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Nutrition 1 (Semester I) > 9a. Minerals - Macro > Flashcards

9a. Minerals - Macro Flashcards

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1
Q

Description of minerals

A

Inorganic elements that originate in the earth

Can’t be made by living organisms

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2
Q

How can humans absorb and use minerals?

A

The minerals must first be bound to organic compounds
(containing carbon)
Absorbed in SI in their ionic state
Then must be unbound from the organic compound with the help of digestive secretions (e.g. stomach acid)

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3
Q

Where do most of our minerals come from?

A

Plants

via soil

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4
Q

Where are inorganic minerals present?

A

Water

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5
Q

Can we use the inorganic minerals found in water?

A

No

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6
Q

Why do mineral levels in plants vary?

A

Depends on the mineral content in soil

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7
Q

What percentage of body weight do minerals make up?

A

4-5%

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8
Q

Where can minerals be found in the body?

A

In all body tissues

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9
Q

Which are the top 3 abundant minerals in the body?

A

Calcium
Phosphorus
Sulphur

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10
Q

Examples of macro minerals

A 
Calcium
Phosphorus
Magnesium
Potassium
Sodium
Chloride
Sulphur
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11
Q

In what state do macro minerals mainly exist in the body?

A

Ionic

as cations or anions

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12
Q

Examples of cation macro minerals

A

Potassium
Magnesium
Sodium
Calcium

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13
Q

Examples of anion macro minerals

A

Chloride
Phosphorus
Sulphur

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14
Q

What are phosphoproteins?

A

A protein attached to a phosphate group

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15
Q

What are phospholipids?

A

Cell membranes

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16
Q

What are metalloenzymes?

A

Enzyme proteins containing metal ions

metal cofactors e.g. zinc is required for alcohol dehydrogenase which breaks down alcohol

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17
Q

What are metalloproteins?

A

Proteins bound by at least one metal ion

e.g. haemoglobin - a protein with Fe

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18
Q

What happens to unabsorbed minerals?

A

Excreted in faeces

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19
Q

What are the key functions of minerals?

A 
Building tissues
Nerve and muscle function
Thyroid health
Immune health
Enzyme components
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20
Q

What factors affect mineral bioavailability?

A

Mineral status in body
Substances present in food
Other minerals present in food

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21
Q

How does the mineral status in the body affect mineral bioavailability?

A

In deficient states, body upregulates absorption

In excess states, body downregulates absorption

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22
Q

How do the substances found in food affect mineral bioavailability?

A

Can enhance e.g. iron and vit C

Can inhibit e.g. iron and phytates

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23
Q

How do other minerals in food affect mineral bioavailability?

A

They can compete for absorption

e.g. Fe supplements reduce Zn absorption and Zn antagonises Cu absorption

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24
Q

How are minerals found in supplements?

A

Bound to carrier molecules known as ligands

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25
Examples of common organic ligands
Citrate Ascorbate Gluconate Glycinate
26
Examples of common inorganic ligands
Oxide Carbonate Sulphide Chloride
27
Where is most Ca found in the body?
Connective tissue (bones and teeth)
28
How are Ca levels regulated?
Parathyroid hormone Vit D Calcitonin
29
Examples of Ca food sources
``` Leafy greens Cruciferous veg Sesame seeds Edamame beans Sardines Sage Dairy ```
30
Which types of food sources have the highest bioavailability of Ca?
Vegetables | e.g. Ca from cruciferous veg is absorbed twice as efficiently as Ca from dairy
31
What are the main functions of Ca?
``` Bone health Blood clotting Cell signalling Muscle contraction Neurotransmitters ```
32
What are the key functions of Ca in bone health?
Building and preserving bone mass
33
What are the key functions of Ca in blood clotting?
Needed to activate vitamin-dependent clotting factors
34
What are the key functions of Ca in cell signalling?
Nerve impulses Regulates cardiac muscle Mediates vasoconstriction Influences transport of ions across membranes of organelles
35
What are the key functions of Ca in muscle contraction?
Binding of actin and myosin fibres
36
What are the key functions of Ca as a neurotransmitter?
Conversion of tryptophan to serotonin
37
What are the therapeutic uses of Ca in bone health?
Osteoporosis Osteomalacia Fracture repair
38
What are the therapeutic uses of Ca in blooding clotting?
Bleeding disorders | Haemorrhaging
39
What are the therapeutic uses of Ca in cell signalling?
Blood pressure Muscle cramps/spasms Confusion Memory loss
40
What are the therapeutic uses of Ca in muscle contraction?
Leg cramps in pregnancy | Pre-eclampsia
41
What are the therapeutic uses of Ca as a neurotransmitter?
Mood related PMS symptoms
42
Which modes of transport are used to absorb Ca?
Active | Passive
43
How is Ca absorbed actively?
Controlled by vit D (calcitriol) Binds to the VDR and increases the transcription of Ca transporters (calbindins) This increases Ca movement from the GIT to the blood
44
Who is Ca absorbed passively?
Without vit D
45
What percentage of Ca is not absorbed and lost in faeces?
50-70%
46
What are the factors that inhibit absorption of Ca?
``` Low vit D status GI dysfunction Low stomach acid High intake of phytates/oxalates Other minerals - Mg, Fe, Zn ```
47
What are the factors increasing excretion of Ca?
``` Menopause (low oestrogen) High caffeine intake High salt diets High animal protein (due to high levels of sulphuric acid) Medications ```
48
Why is high cow's milk consumption linked with a risk of osteoporosis?
Dairy high in sulphur-based amino acids which can increase sulphuric acid formation This leaches Ca from bones
49
What should the naturopathic focus be with regards to Ca?
Addressing individual Ca intake, absorption, utilisation Prioritise plant-based food sources Optimise vit D and K2
50
What are the risks of Ca supplementation?
Kidney stones | Soft tissue calcification
51
Which type of Ca supplement is easier to absorb?
Ca citrate | 500mg per sitting
52
Which minerals does Ca decrease the absorption of?
Mg Non-haem Fe Zn P
53
Where is most Mg found in the body?
Bone
54
Main food sources of Mg
``` Pumpkin seeds Leafy greens Amaranth Cacao powder Soy beans ```
55
What are the main functions of Mg?
``` Muscle relaxation Sleep/calming Energy production Cell signalling Blood clotting Structural ```
56
What are the functions of Mg in muscle relaxation?
Break the myosin/actin bond | Vasodilator
57
What are the functions of Mg in sleep/calming?
Cofactor for GABA synthesis | Cofactor in serotonin-melatonin pathway
58
What are the main functions of Mg in energy production?
Converting adenosine diphosphate (ADP) to ATP | Insulin sensitivity - cofactor in the modulation of glucose transport and the activity of tyrosine kinase
59
What are the functions of Mg in cell signalling?
Ion transport across cell membranes Conduction of nerve impulses DNA repair
60
What are the functions of Mg in blood clotting?
Inhibits blood clotting
61
What are the functions of Mg in structural?
Stabilises cell membranes Component of bone matrix Forming tooth enamel
62
What are the therapeutic uses of Mg in muscle relaxation?
Muscle pain/cramps Fibromyalgia Constipation
63
What are the therapeutic uses of Mg in sleep/calming?
Insomnia | Stress/anxiety
64
What are the therapeutic uses of Mg in energy production?
Fatigue | Insulin resistance e.g. DM, PCOS
65
What are the therapeutic uses of Mg in cell signalling?
Migraines Hypertension Mood disorders PMS
66
What are the therapeutic uses of Mg in blood clotting?
Atherosclerosis Angina Strokes
67
What are the therapeutic uses of Mg in structural?
Osteoporosis Osteomalacia Rickets Supports tooth enamel
68
Where is most Mg absorbed - and in what percentage?
SI | 30-50%
69
How is Mg excreted?
Urine | Faeces
70
How is Mg homeostasis regulated?
Kidneys
71
Why do serum Mg levels not accurately reflect Mg status?
99% of Mg is found inside body's cells
72
What inhibits Mg absorption?
Phytates | Ca
73
What enhances Mg absorption?
Protein | Fructose
74
Which Mg supplements are better for bioavailability?
Glycinate Citrate Malate
75
Why is it important to consider the ligand with Mg supplements?
Different formulations may have different applications | e.g. Mg citrate can be more effective for constipation
76
When should high dose Mg be used with caution?
Hypotension
77
Common causes of Mg insufficiency
``` Diet high in processed foods Diet low in leafy greens, veg, legumes, nuts, seeds Chronic stress - depletes Mg excretion Alcoholism Malabsorption conditions ```
78
Signs/symptoms of Mg insufficiency
``` Fatigue Insomnia Anxiety Irritability Muscle cramps/spasms Headaches Palpitations ```
79
Where is most phosphorus found in the body - and what percentage?
85% is found combined with Ca in bones and teeth
80
What is P mainly bound to?
O2
81
What does P bound to O2 produce?
Phosphate
82
Food sources of P
``` Nuts Seeds Beans Legumes Meat Poultry Fish Dairy Soft drinks (as phosphoric acid!) ```
83
What are the functions of P?
Energy Structure Muscle contraction Cell membrane integrity
84
What are the functions of P in energy?
Part of ATP
85
What are the functions of P in structure?
Bones Teeth Structural component of DNA
86
What are the functions of P in muscle contraction?
Creatine phosphate is a storage unit of energy in muscles
87
What are the functions of P in cell membrane integrity?
Phospholipids support cell membrane integrity | Phospholipids are abundant in brain
88
What are the therapeutic uses of P in energy?
Fatigue
89
What are the therapeutic uses of P in structure?
Osteoporosis Osteomalacia Rickets
90
What are the therapeutic uses of P in muscle contraction?
Fibromyalgia | Exercise support
91
What are the therapeutic uses of P in cell membrane integrity?
Poor cognition Neurodegenerative diseases GIT permeability Atherosclerosis
92
In which situations can P toxicity be possible?
High intake of carbonated soft drinks Processed food Fast food Enhanced meats
93
What can high P lead to a decline in?
Decreased Ca absorption | Interference with Zn, Cu and Fe absorption
94
Food sources of potassium
``` Pistachios Pumpkin seeds Sunflower seeds Quinoa Clams Spinach Avocado ```
95
What are the functions of K?
Electrolyte balance/osmotic pressure | Enzyme cofactor
96
What are the functions of K in electrolyte balance and osmotic pressure?
Nerve transmission Muscle function (think Na/K pump)
97
What are the functions of K as an enzyme cofactor?
Energy metabolism Glycogenesis Cellular growth/division
98
What are the therapeutic uses of K?
Electrolyte loss e.g. post diarrhoea Following prolonged exercise
99
What are K levels regulated by?
Kidneys
100
What can cause K deficiency?
``` Diarrhoea Vomiting Laxative abuse Chronic renal disease Diuretics that enhance K loss ```
101
Signs/symptoms of K deficiency
``` Muscle cramps/fatigue High blood pressure Irregular heartbeat Mental confusion Insatiable thirst Insomnia ```
102
What can excessive K supplementation lead to?
Acute toxicity = cardiac arrest Chronic toxicity = cardiac irregularities, tingling, weakness, confusion, kidney failure
103
What anion is Na commonly bound to?
Chloride
104
What does bound Na and Cl make?
Sodium chloride e.g. salt
105
Why shouldn't clients use table salt?
It's a cellular poison that originates from salt mines but is then refined (minerals are removed) Heat treated Bleached Anticaking agents e.g. aluminium are added No nutritional value Contributes to hypertension, atherosclerosis, insulin resistance, cancers
106
Why is sea salt a better option to table salt?
Made more naturally - by evaporating seawater Unprocessed High mineral content (but may content more heavy metals)
107
Why is Himalayan salt a better option than table salt?
Contains slightly less sodium | Includes 84 trace minerals (responsible for the pink)
108
Why is grey/Celtic sea salt better than table salt?
Harvested from mineral rich clay and sand salt trays in France Clay enhances mineral content Similar nutritional value to Himalayan
109
What happens in the body when Na levels are low? | think low BP
1. The enzyme renin is released by the kidneys into the blood 2. Angiotensinogen (inactive) gets converted to angiotensin I in the liver 3. Angiotensin I is converted to angiotensin II by the angiotensin-converting enzyme (ACE) in the lungs 4. Angiotensin II causes release of aldosterone from the adrenal cortex
110
What hormone increases Na levels and encourages Na reabsorption in the kidneys?
Aldosterone
111
What does raised plasma Na stimulate the release of?
Antidiuretic hormone
112
What does the antidiuretic hormone stimulate?
Kidney reabsorption of water
113
Natural food sources of Na
``` Pork Corn Milk Potatoes Celery Olives Sauerkraut ```
114
Processed food sources of Na
``` Bacon French baguette Cornflakes Cheddar cheese French fries ```
115
What are the functions of Na and Cl?
pH balance Blood pressure Nerve transmission Digestion
116
What are the functions of Na and Cl in pH balance?
Both help to maintain the acid-alkaline balance
117
What are the functions of Na in blood pressure regulation?
Na increases water return which increases BP
118
What are the functions of Na in nerve transmission?
Na influx into a neuron = action potential | Controls muscle contractions
119
What are the functions of Cl in digestion?
Constituent of stomach acid
120
What regulates Na levels in the body?
Kidneys
121
What can cause Na deficiency?
``` Persistent diarrhoea Vomiting Chronic renal disease Overuse of diuretics Excess water intake Anorexia nervosa Ulcerative colitis ```
122
In which condition should table salt be eliminated?
Hypertension
123
What conditions can excessive table salt intake contribute to?
``` Coronary artery disease Strokes Gastric cancer Osteoporosis Asthma ```
124
Which individuals appear to be more sensitive to high salt intake?
``` CKD DM Overweight/obese Over 50s African origin FH of hypertension Genetic variants of ACE gene (increased risk of high BP) ```
125
What is characteristic about sulphur?
Burning hair smell
126
Which molecules is sulphur a key component of?
``` Acetyl CoA B1 and B7 AO - glutathione, lipoic acid Mineral transporters MSM (inhibits cartilage breakdown) Amino acids - methionine, cystine, cysteine, taurine ```
127
Food sources of S
``` Alliums Cruciferous Legumes Eggs Dairy Meat Poultry Fish Seafood ```
128
What are the functions of S?
Antioxidant Phase 2 liver detoxification Structural Insulin
129
What are the functions of S as an AO?
Needed to make glutathione
130
What are the functions of S in Phase 2 liver detoxification?
Sulphation - one of the main phase 2 pathways Glutathione conjugation Methylation pathway
131
What are the functions of S in structural?
Sulphates are used for glycosaminoglycans - a key component of collagen
132
What are the functions of S in insulin?
Needed to produce insulin
133
What are the therapeutic uses of S as an AO?
Prevents cell damage from free radicals
134
What are the therapeutic uses of S in Phase 2 liver detoxification?
Toxin/heavy metal removal | Steroid hormone removal
135
What are the therapeutic uses of S in structural?
Hair, skin, nail and joint support
136
What are the therapeutic uses of S in insulin?
DM

Nutrition 1 (Semester I) (15 decks)

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