Minerals Flashcards

1
Q

Functions of calcium

A
  1. Contraction and relaxation of muscle, especially important for heart muscle
  2. Formation of strong bones and teeth - mineralisation
  3. Transmission of nerve impulses
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2
Q

Importance of maintaining a constant calcium level in the blood:

A
  1. Heart is not able to contract properly
  2. Calcium is taken from the bones to maintain high enough blood calcium levels for heart
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3
Q

food sources of calcium

A

Vegetarian sources: Milk and milk products (35% is absorbed)
Animal sources: Fish with small bones eg sardines
Plant sources:
— Tofu (soy bean curd)
— Almonds, sesame seeds
— Dark green vegetables (eg. Broccoli and bok choy) and seaweed (nori)…….absorption varies from 5-60%

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4
Q

What is calcium absorption increased by

A

Salmon
Tuna
Margarine
Butter
Fortified milk
Fortified cereals

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5
Q

What is calcium absorption decreased by

A

Caffiene

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6
Q

Why do post menopausal women require more calcium

A

Post menopausal women require more calcium because estrogen decreases after memopaise. This can cause osteoclasts and lead to osteoporosis making bones weaker and more brittle.

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7
Q

Why do elderly men and women (70+ years) require more calcium

A

Aging is associated with a gradual loss of bone mass, and therefore they need to consume more calcium
Calcium is leeched from their bones

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8
Q

describe two reasons why people who eat a mainly plant based diet may be at higher risk of having lower bone density.

A

They have to get calcium from non dairy sources
Lower levels of calcium in plant based foods
More vitamin D in plant based foods

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9
Q

Suggest two strategies that people following a mainly plant based diet can use to improve bone density.

A

Don’t drink coffee
Take supplements
Get lots of vitamin D

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10
Q

functions of iron

A

Forms part of haemoglobin which carries oxygen around the body (red blood cells)
Forms part of mitochondria in muscles, which makes oxygen available for muscle contraction

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11
Q

dietary sources of haem iron

A

red meat, kangaroo, fish, pork, egg yolk, liver

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12
Q

Absorption rates of harm iron

A

Up to 25%
Generally unaffected by other dietary factors

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13
Q

Dietary sources of non-haem iron

A

dark green leafy veg, fortified Weetbix, all bran,

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14
Q

Absorbtion rate of non-haem iron

A

10-17%
Decreased by calcium, caffeine
Increased by haem iron, vitamin C

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15
Q

who needs more iron

A

people following a vegetarian diet
Women in reproductive years
Anorexia
Extreme diets
Developing countries

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16
Q
  1. Describe two differences between haem and non-haem iron.
A

Haem is found in animal sources, non haem is found in plant sources
Haem is bound to proteins, non haem is not bound to proteins

17
Q

Describe two different reasons why someone may have iron deficiency.

A

Not consuming enough iron
Pregnancy

18
Q

Functions of sodium

A

Helps to control water balance in body à regulates blood pressure
Helps control muscle contraction and relaxation

19
Q

food sources of sodium

A

— Salt either added during preparation, cooking or just before eating
Processed foods and snack foods (flavour enhancer + preservative)

20
Q

what does sodium deficiency cause

A

Muscle cramps, vomiting and apathy (can’t be bothered)
Not common in Australia but high levels of physical activity in intense heat can result in deficiency in the short term