Essential nutrient group

Minerals

• Are elements found in the earth.
  • We cannot make them but we need them in small amounts.
• Recommended daily intakes vary according to age and gender.
• Note- There are various types of minerals; however, I am addressing only the three major minerals noted below. Please refer to the references below to learn more about other minerals.

Calcium-

• Functions:
  • Bone and tooth formation
  • Blood clotting
  • Needed for muscle and nerve action
  • Assists with metabolic reactions (i.e. permeability of cells to nutrients, intestinal absorption of B12)
• Deficiency symptoms:
  • Fatigue
  • Poor oral health
  • Muscle pain and spasms
  • Memory issues and dizziness
  • Numbness and tingling in your fingers
  • Abnormal heart rhythm (i.e. feel heart skipping beats)
• Food Sources: Milk and milk products, calcium fortified products, green leafy vegetables (i.e. bok choy, broccoli, collard greens, kale, and turnip greens)

Potassium-

• Functions:
  • Works with sodium to maintain water balance
  • Helps convert blood glucose into stored glycogen
  • Plays a role in nerve impulse transmission to stimulate muscle action.
  • Helps the beta cells release insulin.
  • Helps keep blood pressure stable as long as sodium and potassium intake are similar.
• Deficiency symptoms: Can be caused by diarrhea, vomiting, diuretics, surgery, or malnutrition. Could lead to cardiac arrest*, breathing difficulties, bloating and muscle weakness. Deficiency symptoms include:
  • Constipation
  • Heart palpitations/arrhythmias (feeling your heart beat in your chest and/or skip a beat)
  • Extreme tiredness/fatigue
  • Muscle weakness, spasms, and cramps
  • Tingling and numbness of your fingers
  • Lightheadedness or faintness
• Food Sources: Oranges, bananas, broccoli, leafy greens, prunes, potatoes.
  • Which has the most potassium? 
    • Sweet Potato
    • Regular Potato
    • Banana
    • Prune
    • Plain low-fat yogurt
  • Answer- Banana-422mg. Sweet Potato-542mg. Baked potato- 926mg. Prunes-637mg. Yogurt/plain/low fat 573mg.

Sodium-

• Functions:
  • Works with potassium to maintain water balance
  • Helps muscle action
  • Helps with glucose get to cells
• Deficiency symptoms: Can occur with dehydration
  • Nausea and vomiting
  • Headache
  • Confusion
  • Loss of energy, drowsiness and fatigue
  • Restlessness and irritability
  • Muscle weakness, spasms or cramps
  • Seizures
• Food Sources: Common table salt, animal products, processed foods- Read labels!
  • 5-ounce frozen turkey and gravy dinner have 787 milligrams of sodium
  • Raisin bran can have up to 250 milligrams of sodium per cup
  • Cup of canned cream-style soup= 730 milligrams of sodium
  • Beef or pork dry salami (2 slices)= 362 milligrams of sodium
  • Cup of chicken noodle soup (canned)= 744 milligrams of sodium
  • Teriyaki sauce (1 tablespoon)= 690 milligrams of sodium
  • Soy sauce (1 tablespoon)= 1,024 milligrams of sodium
    • Even “lower-sodium” soy sauce can have a lot of sodium, so use sparingly
• Recommendations for sodium daily intake-
  • Less than 2,300mg/day
  • 1,500mg/day if you are age 51 or older, Black, or have high blood pressure, diabetes or chronic kidney disease.
• Tips to lower your sodium intake-
  • Rinse canned vegetables thoroughly
  • Buy canned or frozen food labeled “no salt added” or “low/reduced sodium.”
  • Use vinegar and lemon juice to enhance flavor instead of salt or soy sauce
  • Try orange or pineapple juice as a base for meat marinades
  • Eat “puffed” cereals which are sodium free

Source- Health Science Technology, 2nd edition, Chapters 9:1–9:6

Source- Dietary Guidelines

Source- Optimising Nutrition