What are minerals in human nutrition?
Essential inorganic elements needed for body function.
Do minerals provide energy to the body?
No, minerals do not provide energy.
What roles do minerals play in the body?
They have structural, functional, and regulatory roles.
Which elements are classified as macro-elements?
Calcium, phosphorus, magnesium, sodium, potassium, and chlorine.
What is the intake threshold distinguishing macro-elements from trace elements?
100 mg per day.
Which elements are considered trace elements?
Iron, zinc, copper, iodine, fluoride, selenium, and manganese.
What factors influence mineral requirements?
Age, sex, and physiological conditions like pregnancy, growth, and disease.
What functions does calcium support in the body?
Bone and dental mineralization, neuromuscular contraction, blood coagulation, hormone secretion, and cell signaling.
What is the recommended daily calcium intake for adults aged 25 and older?
950 mg/day.
What is the upper safety limit for daily calcium intake?
2500 mg/day.
How does chromium regulate metabolism?
Through insulin.
What roles does copper play in the body?
It acts as an enzymatic cofactor in redox reactions and supports iron metabolism, connective-tissue formation, ossification, neurotransmission, immunity, and cardiac function.
What functions does iron perform in the body?
It enables oxygen transport and use and participates in oxidation-reduction reactions.
How do heme and non-heme iron differ in absorption?
Heme iron has high absorption and is found in animal foods; non-heme iron absorption varies with diet and body stores and is found in all foods.
What are the recommended iron intakes and upper safety limit?
11 mg/day for men 18+, 11–16 mg/day for women 18+ depending on menstruation, and 40 mg/day upper limit.
Why is iodine essential for the human body?
It is required for thyroid-hormone synthesis and fetal brain development.
List two sources of iodine in the diet.
Algae and iodized salt.
What is the adequate daily intake of iodine?
150 micrograms per day.
What are two functions of phosphorus in the body?
Bone mineralization and ATP energy transport.
Which functions does magnesium support in the body?
Enzyme activation, ATP production, ion transport, calcium and potassium metabolism, and neuromuscular function.
What is the upper safety limit for magnesium from supplements?
250 mg/day for dissociable magnesium and magnesium oxide from supplements.
Which physiological functions does potassium support?
Nerve transmission, muscle contraction, cardiac function, insulin secretion, energy metabolism, and acid-base balance.
What functions does sodium regulate in the body?
Osmotic balance, nerve transmission, muscle contraction, and nutrient absorption.
Which foods are common sources of sodium?
Salt, processed meats, cheeses, condiments, and industrial products.
What is the adequate intake and upper limit for sodium?
1500 mg/day adequate intake and 2300 mg/day upper safety limit.
What biological functions does zinc contribute to?
Function of over 200 enzymes, growth, immunity, wound healing, reproduction, taste, and skin function.
What are zinc sources and recommended intake ranges?
Meat, offal, fish, seafood, cheeses, legumes; 9.4–14 mg/day for men, 7.5–11 mg/day for women, upper limit 25 mg/day.
Which foods are dietary sources of calcium?
Dairy products, legumes, nuts, cereals, leafy vegetables, seafood, and mineral waters rich in calcium and magnesium.
What roles does chlorine play in the human body?
Maintains osmotic and acid-base balance and contributes to nerve and muscle activity.
Which foods are common sources of chlorine?
Processed meats, cheeses, smoked or salted fish.
What is the recommended daily intake of chlorine?
2300 mg/day.
What is chromium's nutritional reference value status?
No nutritional reference value has been established.
What are common dietary sources of copper?
Offal like liver, crustaceans, mollusks, and oilseeds.
What is the adequate intake and upper safety limit for copper?
1.9 mg/day for men, 1.5 mg/day for women, and 5 mg/day upper limit.
What role does fluoride play in dental health?
It contributes to dental mineralization and prevents dental caries.
Name three sources of dietary fluoride.
Fluoridated water, tea, and marine fish.
What is the adequate daily fluoride intake for men?
3.4 mg per day.
Which foods are good sources of phosphorus?
Dairy products, eggs, and meat.
What are common dietary sources of magnesium?
Oilseeds, dark chocolate, whole grains, coffee, mollusks, and some mineral waters.
What is the adequate daily intake of magnesium for men and women?
380 mg/day for men and 300 mg/day for women.
What role does molybdenum play in metabolism?
It acts as a cofactor for enzymes and aids amino acid metabolism.
What are dietary sources and intake recommendations for molybdenum?
Legumes, whole grains, offal, nuts; 95 µg/day adequate intake and 600 µg/day upper limit.
What foods provide potassium and what is its adequate intake?
Bananas, chocolate, vegetables, potatoes, dairy products; 3500 mg/day adequate intake.
What roles does selenium play in the body?
It supports antioxidant defenses and thyroid-hormone metabolism.
Which foods are sources of selenium?
Brazil nuts, fish, seafood, meat, and eggs.
What is the adequate intake and upper limit for selenium?
70 µg/day adequate intake and 255 µg/day upper safety limit.
What roles can minerals have?
Structural, functional, enzymatic, or regulatory roles.
What is stated about arsenic's function in the course?
It has no listed function.
What food source information is given for arsenic in the course?
No food source is listed.
What intake recommendation does the course provide for arsenic?
No intake recommendation is given.
Test your knowledge with 21 questions on Mineral Needs in Nutrition.
1. Which characteristic best defines minerals in human nutrition?
2. How do macro-element and trace-element intake recommendations differ?
Review the complete course in the study sheet for Mineral Needs in Nutrition.
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