Minerals

1. Minerals Chapter 7

2. Learning Objectives • Describe the functions of minerals • Identify food sources of minerals • List minerals lacking in American diets • List foods that are the best sources of these minerals

3. Learning Objectives • Give tips to ensure mineral intakes are sufficient • Identify cooking techniques that • promote retention of nutrients • cause nutrient loss from foods

4. Minerals • Essential for life and health • Must be obtained from food • Do not provide energy

5. Minerals • Needs are small • measured in • milligrams (1/1000 of a gram) or • micrograms(1/1000 of a milligram)

6. Minerals • 15 are essential and must be from food • Many minerals occur in nature • All are inorganic elements • no carbon in structure • All are single elements

7. Shortfall Nutrients – or Nutrients of ConcernMany people do not get adequate amounts of: Vitamins Minerals • Vitamin A • Vitamin C • Vitamin D* • Vitamin E • Vitamin K • Choline • Calcium* • Magnesium • Potassium * • Sodium* * Biggest nutrient gaps Most diets also lacking dietary fiber Most children and adults get too much sodium

8. Minerals • Found in water and foods • Remain intact during digestion • Stable, not easily destroyed by heat, light, oxygen

9. Two Groups of Minerals

10. General Functions of Minerals • Maintain the body’s fluid and acid/base balance • Provide structural components for blood, bone, tooth cells • Sustain immune system

11. General Functions of Minerals • Co-factors in metabolic systems to repair cells and protect from oxidative damage • Participate in energy production, muscle contraction, transmission of nerve impulses

12. Food Label for Nutrients • % daily value • Goal 100% • Good Source- 10-19% of daily value • Excellent Source- 20% or more of daily value

13. Calcium • Most abundant mineral in the body • 99% used to form and maintain teeth and bones at all ages • Calcium necessary throughout life for bone mass and bone strength

14. Calcium • Plays key role in blood clotting • Aids muscle and nerve function • Necessary for regular heartbeat, muscle contraction

15. Calcium • DRI • 12-18 yo- 1300 mg/day • 19- 50 yo- 1000 mg/day • Over 50- 1200 mg/day • Older adults, 70+- 1500 mg/day

16. Calcium • Higher absorption in children and during pregnancy • Not all calcium absorbed • Deficiencies lead to poor bones, teeth and increased fractures

17. Calcium - Sources • Milk, milk alternatives • Yogurt • Cheese • Yogurt • Canned fish with bones • Calcium fortified orange juice

18. Calcium - Sources • Tofu set with calcium • Greens • Rhubarb • Legumes

19. Food Issues with Calcium • Dairy products optimal source because protein, vitamin D and lactose boost absorption • Tofu often processed with calcium to set. Little calcium in other soy products. • Foods fortified with calcium, calcium citrate, well absorbed form

20. Food Issues with Calcium • Full-fat dairy products high in cholesterol and saturated fat • Using a non-fat dried milk, evaporated milk and yogurt in cooking boosts calcium intake • Canned salmon with bones, sardines are rich sources of calcium

21. Osteoporosis • Calcium deficiency • “brittle bones” • Hip, spine, wrist • Peak bone formation- first 3 decades • Weight bearing exercise, calcium, vitamin D, K, magnesium intake • Risk- alcohol, smoking, high sodium

22. Osteoporosis and Calcium Age and bone calcium Maximizing bone mass

24. Potassium • Less than 5% of Americans get optimal potassium intake • Major role in • Maintaining fluid balance • Works opposite sodium • Acid/base balance • Healthy blood pressure • Heart beat • Bone health

25. Potassium • DRI- 4700 mg/day • Found in fruits, vegetables, milk, legumes • Deficiencies linked to hypertension • Low intake related to dehydration, confusion, weakness

26. Sodium • Daily Value –2400 mg • Dietary Guidelines for Americans, 2010 • 2300 mg • 1500 mg for ages 51+, African Americans. hypertension, kidney disease, diabetes

27. What Sodium Does in the Body • Regulates body fluids • Regulates acid-base balance • Helps nerves and muscles function properly • Helps glucose and amino acids move from blood into cells

28. Problem with Excess Sodium • Can contribute to fluid retention • May contribute to hypertension • Sodium sensitive • Elderly • People with diabetes or kidney disease • African Americans

29. Sodium • Filtered out of the blood by the kidneys • Excreted in urine • Lost through the skin via sweating

30. Sodium and Athletes • Sodium lost through sweat • Replace fluids with water, but not sodium • Hyponatremia • Muscle cramps • Clear sports drinks • Exercise 1 hour or longer • Consume plenty of sodium

31. Where is Sodium Found? Table salt • Salt (NaCl) is 40% sodium • 1 gram of salt is 400 mg sodium • 1 teaspoon of salt is 5.6 grams • 1 teaspoon of salt adds about 2300 mg of sodium to a dish

32. Where is Sodium Found? • Flaked salts weighs less than 5.6 grams per teaspoon • Less sodium per teaspoon

33. Where is Sodium Found 75% salt from manufacturers 15% from salt added in cooking or at the table 10% comes from natural content

34. Where is Sodium Found? Common ingredients • Table salt • Baking soda • Baking powder

35. Where is Sodium Found? • Monosodium glutamate (flavor enhancer) • Sodium benzoate (preservative) • Sodium caseinate (thicken, bind) • Sodium citrate (control acidity) • Sodium nitrite (Curing agent) • Sodium phosphate (emulsifer, stabilizer)

36. Where is Sodium Found? Common condiments • Fish sauce • Soy sauce • Soy sauce, low-sodium • Tamari sauce

37. Where is Sodium Found? • Mustard • Capers • Catsup • Anchovies • Hoisin sauce

38. Where is Sodium Found Processed foods • Canned soups • Pre-prepared sauces • Cured, smoked and deli meats • Frozen foods, pizza • Cheeses • Cereal, ready-to-eat • Breads • Snack foods

39. Sodium Issues in Food • Salt biologically preferred flavor • Sodium compounds perform many food functions in processed foods • Chefs should try to lower sodium sources as much as possible. READ LABELS

40. Sodium

41. Magnesium • Works with potassium to reduce blood pressure • In chlorophyll of green leafy vegetables

42. Magnesium • Best food sources: • Bran • Seafood • Green leafy vegetables • Legumes • Nuts

43. Iron • Hemoglobin and Myoglobin • in blood cells that carrys oxygen to cells of body muscles • Heme iron (from animal sources) better absorbed than iron from plant foods • Vitamin C- helps iron absorption from plant foods; so does some heme iron

44. Iron • Best food sources: • Shellfish • Liver • Meats (especially red meats) • Fortified cereals, meatless protein sources • Legumes • Molasses • Cooking in cast iron pans adds iron to acidic foods. Useful for vegetarians

45. Iron Deficiency Anemia • Low hemoglobin • Most common • Breastfed infants, kids growth spurts • Pre-menopausal or pregnant women, female athletes • Chronic bleeding conditions • Poor diet • Symptoms • Poor growth • Tired • Cold • Poor performance

46. Iron RDA’s • Infants > 6 months: 11 mg/day • Teens: 11-15 mg/day • Adult males, post menopause: 8 mg/day • Women 19-50 yo: 18 mg/day • Pregnancy: 27 mg/day

47. Iodine • Necessary to make the hormone thyroxin, that regulates metabolic rate and body temperature • Food sources: • Iodized salt • Fish • Shellfish • Foods grown in iodine rich soil

48. Iodine • Residues of cleaning compounds on foodservice equipment add to intake • ? Increased need • ? Inadequate intake • Disinfectants • Dough conditioners • Dairy industry • Designer salts

49. Fluoride • For formation of teeth and bones and to keep them strong, anti-bacterial • Food sources: • Fluoridated water • Toothpaste • Canned seafood • Tea

50. Fluoride • Most community water is fluoridated at 1 part fluoride to 1 million parts water. This level recommended by the dental society and US government • Excess can mottle teeth • Controversy….