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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 has 4 major roles: **Iron** is the most important trace mineral
1. **Oxygen transport** - Needed for production of hemoglobin (red blood cells), myoglobin (muscle cells), and cytochromes (most body cells) - Iron has 4 major roles:
2. Cell division - Required by an enzyme needed for DNA production 1. **Oxygen transport** - Needed for production of hemoglobin (red blood cells), myoglobin (muscle cells), and cytochromes (most body cells)
3. Immune system - Needed for production of lymphocytes (a type of white blood cell). Enables neutrophils (another type of white blood cell) to destroy bacteria 2. Cell division - Required by an enzyme needed for DNA production
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). 3. Immune system - Needed for production of lymphocytes (a type of white blood cell). Enables neutrophils (another type of white blood cell) to destroy bacteria
- **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. 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).
- **Hemoglobin** is the iron-containing protein in red blood cells that transports oxygen **to** cells, and carbon dioxide **away** from tissues. - **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.
- Myoglobin is the iron containing protein in red muscle cells that controls oxygen uptake from red blood cells - **Hemoglobin** is the iron-containing protein in red blood cells that transports oxygen **to** cells, and carbon dioxide **away** from tissues.
- Cytochromes are a group of proteins necessary for certain chemical reactions involved in the release of energy from macronutrients - Myoglobin is the iron containing protein in red muscle cells that controls oxygen uptake from red blood cells
- Heme iron is the form of iron found in meat, and it's absorbed efficiently - Cytochromes are a group of proteins necessary for certain chemical reactions involved in the release of energy from macronutrients
- Nonheme iron is a form of iron that's not absorbed as efficiently as heme iron - Heme iron is the form of iron found in meat, and it's absorbed efficiently
- Meat, vegtables, grains, supplements, and foritifed or enriched foods - 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
- 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