Chapter 10: Micronutrients | Lesson 3: Minerals

Question 1

Are minerals organic or inorganic?

Answer 1

Inorganic

Question 2

What are minerals important for?

Answer 2

Bone structure, antioxidant system, thyroid function, oxygen transport. (there are other essential processes)

Question 3

Are minerals considered essential?

Answer 3

Yes

Question 4

What is the typical calcium levels in the body?

Answer 4

Between 8.4 to 9.5 mg/dL

Question 5

What is calcium important for?

Answer 5

The structural integrity of the body; it is a component of bone tissue, skeletal muscle contraction, and electrical signaling functions.

Question 6

Deficiency of calcium causes?

Answer 6

Bone degradation and possibly osteoporosis.

Question 7

What is the best way to explain how the body regulates calcium?

Answer 7

It acts like a thermostat in the house. It has a chosen setting and the body regulates how much calcium is absorbed or discarded based on that setting.

Question 8

What vitamin is needed for the absorption of calcium from the digestive tract?

Answer 8

Vitamin D

Question 9

Where is the majority of calcium found in the body?

Answer 9

bones and teeth

Question 10

How is the rate of calcium absorption determined?

Answer 10

The lower the calcium levels in the body, the higher the absorption rate.

Question 11

What is a trace element?

Answer 11

An element that is required only in minute amounts.

Question 12

What is the required intake range of chromium?

Answer 12

0.2 - 45 micrograms

Question 13

Why is chromium important?

Answer 13

It can improve insulin sensitivity and enhance macro metabolism.

Question 14

what does chromium deficiency cause?

Answer 14

There is no well documented defined level of deficiency. That said, there is some evidence suggesting it plays a role in insulin resistance.

Question 15

What are the two major forms of chromium?

Answer 15

Chromium 3+ (trivalent) which is what is found in food, and chromium 6+ (hexavalent) which is the toxic form resulting from industrial pollution.

Question 16

Why is copper important?

Answer 16

It is an essential mineral that helps balance the redox system in the body.

Question 17

What is the redox system?

Answer 17

The process and reaction between two substances where one is oxidized (loses electrons) and the other is reduced (gains electrons).

Question 18

What disorders come from copper metabolism issues?

Answer 18

Menkes disease, which results in seizures; brain atrophy; and hypotonia.

Question 19

How much copper is needed?

Answer 19

600 to 700 micrograms/day

Question 20

What mineral is nonessential?

Answer 20

Fluoride

Question 21

What is the primary function of iodine?

Answer 21

It is a precursor to thyroid hormones, both T3 and T4.

Question 22

What can iodine deficiency cause?

Answer 22

The most prevalent problems are goiter (swelling of the neck due to enlarged thyroid gland) and hypothyroidism (thyroid is not producing enough thyroid hormone).

Question 23

What is irons most important role in the body?

Answer 23

Storing, transporting, and delivering of oxygen via hemoglobin and myoglobin.

Question 24

Beneath oxygen related roles, what other ways is iron important to the body?

Answer 24

It is involved in the electron transport chain and neurotransmitter production.

Question 25

What is hemoglobin?

Answer 25

An iron-containing protein found in red blood cells that binds oxygen and other molecules for transport in the blood.

Question 26

What is myoglobin?

Answer 26

The protein that carries and stores oxygen in muscle cells.

Question 27

What two forms is dietary iron found?

Answer 27

Heme and nonheme

Question 28

What is heme iron?

Answer 28

A form of dietary iron only found in animal meat and is primarily comprised of hemoglobin and myoglobin.

Question 29

What is nonheme iron?

Answer 29

A form of dietary iron found in plant-based foods and is less bioavailable than heme iron.

Question 30

Can iron supplementation increase performance?

Answer 30

Yes, but only when the athlete is deficient in iron.

Question 31

How involved is magnesium in the body?

Answer 31

It is involved in over 300 biochemical reactions that span the full human metabolism. It is important for energy production, oxidative phosphorylation, and glycolysis.

Question 32

How much magnesium is typically found in the body?

Answer 32

20-30g found in the average adult.

Question 33

What is the distribution of magnesium in the body?

Answer 33

60% in bone tissue, 20% in muscle tissue, 19% in soft tissue (heart, liver, lungs, and other organs), 1% in extracellular fluid.

Question 34

What is magnesium conjugated to in the body?

Answer 34

ATP, most ATP is found as MgATP.

Question 35

What is magnesium closely involved with in the body?

Answer 35

metabolism of proteins, carbs, and fats. Also, the regulation of calcium and potassium flux across membranes.

Question 36

Primarily, what chronic disease does magnesium play a role in?

Answer 36

People with type 2 diabetes typically have lower levels of serum magnesium, and magnesium supplementation has shown to help increase insulin sensitivity and glucose metabolism. It also might lower LDL and triglycerides while increasing HDL.

Question 37

How is mercury important to the body?

Answer 37

It is not, in fact, it is actually toxic to the body.

Question 38

What is the maximum recommended daily dose of mercury?

Answer 38

2 micrograms/kg

Question 39

How is dose the toxic effects take place?

Answer 39

Primarily through the displacement of selenium.

Question 40

How is phosphorus important?

Answer 40

It is vital for energy production because it is a component of ATP and it needed to maintain cellular viability.

Question 41

What may excessive phosphorus intake cause?

Answer 41

CVD, osteoporosis, and kidney disease

Question 42

Where is potassium located in the body?

Answer 42

In all tissues

Question 43

Why is potassium important?

Answer 43

It controls concentration gradients, fluid volume, and cardiac rhythm

Question 44

How much potassium is usually in an average grown adult?

Answer 44

140g

Question 45

Where is potassium in the body?

Answer 45

It is mostly in the cells, but a little resides outside the cells. The ratio of extracellular to intracellular is 30:1.

Question 46

What is severe potassium deficiency called?

Answer 46

Hypokalemia

Question 47

What can hypokalemia cause?

Answer 47

It can be deadly and cause cardiac arrest.

Question 48

Why is selenium important?

Answer 48

It plays a role in a healthy antioxidant system by being a component of several selenoproteins.

Question 49

Where is sodium present in the body?

Answer 49

Basically every tissue.

Question 50

How is sodium important to the body?

Answer 50

It is very similar to potassium as in it is essential for maintaining gradient concentrations, fluid status, and cardiac rhythm.

Question 51

How is sodium different from potassium?

Answer 51

Potassium is primarily intracellular where sodium is primarily extracellular.

Question 52

Is sodium supplementation needed for the population?

Answer 52

The normal population does need sodium supplementation because it already usually exceeds the RDA, but athletic populations have an increasing need for sodium intake primarily due to lots of sweating.

Question 53

What can sodium deficiency in athletes lead to?

Answer 53

Hyponatremia (low sodium levels), which leads to malaise, cramps, headache, and slurred speech. Extreme cases lead to cardiac arrest and death.

Question 54

What does zinc do?

Answer 54

Primarily and intracellular mineral, it provides structure to cells and helps reactions occur. Overall, it is critical for optimal cell health.

Question 55

What can severe zinc deficiencies cause?

Answer 55

Alopecia, immune deficiencies, night blindness, delayed wound healing, and growth retardation.

Question 56

What can mild zinc deficiencies cause?

Answer 56

Impaired growth