Nutripro minerals

FOOD N° 9 11/2010

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MINERALS THE BACKBONE OF THE BODY CONTENTS What are Minerals?

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Major Minerals

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Calcium, magnesium, phosphorus, salt, potassium, sulphur

Trace elements

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Iron, zinc, iodine, selenium, copper, manganese FOOD MINERALS

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NESTLÉ PROFESSIONAL Nutrition Magazine

MINERALS The functions of minerals

EDITORIAL

Minerals are important for a wide range of functions in the body ranging from more generalised ones, such as electrolyte balance (sodium, potassium, calcium, magnesium) and bone formation (calcium and phosphorous), to very specific roles, such as in the synthesis of thyroid hormones (iodine) and haemoglobin (iron).

Dear Reader, No one can see them and most of them have no taste, but they are essential for our life and health – minerals. Sometimes they are called the backbone of the body. Most minerals in our diets come directly from plants or indirectly from animal sources. They also may be present in the water we drink. Today, we have the paradoxical situation that many people are overweight and at the same time have mineral deficiencies, e.g. iron or calcium deficiencies in children are a global problem. The best way to get all the minerals one needs is to eat a wide variety of food.

We hope therefore to provide you with useful information. Enjoy the reading!

In many instances, minerals interact with each other (e.g. copper and iron), with vitamins (e.g. calcium and vitamin D, selenium and vitamin E,) and with other dietary components (e.g. iron with protein).

Dieter Hemmer Head of GLOBAL BRANDED FOOD

Dear All, Already in minute quantities, minerals have an enormous effect on our body. They are the major elements of our bones and teeth, necessary for the immune and nervous system, and have many functions in different metabolic reactions. The amount of minerals in different food sources varies geographically and with the way we deal with food in the kitchen. The question is how many minerals does a person need per day and which food combination can realise this?

Absorption of minerals The extent to which minerals are absorbed depends on several factors. Included in these is the type of food containing the mineral, the type of other foods consumed during a meal, the age of the person and the extent to which the person is deficient in the mineral.

In general:

Therefore, this NutriPro will give you not only basic information about the different minerals but also tips to serve a balanced and mineralrich meal for your guests.

• Minerals found in animal foods are better absorbed than those found in plant products.

We wish you an enriching reading experience.

• The presence of some minerals can interfere with the absorption of others, e.g. a high intake of zinc can reduce the absorption of copper.

Sascha Türler-Inderbitzin Nutritionist, NESTLÉ PROFESSIONAL

NutriPro Food 11/2010

• The amount of a mineral absorbed increases if there is a deficiency in the body. This is particularly true for iron absorption.

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What are Minerals?

Elements that originate in the earth and cannot be created by living organisms. The body needs these essential nutrients in small amounts to function properly. Depending on the amount the body needs, minerals are classified in two subgroups:

Major elements

O

UM

K TA

M

M

DI

P

S

M

O

GN SIU E

Na

S

UR

Mg A

CI

SULP

H

P

LOR

E

IUM

CH

ID

LC

OSPH

RUS

Ca

H

O

C

A

P

Minerals needed in the diet in amounts greater than 100mg/day.

SSIU

Trace elements (examples) Minerals needed in the diet in amounts less than 100mg/ day.

ELEN IODIN

Zn NC

A

NG

AN

E

O

C

M

ZI

Mn SE

N

Se

M

IR

O

I

E

Fe

IU

S

Cu PP

ER

What are the food sources?

Foods from plants such as vegetables, fruit, grains or animal products (e.g. red meat and salmon) and water. Plants obtain minerals from the soil, which varies with geographic location, e.g. plants such as wheat or corn grown in selenium-rich soil have a higher selenium content than plants grown in selenium-poor

FOOD MINERALS

soil. The mineral content in animal foods depends on the amount of the mineral in the feed or grass that the animals eat. Processing also affects the mineral content of food. For example, when the bran and germ of grains are separated and removed from the whole grain, the minerals contained within them are also re-

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moved. This type of loss is often corrected by fortification – for example of breakfast cereals – in order to replace or even increase the content of minerals lost during processing.

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Major minerals...

Calcium

Ca

Quick facts

• When the dietary intake is insufficient, the release of • The most common mineral in Ca from bones increases in order to maintain blood levels. the body.

If this process continues for a significant period of time • Around 99% of total body Ca is stored in the bones and teeth, bones will ultimately become where it is essential for growth so weak that they may break.

and maintenance.

• Vitamin D is essential for ade- • Around 1% is found in the blood, quate Ca absorption.

muscle, and cell fluids where • Some anti-nutritional factors it is needed for muscle con decrease the absorption of Ca, traction, blood clotting, the e.g. oxalic acid and phytic secretion of hormones and enzymes, and sending messages acids bind Ca and make absorption by the intestine through the nervous system.

more difficult. Oxalic and phytic acids are found naturally in plants, such as spinach.

• The efficiency of Ca absorption decreases as the amount of the mineral increases in the diet. Therefore, an equal distribution of Ca rich foods over the day is recommended.

• Recommendation: Two to three servings of milk or dairy products a day.

Sources • Dairy products (milk, yoghurt and cheese)

• Leafy green vegetables (Chinese • Fortified food (juices, tofu, cabbage, kale, okra and broccoli) and cereals)

• Canned salmon and sardines with bones

• Seeds and nuts (sesame and almonds)

Non-dairy Ca-sources • Vegetables: Broccoli, brussel • Nuts/Seeds: Almonds, Brazil sprouts, Chinese cabbage, cow- nuts, pistachios, sesame seeds peas, fennel, kale, mustard greens, okra, romaine lettuce, soybeans, spinach, summer squash, Swiss chard, turnip greens

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• Fish: Blue crab, clams, ocean perch, rainbow trout, salmon, sardines

The following equal 300mg Ca each (1 cup of 2% milk, 120 kcal) 6 cups kidney beans, 1‘350 kcal

1 1/3 cup cooked collards, 66 kcal

7 oz tofu, 160 kcal

¾ cup fruit yoghurt, 190 kcal

2 oz cheddar cheese, 230 kcal

11 slices white bread, 730 kcal

2 cups ice cream, 545 kcal

5 oz canned salmon, 200 kcal

Cooking tips • Serve breakfast cereals with low-fat milk or yoghurt

• Serve a Ca-fortified fruit juice for breakfast

• Serve scrambled eggs with cheese and Ca-rich vegetables such as mustard greens, soybeans, or artichokes • Serve waffles with lightly frozen yoghurt and fresh fruit (blackberries, figs and papayas)

• Sprinkle seeds and nuts (such as sesame) over salads and cereals • Serve reduced-fat cheese as part of a salad, as a filling for sandwiches and baked potatoes, or sprinkled on pasta or rice dishes

• Use sesame seeds for casseroles

• Offer snacks of almonds mixed with dried fruits

• Offer Ca-rich mineral water (such as Contrex)

• Serve sandwiches with cheese and Ca-rich vegetables (broccoli and spinach) or with cream cheese, canned salmon and sardines.

FOOD MINERALS

For people who do not consume milk and dairy products:

• Use Ca-enriched soymilk for breakfast cereals or in a smoothie

• Serve scrambled eggs with tofu

• Use Ca-enriched bread to make a sandwich

• Use tahini as a spread for toasts and sandwiches • Use rice milk whenever possible in desserts, baking or as a thickening agent

• In some recipes, water, broth or juice can be substituted for cow’s milk

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Magnesium Quick facts • The largest amount (50-65%) of magnesium in the body is found in the bones. Only around 1% occurs outside cells.

Mg • It is required for several important functions: Helps maintain normal muscle and nerve function

Activates several enzymes, • Important for the metabolism of especially those for energy other nutrients (Ca & vitamin D). production

Cooking tips

• Sprinkle nuts and seeds on salads and cereals

• Serve ‘“green”: Green vegetables contain Mg and most of them Ca as well

Keeps bones strong Supports a healthy immune system

Sources • Found in many foods but in relatively small amounts • Generally, green, leafy vegetables as well as grains and nuts have a higher Mg content than meat and dairy products

• Good sources: Green vegetables (spinach, kale, broccoli and avocado), legumes (beans and peas), whole grain products, nuts, seeds, fish (halibut, tuna, pollock) and fruit (bananas and dried apricots)

• Use whole wheat bread for sandwiches and toast

• Serve crepes or wraps (prepare with whole wheat flour) with green vegetables (spinach and broccoli) and sprinkle it with cheddar cheese

Phosphorus Quick facts • Phosphorus is the second most abundant mineral in the body (calcium is the first).

• It has both structural and functional roles. Structurally, most phosphorous is found in the bones (85%).

Sources

P

• It is a major component of most cell membranes.

• Further functions: Necessary for bones and teeth

Component of high-energy structures (such as ATP) products, cheese, processed meats and soft drinks

• It is widely distributed in both plant and animal foods • Good sources: Red meat, poultry, fish, dairy products, cereals, bread and eggs • Sometimes used as an additive (phosphate salts) to food products such as baked

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Part of a buffer that helps regulate the specific level of acidity in the body (pH) Vitamin D enhances P absorption

Na

+

=

CI

Salt

Quick facts • Often “salt” and “sodium” are used synonymously. However, salt is sodium chloride, in which sodium is only 40% of the total weight.

• A high intake is linked to an increase in blood pressure and a higher risk of heart disease and strokes.

• The taste for salt is acquired.

• Added to many processed Everyone can learn to enjoy less. foods because of its preservative and flavouring properties, such as cheese, sausages, packet soups, salty snacks, bread and canned foods.

• An essential nutrient required in small amounts in the diet.

The main sources of sodium • Necessary for: in the average U.S. diet.

Balance of fluids in the body,

together with Cl and K

Transmitting impulses in

nerves and muscles

Found naturally in many

foods, such as celery, milk,

meat and shellfish

Sodium

5% added while cooking 6% added while eating 12% from natural sources

Chloride • Together with Na and K, necessary for balance of fluids in the body.

• Essential part of digestive (stomach) fluids.

77% from processed

and prepared foods

Cooking tips • Sometimes, food labels only give a figure for sodium The amount of salt results by multiplying the sodium by 2.5 • Watch out: Food labels “reduced sodium” or “light in sodium” may still contain significant amounts of salt

• Check sodium/salt-content on food labels. A lot of food contains salt (breakfast cereals, muesli, bread, hard cheese, mustard, FOOD MINERALS

mayonnaise, soy sauce, salad dressings, dips and ketchup) • Reduce salt in recipes when ever possible • Use herbs, spices and other flavourings to enhance taste of foods and in meals

• Use fresh poultry, fish and lean meat rather than canned or processed types • Serve more natural rice or rice with vegetables instead of instant or flavoured rice

• Check canned food for sodium content

• Whenever possible, serve more fresh fruit and vegetables • Serve salad dressing or sauces as side dishes so every guest can have as much as they want 7

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Potassium

K

Quick facts • It has various functions in the body including:

Is essential for normal heart activity

• Potassium losses from cooking may be significant.

Controls the balance of water between and within cells (together with sodium and chloride)

Plays an essential role in the stimulation of nerves and in muscle contraction

Sources • Milk, dairy products and nuts

• Vegetables and legumes artichokes, avocado, broccoli, carrots, peas, lima beans, lentils, tomatoes, potatoes, sweet potatoes and winter squashes

• Fruits - apricots, bananas, citrus fruits, cantaloupe and prunes

• Meat and fish (clams, cod, flounder, halibut, salmon and sardines)

Sulphur (or Sulfur)

S

Quick facts

• Important for the protein metabolism in the body, and therefore growth.

• Part of two (methionine and cysteine) of the twenty amino • Important for the synthesis of acids found in protein and one other not found in protein glutathione, the most important intracellular antioxidant. (taurine).

Sources • Protein-rich foods, such as meat, fish, eggs and legumes

• Vegetables, e.g. radish, horseradish, cress, leek, kale, garlic and onions • Used for preservation of food, such as dried fruit, wine and fruit juices

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• No dietary requirements have been set for sulphur but are generally estimated from daily urinary excretion which is approximately 1.1 g.

Trace elements...

Fe Quick facts • Major function: An essential component in oxygen transport - in the form of haemoglobin (red blood cells that transport oxygen to tissues) and myoglobin (protein that carries oxygen to muscle).

Sources • Dairy products (milk, yoghurt and cheese) • Canned salmon and sardines with bones

Iron • An integral part of many proteins and enzymes, e.g. in energy metabolism.

• Two forms of dietary iron: Haem iron from animal food and non-haem iron from plant foods.

• Iron from animal sources is better absorbed than that from plant sources.

• Vitamin C and meat protein (e.g. in the form of beef, fish or poultry) improve the absorption of non-haem iron.

• Tannins (found in tea), Ca, polyphenols and phytates (found in legumes and whole grains) may decrease absorption of non-haem iron.

• Leafy green vegetables (Chinese cabbage, kale, okra, and broccoli)

• Fortified food e.g. juices, tofu and cereals

• Seeds and nuts (sesame and almonds)

Zn Quick facts • Zinc is contained predominantly in the bones, skin and hair (70%) with almost the entire remainder occurring in liver, kidney and muscle. Only traces are found in blood.

• Many body processes depend on zinc:

Zinc

Enzyme, hormone and vitamin A activity Activity of the immune system and storage and release of insulin

foods because plant foods are high in substances (e.g. tannins, phytic acid, oxalic acids) that bind.

It is important for proper senses of taste and smell

• Zn in animal foods is better absorbed than that in plant

Sources • Seafood (e.g. oysters and crab), red meat, chicken (the dark meat of a chicken has more Zn than the light meat), eggs and dairy products

FOOD MINERALS

• Whole grain products, legumes (e.g. beans & peanuts) and nuts • Fortified products (e.g. break- fast cereals)

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I

Iodine Quick facts • An essential component of thyroid hormones, which themselves regulate various metabolic process such as growth, development, energy expenditure and protein synthesis.

Cooking tips • Serve salt water fish as often as possible, at least twice a week • Try to use iodized salt whenever possible • Use processed products such as bread, baked products, cheese and soups, with iodized salt

• Iodine deficiency is the single most common cause of preventable retardation and brain damage in the world.

• The iodine content of foods depends on the iodine content of the soil or seawater.

Sources

Sources of Iodine

• Salt water fish (shellfish, coal fish, tuna, salmon and cod)

g

Food

100g 100g 100g 1 100ml 40g 40g

shellfish coalfish cod oyster milk Swiss cheese gouda cheese

• Milk and dairy products • Iodized salt and products processed with it

Selenium

It is an essential part of an antioxidant enzyme, which plays a role in preventing cell damage

It plays an important role in the immune system • The Se content in food depends on the Se content of the soil.

It is needed for thyroid hormones

Recommended daily intake for adults: 1‘000 – 1‘200mg/day

Mg

300 – 420mg/day

P

700mg/day

Fe

8 – 18mg/day (D-A-CH: 10 – 12mg/day)

Zn

8 – 11mg/day (D-A-CH: 7 – 10mg/day)

I

150μg (D-A-CH: 180 – 200μg)

Se

55mg/day

K 4´700mg/day (D-A-CH: 2´000mg/day)

Na Less than 2´300mg/day (less than 6´000mg salt/day)

NutriPro Food 11/2010

Sources • Nuts, especially Brazil nuts • Cereals (e.g. corn, wheat, oats and rice), legumes (e.g. soy- beans and lentils) and bread • Meat, chicken, turkey, eggs, fish (e.g. tuna and cod) and dairy products

It promotes the function of vitamin E as an antioxidant

Ca

243 200 120 21 15 23.6 13.6

Se

Quick facts • Essential to good health but required only in small amounts:

Iodine (µg)

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Copper

Cu

QUIZ

Quick facts

1. What amount of daily intake defines a trace element?

M: More than 100mg/day?

S: Less than 100mg/day?

• Part of proteins and enzymes needed for energy production, iron metabolism, collagen syntheses, function of the immune and central nerve system, etc.

2. Which factor decreases the absorption of Ca? A: Ascorbic acid E: Oxalic acid O: Acetic acid

• Iron and copper status are interrelated. Too little copper can cause an iron deficiency that may lead to anaemia.

3. Which vitamin is closely associated with the absorption and function of Ca? G: Vitamin C N: Vitamin E L: Vitamin D

Sources • Best dietary sources: Organ meats such as liver and kidney

4. What is the factor needed to convert sodium into salt equivalents?

E: 2.5 G: 3.0 Y: 3.5

• Seafood (e.g. shellfish), nuts and seeds, whole grain products, lentils and cocoa

Manganese

Mn

5. Which protein carries oxygen to muscles?

A: Haemoglobin N: Myoglobin

Quick facts

6. What is the source of haem iron?

I: Animal food?

N: Plant food?

• Its key role is in the activation of enzymes and as a constituent of some enzymes that are needed for the metabolism of amino acids, carbohydrates and cholesterol. It is involved in bone formation, wound hea ling and antioxidant function.

7. Which trace element is important for proper senses of taste and smell?

A: Iodine E: Selenium U: Zinc

• A large proportion of man- ganese in food is lost in pro cessing, e.g. refined grains or flour contain only half the amount of whole grain products.

Sources

FOOD MINERALS

• Whole grain products (e.g. oats, rye, quinoa, barley, spelt), nuts (e.g. peanuts) and seeds • Tea

Answer: Selenium

• Fruit and vegetables such as avocados, bananas, dark green leafy vegetables (e.g. broccoli, chard, collard greens, kale, leek, romaine lettuce, spinach), grapes, legumes, oranges, pineapples and raspberries

8. Which two trace elements are needed for producing thyroid hormones?

M: Iodine & selenium S: Magnesium & iodine T: Selenium & manganese

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NESTLÉ PROFESSIONAL Nutrition Magazine

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NutriPro Food No. 4 Menu Planning

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NutriPro Food No. 5 Vitamins: The Orchestra For The Body

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