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education/nutrition/Minerals.md
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@ -15,9 +15,9 @@ Minerals are inorganic, and **NOT** susceptible to degradation. Like vitamins, t
4. Nervous system - Needed to help maintain the myelin sheath that covers parts of certain nerve cells, needed for the production of neurotransmitters (eg, dopamine, epinephrine, and norepinephrine that regulate brain and muscle activity). 4. Nervous system - Needed to help maintain the myelin sheath that covers parts of certain nerve cells, needed for the production of neurotransmitters (eg, dopamine, epinephrine, and norepinephrine that regulate brain and muscle activity).
- **Heme** is the iron-containing component of hemoglobin and myoglobin. Heme is a type of iron found in our food, food sources provide both heme iron and non-heme iron. - **Heme** is the iron-containing component of hemoglobin and myoglobin. Heme is a type of iron found in our food, food sources provide both heme iron and non-heme iron.
- **Hemoglobin** is the iron-containing protein in red blood cells that transports oxygen **to** cells, and carbon dioxide **away** from tissues. - **Hemoglobin** is the iron-containing protein in red blood cells that transports oxygen **to** cells, and carbon dioxide **away** from tissues.
- Myoglobin is the iron containing protein in red muscle cells that controls oxygen uptake from red blood cells - **Myoglobin** is the iron containing protein in red **muscle cells** that controls oxygen uptake from red blood cells
- Cytochromes are a group of proteins necessary for certain chemical reactions involved in the release of energy from macronutrients - **Cytochromes** are a group of proteins necessary for certain chemical reactions involved in the release of energy from macronutrients
- Heme iron is the form of iron found in meat, and it's absorbed efficiently - Heme iron is the form of iron **found in meat**, and it's absorbed efficiently
- Non-heme iron is a form of iron that's not absorbed as efficiently as heme iron - Non-heme iron is a form of iron that's not absorbed as efficiently as heme iron
- Meat, vegetables, grains, supplements, and fortified or enriched foods - Meat, vegetables, grains, supplements, and fortified or enriched foods
- To increase bioavailability, cook veggies in a cast iron pan with tomatoes or lemon juice (acid) - To increase bioavailability, cook veggies in a cast iron pan with tomatoes or lemon juice (acid)
@ -31,12 +31,9 @@ Minerals are inorganic, and **NOT** susceptible to degradation. Like vitamins, t
| Consuming iron-containing foods that are fermentted | Phytic acid from foods such as whole grains | | Consuming iron-containing foods that are fermentted | Phytic acid from foods such as whole grains |
| Soaking of beans or grains before consuming | Soy proteins from foods such as tofu | | Soaking of beans or grains before consuming | Soy proteins from foods such as tofu |
| | Polyphenols from food and beverages such as tea | | | Polyphenols from food and beverages such as tea |
The RDA for men and postmenopausal women is **8 mg/day**, and for premenopausal women, it's **18 mg/day**.
- Vitamin C - high intake of calcium with iron containing food Iron intake for adolescent females is significantly higher because of increased iron needs to support growth, and iron losses due to menstruation. Iron deficiency in this demographic is exacerbated by poor dietary choices.
- Heme iron - Medications that reduce stomach acidity
- Leavening of bread - Oxalic acid from foods such as spinach
- Fermentation - Phytic acid from foods such as whole grains
- Soaking beans or grains - Soy protein such as tofu
## Iron Toxicity ## Iron Toxicity
- **Hereditary hemochromatosis (HH)** is an inherited genetic defect that causes people to absorb too much iron - **Hereditary hemochromatosis (HH)** is an inherited genetic defect that causes people to absorb too much iron