2. MineralsMinerals
The human body needs 20 mineral elements in smallThe human body needs 20 mineral elements in small
amounts to protect us from diseasesamounts to protect us from diseases
Major mineral elementsMajor mineral elements Trace mineral elementsTrace mineral elements
Calcium Ca Iron FeCalcium Ca Iron Fe
Phosphorus P Zinc ZnPhosphorus P Zinc Zn
Sodium Na Iodine ISodium Na Iodine I
Potassium K Copper CuPotassium K Copper Cu
Magnesium MgMagnesium Mg
Chloride ClChloride Cl
3. CalciumCalcium
Found in bone & teeth (99%) and rest in blood,Found in bone & teeth (99%) and rest in blood,
muscles and nerves.muscles and nerves.
Calcification is the word for the hardening of theCalcification is the word for the hardening of the
bonesbones
They harden by absorbing Calcium and PhosphorusThey harden by absorbing Calcium and Phosphorus
(Calcium phosphate)(Calcium phosphate)
4. SourcesSources
Milk (103mg/100g)Milk (103mg/100g)
Cheese (800mg/100g)Cheese (800mg/100g)
Yoghurt.Yoghurt.
Tinned Fish e.g. Sardines 550mg/100gTinned Fish e.g. Sardines 550mg/100g
Leafy green veg. e.g. Spinach 70mg/100gLeafy green veg. e.g. Spinach 70mg/100g
Fortified flourFortified flour
Hard waterHard water
White Bread 100mg/100gWhite Bread 100mg/100g
6. FunctionsFunctions
Making strong bones and teethMaking strong bones and teeth
Blood ClottingBlood Clotting
Muscle contractions e.g. regular heartbeatMuscle contractions e.g. regular heartbeat
Normal nerve functionNormal nerve function
7. Calcium DeficiencyCalcium Deficiency
Rickets in childrenRickets in children
OsteomalaciaOsteomalacia
Tooth decayTooth decay
Poor blood clottingPoor blood clotting
Irregular muscular contractionsIrregular muscular contractions
Malfunction of nerve cellsMalfunction of nerve cells
8. AbsorptionAbsorption
Only 20-30% of the calcium we eat is absorbed.Only 20-30% of the calcium we eat is absorbed.
Certain things help or hinder absorptionCertain things help or hinder absorption
Assisting absorptionAssisting absorption Hindering absorptionHindering absorption
Vitamin DVitamin D
ParathormoneParathormone
PhosphorusPhosphorus
AcidAcid environment e.g. eatenvironment e.g. eat
vit.C with calciumvit.C with calcium
ProteinProtein –calcium has to–calcium has to
bonds to protein to bebonds to protein to be
absorbedabsorbed
PhytatesPhytates
OxalatesOxalates
Excess fatExcess fat
Excess proteinExcess protein
Wrong calcium / phosphorusWrong calcium / phosphorus
ratio.ratio.
Too many soft drinksToo many soft drinks
9. IRONIRON
50% of the iron in the human body is in the blood50% of the iron in the human body is in the blood
The rest is in the liver, spleen and bone marrow.The rest is in the liver, spleen and bone marrow.
Small amount in muscle protein and cell enzymes.Small amount in muscle protein and cell enzymes.
10. Sources of IronSources of Iron
Haem iron sourcesHaem iron sources Non-haem iron sourcesNon-haem iron sources
Offal e.g.Offal e.g.
liver(11mg/100g)liver(11mg/100g)
MeatMeat
Meat productsMeat products
ChickenChicken
Eggs (2mg/100g)Eggs (2mg/100g)
Whole cereals e.g.Whole cereals e.g.
Wholegrain flour (4mg/100g)Wholegrain flour (4mg/100g)
Dark green veg e.g.Dark green veg e.g.
Spinach (4mg/100g)Spinach (4mg/100g)
FishFish
11. RDA for IronRDA for Iron
ChildrenChildren 8mg8mg
AdolescentsAdolescents 14mg14mg
AdultsAdults 10mg10mg
Pregnancy/LactationPregnancy/Lactation 15mg15mg
12. Functions of IronFunctions of Iron
Needed to make haemoglobin in the red blood cellsNeeded to make haemoglobin in the red blood cells
which is needed to carry oxygen from the lungs towhich is needed to carry oxygen from the lungs to
the body cells.the body cells.
Needed to make myoglobin which carries oxygen toNeeded to make myoglobin which carries oxygen to
muscle.muscle.
Needed to make certain enzymes.Needed to make certain enzymes.
14. AnaemiaAnaemia
Caused by shortage of haemoglobin due to lack of ironCaused by shortage of haemoglobin due to lack of iron
in diet or failure to absorb the ironin diet or failure to absorb the iron
More common in females – menstruationMore common in females – menstruation
Symptoms: tiredness, dizziness, headaches, paleness,Symptoms: tiredness, dizziness, headaches, paleness,
breathlessness, loss of appetitebreathlessness, loss of appetite
15. Absorption of IronAbsorption of Iron
Only 15% of the iron you eat is absorbed.Only 15% of the iron you eat is absorbed.
Things that help iron absorption:Things that help iron absorption:
Source: haem iron is easier to absorbSource: haem iron is easier to absorb
Vit C changes ferric iron to the ferrous state which isVit C changes ferric iron to the ferrous state which is
easier to absorb.easier to absorb.
If haem and non-haem iron are eaten togetherIf haem and non-haem iron are eaten together
Things that hinder absorption:Things that hinder absorption:
Excess FibreExcess Fibre
TanninsTannins
Source: non-haemSource: non-haem
Phytates (in wholegrains), Oxalates (in dark green veg.)Phytates (in wholegrains), Oxalates (in dark green veg.)
16. Retaining vitamins & minerals inRetaining vitamins & minerals in
foodfood
Choose fresh foodChoose fresh food
Don’t store for too longDon’t store for too long
Store in cool dry darkStore in cool dry dark
placeplace
Eat raw if possibleEat raw if possible
Avoid peelingAvoid peeling
PrepPrep justjust before usebefore use
Avoid steepingAvoid steeping
Sharp knife reducesSharp knife reduces
oxidase damageoxidase damage
Use pre boiling saltedUse pre boiling salted
waterwater
Cook for shortest possibleCook for shortest possible
timetime
Use as little liquid asUse as little liquid as
possiblepossible
Cover cooking potCover cooking pot
Use cooking liquid in sauceUse cooking liquid in sauce
or gravyor gravy
Don’t add bread soda toDon’t add bread soda to
greensgreens
Serve immediately afterServe immediately after
cooking.cooking.
Avoid reheatingAvoid reheating
17. Potassium (K)Potassium (K)
SourcesSources FunctionsFunctions DeficiencyDeficiency
PulsesPulses
Green leafy veg.Green leafy veg.
BananaBanana
OrangesOranges
MeatMeat
MilkMilk
Fruit juiceFruit juice
NutsNuts
Fluid balance inFluid balance in
body tissuebody tissue
Healthy nervesHealthy nerves
Normal muscleNormal muscle
activityactivity
RareRare
Mental confusionMental confusion
Cardiac arrestCardiac arrest
Weak musclesWeak muscles
RDA:0.8-3.1gRDA:0.8-3.1g
18. Sodium (Na)Sodium (Na)
SourcesSources FunctionFunction DeficiencyDeficiency
SaltSalt
Processed foodProcessed food
Smoked foodSmoked food
Cured foodCured food
Meat productsMeat products
CheeseCheese
Snack foodsSnack foods
Fluid balance inFluid balance in
body tissuesbody tissues
Healthy nervesHealthy nerves
Normal muscleNormal muscle
activityactivity
Muscle weaknessMuscle weakness
Muscle crampMuscle cramp
Low blood pressureLow blood pressure
Loss of appetiteLoss of appetite
RDA:1.6gRDA:1.6g