Changes

Lesson 10 - The Role Of Minerals In Human Nutrition

= Lesson 10 - The Role Of Minerals In Human Nutrition =

10.1. Introduction

== Introduction ==

 

 

 

 

 

 

 

 

 

 

“We have become so accustomed to the practice of dividing foodstuffs into their various nutritive factors—proteins, carbohydrates, fats, minerals, vitamins, etc.— that we often miss the importance of the whole food.”

“We have become so accustomed to the practice of dividing foodstuffs into their various nutritive factors—proteins, carbohydrates, fats, minerals, vitamins, etc.— that we often miss the importance of the whole food.”

As we begin our lesson on minerals, it is important to keep Dr. Shelton’s observation in mind. Phrases like “iron deficiency” and “calcium-rich foods” are all too common in the study of minerals, and they represent a fragmented view of our diet and nutritional well-being.

As we begin our lesson on minerals, it is important to keep Dr. Shelton’s observation in mind. Phrases like “iron deficiency” and “calcium-rich foods” are all too common in the study of minerals, and they represent a fragmented view of our diet and nutritional well-being.

A mineral deficiency rarely exists by itself in a vacuum, nor can a single food be rec- ommended exclusively because of a particular mineral content. The study of minerals by themselves necessarily leads to a fragmented view of nutrition, and the student should not be quick to attribute conditions in the body solely to a mineral deficiency, nor should he choose certain foods entirely because of their mineral content.

A mineral deficiency rarely exists by itself in a vacuum, nor can a single food be recommended exclusively because of a particular mineral content. The study of minerals by themselves necessarily leads to a fragmented view of nutrition, and the student should not be quick to attribute conditions in the body solely to a mineral deficiency, nor should he choose certain foods entirely because of their mineral content.

Instead, it is more important to realize that minerals have an interdependence be- tween many other various elements of food and with the complex actions of the organ- ism itself. Minerals are not isolated food factors, but parts of the nutritional whole.

Instead, it is more important to realize that minerals have an interdependence be- tween many other various elements of food and with the complex actions of the organ- ism itself. Minerals are not isolated food factors, but parts of the nutritional whole.

10.1.2 What Are Minerals?

=== What Are Minerals? ===

 

The broadest definition of a mineral is that it is something that is “neither vegetable nor animal.” It has also been defined as a “solid homogeneous crystalline chemical element or compound” such as iron, copper, carbon, aluminium and so forth. For this les- son, we define a mineral as follows: A naturally occurring inorganic element in the soil which is transformed into an organic compound for use and assimilation by the human body.

The broadest definition of a mineral is that it is something that is “neither vegetable nor animal.” It has also been defined as a “solid homogeneous crystalline chemical ele- ment or compound” such as iron, copper, carbon, aluminium and so forth. For this les- son, we define a mineral as follows: A naturally occurring inorganic element in the soil which is transformed into an organic compound for use and assimilation by the human body.

Notice that there are two parts to the definition: 1) We are concerned only with those minerals that are directly usable by the human organism and that are vital to the healthy functioning of the body. 2) We make a very important distinction between the inorganic form of the mineral as it occurs in the soil and the organic form of the mineral as it is used by the human body. This difference between organic and inorganic mineral forms is the crucial point in understanding mineral nutrition, and is discussed at length later in this lesson.

Notice that there are two parts to the definition: 1) We are concerned only with those minerals that are directly usable by the human organism and that are vital to the healthy functioning of the body. 2) We make a very important distinction between the inorganic form of the mineral as it occurs in the soil and the organic form of the mineral as it is used by the human body. This difference between organic and inorganic mineral forms is the crucial point in understanding mineral nutrition, and is discussed at length later in this lesson.

10.2. The Minerals In The Body

== The Minerals In The Body ==

 

10.2.1 A List of Major and Trace Minerals

10.2.1 A List of Major and Trace Minerals

10.2.2 Traditional Approach to Mineral Nutrition 10.2.3 The Major Minerals in the Body

10.2.2 Traditional Approach to Mineral Nutrition  

10.2.1 A List of Major and Trace Minerals

10.2.3 The Major Minerals in the Body

We still do not know all the minerals that are present and utilized within the body. We do, however, recognize twenty-eight minerals that have definite uses in the body, and twelve other minerals whose uses are not fully understood.

We still do not know all the minerals that are present and utilized within the body. We do, however, recognize twenty-eight minerals that have definite uses in the body, and twelve other minerals whose uses are not fully understood.

|Selenium Strontium Vanadium

|Selenium Strontium Vanadium

|}

|}

Of the twenty-eight recognized minerals, recommended dietary allowances have been determined for only six: Calcium, phosphorous, iodine, iron, zinc and magnesium. The rest of the minerals are also important to the functioning of the body, but the exact body needs are too indeterminate to list.

Of the twenty-eight recognized minerals, recommended dietary allowances have been determined for only six: Calcium, phosphorous, iodine, iron, zinc and magnesium. The rest of the minerals are also important to the functioning of the body, but the exact body needs are too indeterminate to list.

This is the traditional approach to studying minerals and is a basis for understanding some of the other facts in this lesson. However, this approach does have some shortcom- ings, and we should note them.

This is the traditional approach to studying minerals and is a basis for understanding some of the other facts in this lesson. However, this approach does have some shortcom- ings, and we should note them.

First, their use in the body: No mineral is used in isolation within the body. All min- erals interact with other minerals, vitamins, enzymes and so on. It is overly simplistic to say that “iron builds rich blood” or “calcium makes strong bones.” For instance, copper must also be present for the iron to be used in blood-building. Likewise, a certain amount of phosphorus must also be present along with the calcium to build bones. However, it is also a fact that certain minerals are utilized by the body as nutrients for specific organs moreso than other organs. Also, the body uses certain minerals in performing certain body functions. Nonetheless, in studying an individual mineral, keep in mind that it is only a part of a whole complex process.

''First, their use in the body:'' No mineral is used in isolation within the body. All min- erals interact with other minerals, vitamins, enzymes and so on. It is overly simplistic to say that “iron builds rich blood” or “calcium makes strong bones.” For instance, copper must also be present for the iron to be used in blood-building. Likewise, a certain amount of phosphorus must also be present along with the calcium to build bones. However, it is also a fact that certain minerals are utilized by the body as nutrients for specific organs moreso than other organs. Also, the body uses certain minerals in performing certain body functions. Nonetheless, in studying an individual mineral, keep in mind that it is only a part of a whole complex process.

 

Next, the effect of a mineral deficiency: A mineral deficiency rarely exists in a vacu- um and is seldom the only cause for a condition exhibited by the body. Often, a mineral deficiency occurs even when there is an abundance of the needed mineral in the diet, but the body cannot digest nor assimilate the mineral. Mineral deficiencies are discussed at length later in this lesson.

The recommended allowance of a mineral: This can be almost meaningless. Mineral requirements depend upon individual constitution, climate, type of work, personality, age, sex, body weight, level of health and hundreds of other factors. There can never be one recommended allowance of a mineral that applies to everyone. All given Recom- mended Allowances may vary considerably and they should not be considered as “law.”

''Next, the effect of a mineral deficiency:'' A mineral deficiency rarely exists in a vacu- um and is seldom the only cause for a condition exhibited by the body. Often, a mineral deficiency occurs even when there is an abundance of the needed mineral in the diet, but the body cannot digest nor assimilate the mineral. Mineral deficiencies are discussed at length later in this lesson.

Finally, Food Sources of a mineral: Minerals are abundantly supplied in all foods natural to man’s diet (fruit, vegetables, seeds, nuts and sprouts). There are certain mineral-rich foods such as calf liver, clams, milk, etc. that are not suitable for the human organism, and any mineral content they may have is negated by the harmful effects they have on the body. Only suitable foods for man are listed in this lesson as sources of a par- ticular mineral. Note also that the mineral contents of foods are calculated upon a fixed size portion (e.g., 100 grams, 4 ounces, etc.). This type of calculation unfairly favors the concentrated foods such as dried fruits, seaweed, nuts, seeds, etc. When choosing such foods keep in mind that ounce for ounce, a person normally eats a larger amount of the less-concentrated foods.

''The recommended allowance of a mineral:'' This can be almost meaningless. Mineral requirements depend upon individual constitution, climate, type of work, personality, age, sex, body weight, level of health and hundreds of other factors. There can never be one recommended allowance of a mineral that applies to everyone. All given Recommended Allowances may vary considerably and they should not be considered as “law.”

10.2.3 The Major Minerals in the Body

''Finally, Food Sources of a mineral:'' Minerals are abundantly supplied in all foods natural to man’s diet (fruit, vegetables, seeds, nuts and sprouts). There are certain mineral-rich foods such as calf liver, clams, milk, etc. that are not suitable for the human organism, and any mineral content they may have is negated by the harmful effects they have on the body. Only suitable foods for man are listed in this lesson as sources of a particular mineral. Note also that the mineral contents of foods are calculated upon a fixed size portion (e.g., 100 grams, 4 ounces, etc.). This type of calculation unfairly favors the concentrated foods such as dried fruits, seaweed, nuts, seeds, etc. When choosing such foods keep in mind that ounce for ounce, a person normally eats a larger amount of the less-concentrated foods.

Use in the Body: Calcium is the most abundant mineral in the body. Almost 99% of the body’s calcium is in the skeletal structure and the teeth. Calcium is essential for the clotting of blood, the action of certain enzymes and the control of the passage of fluids through the cell walls. It is also essential to normal heart action and muscle contraction.

''Use in the Body:'' Calcium is the most abundant mineral in the body. Almost 99% of the body’s calcium is in the skeletal structure and the teeth. Calcium is essential for the clotting of blood, the action of certain enzymes and the control of the passage of fluids through the cell walls. It is also essential to normal heart action and muscle contraction.

Effect of deficiency: Calcium deficiency results in retarded bone and tooth develop- ment and a fragile skeletal structure. Nervous irritability and muscle sensitivity are, also signs of calcium deficiency. Since calcium is needed for bone and tooth growth, children especially need an adequate calcium intake.

''Effect of deficiency:'' Calcium deficiency results in retarded bone and tooth development and a fragile skeletal structure. Nervous irritability and muscle sensitivity are, also signs of calcium deficiency. Since calcium is needed for bone and tooth growth, children especially need an adequate calcium intake.

Recommended Allowances: The National Academy of Sciences has made the fol- lowing recommendations for daily calcium intake:

''Recommended Allowances:'' The National Academy of Sciences has made the following recommendations for daily calcium intake:

{| class="wikitable"

{| class="wikitable"

|Men and Women 800 milligrams

|Men and Women

|800 milligrams

|-

|-

|Children 800 milligrams

|Children

|800 milligrams

|-

|-

|Teenagers 1200 milligrams

|Teenagers

|1200 milligrams

|-

|-

|Infants 500 milligrams

|Infants

|500 milligrams

|-

|-

|Pregnant and Nursing Mothers 1200 milligrams

|Pregnant and Nursing Mothers

|1200 milligrams

|}

|}

Food Sources: The following foods are high in calcium content:

''Food Sources:'' The following foods are high in calcium content:

{| class="wikitable"

{| class="wikitable"

|Sesame seeds Oranges

|Sesame seeds

|Oranges

|-

|-

|Green vegetable leaves Strawberries

|Green vegetable leaves

|Strawberries

|-

|-

|Almonds Papayas

|Almonds

|Papayas

|-

|-

|Figs Most nuts

|Figs

|Most nuts

|-

|-

|Sunflower seeds Most seeds

|Sunflower seeds

|Most seeds

|-

|-

|Broccoli Most green vegetables

|Broccoli

|Most green vegetables

|-

|-

|Apricots Most fruits

|Apricots

|Most fruits

|-

|-

|Dates

|Dates

|}

|}

Use in the Body: Phosphorus occurs in the protoplasm and nucleus of every cell. It is used in more functions than any other mineral in the body. Phosphorus is necessary to metabolize fats, carbohydrates and proteins. It is used with calcium in the building of bones and teeth. The building of nerve tissue and brain cells requires phosphorus. Like calcium, the largest amount of phosphorus is found in the bones.

''Use in the Body'': Phosphorus occurs in the protoplasm and nucleus of every cell. It is used in more functions than any other mineral in the body. Phosphorus is necessary to metabolize fats, carbohydrates and proteins. It is used with calcium in the building of bones and teeth. The building of nerve tissue and brain cells requires phosphorus. Like calcium, the largest amount of phosphorus is found in the bones.

Effect of deficiency: A deficiency of phosphorus affects the skeletal structure simi- larly to a calcium deficiency. A lack of this mineral may also result in mental fatigue and a feeling of depression resulting from exhausted nerve energy.

''Effect of deficiency'': A deficiency of phosphorus affects the skeletal structure simi- larly to a calcium deficiency. A lack of this mineral may also result in mental fatigue and a feeling of depression resulting from exhausted nerve energy.

Recommended Allowances: The following are the official Recommended Al- lowances for daily phosphorus intake (revised 1974):

''Recommended Allowances'': The following are the official Recommended Al- lowances for daily phosphorus intake (revised 1974):

Food Sources: All seeds and nuts are excellent sources of phosphorus. In addition, the following foods contain a high percentage of phosphorus:

''Food Sources'': All seeds and nuts are excellent sources of phosphorus. In addition, the following foods contain a high percentage of phosphorus:

{| class="wikitable"

{| class="wikitable"

|Infants 400 milligrams

|Infants

|400 milligrams

|-

|-

|Children 800 milligrams

|Children

|800 milligrams

|-

|-

|Teenagers 1200 milligrams

|Teenagers

|1200 milligrams

|-

|-

|Adults 800 milligrams

|Adults

|800 milligrams

|-

|-

|Pregnant and Nursing Mothers 1200 milligrams

|Pregnant and Nursing Mothers

|1200 milligrams

|}

|}

{| class="wikitable"

{| class="wikitable"

|Coconuts Apples

|Coconuts

|Apples

|-

|-

|Peaches Pears

|Peaches

|Pears

|-

|-

|Apricots Avocados

|Apricots

|Avocados

|-

|-

|Broccoli Green vegetable leaves

|Broccoli

|Green vegetable leaves

|-

|-

|Figs Carrots

|Figs

|Carrots

|-

|-

|Dates Mung bean sprouts

|Dates

|Mung bean sprouts

|-

|-

|Cabbage Beets

|Cabbage

|Beets

|-

|-

|Squash Persimmons

|Squash

|Persimmons

|}

|}

Use in the Body: Potassium is a factor in tissue elasticity, healing injuries in the body, liver functioning, normal bowel activity and regular heart rhythm. It is used in regulation of nerve and muscle action and is needed for intercellular fluid balance.

''Use in the Body:'' Potassium is a factor in tissue elasticity, healing injuries in the body, liver functioning, normal bowel activity and regular heart rhythm. It is used in regulation of nerve and muscle action and is needed for intercellular fluid balance.

Effect of deficiency: A lack of potassium often results in liver ailments, pimpling of the skin and the slow healing of sores. Weak muscular control and incomplete digestion also accompany a potassium deficiency.

''Effect of deficiency:'' A lack of potassium often results in liver ailments, pimpling of the skin and the slow healing of sores. Weak muscular control and incomplete digestion also accompany a potassium deficiency.

Recommended Allowances: No official recommendations exist for potassium, but unofficial sources estimate the body’s daily potassium needs at about 3000 milligrams for adults and 1500 milligrams for children.

''Recommended Allowances:'' No official recommendations exist for potassium, but unofficial sources estimate the body’s daily potassium needs at about 3000 milligrams for adults and 1500 milligrams for children.

Food Sources: Potassium is abundantly supplied in a proper diet, and non-meat eaters should never have a problem in obtaining sufficient potassium. The following foods are especially rich in potassium:

''Food Sources:'' Potassium is abundantly supplied in a proper diet, and non-meat eaters should never have a problem in obtaining sufficient potassium. The following foods are especially rich in potassium:

{| class="wikitable"

{| class="wikitable"

|Apricots Green vegetable leaves

|Apricots Green vegetable leaves