Learning Outcomes
By the end of this lesson, students should be able to:
i. Identify the essential roles of iron, calcium, phosphorus, and zinc in maintaining overall health and well-being.
ii. Recognize the diverse dietary sources of iron, calcium, phosphorus, and zinc, emphasizing plant-based and animal-based options.
iii. Understand the importance of consuming a balanced diet rich in these essential minerals to prevent mineral deficiencies and promote optimal health.
Introduction
Minerals, inorganic nutrients found in food and water, play crucial roles in various bodily functions, from building and maintaining strong bones and teeth to supporting energy production and nerve impulse transmission. Iron, calcium, phosphorus, and zinc are among the essential minerals that our bodies require in adequate amounts to function properly. Understanding the dietary sources of these minerals is essential for making informed food choices and promoting optimal health.
i. Iron: Fueling the Body's Oxygen Transport
Iron, an essential component of hemoglobin, the protein in red blood cells that carries oxygen throughout the body, is crucial for oxygen transport and energy production. Dietary sources of iron include:
Plant-based sources: Red beans, lentils, tofu, fortified cereals, dark leafy greens, dried apricots, and raisins.
Animal-based sources: Red meat, poultry, fish, and eggs.
ii. Calcium: Building Strong Bones and Teeth
Calcium, the most abundant mineral in the human body, is essential for bone and tooth formation and maintenance, muscle function, and nerve signaling. Dietary sources of calcium include:
Dairy products: Milk, yogurt, cheese, and fortified dairy alternatives.
Plant-based sources: Leafy green vegetables (kale, collard greens, broccoli), fortified soy products, and fortified cereals.
Other sources: Calcium-fortified foods and beverages.
iii. Phosphorus: A Building Block for Cells and Energy
Phosphorus, the second most abundant mineral in the body, is essential for cell structure, energy production, and bone and tooth formation. Dietary sources of phosphorus include:
Plant-based sources: Whole grains, nuts, seeds, legumes, and lentils.
Animal-based sources: Meat, poultry, fish, dairy products, and eggs.
iv. Zinc: Supporting Growth and Immune Function
Zinc, a vital nutrient for growth, development, and immune function, is also involved in wound healing, cell division, and DNA synthesis. Dietary sources of zinc include:
Meat products: Beef, lamb, pork, and poultry.
Seafood: Oysters, crabs, lobsters, and shrimp.
Plant-based sources: Nuts, seeds, legumes, whole grains, and fortified cereals.
Iron, calcium, phosphorus, and zinc are essential minerals that play crucial roles in various bodily functions. Consuming a balanced diet rich in these minerals from a variety of plant and animal sources is essential for maintaining overall health and preventing mineral deficiencies. By understanding the dietary sources of these essential minerals, individuals can make informed food choices that support their well-being.
