MINERALS Dr. Grosz
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MACROELEMENTS
1. Sodium (Na)
a) RDA 500 mg / dy
Blood level 140 - 145 meq / L
b) Functions
1. Osmotic pressure / water balance
2. A/B balance
3. Nerve impulses
4. Muscle contraction
5. Excretion of Ketones
c) Deficiency
1. Nausea
2. Muscle cramps
3. Apathy
4. Dizziness
5. Dehydration
d) Sources
1. Table salts
2. Animal products
3. Preservatives
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2. Potassium (K)
a) RDA 2000 mg / dy
Blood level 3 - 5 meq / L
b) Functions
1. Osmotic regulator
2. Nerve impulses
3. Muscle relaxation
4. A/B balance
5. Heart impulse
c) Deficiency
1. Muscle weakness
2. Abdominal bloating
d) Sources
1. Spinach
2. Banana
3. Musshrooms
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3. Calcium (Ca)
a) RDA 800 - 1500 mg / dy
Blood level 4.5 - 5.3 meq / L
b) Functions
1. Clotting
2. Rigidity / hardening
3. Impulse
4. Contraction
c) Deficiency
1. Osteoporosis
2. Rickets
3. Osteomalacia
4. Tetany
d) Sources
1. Milk products
2. Fish
3. Grains
4. Nuts
5. Leafy veggies
6. OJ
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4. Phosphorus (P)
a) RDA 800 mg / dy
Blood level 3.0 - 4.5 mg / 100 ml
b) Functions
1. Bone / tooth hardening
2. NRG production
3. Glycogenesis
4. A/B balance
5. DNA replication
c) Deficiency
1. Fatigue
2. Softening of hard tissues
d) Sources
1. Milk products
2. Most animal products
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5. Magnesium (Mg)
a) RDA 280 - 350 mg / dy
Blood level 1.5 - 2.5 meq / L
b) Functions
1. Muscle relaxation
2. Activates intracellular enzymes
c) Deficiency
1. Irritability
2. Tetany / tremors / convulsions
3. Irregular heart beat
d) Sources
1. Green leaf veggies
2. Nuts
3. Whole grains
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6. Chlorine (Cl)
a) RDA 700 mg / dy
Blood level 95 - 203 meq / L
b) Functions
1. Impulses
2. A/B balance
3. Chloride shift
c) Deficiency
Rare
d) Sources
Ubitquitous
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MICROELEMENTS
1. Iron (Fe)
a) RDA 10 - 15 mg / dy (ingested)
0.9 - 1.5 mg / dy (absorbed)
Blood level 1. Serum Ferritin = 10-12 ng/ml
2. TIBC = 220-400 mg/dl
b) Functions
1. Production of Hb & myoglobin
2. Production of cytochromes
3. Production of Serotonin, Epi., Nor., Dopamine
c) Deficiency
1. Anemia
2. Lethargy
d) Sources
1. Fortified cereals
2. Animal meats
3. Beans
4. Enriched bakery products
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2. Iodine (I)
a) RDA 150 ug / dy
Blood level Total T4 = 5-12 ug/dl
Total T3 = 120-195 ng/dl
b) Functions
1. Metabolism (Thyroxine production)
c) Deficiency
1. Cretinism
2. Myxedema
d) Sources
1. Seafoods
2. Iodized salts
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3. Zinc (Zn)
a) RDA 12 - 20 mg / dy
Blood level 65 - 140 ug / dl
b) Functions
1. Protein synthesis
2. DNA replication
3. ? Release of Insulin ?
c) Deficiency
1. Skin lesions
2. Retards repairing
3. Diarrhea
4. ? Hyperglycemia ?
d) Sources
1. Meat (incl poultry)
2. Oysters
3. Eggs
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4. Fluorine (Fl)
a) RDA Progressive (infant to adult)
0.25 - 1.5 mg / dy
Blood level 0.01 - 0.2 ug / dl
b) Functions
1. Tooth (development and maintenance)
c) Deficiency
1. Infancy – mottled teeth
2. Adulthood - less resistance
d) Sources
1. Water content
2. Treatment
3. Mouth products
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5. Copper (Cu)
a) RDA 1 - 3 mg / dy
Blood level 70 - 150 ug / dl
b) Functions
1. Aids Fe absorption
2. Hb production
3. Production of collagen and elastin
4. Production of Nor-epi & Dopamine
c) Deficiency
Rare
d) Sources
1. Liver
2. Cocoa
3. Legumes
4. Whole grains
5. Nuts
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6. Chromium (Cr)
a) RDA: 50 - 200 ug / day
Blood level 14 ng / dl
b) Functions
1. Aids in cell uptake of glucose
c) Deficiencies:
1. Lethargy – less stamina
d) Sources
1. Egg yolk
2. Meats
3. Whole grains
4. Yeast
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7. Selenium (Se)
a) RDA 55 - 70 ug / dy
Blood level 8 - 27 ug / dl
b) Functions
1. Aids in activating glutathione peroxidase
2. Aids in reducing free radical production
c) Deficiencies:
1. Liver disfunction
d) Sources
1. Tuna
2. Organ meats
3. Shell fish
4. Chicken
5. Grains
6. Eggs