MINERALS AND TRACE ELEMENTS
Most, if not all, of the 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 could be derived from food. Minerals are classified into the main minerals / macrominerals and microminerals / trace elements.
Macrominerals are the ones present in the greatest quantity in body tissues. They include calcium, magnesium, phosphorus, sodium, potassium, chloride, iron, and zinc.
Microminerals (or trace metals) are just as important, but they are needed in minute quantities. 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 who take supplements are aware of the amount of these elements that they are taking, especially if the supplements are to be taken for a long period of time. However, the incidence of subclinical deficiency is not uncommon for zinc and selenium.
THE IMPORTANCE OF MINERALS
- The components of bones and teeth, for example, calcium, phosphorus and magnesium.
- Regulation of body composition and fluid balance, for example sodium, potassium, chloride, magnesium, and phosphorus.
- Essential complements of 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 phosphorous.
As already mentioned, there are numerous nutrients that are essential for nutritional health and the only way to ensure their supply in the right proportion and quantity is by eating a varied and balanced diet. Different foods contain a mix of different nutrients, and different nutrients are present in different amounts in different foods. To prevent or control a disease such as osteoporosis, an adequate consumption must be guaranteed 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 of the major food groups.
Dietary Reference Values for Fat and Carbohydrate for Adults as a Percentage of Total Daily Energy Intake (Percent Dietary Energy)
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) / – /
Extrinsic sugars other than milk: / 0/10 (11) / – /
Intrinsic sugars, dairy and starch: / – / 37 (39) / – /
TOTAL CARBOHYDRATE: / – / 47 (50) / – /
POLYSACCHARID WITHOUT STARCH: / 12/18/24 /
The average percentage contribution to total energy does not total 100% because protein and alcohol figures are excluded. Protein intake averages 15% of total energy, which is above the Reference Nutrient Intake (RNI)
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