NUTR 10_Minerals Worksheet_2024-04-17

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NUTRITION 10 Name: Jasmine Williams _ Minerals 1. What is a mineral and how does this nutrient group differ from vitamins? a. Minerals are inorganic elements that are essential for various physiological functions in the body. Unlike vitamins, which are organic compounds, minerals do not contain carbon and are derived from the soil and water, ultimately entering the food chain through plants or through the consumption of animal products that have consumed plants. Here's how minerals differ from vitamins: 1. Chemical Structure : Minerals are chemical elements, meaning they cannot be broken down into simpler substances by chemical means. They exist in their elemental form or as simple compounds. In contrast, vitamins are organic compounds that contain carbon atoms bonded together with other elements such as hydrogen, oxygen, and nitrogen. 1. Source : Minerals are obtained from the soil and water and are absorbed by plants, which humans then consume as part of their diet. Animal products, such as meat and dairy, can also contain minerals if the animals consumed mineral-rich foods. Vitamins, on the other hand, are synthesized by plants, animals, or microorganisms. Humans primarily obtain vitamins from the foods they eat, although some vitamins can also be synthesized in the body or obtained through supplementation. 1. Function : Minerals play various roles in the body, including serving as components of bones and teeth (e.g., calcium, phosphorus), maintaining fluid balance (e.g., sodium, potassium), and participating in enzymatic reactions (e.g., zinc, magnesium). Vitamins are involved in a wide range of physiological processes, including metabolism, immune function, and cell growth and repair. They act as coenzymes or precursors to coenzymes, meaning they facilitate enzymatic reactions or are converted into active forms that partic- ipate in cellular processes. 1. Requirement : Minerals are required by the body in relatively large amounts, known as macrominerals, such as calcium, phosphorus, magnesium, sodium, potassium, and chlo- ride, and in smaller amounts, known as trace minerals, such as iron, zinc, copper, iodine, selenium, and manganese. Vitamins are needed in much smaller quantities compared to minerals and are classified as either fat-soluble (vitamins A, D, E, and K) or water-solu- ble (vitamin C and the B vitamins). Overall, while both minerals and vitamins are essential nutrients required for optimal health, they differ in their chemical structure, source, function, and requirement in the body. Both play cru- cial roles in maintaining various physiological functions and supporting overall well-being. 2. List 3 minerals that are most often under-consumed by most adults. a. Three minerals that are most often under-consumed by most adults are: a. Calcium : Many adults do not consume enough calcium, which is essential for bone health, muscle function, nerve transmission, and blood clotting. Inadequate calcium in- take can increase the risk of osteoporosis and other bone-related conditions. b. Potassium : Potassium is important for maintaining fluid balance, regulating blood pres- sure, and supporting muscle and nerve function. Despite its importance, many adults do not consume enough potassium-rich foods, such as fruits, vegetables, and legumes. c. Magnesium : Magnesium plays a role in over 300 biochemical reactions in the body, in- cluding energy production, muscle function, and bone health. However, many adults have

inadequate magnesium intake, often due to low consumption of magnesium-rich foods like leafy greens, nuts, seeds, and whole grains. Addressing deficiencies in these minerals by incorporating more calcium-rich foods, potassium- rich foods, and magnesium-rich foods into the diet can help promote overall health and well-be- ing. 3. Which mineral is most often over-consumed? To what health problem is this a contributing factor? a. One mineral that is most often over-consumed by many adults is sodium. Excessive sodium intake can contribute to various health problems, but one of the most significant is hypertension, or high blood pressure. High blood pressure is a major risk factor for cardiovascular diseases such as heart disease and stroke. Excess sodium intake can lead to fluid retention, increased blood volume, and elevated blood pressure, putting strain on the heart and blood vessels over time. Reducing sodium intake by limiting the consumption of processed and packaged foods, restaurant meals, and salty snacks can help lower blood pressure and reduce the risk of cardiovascular diseases. 4. Looking at your sodium intake from assignment # 2, what general observations can you make re- garding food sources of sodium? a. Restaurant and Fast Food : Restaurant meals, particularly fast food items like burgers, fries, pizza, and fried foods, tend to be high in sodium. The use of salt during cooking and food prepa- ration, as well as the addition of salty sauces and condiments, can significantly contribute to the sodium content of these dishes. b. Cheese and Dairy Products : Some cheese and dairy products, such as processed cheese, cottage cheese, and certain types of cheese spreads, can be significant sources of sodium. While dairy products naturally contain sodium, certain varieties may have added salt for flavor or preserva- tion purposes. c. Bread and Bakery Products : Bread and bakery products, including bread rolls, bagels, and pas- tries, can contribute to sodium intake, especially if they are made with added salt or sodium-con- taining leavening agents. d. Canned and Pickled Foods : Canned vegetables, beans, and soups, as well as pickled foods like pickles and olives, often contain added salt for flavor and preservation. These foods can be sig- nificant sources of sodium if consumed frequently. Overall, while sodium is naturally present in many foods, including fruits, veg- etables, and dairy products, it's important to be mindful of the sodium content of processed and restaurant foods, as these items tend to be higher in sodium. Mak- ing homemade meals using fresh, whole ingredients and reducing consumption of processed and fast foods can help lower sodium intake and promote overall health. 5. Name a key function in the body for each of the following trace minerals.

Fluoride: Fluoride is primarily known for its role in promoting dental health. It helps to strengthen tooth enamel, making teeth more resistant to decay and cavities. Fluoride can also in- hibit the growth of bacteria that cause tooth decay and promote the remineralization of tooth enamel, helping to repair early stages of tooth decay. Selenium: Selenium is an essential component of several enzymes, including glutathione peroxi- dase, which functions as an antioxidant. Antioxidants help protect cells from damage caused by free radicals, which are unstable molecules that can lead to oxidative stress and contribute to chronic diseases such as cancer, cardiovascular disease, and aging. Selenium's role in antioxidant defense helps maintain the health and integrity of cells throughout the body. 1. List at least 4 functions that calcium has in the body. a. Bone Health : Calcium is a major component of bone tissue, providing strength and struc- ture to bones and teeth. It is essential for bone mineralization, helping to maintain bone density and prevent conditions like osteoporosis. b. Muscle Function : Calcium ions are involved in muscle contraction and relaxation. When a muscle cell receives a signal to contract, calcium is released from storage sites within the cell, initiating the contraction process. Proper calcium levels are necessary for smooth muscle function, including the heart muscle. c. Nerve Transmission : Calcium ions are involved in transmitting nerve impulses through- out the nervous system. They play a crucial role in the release of neurotransmitters, which are chemicals that allow nerve cells to communicate with each other. This process is es- sential for various bodily functions, including sensory perception, motor control, and cog- nition. d. Blood Clotting : Calcium is essential for the blood clotting process, known as coagula- tion. When a blood vessel is damaged, platelets (a type of blood cell) release calcium ions to initiate the formation of a blood clot, which helps to stop bleeding and promote wound healing. 3. What happens if a person does not get enough calcium during their growing years? a. If a person does not get enough calcium during their growing years, especially during childhood and adolescence, it can have several negative consequences for their health and development: i. Poor Bone Development : Calcium is crucial for bone mineralization and the de- velopment of strong, dense bones. Inadequate calcium intake during childhood and adolescence can impair bone growth and development, leading to decreased bone mass and increased risk of fractures later in life. ii. Increased Risk of Osteoporosis : Insufficient calcium intake during the growing years can contribute to lower peak bone mass, which is the maximum bone den- sity attained during youth. A lower peak bone mass increases the risk of develop- ing osteoporosis later in life, a condition characterized by fragile bones and in- creased susceptibility to fractures. iii. Delayed Growth : Calcium is involved in the growth and development of bones, which are essential for overall growth during childhood and adolescence. Inade- quate calcium intake may impair bone growth and contribute to delayed growth or stunted height in children and adolescents. iv. Increased Risk of Rickets : In children, severe calcium deficiency can lead to a condition called rickets, characterized by weak, soft bones that are prone to defor- mities such as bowed legs, knock knees, and chest deformities. Rickets can impair skeletal development and lead to long-term health problems if not treated promptly.

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