The components of the food we eat: minerals and trace elements
MINERALS AND TRACE ELEMENTS
Most, if not all, non-organic elements (known as minerals) can be found in the human body. About 15 of them are known to be essential in the diet and can be derived from food. Minerals are classified into major minerals/macrominerals and microminerals/trace elements.
Macrominerals are those present in the greatest amount in body tissues. They include calcium, magnesium, phosphorus, sodium, potassium, chloride, iron, and zinc.
Trace minerals (or trace metals) are equally important but are needed in minimal amounts. They include copper, selenium, iodine, manganese, chromium, cobalt, molybdenum, and fluoride. Although it is difficult to induce a dietary deficiency of these trace metals, most of them can be toxic if taken in excessive amounts. Therefore, it is very important that people taking supplements know how much of these items they are taking, especially if the supplements are to be taken over a long period of time. However, the incidence of subclinical deficiency is not uncommon for zinc and selenium.
THE IMPORTANCE OF MINERALS
- The constituents of bones and teeth, for example, calcium, phosphorus and magnesium.
- Regulation of body composition and fluid balance, eg sodium, potassium, chloride, magnesium and phosphorous.
- Essential complements to many enzymes (cofactors) and other protein molecules such as hemoglobin, which are necessary for the release and utilization of energy. This mainly includes iron, zinc, selenium, copper and phosphorus.
As has already been said, there are numerous nutrients that are essential for nutritional health and the only way to ensure their contribution in the right proportion and quantity is by consuming a varied and balanced diet. Different foods contain a mix of different nutrients, and different nutrients are present in different amounts in different foods. In order to prevent or control a disease such as osteoporosis, adequate intake must be ensured not only of calcium, but also of all the elements that help in the absorption and metabolism of calcium, that is, magnesium, phosphorus, silica, iron, vitamin K, vitamin D, etc. This, or meeting the body’s needs for any other nutrient, can only be achieved by eating a variety of foods from all the major food groups.
Dietary Reference Values for Fat and Carbohydrates for Adults as a Percentage of Total Daily Energy Intake (Percentage of Energy from Food)
Value: /Individual minimum / Population mean / Individual maximum /
Saturated fatty acids: / – /10(11)/ – /
Cis-polyunsaturated fatty acids: / – /6(6.5)/10 / – /
Cis-monounsaturated fatty acids: / – /12(13)/ – /
Trans fatty acids: / – /2(2)/ – /
Total fatty acids: / – /30(32.5)/ – /
TOTAL FAT: / – /33(35)/ – /
Non-dairy extrinsic sugars: /0/10 (11)/ – /
Intrinsic and milk sugars and starch: / – /37 (39)/ – /
TOTAL CARBOHYDRATES: / – /47(50)/ – /
NON-STARCH POLYSACCHARIDE: /12 /18 /24/
The average percentage contribution to total energy does not total 100% because the figures for protein and alcohol are excluded. Protein intake averages 15% of total energy, which is above the Reference Nutrient Intake (RNI)
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