Nutrition Minerals

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Author:
Chapo
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44747
Filename:
Nutrition Minerals
Updated:
2010-10-25 05:50:35
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Nutrition Minerals
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Nutrition Minerals
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  1. Sodium (Na)
    • Major Mineral
    • Primary function: Fluid balance, acid base balance, transmition of nerve impulses, and muscle contraction
    • Needed: 250 mg
    • AI: 1500 mg/day
    • Reliable food sources: Table salt, pickled foods, snack foods, lunch meats, etc.
    • Toxicity: Water retention, high blood pressure, loss of calcium
    • Deficiency: Muscle cramps, dizziness, fatigue, nausea, vomitin, mental confusion
  2. Potassium (K)
    • Major Mineral
    • Primary Function: Fluid balance, transmission of nerve impulses, muscle contraction
    • AI: 4700 mg/day
    • Reliable food sources: Most fresh fruits and vegetables, potatoes, bananas, tomatoe juice, orange juice, melons
    • Toxicity: Muscle weakness, vomitting, irregular heartbeat
    • Deficiency: Muscle weakness, paralysis, mental confusion, irregular heartbeat
  3. Posphorus (P)
    • Major Mineral
    • Primary function: Fluid balance, bone formation, component of ATP
    • RDA: Adults = 700 mg/day
    • RFS: Milk, cheese, yogurt, soymilk, tofu, legumes, nuts, almonds, peanuts, peanut butter, poultry
    • Toxicity: Muscle spasms, convulsions, low blood calcium
    • Deficiency: Muscle weakness, muscle damage, bone pain, dizziness
  4. Chloride (Cl-)
    • Major Mineral
    • PF: Fluid balance, transmission of nerve impulses, component of stomach acid (HCI), antibacterial
    • AI: Adults = 2300 mg/day
    • RFS: Table salt
    • Toxicity: None known
    • Deficiency: Dangerous blood acid/base imbalances, irregular heartbeat
  5. Calcium (Ca)
    • Major Mineral
    • PF: Primary component of bone, acid/base balance, transmission of nerve impulses, muscle contraction
    • AI: Adults 19-50 = 1000 mg/day 50< = 1200 mg/day
    • UL: 2500 mg/day
    • RFS: Dairy (best absorbed form of calcium), sardines, collard greens, spinach
    • Toxicity: Mineral imbalances, shock, kidney failure, fatigue, mental confusion
    • Deficiency: Osteoperosis, convulsions, heart failure
  6. Magnesium (Mg)
    • Major Mineral
    • PF: Component of bone, muscle contraction, assists more then 300 enzyme system
    • RDA: Men 19-30 = 400 mg/day 30< = 420 mg/day Women 19-30 = 310 mg/day 30< = 320 mg/day
    • UL: 350 mg/day (supplements)
    • RFS: Greens, whole grains, seeds, nuts, legumes
    • Toxicity: Known none
    • Deficiency: Low blood calcium, muscle spasms, seizures, nausia, weakness, increased risk of CHD, hypertension, osteoporosis, type II diabetes
  7. Sulfur (S)
    • Major Mineral
    • PF: Component of certain B vitamins, amino acids, acid/base balance, detox in liver
    • RDA: none
    • RFS: Protein rich foods
    • Toxicity: None known
    • Deficiency: None known
  8. Selenium (Se)
    • Trace Minerals
    • PF: Required for carb and fat metabolism
    • RDA: Adults = 55 mg/day
    • UL: 400 ug/day ****
    • RFS: Nuts, shellfish, meat/fish/poultry, whole grains
    • Toxicity: Brittle hair and nails, skin rashes, nauseua, vomiting, weakness, liver disease
    • Deficiency: Specific forms of heart disease and arthritis, imparant immune function, muscle pain and wasting
  9. Flouride (F-)
    • Trace Mineral
    • PF: Development and maintenence of healthy teeth and bones
    • RDA: Men = 4 mg/day Women = 3 mg/day
    • UL: 2.2 mg/day children age 4-8 10 mg/day 8<
    • RFS: water
    • Toxicity: Flourosise of teeth and bones
    • Defieciency: Dental carries, low bone density
  10. Iodine (I)
    • Trace Mineral
    • PF: Synthesis of thyroid hormones, temperature regulation, reproduction and growth
    • RDA: Adults = 150 ug/day ******
    • UL: 1100 ug/day*******
    • RFS: Iodized salt
    • Toxicity: Goiter
    • Deficiency: Goiter, hyperthyroidism, creetinism in infants with mom deficient
  11. Chromium (Cr)
    • Trace Mineral
    • PF: Glucose transport, metabolism of DNA/RNA, immune function and growth
    • RDA: AI Men 19-50 = 35 ug/day 50< = 30 ug/day Women: 19-50 = 25 ug/day 50< = 20 ug/day *****
    • RFS: None
    • Toxicity: None known
    • Deficiency: Elevated blood glucose and blood lipids, damage to brain and nervous system
  12. Manganese (Mn)
    • Trace Mineral
    • PF: Assits many enzyme systems, synthesis of protein found in bone and cartiledge
    • AI: Men = 2.3 mg/day Women = 1.8 mg/day
    • UL: Adults = 11 mg/day
    • RFS: None
    • Toxicity: Impairment of neuromuscular system
    • Deficiency: Impaired growth and reproductive function, reduced bone density, impaired glucose and lipid metabolism, skin rash
  13. Iron (Fe)
    • Trace Mineral
    • PF: Component of hemoglobin in blood cells, component of myoglobin in muscle cells, assists many enzyme systems
    • RDA: RI = Adult Men = 8 mg/day Women 19-50 = 18mg/day 50< = 8 mg/day
    • RFS: Meat/fish/poultry (best absorbed form of iron), fortified cereals, legumes, spinach
    • Toxicity: Nauseau, vomiting, diahrrea, dizzyness, confusion, rapid heart beat, organ damage, death
    • Deficiency: Iron deficiency (small red blood cells), hypochromic anemia
  14. Zinc (Zn)
    • Trace Mineral
    • PF: Assists more then 100 enzyme systems, immune system function growth, sexual maturation, gene regulation
    • RI: Men = 11 mg/day Women = 8 mg/day
    • UL: 40 mg/day
    • RFS: Meat/fish/poultry (best absorbed form), fortified cereals, legumes
    • Toxicity: Nauseau, vomitting, diahrrea, headaches, depressed immune function, reduced absorption of copper
    • Deficiency: Growth retardation, delayed sexual maturation, eye and skin lessions, hair loss, increased incidents of illness and infection
  15. Copper (Cu)
    • Minor Mineral
    • Trace Mineral
    • PF: Assists many enzyme systems, iron transport
    • RI: Adults = 900 u/g day *****
    • UL: 10 mg/day
    • RFS: Shellfish, organ meats, nuts, legumes
    • Toxicity: Nausuea, vomitting, diahrrea, liver damage
    • Deficiency: Anemia, reduced levels of white blood cells, osteoporosis in infants and growing children

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