Heme iron (found in animal sources only)

Non-heme iron (both animal and plant sources)

Vitamin C

Citric Acid

Lactic Acid

Heme iron

Fiber

Phytates

Tannins

Oxalates

FOOD SOURCES:

meat

seafood

enriched baked goods

Fe

RDA

women* = 18 mg/day

men = 8 mg/day

drops to 8 mg/day after menopause

Fe

Average intake

Fe

Upper limit

45 mg/day

causes hemachromatosis

Ferritin

Transferrin

Ferrous iron (Fe²⁺)

Ferric Iron (Fe³⁺)

high demand for RBC's

low body stores of Fe

heme iron in food

MPF

Vitamin C intake

Gastric acidity

low need for iron

phytic acid in whole grains and legumes

oxalic acid in leafy vegetables

polyphenols in tea, coffee, wine and oregano

reduced gastric acidity

excessive intake of other minerals (Zn, Mn, Ca)

FUNCTIONS:

Hemoglobin

Myeglobin

iron-containing enzymes

Ferritin

hemosiderin

Transferrin

Ferroportin

Premies

Kids

Females of childbearing age

vegetarians

hemachromatosis

caused by genetic disorder that enhances absorption

apathy

lethargy

fatigue

darkened skin

Decreased work/exercise capacity

Decreased immune function

Increased fatigue

Increased infection

poor work/exercise performance

decreased growth and cognitive development in kids

increased mortality

FOOD SOURCES:

protein rich meat

seafood

vegetables depending on soil

Zn

RDA

men = 11mg/day

women = 8 mg/day

Zn

Daily Value

Zn

Upper Limit

Low to moderate zinc intake

Zinc deficiency

animal protein intake

increased need for zinc

phytic acid and fiber

excessive zinc intake

high non-heme iron intake

good zinc status

FUNCTIONS:

required by 300 different enzymes 

Overt among impoverished

Marginal in US

Iron

Zinc

Copper

Manganese

Iodine

Selenium

Chromium

Fluoride

Molebdinum

Nickel

Vanadium

Boron

Silicon

Arsenic

FOOD SOURCES:

liver

shellfish

nuts

seeds

mushrooms

soy

dark chocolate

Copper

RDA

Copper

Daily Value

Copper

Upper Limit

30-40%

Zinc and Copper compete for absorption

iron

magnesium

molybdenum

vitamin C

• FUNCTIONS:
• Component fo enzymes that consume oxygen or oxygen radicals
• Regulate neurotransmitters like serotonin, tyrosine, dopamine and norepinephrine.

RARE:

Can be found in premies and malnourished infants

Menkes disease

increased blood cholesterol

blood vessel damage

Cells absorb copper but cannot release into circulation.

Usually effects men in brain.

FOOD SOURCES:

Whole grain cereals

nuts

legumes

tea

• similar to Cu and Zn
• Found mostly in bones and metabolically active organs like liver, kidney and pancreas
• Acts as coenzyme for many reactions

FOOD SOURCES:

saltwater seafood

iodized salt

molasses

dairy

FUNCTIONS:

component of thyroxine and triodothyronine

IDD (Iodine Deficiency Disorder)

Endemic goiter

Endemic cretenism

FOOD SOURCES:

seafood

meats

cereal grains

nuts

FUNCTIONS:

Antioxidant

thyroid metabolism

glutathionin peroxidase

FOOD SOURCES:

Nutrient databases are inadequate:

processed meats, liver, eggs, whole grains

FUNCTIONS:

May enhance insulin function

Part of carb and lipid metabolism

FOOD SOURCES:

fluoridated water

tea

seafood

seaweed

FUNCTIONS:

promote bone and dental health

FOOD SOURCE:

plant based

FUNCTIONS:

Cofactor in enzymatic reactions

Part of metalloenzymes

1. Initiation

2. Promotion

3. Progression

4. Metastasis

Fruits and vegetables (↓)

Vitamin D and Ca intake (↓)

Obesity (↑)

Meat intake (↑)

Tobacco use (↑)

Alcohol abuse (↑)

Fried foods (↑)