3.2 Minerals
4 min read•june 18, 2024
play crucial roles in our bodies, from building strong bones to enabling muscle contractions. They're divided into , needed in larger amounts, and , required in smaller quantities. Each mineral has unique functions that keep us healthy and functioning properly.
Getting the right amount of minerals is key for overall health. Too little can lead to deficiencies causing problems like or weak bones. Too much can be toxic. Proper intake supports growth, immune function, and prevents various health issues.
Essential Roles and Health Effects of Minerals
Roles of minerals in nutrition
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- Builds and maintains bones and teeth structure (skeletal system)
- Enables muscle contraction, nerve impulse transmission, and blood clotting processes
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- Forms bone and teeth structure in combination with calcium
- Involved in energy (ATP), acid-base balance, and cell signaling pathways
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- Acts as a cofactor for numerous enzymatic reactions in the body
- Regulates nerve and muscle function, blood glucose levels, and
- , , and
- Maintain fluid balance and osmotic pressure within cells and extracellular spaces ()
- Enable nerve impulse transmission and muscle contraction
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- Component of essential amino acids methionine and cysteine, and certain vitamins (biotin, thiamine)
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- Essential component of hemoglobin (red blood cells) and (muscle cells) for oxygen transport and storage
- Involved in energy metabolism (electron transport chain) and immune function
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- Cofactor for numerous enzymes involved in metabolism, digestion, and wound healing
- Supports immune function, growth and development, and sensory perception (taste and smell)
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- Required for thyroid hormone synthesis ( and ), which regulates metabolism and growth
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- Exhibits antioxidant properties as a component of ()
- Supports thyroid function and immune response
- , , , ,
- Act as cofactors for various enzymes and physiological processes (collagen synthesis, bone mineralization, glucose metabolism)
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Mineral intake for health
- Adequate mineral intake supports
- Bone health and prevents by ensuring proper bone mineralization (calcium, phosphorus, magnesium)
- Proper growth and development during childhood and adolescence (calcium, phosphorus, zinc)
- Immune system function and resistance to infections (zinc, iron, selenium)
- Wound healing and tissue repair (zinc, copper)
- Cognitive function and mental health (iron, iodine, magnesium)
- Mineral deficiencies can lead to
- Anemia caused by iron deficiency, leading to fatigue and reduced work capacity
- and hypothyroidism resulting from iodine deficiency, affecting metabolism and growth
- Weakened immune response and increased susceptibility to infections due to zinc deficiency
- Impaired bone mineralization and increased risk of fractures in calcium and vitamin D deficiency ( in children, in adults)
- associated with low potassium intake or high sodium intake
- Excessive mineral intake may cause toxicity
- Iron overload () can damage liver, heart, and pancreas
- Zinc toxicity can impair copper and lead to copper deficiency anemia
- Selenium toxicity can lead to hair loss, brittle nails, and neurological symptoms ()
Mineral metabolism and regulation
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- Occurs primarily in the small intestine
- Influenced by factors such as pH, presence of other nutrients, and chemical form of the mineral
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- Maintained through complex regulatory mechanisms involving hormones, enzymes, and transport proteins
- Ensures optimal mineral concentrations in body fluids and tissues
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- Primarily through urine and feces
- Sweat and skin cells also contribute to mineral loss
Addressing mineral deficiencies
- Identify at-risk populations
- Pregnant women with increased nutrient demands for fetal development
- Infants and children with rapid growth and development needs
- Elderly individuals with reduced absorption and dietary intake
- Vegetarians and vegans with limited sources of certain minerals (iron, zinc)
- People with malabsorption disorders (, inflammatory bowel disease)
- Implement targeted interventions
- Fortification of staple foods such as , iron-fortified cereals, and flour
- Supplementation programs providing iron and folic acid to pregnant women
- Dietary diversification and education
- Encourage consumption of mineral-rich foods (leafy greens, nuts, seeds, whole grains)
- Promote proper food preparation techniques (soaking, fermentation) to enhance mineral
- Monitor and evaluate intervention effectiveness
- Assess changes in mineral status through biochemical markers ( for iron, for iodine)
- Monitor clinical signs and symptoms of deficiencies and improvements
- Adjust strategies based on population response and emerging evidence
- Address underlying socioeconomic factors
- Improve access to nutrient-dense foods through community gardens, food banks, and subsidies
- Promote food security and sustainable food systems through local agriculture and food policies
- Collaborate with policymakers and stakeholders to create enabling environments for optimal nutrition
Key Terms to Review (50)
Absorption: Absorption is the process by which nutrients from digested food are taken up into the bloodstream through the intestinal wall. It is crucial for delivering essential vitamins, minerals, and other nutrients to various body tissues.
Absorption: Absorption is the process by which nutrients, minerals, and other substances are taken up from the digestive system and transported into the bloodstream or lymphatic system for distribution throughout the body. It is a critical step in the overall process of digestion and nutrient utilization.
Anemia: Anemia is a condition characterized by a reduced number or impaired function of red blood cells, leading to a decrease in the oxygen-carrying capacity of the blood. This can have significant implications for an individual's overall health and wellness, particularly in the context of nursing practice and the management of various medical conditions.
Bioavailability: Bioavailability refers to the degree and rate at which a substance, such as a nutrient or medication, is absorbed and becomes available for use or storage in the body. It is a crucial concept that connects the consumption of nutrients, minerals, and supplements to their ultimate impact on physiological processes and health outcomes.
Blood pressure: Blood pressure is the force exerted by circulating blood on the walls of blood vessels. It is a critical parameter in assessing cardiovascular health and can be influenced by nutrition, lifestyle, and various medical conditions.
Calcium: Calcium is a crucial mineral for the development and maintenance of strong bones and teeth. It also plays essential roles in muscle contraction, nerve signaling, and blood clotting.
Celiac Disease: Celiac disease is an autoimmune disorder in which the immune system mistakenly attacks the small intestine when gluten, a protein found in wheat, barley, and rye, is consumed. This leads to inflammation, damage to the intestinal lining, and impaired nutrient absorption. Celiac disease is closely tied to various aspects of nutrition and health, including minerals, supplements, digestive function, gut health, hematological wellness, and gastrointestinal conditions.
Chloride: Chloride is an essential electrolyte that helps maintain fluid balance, acid-base balance, and proper nerve function in the body. It is mainly obtained through dietary salt (sodium chloride) and plays a crucial role in digestive processes.
Chromium: Chromium is a trace mineral essential for the metabolism of carbohydrates, lipids, and proteins. It enhances insulin action and assists in maintaining normal blood glucose levels.
Copper: Copper is a trace mineral essential for human health, involved in various bodily functions. It plays a critical role in neurological and hematologic wellness by supporting enzyme function and iron metabolism.
Electrolytes: Electrolytes are minerals that carry an electric charge when dissolved in body fluids such as blood, urine, and other bodily fluids. They are essential for maintaining proper hydration, regulating nerve and muscle function, and supporting cardiovascular and renal health.
Excretion: Excretion is the process by which the body eliminates waste products and other unwanted materials from the bloodstream and tissues. It is a crucial function that helps maintain homeostasis and remove substances that could be harmful if allowed to accumulate in the body.
Fluoride: Fluoride is a naturally occurring mineral found in water, soil, and various foods. It is essential for the maintenance of dental health and has implications for bone integrity and neurological wellness.
Food fortification: Food fortification is the process of adding essential vitamins and minerals to foods to prevent nutrient deficiencies in the population. It aims to improve public health by enhancing the nutritional quality of the food supply.
Glutathione Peroxidase: Glutathione peroxidase is an enzyme that plays a crucial role in the antioxidant defense system of the body. It catalyzes the reduction of hydrogen peroxide and organic hydroperoxides, thereby protecting cells from oxidative damage caused by free radicals and reactive oxygen species.
Goiter: A goiter is an abnormal enlargement of the thyroid gland, which can result from iodine deficiency or thyroid dysfunction. It may present with symptoms like swelling at the base of the neck and can affect breathing or swallowing in severe cases.
Goiter: Goiter is an abnormal enlargement of the thyroid gland, often caused by an iodine deficiency or other underlying thyroid disorders. It is a common endocrine condition that can significantly impact an individual's health and metabolism.
Hemochromatosis: Hemochromatosis is a genetic disorder characterized by the excessive absorption and accumulation of iron in the body's organs and tissues, leading to a range of health issues if left untreated.
Homeostasis: Homeostasis is the process by which the body maintains a stable and balanced internal environment, despite changes in external conditions. It is a fundamental principle that ensures the proper functioning of the body's systems and the overall well-being of an organism.
Hypertension: Hypertension, also known as high blood pressure, is a chronic medical condition characterized by an elevated force of blood pushing against the walls of the arteries. It is a major risk factor for several cardiovascular diseases, including heart attack, stroke, and kidney disease. Understanding hypertension is crucial in the context of evidence-based practice, mineral intake, cardiovascular wellness, and the impact of nutrition across the lifespan and in chronic illnesses.
Iodine: Iodine is a trace mineral essential for the synthesis of thyroid hormones, which regulate metabolism, growth, and development. It is crucial for neurological and endocrine health.
Iodized Salt: Iodized salt is a type of table salt that has been fortified with the essential mineral iodine. Iodine is a crucial nutrient required for proper thyroid function and overall metabolic health, making iodized salt an important dietary source.
Iron: Iron is a crucial mineral essential for producing hemoglobin, which transports oxygen in the blood. It also plays a vital role in various metabolic processes and maintaining healthy cells, skin, hair, and nails.
Iron supplement: Iron supplements are dietary supplements used to treat or prevent iron deficiency anemia. They help in the production of hemoglobin, which is essential for carrying oxygen in the blood.
Macrominerals: Macrominerals are minerals that the body requires in larger amounts, typically more than 100 milligrams per day. They are essential for various physiological functions including bone structure, nerve function, and muscle contraction.
Macrominerals: Macrominerals are essential minerals that the body requires in relatively large amounts to maintain various physiological functions. They are crucial for the structure and function of cells, tissues, and organs, as well as for the regulation of fluid balance, muscle contraction, and nerve transmission.
Magnesium: Magnesium is an essential mineral involved in numerous biochemical reactions in the body, including energy production and muscle function. It plays a crucial role in maintaining normal nerve and muscle function, supporting a healthy immune system, and keeping the heartbeat steady.
Manganese: Manganese is an essential trace mineral important for various physiological functions, including bone formation and metabolism. It acts as a cofactor for several enzymes involved in the metabolism of amino acids, cholesterol, glucose, and carbohydrates.
Metabolism: Metabolism is the set of life-sustaining chemical reactions in organisms that convert food into energy, build and repair tissues, and manage waste. It encompasses catabolic pathways that break down molecules to produce energy, and anabolic pathways that utilize this energy to construct components of cells such as proteins and nucleic acids.
Minerals: Minerals are inorganic elements essential for various physiological functions and overall health. They play critical roles in bone formation, enzyme function, and maintaining fluid balance.
Molybdenum: Molybdenum is an essential trace mineral necessary for the function of certain enzymes in the human body. It plays a critical role in metabolizing sulfur-containing amino acids and purines.
Myoglobin: Myoglobin is an iron-containing protein found in the muscle cells of vertebrates, including humans. It is responsible for storing and transporting oxygen within the muscle tissue, playing a crucial role in the context of minerals and their functions in the body.
Osteomalacia: Osteomalacia is a condition characterized by softening of the bones due to a lack of mineralization, often resulting from vitamin D deficiency. It is the adult form of rickets, which occurs in children. Osteomalacia can have significant impacts on the musculoskeletal and integumentary (skin) systems, and addressing nutritional factors is crucial for managing and preventing this condition.
Osteoporosis: Osteoporosis is a chronic, progressive skeletal disorder characterized by a decrease in bone mass and deterioration of bone tissue, leading to an increased risk of fractures. This condition is closely linked to various aspects of nutrition, including protein, vitamins, minerals, and supplements, as well as its impact on the musculoskeletal and integumentary systems across the lifespan.
Phosphorus: Phosphorus is a mineral essential for the formation of bones and teeth, and it plays a critical role in cellular energy production. It helps maintain normal pH levels in the body and is vital for the function of muscles and nerves.
Potassium: Potassium is an essential mineral and electrolyte crucial for maintaining proper cell function, nerve transmission, and muscle contraction. It plays a significant role in maintaining fluid balance, blood pressure regulation, and overall cardiovascular health.
Rickets: Rickets is a condition caused by a deficiency of vitamin D, calcium, or phosphate, resulting in impaired bone mineralization and growth in children. It is characterized by soft, weak, and deformed bones.
Selenium: Selenium is a trace mineral essential for various bodily functions, including antioxidant defense and thyroid hormone metabolism. It is necessary for proper immune system function and cognitive health.
Selenoproteins: Selenoproteins are a class of proteins that contain the essential trace mineral selenium as an integral part of their structure. These specialized proteins play crucial roles in various physiological processes within the body, particularly in the context of mineral metabolism.
Selenosis: Selenosis is a condition caused by the ingestion or inhalation of excessive amounts of the essential trace mineral selenium. It can lead to a range of adverse health effects due to selenium toxicity.
Serum Ferritin: Serum ferritin is a blood test that measures the amount of ferritin, the main iron-storage protein in the body. It provides an indication of the body's total iron stores and is a useful marker for assessing iron status and diagnosing iron deficiency or overload.
Sodium: Sodium is an essential mineral that plays a critical role in maintaining fluid balance, nerve function, and muscle contraction. It is commonly consumed through salt (sodium chloride) in the diet.
Sodium-to-potassium ratio: The sodium-to-potassium ratio is the balance between the levels of sodium and potassium in the body, crucial for maintaining cellular function and fluid balance. An imbalance can lead to health issues such as hypertension and cardiovascular diseases.
Sulfur: Sulfur is a mineral essential for human health, playing a crucial role in the synthesis of amino acids and proteins. It is also involved in various metabolic processes and detoxification pathways.
Thyroxine: Thyroxine, also known as T4, is a hormone produced by the thyroid gland that plays a crucial role in regulating metabolism, growth, and development in the body. It is a key component in maintaining endocrine wellness and overall health across the lifespan.
Trace minerals: Trace minerals, also known as microminerals, are essential nutrients required by the body in minute amounts. They play critical roles in various physiological functions, including enzyme activity and hormone regulation.
Trace Minerals: Trace minerals, also known as micronutrients, are essential elements that the human body requires in small amounts for various physiological functions. These minerals are needed in microgram or milligram quantities, unlike the macronutrients that are needed in larger quantities. Trace minerals play crucial roles in maintaining overall health and well-being.
Triiodothyronine: Triiodothyronine, also known as T3, is a thyroid hormone that plays a crucial role in regulating the body's metabolism. It is produced by the thyroid gland and is essential for maintaining normal physiological processes, including energy production, growth, and development.
Urinary Iodine: Urinary iodine is a measure of the amount of iodine excreted in the urine, which reflects an individual's iodine status and intake. Iodine is an essential mineral required for the proper functioning of the thyroid gland and the production of thyroid hormones, making it a crucial factor in the context of 3.2 Minerals.
Zinc: Zinc is an essential trace mineral crucial for numerous biological functions, including immune response, DNA synthesis, and cell division. It also plays a significant role in maintaining neurological and pulmonary health.