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education/nutrition/Minerals.md
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- Trace minerals are essential mineral elements required in amounts that are **less than 100mg per day** - Trace minerals are essential mineral elements required in amounts that are **less than 100mg per day**
- They still perform vital roles - They still perform vital roles
- Obtaining adequate amounts of them from food is difficult - Obtaining adequate amounts of them from food is difficult
- **Iron** is the most important trace mineral ## Iron
**Iron** is the most important trace mineral
- Iron has 4 major roles: - Iron has 4 major roles:
1. **Oxygen transport** - Needed for production of hemoglobin (red blood cells), myoglobin (muscle cells), and cytochromes (most body cells) 1. **Oxygen transport** - Needed for production of hemoglobin (red blood cells), myoglobin (muscle cells), and cytochromes (most body cells)
2. Cell division - Required by an enzyme needed for DNA production 2. Cell division - Required by an enzyme needed for DNA production
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- 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
- Nonheme 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, vegtables, grains, supplements, and foritifed 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)
- Enriched foods are enriched with **non-heme** iron
Iron bioavailability
- Vitamin C - high intake of calcium with iron containing food
- 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