chaoter 8 part 2

Question 1

what is calcium used for?
what is it found in?
what are the deficiency diseases linked to it?

Answer 1

mineralization of bones & teeth
milk & plant milks, kale, broccoli, cabbage
osteoporosis or hypertension

Question 2

why is spinach not a good source of calcium?

Answer 2

it’s not bio available, since something is binded (oxalates) to the calcium so it’s not bio available

Question 3

what calcium in foods is better absorbed then calcium in cows milk?

Answer 3

kale, broccoli, greens, green cabbage

Question 4

what high in calcium foods are things are absorbed less well than cows milk?

Answer 4

spinach, rhubarb, okra

Question 5

what foods have phosphorus ?

Answer 5

soda & processed foods

Question 6

what is the over-consumed mineral?
what is it used for?
what is it found in?
what are the excess diseases of this mineral?

Answer 6

-sodium
-fluid balance, muscle contraction, -nerve transmission
-processed foods, salt
-hypertension & osteoporosis

Question 7

what foods in potassium found in?
what are the deficiency diseases?

Answer 7

-fruits, vegetables, beans
-hypertension, osteoporosis, kidney stones

Question 8

minerals that affect both osteoporosis & hypertension

Answer 8

calcium, potassium, too much sodium

Question 9

what does magnesium do?
what foods is it in?
what are the deficiency diseases?

Answer 9

-bone mineralization
-fruits, vegetables, nuts, whole grains
-hypertension & diabetes

Question 10

what is the function of iron?
what foods have iron?
what are the deficiency diseases?

Answer 10

-carrying of O and CO2 & brain function
-Heme Iron- meat foods
-Non-Heme Iron- beans, greens, whole grains, vegetables
-anemia (hemoglobin levels decrease)
-symptoms of anemia: pica (eating things that aren’t food) fatigue, weakness, poor concentration

Question 11

what happens in toxicity of iron?

Answer 11

hemochromatosis
damage to heart, kidneys, nervous system

Question 12

what is the most common nutrient deficiency worldwide?

Answer 12

iron

Question 13

what is the most common cause of fatal poisoning in young children?

Answer 13

iron

Question 14

under consumed nutrient for women & children

Answer 14

iron

Question 15

what mineral is a carrier of oxygen & carbon dioxide?

Answer 15

iron

Question 16

what does iron increase & decrease apportion of?

Answer 16

increases
-vitamin c
-anemia

decreases absorption
-coffee, tea
-calcium, phosphorous
-oxilates

Question 17

why would you not self-prescribe iron supplements?

Answer 17

a low iron level could be a sign of another medical problem

-too much iron can be toxic since it’s not naturally excreted by (body except though bleeding)

-it can inhibit absorption of other minerals

Question 18

what is absorbed better, heme iron or non-heme iron?

Answer 18

heme iron is absorbed better

Question 19

what are the problems with heme iron?

Answer 19

it is a pro-oxidant and it may oxidize l cholesterol with free radicals

increases risk for
-heart disease, stroke, diabetes, cancer

Question 20

what mineral promotes wound healing, growth, and development?

Answer 20

zinc

Question 21

what is cretinism?

Answer 21

severly stunted mental & physical growth

Question 22

what is the make common cause of preventable brain damage worldwide?

Answer 22

cretinism

Question 23

what mineral can prevent cretinism?

Answer 23

iodine

Question 24

what fights tooth decay?

Answer 24

fluoride

Question 25

what increases calcium excretion?

Answer 25

phosphorous & sodium

Question 26

what causes kidney stones?

Answer 26

excess calcium

Question 27

what is is soda & processed foods

Answer 27

phosphorous

Question 28

what deficiency causes goiter & cretinism?

Answer 28

iodine

Question 29

what protects against hypertension?

Answer 29

calcium, potassium, magnesium

Question 30

what protects against bone loss?

Answer 30

calcium & potassium

Question 31

what is part of the thyroid hormone?

Answer 31

iodine

Question 32

too much fluoride cases what?

Answer 32

discolored teeth

Question 33

around what age is your bone the strongest?

Answer 33

early 20’s

Question 34

how many women over aged 50 will experience fracture from osteoporosis?

Answer 34

1 in 3

Question 35

how many men over aged 50 will have an osteoporosis fracture?

Answer 35

1 in 5

Question 36

what is the lifestyle prescription to prevent osteoporosis?
(vitamins/minerals/other)
(food sources)

Answer 36

• calcium (milk, plant milk, broccoli, kale)
• potassium (fruits, veggies, beans)
• vitamin D (milk, plant milk, sunshine)
• vitamin K (greens, peas, broccoli, green beans, dairy)
• exercise!

Question 37

what should you not get too much of in preventing osteoporosis?
(& the foods)

Answer 37

-sodium (salt, processed foods)
-phosphorus (soda, meat)
-caffeine
-alcohol
-smoking

Question 38

what are things you can’t change to prevent osteoporosis?

Answer 38

-family history, age, & ethnicity
-body type, lack of sex hormones