vault backup: 2024-11-19 12:37:21

education/nutrition/Minerals.md

@@ -4,7 +4,8 @@
 - Trace minerals are essential mineral elements required in amounts that are **less than 100mg per day**
 - They still perform vital roles
 - 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:
 	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
@@ -15,5 +16,13 @@
 - 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
 - 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
-		- 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