#uncat 

**Minerals** are inorganic elements.

While [[Vitamins]] are like "tiny little maids" making sure your body is "clean", minerals are more sturdy stuff, the mortar and bvricks that strengthen the frame of the house.

There are 2 types of minerals essential for human life, classified as:
![[Pasted image 20250702011056.png]]
Both are vital.

However:
Major minerals: body stores >5 g of each, need to consume >100mg per day of each
Much less for trace elements

## Major minerals
Calcium, phosphorus, and magnesium are the major minerals (the rest except sulfur are principal electrolytes)
Sulfur is an integral part of all proteins, any diet adequate in proteins also provides adequate amounts of sulfur.

![[Pasted image 20250702012508.png]]

>[!Calcium in bones]
>![[Pasted image 20250702012702.png]]

Best sources of calcium:
- dairy products
- fish
- dark green leafy vegetables (hard to absorb though)

~230 g of 2% milk ~~ 300 mg of calcium

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Phosphorus is also essential for strong bones and teeth. P enables cells to transmit the genetic code to the new cells creates when a cell divides and reproduces

Best sources of phosphorus:
- high-protein foods (meat, etc)
- grains, nuts, seeds
~230 g of 2% milk ~~ 175mg of phosphorus

---

Your body uses magnesium to make body tissues, esp. bone.
Chlorophyll contains magnesium, so plant fods are excellent sources of magnesium

## Trace elements

Iron is an essential consituent of **hemoglobin** and **myoglobin**, two proteins that store and transport oxygen.
Hemoglobin makes red blood cells red; myoglobin does the same for muscle tissue.

Best food sources of iron:
- heme iron (iron attached to a specific protein, easily absorbed)
	- organ meats (liver, heart, kidneys)
	- red meat
	- egg yolks
- non-heme iron (without the protein attachment, harder to absorb), because plants have so-called **phylates**, which this iron into compounds
	- whole grains
	- wheat germ
	- raisins
	- nuts
	- seeds
	- prunes
	- potato skin

>[!Iron in supplements]
>![[Pasted image 20250702210456.png]]



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Zinc protects nerve and brain tissue, bolsters the immune system, and is essential for healthy growth
Zinc is plentyful in the testes, where it's used in making a continuous supply of testosterone.

Best sources of zinc:
- Meat
- Liver
- Eggs
- Nuts
- Beans
- Pumpkin
- Whole grain products

As with iron, plant zinc is harder to absorb

~90g of beef ~~ 7 mg zinc

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Iodine is a component of the thyroid hormones **thyroxine** and **triiodothyronine**, which help regulate cell activities

Best sources:
- seafood
- plants grown near or in the ocean
- enriched food

--- 
Selenium first identified as nutrient in 1979, Chinese researchers noted that people with low selenium were at increased risk of **Keshan disease** (disorder of the heart muscle)

Best sources:
- seafood
- meat
- organ meats
- eggs
- dairy products

---
Copper - antioxidant found in enzymes that deactivate free radicals and make it possible for your body to absorb and use iron, along with other uses like preventing your hair from turning gray prematurely

Best sources:
- organ meats
- seafood
- nuts
- dried beans (including chocolate)

---
Most of the manganese in your body is in your glands and bones. It promotes a healthy reproductive system, and during pregnancy, manganese enhances proper growth of fetal tissue.

Best sources:
 - whole grains
 - cereal products
 - fruits
 - vegetables

---
Fluoride
(фторид)

Form of the element fluorine found in drinking water, hardens dental enamel, reducing your risk of getting cavities

Best sources:
- fluoridated drinking water

---
Very small amounts of trivalent chromium, a digestible form of chromium, are essential for several enzymes that you need to metabolize fat

Best sources:
- meat and potatoes
- cheese
- whole grain cereals
- baked goods
- some vegetables

---
Molybdenum is a constituent of several enzymes that metabolize proteins. 

Best sources:
- beans
- grains
- dairy products (because cows eat grains)

## Deficiencies and hypovitaminoses
P, Mg, S, F, Mn, Cr, M - very rare deficiencies

![[Pasted image 20250702212113.png]]

Overdoses:
![[Pasted image 20250702212140.png]]
Overdoses:
![[Pasted image 20250702212149.png]]
Overdoses
![[Pasted image 20250702212211.png]]

You need more than the RDA if:
- you're a strict vegetarian (iron, calcium)
- you live inland, away from the ocean (zinc)
- you're a man (more zinc cuz you lose some at ejaculation)
- you're a woman (iron)
- you're pregnant of nursing (everything)