Minerals In Diet

Dietary minerals are essential elements that are needed in small quantities for normal bodily function and good health. They can be categorized based on the amount required, although this classification is somewhat arbitrary and controversial.

1.  Macrominerals, which include sodium, potassium, chloride, calcium, magnesium, and phosphorus, are minerals that adults need in amounts greater than 100 mg per day. However, they are not the main focus of this article.
2. Trace elements, also known as trace minerals, are typically defined as minerals that adults require in amounts ranging from 1 to 100 mg per day. Examples of trace elements include copper, fluoride, manganese, zinc, and iodine, which is sometimes classified as an ultratrace element. These minerals will be discussed in the following sections.
3. Ultratrace elements, which are minerals that adults require in amounts less than 1 mg per day, are usually defined as such. Examples of ultratrace elements include chromium and selenium, which will be discussed in the following section. Arsenic, boron, and molybdenum are other examples of ultratrace elements, but they are not the primary focus of this article.

Iron is essential for the formation of hemoglobin in red blood cells, which helps transport oxygen throughout the body. Zinc is important for cell growth and division, immune function, and wound healing. Copper is involved in the production of red blood cells, connective tissue, and the synthesis of neurotransmitters. Manganese is necessary for bone development, wound healing, and the metabolism of carbohydrates, proteins, and cholesterol. Iodine is essential for thyroid function and the production of thyroid hormones, which regulate metabolism. Selenium is important for antioxidant defense and the proper functioning of the immune system. Chromium is involved in the metabolism of carbohydrates, fats, and proteins.

Most trace elements can be obtained through a healthy and balanced diet that includes a variety of fruits, vegetables, whole grains, lean protein, and dairy products. However, some people may require supplements or fortified foods to ensure they are getting adequate amounts of these important micronutrients. It’s important to talk to a healthcare professional before taking any dietary supplements, as excessive intake of certain trace elements can lead to toxicity and health problems.

Trace element deficiencies occur when there is an insufficient amount of essential trace minerals in the body. Trace element deficiencies can be caused by a variety of factors, including a diet that is low in these minerals, malabsorption syndromes, certain medications that interfere with mineral absorption, and underlying medical conditions that increase the body’s requirements for these minerals. The symptoms of trace element deficiencies can vary depending on the specific mineral that is deficient and the severity and duration of the deficiency.

Zinc

Dietary reference intake – The recommended dietary reference intake for zinc varies by age and sex, rising from 3 mg/day in early childhood to 8 mg/day for adult females and 11 mg/day for adult males

Deficiency – Zinc deficiency is a condition that occurs when there is insufficient zinc in the body. Zinc is an essential mineral that plays a vital role in many bodily functions, including immune function, wound healing, and growth and development. Zinc deficiency can lead to a variety of health problems, particularly in children and pregnant women.

The symptoms of zinc deficiency can vary depending on the severity and duration of the deficiency. Some common symptoms of zinc deficiency include:

1. Delayed growth and development
2. Weak immune system, leading to frequent infections
3. Slow wound healing
4. Skin rashes or lesions
5. Diarrhea
6. Loss of appetite
7. Hair loss
8. Impaired sense of taste or smell
9. Poor night vision
10. Behavioral changes, such as irritability and depression

Zinc deficiency can be caused by a variety of factors, including poor diet, malabsorption syndromes, alcoholism, chronic liver or kidney disease, and certain medications. Zinc deficiency is more common in developing countries, where people may not have access to a diverse and nutrient-dense diet.

The treatment for zinc deficiency involves increasing the intake of zinc through diet or supplementation. Zinc can be found in a variety of foods, including:

1. Oysters: Oysters are one of the best sources of zinc.
2. Meat: Beef, pork, and chicken are good sources of zinc.
3. Seafood: Crab, lobster, and shrimp are good sources of zinc.
4. Legumes: Lentils, chickpeas, and kidney beans are good sources of zinc.
5. Nuts and seeds: Cashews, pumpkin seeds, and hemp seeds are good sources of zinc.
6. Dairy products: Milk, cheese, and yogurt are good sources of zinc.
7. Whole grains: Brown rice, quinoa, and oats are good sources of zinc. 

It’s important to note that the absorption of zinc from plant-based sources can be limited due to the presence of phytic acid, which can bind to zinc and inhibit its absorption. To increase zinc absorption from plant-based sources, it’s recommended to soak or sprout grains and legumes, as well as to consume zinc-rich foods with foods that are high in vitamin C. A varied and balanced diet that includes a variety of zinc-rich foods is the best way to ensure adequate intake of this important nutrient.

Iron

Dietary reference intake – The recommended intake for iron in different life stages varies. The requirements are higher in reproductive-aged females (18 mg/day) compared with adult males (8 mg/day) and increase to 27 mg/day during pregnancy

Deficiency – Iron deficiency is a common nutritional disorder that occurs when there is insufficient iron in the body. Iron is an essential mineral that plays a vital role in many bodily functions, including the production of hemoglobin in red blood cells, which carries oxygen throughout the body. Iron deficiency can lead to a variety of health problems, particularly in children, pregnant women, and women of reproductive age.

The symptoms of iron deficiency can vary depending on the severity and duration of the deficiency. Some common symptoms of iron deficiency include:

1. Fatigue and weakness
2. Shortness of breath
3. Headaches
4. Dizziness or lightheadedness
5. Pale skin and nails
6. Cold hands and feet
7. Rapid heartbeat
8. Restless leg syndrome
9. Brittle nails
10. Pica, which is a craving for non-food items such as ice or dirt

Iron deficiency can be caused by a variety of factors, including poor diet, malabsorption syndromes, blood loss, and certain medical conditions. Women are more likely to develop iron deficiency due to blood loss during menstruation and pregnancy.

The treatment for iron deficiency involves increasing the intake of iron through diet or supplementation. Iron can be found in a variety of foods, including:

1. Red meat: Beef, pork, and lamb are excellent sources of heme iron, which is highly absorbable by the body.
2. Poultry: Chicken and turkey are good sources of heme iron.
3. Seafood: Oysters, clams, shrimp, and sardines are good sources of heme iron, while salmon and tuna are good sources of non-heme iron.
4. Legumes: Lentils, kidney beans, chickpeas, navy beans, and soybeans are good sources of non-heme iron.
5. Dark leafy greens: Spinach, kale, collard greens, and swiss chard are good sources of non-heme iron.
6. Fortified cereals: Many breakfast cereals are fortified with iron.
7. Tofu: Some brands of tofu are fortified with iron.

It’s important to note that heme iron from animal sources is more easily absorbed by the body than non-heme iron from plant sources. To enhance the absorption of non-heme iron, it’s recommended to consume it with vitamin C-rich foods, such as citrus fruits, bell peppers, and broccoli. On the other hand, it’s important to avoid consuming calcium-rich foods, such as dairy products and calcium supplements, with iron-rich foods, as calcium can inhibit iron absorption. A varied and balanced diet that includes a variety of iron-rich foods is the best way to ensure adequate intake of this important nutrient. 

Copper

Dietary reference intake — The recommended dietary allowance (RDA) for copper is 340 mcg/day for young children and rises to 900 mcg/day for adults

Deficiency – Copper deficiency is a rare condition that occurs when there is insufficient copper in the body. Copper is an essential mineral that plays a vital role in many bodily functions, including the production of red and white blood cells, the absorption and utilization of iron, and the function of the nervous and immune systems. Copper deficiency can lead to a variety of health problems, particularly in infants and adults with malabsorption syndromes or other underlying medical conditions.

The symptoms of copper deficiency can vary depending on the severity and duration of the deficiency. Some common symptoms of copper deficiency include:

1. Anemia
2. Fatigue and weakness
3. Bone and joint problems
4. Pale skin and hair
5. Frequent infections
6. Abnormalities in the growth and development of infants
7. Neurological problems, such as numbness and tingling in the hands and feet, difficulty walking, and cognitive decline

Copper deficiency can be caused by a variety of factors, including malabsorption syndromes, gastrointestinal surgery, zinc supplementation, and certain medical conditions, such as Menkes disease, which is a rare genetic disorder that affects copper metabolism.

The treatment for copper deficiency involves increasing the intake of copper through diet or supplementation. Copper can be found in a variety of foods, including:

1. Organ meats: Liver, kidney, and heart are excellent sources of copper.
2. Shellfish: Oysters, mussels, and lobster are good sources of copper.
3. Nuts and seeds: Cashews, sunflower seeds, and sesame seeds are good sources of copper.
4. Legumes: Lentils, chickpeas, and kidney beans are good sources of copper.
5. Dark leafy greens: Spinach and kale are good sources of copper.
6. Chocolate: Dark chocolate is a good source of copper.
7. Mushrooms: Shiitake and crimini mushrooms are good sources of copper.

It’s important to note that the absorption of copper can be inhibited by high intakes of zinc, iron, and vitamin C, as well as by phytates found in whole grains, legumes, and nuts. However, a varied and balanced diet that includes a variety of copper-rich foods can provide adequate intake of this important nutrient. 

Manganese

Dietary reference intake – The tolerable upper intake level (UL) for manganese is 2 mg/day in toddlers and up to 11 mg/day for adults. Grains, dried fruit, vegetables, and nuts are good sources of manganese, but absorption is very variable

Deficiency – Manganese deficiency is a rare condition that occurs when there is insufficient manganese in the body. Manganese is an essential trace mineral that plays a vital role in many bodily functions, including the metabolism of carbohydrates, amino acids, and cholesterol, and the formation of bone and cartilage. Manganese deficiency can lead to a variety of health problems, particularly in individuals who have underlying medical conditions or who are consuming a diet that is low in manganese.

The symptoms of manganese deficiency can vary depending on the severity and duration of the deficiency. Some common symptoms of manganese deficiency include:

1. Impaired glucose tolerance
2. Weak bones and joint pain
3. Muscle and nerve problems, such as tremors and seizures
4. Scaly dermatitis
5. Impaired growth and development in children

Iodine

Dietary reference intake –  The recommended dietary allowance (RDA) for iodine is 90 mcg/day for children 1 to 8 years old, 120 mcg/day for children 9 to 13 years, and rises to 150 mcg/day for older adolescents and adults.

Deficiency – Iodine deficiency is a common nutritional disorder that occurs when there is insufficient iodine in the body. Iodine is an essential mineral that plays a vital role in the production of thyroid hormones, which regulate metabolism, growth, and development. Iodine deficiency can lead to a variety of health problems, particularly in pregnant women and young children.

The symptoms of iodine deficiency can vary depending on the severity and duration of the deficiency. Some common symptoms of iodine deficiency include:

1. Enlargement of the thyroid gland, also known as goiter
2. Fatigue and weakness
3. Weight gain
4. Cold intolerance
5. Dry skin and hair
6. Cognitive impairment
7. Developmental delays in children
8. Increased risk of miscarriage and stillbirth in pregnant women

Iodine deficiency is caused by a lack of iodine in the diet, particularly in areas where the soil is deficient in iodine. It can also be caused by the consumption of foods that inhibit iodine uptake, such as cassava and millet, and by exposure to goitrogens, which are substances that interfere with the function of the thyroid gland.

The treatment for iodine deficiency involves increasing the intake of iodine through diet or supplementation. Iodine can be found in a variety of foods, including:

1. Seafood: Fish, shellfish, and seaweed are all excellent sources of iodine. Seaweed, such as kelp, is one of the richest dietary sources of iodine.
2. Dairy products: Milk, yogurt, and cheese are good sources of iodine, as the iodine content of dairy products depends on the iodine content of the animal’s feed.
3. Eggs: Eggs are a good source of iodine, as the iodine content of eggs depends on the iodine content of the hen’s feed.
4. Iodized salt: Salt is often fortified with iodine to help prevent iodine deficiency.

Selenium

Dietary reference intake – The recommended dietary allowance (RDA) for selenium is 20 mcg/day for young children, rising to 55 mcg/day for adults. Seafood, kidney and liver, and meat are good sources of selenium.

Deficiency – Selenium deficiency is a rare condition that occurs when there is insufficient selenium in the body. Selenium is an essential trace mineral that plays a vital role in many bodily functions, including the metabolism of thyroid hormones, antioxidant defense mechanisms, and immune system function. Selenium deficiency can lead to a variety of health problems, particularly in individuals with underlying medical conditions or who are consuming a diet that is low in selenium.

The symptoms of selenium deficiency can vary depending on the severity and duration of the deficiency. Some common symptoms of selenium deficiency include:

1. Weak immune system, leading to frequent infections
2. Fatigue and weakness
3. Cognitive decline and memory problems
4. Muscle and joint pain
5. Hair loss and brittle nails
6. Fertility problems in both men and women 

Chromium

Dietary reference intake – The adequate intake of chromium for adults is 20 to 35 mcg/day

Deficiency – Chromium deficiency is mostly observed in hospitalized patients who are malnourished and have increased catabolism and metabolic demands. Early reports of chromium deficiency were seen in patients who received parenteral nutrition. In diabetic patients who received total parenteral nutrition (TPN) for an extended period, human chromium deficiency has been linked to higher insulin requirements. However, supplementing with chromium in these patients improved glucose tolerance and reduced the use of carbohydrates for energy, indicating a preference for fat metabolism.

Other individuals who are at risk of chromium deficiency include patients with short bowel syndrome, burns, traumatic injuries, or those on parenteral nutrition without proper trace element supplementation.

Low levels of chromium have been associated with impaired glucose tolerance and unfavorable lipid profiles, particularly in individuals with type 2 diabetes. While several studies suggest a correlation between chromium levels and diabetes, a definitive causal relationship has not been established.

Symptoms – The symptoms of chromium deficiency can vary depending on the severity and duration of the deficiency. Some common symptoms of chromium deficiency include:

1. Impaired glucose tolerance and high blood sugar levels
2. Weight loss
3. Fatigue and weakness
4. Reduced insulin sensitivity
5. Increased risk of cardiovascular disease

The treatment for chromium deficiency involves increasing the intake of chromium through diet or supplementation. Chromium can be found in a variety of foods, including:

1. Whole grains: Whole wheat, barley, and oats are good sources of chromium.
2. Meat: Beef, chicken, and turkey are good sources of chromium.
3. Seafood: Shellfish, such as oysters and clams, are good sources of chromium.
4. Nuts and seeds: Brazil nuts, almonds, and flaxseeds are good sources of chromium.
5. Fruits and vegetables: Broccoli, green beans, potatoes, and apples are good sources of chromium.