Focus on major minerals
All the major minerals have vital roles in supporting body processes, maintaining health, and potentially preventing diseases. In the United States and most developed nations, people consume too much sodium and too little potassium in comparison with recommended intake levels. In addition, for much of the population, women in particular, calcium intake is suboptimal. These disproportionate or inadequate intake amounts contribute to the development of multiple health conditions. To explore how an average day’s intake of sodium, potassium, and calcium stacks up against expert recommendations, you will use the USDA National Nutrient Database for a closer look at these three major minerals by analyzing a typical American day’s diet described in the table below.
1. Navigate to the USDA National Nutrient Database http:/
2. On the drop-
3. Under Food Subset select All Foods.
4. Using the “Food Groups” drop-
5. Total each column.
| FOOD GROUP | FOOD ITEM | MEASURE | SODIUM (mg) | POTASSIUM (mg) | CALCIUM (mg) |
| Baked Products | Bagels, plain, enriched | 1 mini (2½″ diam) | |||
| Dairy and Egg Products | Cheese, cream | 1 tbsp | |||
| Fruits and Fruit Juices | Tangerines (mandarin oranges), raw | 1 cup | |||
| Fast Foods | McDonald’s Big Mac | 1 | |||
| Fast Foods | McDonald’s French Fries | 1 small | |||
| Beverages | Carbonated beverage, low calorie, cola | 12 oz | |||
| Snacks | General Mills Chex Mix, traditional flavor | 2 oz | |||
| Dairy and Egg Products | Yogurt, vanilla, low- |
One 6- |
|||
| Restaurant Foods | Chinese, Orange Chicken | 1 order | |||
| TOTALS | |||||
| Recommended Intake (RDA/AI) | 1,500 mg | 4,700 mg | 1,000 mg | ||
| Difference (+/–) |
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6. Compare the totals for each of these major minerals with the RDA/AI for men and women 19 years and older (provided in the table). Determine the difference and record a “+” (exceeded recommended intake) or a “–” (fell short of recommended intake).
7. What was the total sodium intake for this sample day?_______________
What was the difference from the recommended intake? ___________________
From the food lists under Food Groups, identify lower sodium alternatives for one or more of the food items in the scenario (provide food item, serving size, and milligrams of sodium). In addition, what are two ways that sodium intake could be reduced to better meet recommended intake levels?
_______________________________
_______________________________
_______________________________
8. What was the total potassium intake for this day? _________________
What was the difference from the recommended intake? ______________
From the food lists under Food Groups, identify higher potassium alternatives for one or more of the food items in the scenario (provide food item, serving size, and milligrams of potassium). In addition, what are two ways to boost potassium intake to better meet recommended intake levels?
_______________________________
_______________________________
_______________________________
9. What was the total calcium intake for this day? ______________________
What was the difference from the recommended intake? _________________
From the food lists under Food Groups, identify higher calcium alternatives for one or more of the food items in the scenario (provide food item, serving size, and milligrams of calcium). In addition, what are two ways to boost calcium intake to better meet recommended intake levels?
_______________________________
_______________________________
_______________________________
For help and information on using the USDA National Nutrient Database, go to http:/
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The 16 essential minerals in the diet are inorganic elements supplied through food.
Minerals in the diet are classified as major or trace based on the amount required per day. The major minerals include sodium, potassium, chloride, calcium, magnesium, phosphorus, and sulfur.
Minerals have diverse regulatory and structural functions in the human body, including participation in chemical reactions, transmission of nerve impulses, maintenance of fluid balance, and support of the immune system.
The bioavailability of the minerals we consume is affected by various factors, including nutritional status as well as the presence of binders, other minerals, and certain vitamins.
Sodium, potassium, and chloride are electrolytes that function in fluid balance, transmission of nerve impulses, and muscles contraction.
Dietary intakes of sodium and potassium affect our risk of hypertension.
The Dietary Approaches to Stop Hypertension (DASH) diet includes strategies to reduce sodium intake and increase intake of foods rich in potassium, calcium, and magnesium.
Calcium levels in the blood are regulated through a process called calcium homeostasis.
Adequate calcium intake across the lifespan is important in the maintenance of bone density and the prevention of osteoporosis.
Among its essential roles in human health, magnesium serves as a cofactor in more than 300 chemical reactions in the body. Phosphorus (P) is the second most abundant mineral in bone and throughout the body. Sulfur (S) is an essential mineral present primarily in two amino acids found in dietary proteins.
Water is an essential nutrient with critical roles in the body. Among its many functions, water helps regulate body temperature, transports nutrients and oxygen to tissues, lubricates joints and mucous membranes, cushions tissues, and removes waste.
Water makes up the greatest percentage of our body, both by weight and by volume, and is present in varying amounts in every tissue and organ.
To maintain water balance in the body, intake of fluid from beverages, food, and water produced by metabolism must equal water output from urine, respiration, perspiration, and stools.
Consuming inadequate or excess amounts of water can lead to health issues.
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Review Questions
1. All of the following are true regarding essential minerals in the diet, EXCEPT that they:
are classified as major or trace based on daily requirement.
make up about 4% of our body weight.
are easily destroyed by heat, light, cooking, or digestion.
have an electric charge and are considered ions.
function as part of enzymes and hormones.
1. c
2. The bioavailability of minerals:
is unaffected by dietary intake or nutritional status.
determines their caloric contribution to the diet.
is always enhanced when minerals are consumed together.
can be influenced by the presence of certain vitamins.
is improved when coffee or tea is consumed at each meal.
2. d
3. The 2015 Dietary Guidelines for Americans recommend that adults 51 years and older limit their sodium intake to ____ milligrams a day.
1,500
2,300
3,000
3,400
4,000
3. b
4. The primary focus of the DASH diet is to help control:
high cholesterol levels.
type 2 diabetes.
blood triglycerides.
high blood pressure.
body weight.
4. d
5. The primary intracellular electrolyte in the body is:
calcium.
chloride.
potassium.
sodium.
zinc.
5. c
6. All of the following are true regarding calcium blood levels in the body, EXCEPT that they are:
primarily determined by dietary calcium intake through the diet.
supplied primarily from calcium in bone.
regulated through a process called calcium homeostasis.
influenced by calcium absorption and excretion.
increased in response to the release of parathyroid hormone.
6. a
7. Which of the following minerals does NOT serve as a structural component of bone and teeth?
calcium
chloride
magnesium
phosphorus
7. b
8. Water plays an important role in:
preventing obesity in the U.S. population.
providing a source of energy.
providing a good source of potassium in the diet.
making up 50% of the body in men.
regulating body temperature.
8. e
9. Daily water requirements are:
the same for all adults: eight glasses per day.
determined by losses through urine, respiration, perspiration, and feces.
established by specific RDAs or AIs for all ages and both sexes.
met only by drinking water, not through foods or other beverages.
the same for men and women if they live in temperate climates.
9. b
10. All of the following are true regarding antidiuretic hormone (ADH), EXCEPT that it:
is released by the pituitary gland.
is released when blood volume falls.
prompts the kidneys to conserve water.
functions to release water and dilute urine.
is decreased when blood volume increases or normalizes.
10. d
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11. A condition characterized by low sodium levels in the blood, increased blood volume, and symptoms that may include nausea and confusion is termed:
ketoacidosis.
hypokalemia.
hyponatremia.
dehydration.
homeostasis.
11. c
Take It Further
Describe a scenario in which water balance might be disrupted by water losses exceeding water intake. What are some of the signs of dehydration indicating that this is happening?
Analyzing the intake of major minerals and water
Major minerals have many regulatory and structural functions in the human body. They also play important roles in the prevention of some chronic diseases. Using SuperTracker, you will identify your intake of major minerals and water and compare them with the current dietary recommendations.
1. Log on to the United States Department of Agriculture (USDA) website at www.supertracker.usda.gov. If you have not done so already, you will need to create a profile to get a personalized diet plan. This profile will allow you to save your information and diet intake for future reference. Do not use the general plan.
2. Click the Track Food and Activity option.
3. Record your food and beverage intake for one day that most reflects your typical eating patterns. Enter each food and beverage you consumed into the food tracker. Note that there may not always be an exact match to the food or beverage that you consumed, so select the best match available.
4. Once you have entered all of your food and beverage choices into the food tracker, on the right side of the page under the bar graph, you will see Related Links: View by Meal and Nutrient Intake Report. Print these reports and use them to answer the following questions:
Did you meet the target recommendations for the major minerals for the day you selected? If not, what minerals fall below the target numbers?
For each major mineral target that you missed, list one food that you could consume to increase your intake of that mineral.
Were you above the targets for any of the major minerals? If so, which ones? Are any of these numbers above the toxicity level for that mineral?
Evaluate your intake of sodium. Were you above the UL? If so, identify the foods that contributed the most sodium to your diet for this day.
Evaluate your intake of potassium. Did you meet the target intake for this day? If not, what foods could you include in your diet to increase your intake of this mineral?
Evaluate your intake of water. Did you meet the recommendations? If not, what dietary modifications could you make?
Evaluate your risk for osteoporosis. Did you meet the target amounts for calcium and vitamin D and K? Do you think you need to take supplements for these nutrients? How might you alter food choices to meet your needs? Explain your answer.