Chapter 12 and 13: Minerals Flashcards
(96 cards)
1
Q
minerals
A
- inorganic elements are essential to the nutrition of humans
- don’t contain carbon
2
Q
14 minerals (out of 92) are essential to body functioning
A
- play several key roles in overall health and wellbeing:
- help chemical reactions take place in cells
- work with the immune system
- help muscles contract
- keep the heart beating
3
Q
minerals maintain their chemical structure when exposed to
A
heat, air, and light
4
Q
two forms of minerals
A
major and trace
5
Q
the difference between the two is in the amount the body needs to each
A
- need more of major minerals
- need trace minerals in smaller amounts
6
Q
major minerals
A
- need to consume more than 100 mg/day
- at least 5 g of the mineral in the body
- types: calcium, sodium, potassium, chloride, phosphorus, magnesium, and sulfur
7
Q
trace minerals
A
- need to consume less than 20 mg/day
- the body contains less than 5 g total
- types: iron, zinc, copper, selenium, chromium, iodide, manganese, molybdenum, and fluoride
8
Q
minerals
A
- single molecules that contain only atoms of the same element
- generally don’t change shape/structure when performing biological functions
- most often found:
- as individual ions
- as inorganic compounds (no carbon)
- not destroyed by heat, acid, oxygen, and light
- remain intact during digestion (can’t break down)
9
Q
bioavailability
A
degree to which a nutrient from food is absorbed and utilized in the body
10
Q
bioavailability of minerals
A
- nutritional status affects absorption
- amount of competing minerals in the intestinal tract also affects absorption (iron competes for absorption with calcium)(zinc and copper compete)
- binders can reduce bioavailability (phytates, oxalates, polyphenols)
11
Q
factors that increase bioavailability of minerals
A
- deficiency in a mineral increases absorption (absorb more when deficient, absorb less when have enough)
- cooking increases the bioavailability of minerals in legumes
- vitamin C increases absorption of some minerals such as iron
- vitamin D increases the absorption of calcium, phosphorus, and magnesium
12
Q
factors that reduces bioavailability of minerals
A
- binders
-supplementation of single minerals affects absorption of competing minerals
13
Q
binders
A
- oxalates found in many foods (veggies)
- phytates found in nuts, whole grains, and legumes
- polyphenols found in coffee and tea
14
Q
mineral functions
A
- minerals maintain fluid balance
- minerals participate as cofactors
- energy production
- muscle contraction (potassium)
- nerve transmission
- minerals make up bones and teeth
15
Q
minerals maintain fluid balance
A
- extracellular minerals: sodium and chloride
- intracellular mineral: potassium with the help of calcium, magnesium, and sulfur
- most of the fluid inside the body is found intracellularly (2/3)
16
Q
cofactor
A
substance that binds to an enzyme to help catalyze a reaction
17
Q
minerals participate as cofactors
A
serve as a cofactor in antioxidant systems
18
Q
minerals make up bones and teeth
A
- make up the crystalline structure (hydroxyapatite) that gives strength to bones and teeth
- major minerals: calcium, phosphorus, and magnesium
- trace minerals: fluoride
19
Q
mineral absorption
A
- the body maintains tight control over mineral balance
- the GI tract regulates absorption from food based on the body’s needs
- minerals in gastric juices and sloughed-off intestinal cells are either excreted in the feces or reabsorbed through the large intestine
- kidneys excrete excess and reabsorb minerals
20
Q
minerals can be toxic
A
- minerals are toxic in high amounts (can cause illness and even death)
- toxicity generally doesn’t occur from excess dietary intake
- toxicity is most often seen with large amounts of supplements and certain conditions that interfere with the body’s adaptive abilities
21
Q
sodium balance in your body
A
- sodium level is maintained by the kidneys reducing or increasing sodium excretion as needed
- smaller amounts lost in stool and sweat
22
Q
daily needs of sodium
A
- AI for adults: 1,500 mg/day
- most Americans consume about 4,000 mg/day
- the American Heart association recommends 2,300 mg/say
23
Q
sodium food sources
A
- 75% of sodium consumed by Americans comes from processed foods
- about 10% occurs naturally in foods; another 5-10% added during cooking and at the table
- chips, bread, crackers
- we use sodium as a preservative
24
Q
blood pressure
A
- a measure of force that blood exerts on the walls of the arteries
- expressed as systolic pressure (when heart beats) over diastolic pressure (when heart is at rest between beats)
25
blood pressure levels
- <120/88 mm Hg is normal
- systolic >120-130 = elevates
- consistent levels >130/80 is consistent with hypertension
26
hypertension is a silent killer
- no symptoms
- have blood pressure checked regularly
- contributes to atherosclerosis (buildup of plaque in the arteries), heart enlarges and weakens
- damages arteries leading to the brain and kidneys, increasing risk of stroke and kidney disease
27
to control hypertension
- reduce weight, increase physical activity, eat a balanced diet
- follow the DASH diet
28
DASH diet
- dietary approaches to stop hypertension
- lowers blood pressure and LDL cholesterol
- when following this eating plan it is important to choose foods that are low in saturated and trans fats; rich in potassium, calcium, magnesium, fiber, and protein, and lower in sodium
29
DASH eating plan
- Eat: veggies, fruits, whole grains, fat free or low fat dairy, fish, poultry, beans, nuts/seeds, vegetable oils
- Limit: fatty meats, full fat dairy, sugar sweetened drinks, sweets, sodium intake
30
potassium functions
- fluid balance: electrolyte inside cells
- a blood buffer: helps keep blood pH and acid-base balance correct
- muscle contraction and nerve impulse conduction
- can help lower high blood pressure
- aids in bone health: helps increase bone density
- reduces kidney stones by helping to excrete citrate (binds with calcium to form kidney stones)
31
potassium daily needs
- men: 3,400 mg/day
- women: 2,600 mg/day
- most meet only 85% of these needs
32
potassium food sources
- leafy greens, potatoes, milk
- fruits and veggies, dairy foods, nuts and legumes
33
too much potassium
- too much from supplements or salt substitutes can cause hyperkalemia in some people
- can cause irregular heartbeats, damage heart, and be life threatening
34
too little potassium
- too little can cause hypokalemia:
- one of the main issues for people suffering from anorexia and bulimia
- can cause muscle weakness, cramps, irregular heartbeats, and paralysis
- excessive vomiting and diarrhea
35
calcium
- most abundant mineral in the body
- more than 99% located in bones and teeth
36
calcium functions
- helps build strong bones and teeth
- plays a role in muscles, nerves, and blood
- may help lower high blood pressure
- may fight colon cancer
- may reduce risk of kidney stones
37
calcium daily needs
1,000 - 1,200 mg/day depending on age
38
calcium food sources
- milk, yogurt, cheese, broccoli, kale, canned salmon (with bones), tofu processed with calcium, calcium fortified juices, cereals
- absorb <10% of calcium form spinach
- absorb >40% of calcium from kale
39
too much calcium
- too much calcium leads to hypercalcemia: impaired kidneys and calcium deposits in the body
40
too little calcium
- too little can lead to less dense, weakened, brittle bones, and increased risk for osteoporosis
41
osteoporosis
- once osteoporosis occurs, it is irreversible
- Caucasian women and women of Asian decent are more at risk (menopause)
42
calcium supplements
- consume in doses of 500 mg or less
- some sources (oyster shell, bone meal) may contain lead and other toxic metals
- may be inadvisable if consuming enough in foods
43
phosphorus
- second most abundant mineral in the body
- 85% in bones; rest in cells and fluid outside cells, including blood
44
phosphorus functions
- a key part of the phospholipid bilayer in the cell membrane
- needed for bones and teeth
- important component of cell membranes
- needed for energy metabolism and stores
- acts as a blood buffer
- part of DNA and RNA
45
phosphorus food sources
- meat, fish, poultry, dairy
- abundant in diet (everything that has protein has phosphorus)
46
too much phosphorus
can cause hyperphosphatemia, which can lead to the calcification of tissues
47
too little phosphorus
- can result in muscle weakness, bone pain, rickets, confusion, and death
- would need to be in a state of near starvation to experience
48
magnesium
- another abundant mineral in the body
- about half in bones; most of the rest inside cells
49
magnesium functions
- helps more than 300 enzymes, including energy metabolism
- used in synthesis of proteins
- helps muscles and nerves function properly
- maintains healthy bones and regular heartbeat
- may help lower high blood pressure and reduce risk of type 2 diabetes
50
most Americans fall short (80-85% of needs)
- because we aren't getting enough whole foods
- once over 30 we need a little more in our diet
51
magnesium food sources
whole grains, veggies, nuts, fruits, milk, yogurt, meat, eggs
52
too much magnesium
could experience diarrhea from too many supplements (not from food)
53
too little magnesium
deficiencies are rare, but diuretics and some antibiotics can inhibit absorption
54
chloride functions
- part of hydrochloric acid in the stomach, which enhances protein digestion
- sodium and chloride are major electrolytes outside cells and in blood to help maintain fluid balance
- acts as a buffer to keep blood at normal pH
55
chloride food sources
- salt (NaCl) is the main source
- when you have sodium, you have chloride (processed foods)
56
too much chloride
increased blood pressure
57
too little chloride
deficiencies are rare
58
sulfur functions
- component of other compounds in the body, including vitamins thiamin (B1), biotin, and pantothenic acid (B5)
- helps give proteins their 3D shape as part of amino acids methionine, cystine, and cysteine
- sulfites are used as food preservation
59
sulfur food sources
meat, poultry, fish, eggs, legumes, dairy, fruits, veggies
60
too much and too little sulfur
no known toxicity or deficiency symptoms
61
iron
- most abundant mineral on earth and main trace mineral in the body
- most prevalent nutritional deficiency in the world
62
two forms of iron
- heme iron
- nonheme iron
63
heme iron
- animal sources is part of hemoglobin and myoglobin and easily absorbed
- absorbs 10-15%
64
nonheme iron
- plant foods is not as easily absorbed, due to phytates and other substances
- absorbs 8-10%
- cook in a cast iron skillet
- pair with vitamin C to increase absorption
65
iron absorption
- absorption increases if body stores are low
- if stores are high, going to absorb less
- body only absorbs 10-15% of iron consumed
- not excreted in urine or stool; once absorbed, very little leaves the body (95% is recycled and reused)
66
iron functions
- hemoglobin in red blood cells transports oxygen from lungs to tissues and picks up carbon dioxide waste from cells
- myoglobin transports and stores oxygen in muscle cells
- how they transport oxygen and pick up carbon dioxide
- aids brain function by helping enzymes that make neurotransmitters
67
daily needs of iron
- men and women who aren't menstruating: 8 mg/day
- women who are menstruating: 18 mg/day
- pregnant women: 28 mg/day
68
iron food sources
- iron enriched bread/grain products and fortified cereals
- heme iron in meats, fish, and poultry
69
too much iron
- too much iron from supplements can cause constipation, nausea, vomiting, and diarrhea
- in the US, iron is a leading cause of accidental poisoning deaths in children under 6
- iron overload can damage the heart, kidneys, liver, and nervous system
- hemochromatosis: a genetic disorder that can cause iron overload
- when someone has high iron levels we suggest they donate blood often
70
too little iron
- iron deficiency: most common nutritional disorder in the world
- iron deficiency anemia: occurs when iron stores are depleted and hemoglobin levels decrease
71
copper functions
- part of many enzymes and proteins
- important for iron absorption and transfer, synthesis of hemoglobin and red blood cells
- helps generate energy in cells, synthesize melanin, link the proteins collagen, and elastin together in connective tissues
- helps enzymes protect cells from free radicals (antioxidant role)
- role in blood clotting and maintaining a healthy immune system
- competes for absorption with zinc
72
copper food sources
organ meats, seafood, nuts/seeds, bran cereals, whole grain products, and cocoa
73
too much copper
excess copper can cause stomach cramps, nausea, diarrhea, vomiting, and liver damage
74
too little copper
- copper deficiency is rare in the US
- if you end up with a copper deficiency, you could end up- with an iron deficiency
75
zinc functions
- involved in the function of more than 100 enzymes
- DNA synthesis, growth, and development
- healthy immune system and wound healing
- taste acuity
- treatment for the common cold
- may reduce the risk of age related macular degeneration
76
zinc and the common cold
- have to take the right amount
- too much could make the cold last longer
77
zinc food sources
meats, nuts/seeds, poultry, oysters
78
selenium
part of a class of proteins called selenoproteins, many of which are enzymes
79
functions of selenoproteins
- help regulate thyroid hormones
- act as antioxidants
- may help fight cancer
80
selenium food sources
- very high in Brazil nuts
- meat, seafood, cereal, grains, dairy foods, fruits, veggies
- amount varies depending on soil content
81
too much selenium
- can cause selenosis (a toxic condition)
- symptoms:
- brittleness and loss of nails and hair
- stomach and intestinal discomfort
- skin rash
- garlicky breath
- fatigue
- nervous system damage
82
too little selenium
- deficiency is rare in the US
- can cause Keshan disease (heart disease): seen in children in rural areas that have selenium-poor soils
83
fluoride functions
- protects against dental caries and cavities
- helps repair enamel eroded by acids from bacteria
- reduces amount of acid bacteria produced
- provides protective barrier
84
my water's fluoride program
fluoridated drinking water has reduced dental caries in the US
85
fluoride sources
- foods are not a good source
- best source is fluoridated drinking water and beverages made with this water
86
too much fluoride
- can cause fluorosis (mottling/staining) when teeth are forming during infancy/childhood
- fluorosis of bones can occur when >10 mg/day is consumed for 10 or more years
87
too little fluoride
increases risk of dental caries and cavities
88
chromium functions
- helps insulin in the body (increases effectiveness in cells)
- may improve BG control, but no large study confirms this
- small study suggests chromium supplements may reduce risk of insulin resistance
- FDA allows a qualified health claim on chromium supplements, but label must state that evidence isn't certain
- doesn't help build muscle mass
89
chromium food sources
- grains, meat, eggs, poultry, some fruits and veggies
- peppers, mushrooms, oats, cheese
90
too much chromium
no known risk from consuming too much
91
too little chromium
deficiency is rare in the US
92
iodine functions
- needed by the thyroid to make essential hormones
- important for the functioning of the thyroid
- thyroid hormones regulate metabolic rate/help heart, nerves, muscle, and intestines function properly
93
iodine food sources
- iodized salt
- amount in foods is low, depends on iodine content of soil, water, and fertilizer
- salt water fish have higher amounts (shellfish)
94
too much iodine
excess iodin can impair thyroid function, decrease synthesis and release of thyroid hormones
95
too little iodine
- iodine deficiency during early stages of fetal development can cause congenital hypothyroidism
- mandatory iodization of salt has decreased iodine deficiency in the US but not in other parts of the world
96
both toxicity and deficiency of iodine can cause
- a goiter
- goiter: enlarged thyroid gland
