, dermatitis, at over 35 mg where corn is
dementia (flushing of skin the dominant
especially seen at food;
over 100 mg per alcoholism
day)
Ribo- Inflammations of None reported Possibly people
flavin mouth and tongue, on certain
cracks at corners of medications if
the mouth, eye no dairy
disorders products
consumed
 DEFICIENCY TOXICITY PEOPLE AT
SYMPTOMS MOST RISK
Thiamin Beriberi: None possible People with
nervous tingling, from food alcoholism or
poor in poverty
coordination,
edema, heart
changes,
weakness
BUILDING B VITAMINS
MAJOR DIETARY
RDA
FUNCTIONS SOURCES
B6 Coenzyme involved in Animal protein 1.3 - 1.7
(Pyrido protein metabolism, foods, spinach, milligrams
xine) neurotransmitter broccoli, bananas,
synthesis, hemoglobin salmon, sunflower
synthesis and many seeds
other functions
B12 Coenzymes involved in Animal foods, 2.4
(Cobala folate metabolism, nerve especially organ micrograms
mines) function, other functions meats, oysters,
clams (not natural
in plants)
Biotin Coenzyme involved in Cheese, egg yolks, 30
glucose production, fat cauliflower, peanut micrograms
synthesis butter, liver
 BUILDING B VITAMINS

MAJOR DIETARY
RDA
FUNCTIONS SOURCES
Folic Coenzyme involved in Green leafy 400
acid DNA synthesis, other vegetables, orange micrograms
functions juice, organ meats,
sprouts, sunflower
seeds

Panto- Coenzyme involved in Mushrooms, liver, 5 milligrams

thenic energy metabolism, fat broccoli, eggs; most
acid synthesis, fat foods have some
breakdown
 DEFICIENCY TOXICITY PEOPLE AT MOST
SYMPTOMS RISK
B6 Headache, anemia, Nerve Adolescent and
(Pyridoxi convulsions, destruction adult women, people
ne) nausea, vomiting, at doses over on certain
flaky skin, sore 200 mg medications;
tongue alcoholism

B12 Macrocytic anemia, None Elderly people

(Cobal- poor nerve function because of poor
amines) absorption; vegans,
people with AIDS

Biotin Dermatitis, tongue Unknown People with

soreness, anemia, alcoholism
depression
 DEFICIENCY TOXICITY PEOPLE AT
SYMPTOMS MOST RISK
Folic Megaloblastic None likely; People with
acid anemia, nonprescription alcoholism,
inflammation of vitamin dosage is pregnancy,
tongue, diarrhea, controlled by FDA people on
poor growth, certain
depression medications

Panto Tingling in hands, None People with

thenic fatigue, headache, alcoholism
acid nausea
 VITAMIN C
MAJOR DIETARY RDA
FUNCTIONS SOURCES
Vit C Connective tissue synthesis, Citrus fruits, 60
hormone synthesis, strawberries, milligrams
neurotransmitter synthesis broccoli, greens

DEFICIENCY TOXICITY PEOPLE AT MOST

SYMPTOMS RISK

Vit C Scurvy: Doses over 1 gram People with

Poor wound healing, cause diarrhea and alcoholism,
pinpoint can alter some elderly who eat
hemorrhages, diagnostic tests poorly
bleeding gums
 MINERALS
MAJOR DIETARY RDA
FUNCTIONS SOURCES
Sodium Functions as a major ion of Table salt, processed 500 mg
the extracellular fluid; aids foods, condiments,
nerve impulse sauces, soups, chips
transmission

Potassium Functions as a major ion of Spinach, squash, 2000 mg

intracellular fluid, aids bananas, orange juice,
nerve impulse other vegetables and
transmission fruits, milk, meat,
legumes, whole grains
Chloride Functions as a major ion of Table salt, some 700 mg
the extracellular fluid; vegetables, processed
participates in acid foods
production in stomach;
aids nerve transmission
 MINERALS
MAJOR DIETARY RDA
FUNCTIONS SOURCES
Calcium Provides bone and Dairy products, 1000 - 1200
tooth strength; canned fish, leafy mg
helps blood vegetables, tofu, (age over 18
clotting; aids fortified orange years);
nerve-impulse juice (and other
transmission, fortified foods)
required for 1300 mg
muscle (age 9-18
contractions years
MINERALS

DEFICIENCY TOXICITY PEOPLE AT MOST

SYMPTOMS RISK
Sodium Muscle cramps Contributes to People who severely
high blood restrict sodium to
pressure in lower blood pressure
susceptible (250-500 mg)
individuals; leads
to increased
calcium loss in
urine
Potassium Irregular heart Results in slowing People who use
beat, loss of of the heartbeat; potassium-wasting
appetite, muscle seen in kidney diuretics or have
cramps failure poor diets, as seen in
poverty and
alcoholism
 MINERALS

DEFICIENCY TOXICITY PEOPLE AT

SYMPTOMS MOST RISK
Chloride Convulsions Linked to high blood pressure No one,
in infants in susceptible people when probably
combined with sodium

Calcium Inadequate Intakes over 2 grams/day may Women,

intake cause kidney stones and other especially
increases the problems in susceptible those who
risk of people; poor mineral consume few
osteoporosis absorption in general dairy
products
MINERALS
MAJOR DIETARY RDA
FUNCTIONS SOURCES
Iron Used for hemoglobin Meats, spinach, Men:
and other key seafood, 10 milligrams
compounds used in broccoli, peas,
respiration; used for bran, enriched Women:
immune function breads 15 milligrams

Zinc Required for enzymes Seafoods, Men:

involved in growth, meats, greens, 15 milligrams
immunity, alcohol whole grains
metabolism, sexual Women:
development, and 12 milligrams
reproduction
 MINERALS
MAJOR DIETARY RDA
FUNCTIONS SOURCES
Magne Provides bone strength; Wheat bran, green Men:
sium aids enzyme function; vegetables, nuts, 429 mg
aids nerve and heart chocolate, legumes Women:
function 320 mg

Chrom Enhances blood glucose Egg yolk, whole 50-200

ium control grains, pork, nuts, micrograms
mushrooms, beer
Copper Aids in iron Liver, cocoa, beans, 1.5-3 mg
metabolism; works with nuts, whole grains,
many enzymes such as dried fruits
those involved in
protein metabolism and
hormone synthesis
 MINERALS
MAJOR DIETARY RDA
FUNCTIONS SOURCES
Selenium Aids antioxidant Meats, eggs, fish, 55-70 ug
system seafoods, whole grains

Phosphorus Required for bone and Dairy products, 700 mg

tooth strength; serves processed foods, fish, soft (age over
as part of various drinks, bakery products, 18 yrs)
metabolic compounds; meats 1250 mg
functions as major ion ( 9-18 yrs)
of intracellular fluid

Fluoride Increases resistance of Fluoridated water, Men:

tooth enamel to dental toothpaste, dental 3.8 mg
caries treatments, tea, seaweed Women:
3.1 mg

Iodine Aids thyroid hormone Iodized salt, white bread, 150 ug

saltwater fish, dairy
products
 DEFICIENCY TOXICITY PEOPLE AT MOST
SYMPTOMS RISK
Iron Low blood iron, small, Toxicity seen when Infants,
pale red blood cells; children consume preschool
low blood hemoglobin 60 milligrams or children,
values more in iron pills; adolescents,
also in people with women in
hemochromatosis childbearing
years
Zinc Skin rash, diarrhea, Reduces copper Vegetarians,
decreased appetite and absorption; can elderly people,
sense of taste, hair cause diarrhea, people with
loss, poor growth and cramps, and alcoholism
development, poor depressed immune
wound healing function (above 45
milligrams per day)
Magn Weakness, muscle Causes weakness in Women, and
esium pain, poor heart people with kidney people on certain
function failure diuretics
 DEFICIENCY TOXICITY PEOPLE AT MOST
SYMPTOMS RISK

Chro High blood glucose Liver damage and lung People on

mium after eating cancer (cause by intravenous
industrial nutrition, and
contamination, not perhaps elderly
dietary excess); best not people with Type 2
too exceed 200 diabetes
micrograms per day
Coppe Anemia, low white Vomiting, nervous Infants recovering
r blood cell count, system disorders from semi-
poor growth (above 10 milligrams starvation, people
per day) who use over
zealous
supplementation of
zinc
Seleni Muscle pain, muscle Nausea, vomiting, hair Unknown in
um weakness, form of loss, weakness, liver healthy Americans
heart disease disease (above 200
ug/day
 DEFICIENCY TOXICITY PEOPLE AT MOST
SYMPTOMS RISK
Phos- Poor bone Impairs bone health in Older people
phorus maintenance is a people with kidney consuming very
possibility failure; results in poor nutrient-poor diets;
bone mineralization if people with alcoholism
calcium intakes are low
Fluo- Increased risk of Stomach upset, Areas where water is
ride dental caries mottling (staining) of not fluoridated and
teeth during dental treatments do
development, bone not make up for a lack
pain (above 6 of fluoride
milligrams per day)
Iodine Goiter; poor growth Inhibition of function of None in America
in infancy when the thyroid gland because salt is usually
mother is iodide fortified
deficient during
pregnancy