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nutrition 237 > chapter 14 - major minerals > Flashcards

chapter 14 - major minerals Flashcards

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1
Q

mineral

A

naturally occurring element that is:
1. inorganic (doesn’t contain carbon)
2. needed in SMALL amounts
3. essential

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2
Q

are minerals cofactors?

A

minerals are cofactors but NOT coenzymes (they don’t bind to enzymes)

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3
Q

“major” mineral meaning

A

you need 100 mg+ per day
- stored in body in larger amounts than trace minerals

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4
Q

major minerals list

A
  1. calcium
  2. chloride
  3. magnesium
  4. phosphorus
  5. potassium
  6. sodium
  7. sulfur
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5
Q

“trace” minerals meaning

A

you need less than 100 mg per day

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6
Q

trace minerals list

A
  1. selenium
  2. iodine
  3. zinc
  4. iron
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7
Q

grains minerals

A
  1. sodium chloride
  2. calcium (ONLY fortified grains)
  3. phosphorus
  4. magnesium
  5. iron
  6. zinc
  7. selenium

basically: everything EXCEPT sulfur, potassium, & iodine

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8
Q

veggies main minerals

A
  1. potassium
  2. magnesium
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9
Q

fruits minerals

A
  1. potassium
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10
Q

dairy main minerals

A
  1. calcium
  2. phosphorous
  3. zinc
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11
Q

protein main minerals

A
  1. sodium chloride (PROCESSED foods)
  2. potassium
  3. phosphorous
  4. magnesium
  5. selenium
  6. iron
  7. zinc

basically: everything EXCEPT calcium, iodine, & sulfur

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12
Q

mineral digestion

A

don’t require digestion because they’re in a “free” form

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13
Q

mineral absorption

A

small & large intestine: directly absorbed into blood stream

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14
Q

factors affecting mineral absorption

A
  1. physiological need (e.g. children absorb more iron because they’re growing)
  2. body’s stores (e.g. body absorbs less iron & calcium if it already has enough stored)
  3. bioavailability (the amount of a nutrient actually available to cells & tissues)
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15
Q

factors affecting mineral bioavailability

A
  1. interactions with vitamins & other minerals
  2. gastric acidity (more stomach acid increases minerals’ availability)
  3. plant chemicals binding
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16
Q

minerals’ bioavailability and plant chemicals

A

plant chemicals BIND to minerals, decreasing minerals’ bioavailability/absorption

phytic acid, oxalic acid, polyphenol

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17
Q

phytic acid (phytate)

A

plant chemical that binds to zinc & iron

comes from wheat

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18
Q

oxalic acid (oxalate)

A

plant chemical that binds to calcium

comes from green leafy plants

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19
Q

polyphenols (tannins)

A

plant chemical that binds to calcium & iron

comes from tea, dark chocolate, & wine

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20
Q

mineral transport

A

once in bloodstream, minerals are transported in free form OR are bound to proteins

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21
Q

mineral storage

A

amount that is actually stored varies WIDELY

e.g. LARGE amounts of calcium & phosphorus are stored in bones, SMALL amounts of iron are stored in liver & bone marrow

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22
Q

mineral excretion

A

most are excreted via urine

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23
Q

sodium main function

A

help absorb glucose & amino acids

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24
Q

sodium sources

A

salt = 40% sodium (Na+) and 60% Chloride (Cl)
mainly in processed foods
some occurs naturally (milk, chicken)

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25
sodium recommended intake
AI = 1,500 mg/day UL = 2,300 mg/day 97% of adults exceed sodium AI
26
excess sodium risks
risks: hypertension --> heart disease & stroke more calcium in urine --> kidney stones
27
potassium main function
regulate calcium excretion (in urine)
28
potassium sources
fruit & veg
29
low potassium risks
hypertension --> heart disease & stroke can affect bone health average intake = 2600 mg below recommended
30
sodium & potassium
do opposite things sodium pushes calcium out of body, but potassium keeps it in the body
31
chloride sources
salt, some fruit & veg
32
chloride 2 main functions
1. it's part of HCI (stomach acid) 2. immune function
33
systolic vs diastolic pressure
systolic: max BP in an artery when ventricles CONTRACT diastolic: BP in an artery when ventricles RELAX (between contractions)
34
hypertension
persistently elevated BP
35
BP categories
normal = under 120/80 high = over 140/90
36
hypertension risk factors
1. family history 2. old age 3. obesity 4. physical inactivity 5. excess sodium 6. cigarette smoking 7. excess alcohol 8. type 2 diabetes
37
hypertension treatment
best way to lower BP = lose weight also, increase potassium
38
DASH diet
for lowering blood pressure low in sodium, fat, cholesterol high in fruit, veg, low-fat dairy
39
calcium main functions
1. develop & maintain bone 2. blood clotting 3. cell metabolism
40
bone-building cells
osteoblasts - produce collagen & add minerals ostocytes - release bone minerals
41
bone-resorbing cells
osteoclasts - release acid & enzymes to dissolve bone
42
calcium sources
top source: tofu then, 1. salmon 2. baked beans 3. fortified soy milk
43
calcium intake
RDA: 1,000 mg/day for everyone
44
things that increase calcium bioavailability
eat calcium-rich foods WITH other foods that have lactose, sugar, & protein
45
calcium absorption
absorbed in small & large intestines - usually 25-30% efficiency
46
decrease calcium absorption/bioavailability
1. Vit D deficiency 2. reduced HCI 3. high fiber, phosphorus, & phytic + oxalic acid intake 4. diarrhea
47
increase calcium absorption/bioavailability
1. Vit D 2. HCI 3. lactose (in infants)
48
calcium & hormones
thyroid & parathyroid gland secrete hormones that regulate blood calcium
49
PTH
parathyroid hormone - secreted by parathyroid glands when blood calcium is low makes calcitriol to increase calcium absorption
50
calcitriol
formed from PTH, INCREASES calcium absorption
51
calcitonin
released from thyroid gland, DECREASES calcium absorption, increases calcium excretion
52
hyperparathyroidism
causes persistently elevated blood calcium PTH releases too much calcitriol --> too much calcium absorption
53
hypercalcemia
high blood calcium caused by hyperparathyroidism symptoms: 1. kidney stones 2. bone pain 3. muscle weakness & fatigue 4. hypertension leads to kidney failure, decreases absorption of other minerals
54
phosphorus main functions
85% of phosphorous = found in bone 1. major component of bones & teeth 2. component of ATP (energy production & storage) 3. component of DNA, RNA, phospholipids, enzymes
55
phosphorus sources
animal products & legumes
56
magnesium unique functions
bone structure & mineralization via calcium metabolism cofactor for 300+ enzymes that use ATP DNA/RNA synthesis
57
magnesium sources
1. legumes & nuts 2. whole wheat products 3. seafood 4. dark green leafy veg
58
hypermagnesemia
high blood magnesium occurs from too many laxatives, antacids, or supplements UL = 350 mg/day (only from meds)
59
osteoporosis
chronic disease where bones have low mass & reduced structure
60
osteopenia
weak bones = susceptible to fracture
61
peak bone mass
bones have their maximum strength ages 20-30, starts to decrease at ages 30-40
62
assess bone density
1. fractures 2. measurements of bone mineral density (DEXA, ultrasound) 3. height loss (over 1.5 in)
63
osteoporosis risk factors
1. female 2. old 3. white/Asian 4. family history 5. little estrogen or testosterone 6. small frame 7. low calcium & vit D 8. steroids & antiseizure meds 9. low physical activity 10. smoking cigarettes 11. excess alcohol/caffeine intake
64
osteoporosis prevention
enough calcium, vit D, phosphorous, magnesium, potassium, protein do weight lifting avoid smoking hormone replacement therapy if needed
65
calcium additional benefits
reduced risk of: 1. colon cancer 2. kidney stones 3. blood pressure
66
poor bone health symptoms
1. fractures 2. loss of height
67
calcium supplements
ONLY for people who can't get enough calcium from their diet increase absorption by taking in doses of >500mg just before/after meals
68
calcium supplement adverse effects
bloating/constipation coronary artery calcification
69
major minerals that do nerve transmission
1. Sodium 2. Potassium 3. Calcium 4. Magnesium
70
major minerals that do muscle contraction
1. sodium 2. calcium
71
major minerals that regulate BP
1. potassium 2. magnesium
72
major minerals that do acid-base balance
1. chloride 2. phosphorous
73
hypernatremia
excess sodium in blood (sign of dehydration) different from hyponatremia (not enough sodium in the blood)

nutrition 237 (7 decks)

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