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Minerals in Nutrition: Functions, Sources, and Health Impacts

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  • Difference between major and trace minerals

    Major minerals are required in amounts greater than 100 mg/day, while trace minerals are needed in smaller amounts (less than 100 mg/day).

  • Name the major minerals

    Major minerals include sodium, potassium, calcium, phosphorus, magnesium, chloride, and sulfur.

  • Factors affecting mineral bioavailability, absorption, and retention

    Factors include mineral form, presence of other nutrients, age, health status, and dietary components like phytates and oxalates.

  • Functions of sodium

    Sodium regulates fluid balance, nerve transmission, and muscle contraction.

  • Food sources of sodium

    Common sources are table salt, processed foods, and canned soups.

  • Sodium toxicity and deficiency symptoms

    Toxicity can cause hypertension; deficiency may lead to hyponatremia, causing muscle cramps and confusion.

  • Functions of potassium

    Potassium maintains fluid balance, supports nerve signals, and muscle contractions.

  • Food sources of potassium

    Found in bananas, oranges, potatoes, and spinach.

  • Potassium toxicity and deficiency symptoms

    Toxicity can cause irregular heartbeat; deficiency may cause muscle weakness and cramps.

  • Functions of calcium

    Calcium is essential for bone and teeth structure, muscle function, and nerve signaling.

  • Food sources of calcium

    Sources include dairy products, leafy greens, and fortified foods.

  • Calcium toxicity and deficiency symptoms

    Toxicity may cause kidney stones; deficiency leads to osteoporosis and muscle spasms.

  • Functions of phosphorus

    Phosphorus supports bone formation, energy metabolism, and acid-base balance.

  • Food sources of phosphorus

    Found in meat, dairy, nuts, and whole grains.

  • Phosphorus toxicity and deficiency symptoms

    Toxicity can impair calcium metabolism; deficiency is rare but may weaken bones.

  • Functions of magnesium

    Magnesium is involved in enzyme reactions, muscle and nerve function, and bone health.

  • Food sources of magnesium

    Sources include nuts, seeds, whole grains, and green leafy vegetables.

  • Magnesium toxicity and deficiency symptoms

    Toxicity may cause diarrhea; deficiency can lead to muscle cramps and irregular heartbeat.

  • Role of minerals in healthy bone tissue development

    Calcium, phosphorus, and magnesium are critical for bone structure and strength.

  • Minerals and osteoporosis

    Inadequate calcium and magnesium intake contributes to bone loss and increased risk of osteoporosis.