Unit 2 Mineral Research

Minerals

1. The minerals under the DRI for my age group would be calcium, potassium, sodium, copper ,iron, magnesium, phosphorous, selenium, and zinc. The mineral that comes below the DRI would be be potassium. However, it is not more than 80% below the DRI. However I did have a low potassium intake. Additionally, calcium and iron just barley met the DRI. I eat a lot of vegetables and fruits, therefore increasing the amounts of minerals that intake each day.

2. Deficiencies in potassium include “elevation of blood pressure, an increase in salt sensitivity, muscle weakness, kidney stone increase, increased burn turnover, and glucose intolerance”(Pinna 246). As for calcium deficiency, symptoms include “stunted growth in children”(Pinna246), which is unlikely to impact me since I am an adult, and bone loss. As for iron, deficiencies include: “anemia, weakness, pallor, inability to concentrate, impaired cognitive functioning, lowered cold tolerance”(Pinna 256).

3. Foods that can be added to increase potassium levels include: fresh fruit, vegetables, beans, grains, and milk. Foods rich in calcium would be cheese, milk, tofu, fish such as sardines, tofu, and greens like broccoli. To increase iron in the body, foods

My diet contained enough iron to meet the recommended value. I had consumed 21mg of iron while the recommendation was to consume a daily amount of 18mg. The foods that contributed the most iron to my diet were chicken, beans, and almonds, and raisins. Foods such as red meat, chicken, and seafood such as clams contains the most iron in the majority of foods one can consume. With that being said extreme excess of these foods can cause iron toxicity which can leave to injury to your liver, shock, blood in your bowel, and acidosis. Foods such as enriched cereals also contain a good amount of iron so excess of cereal can also cause these issues. Many people most develop severe iron toxicity due to iron supplements rather than excess of iron enriched