Chapter 14 Part Two - Major Minerals Flashcards
(96 cards)
1
Q
Minerals
A
Essential inorganic elements needed in small amounts in the diet for the normal function, growth, and maintenance of body tissues
2
Q
Can minerals be synthesized in the body?
A
nope
3
Q
How much of the major or macrominerals do we need every day?
A
100mg
4
Q
Bioavailability
A
Degree to which the amount of an ingested nutrient is absorbed and is available in the body
5
Q
Mineral content is influenced by…
A
- genetic variations
- composition of animal feed/medications
- mineral content of soil
- fertilizer
- pesticides
- food processing
6
Q
Mineral absorption depends on…
A
- physiological need for the mineral at the time of consumption
- bioavailability
7
Q
Bioavailability of minerals is affected by…
A
- other minerals
- nonmineral substances (phytic acid in wheat grain fiber, oxalic acid in leafy green plants, polyphenols in plants)
8
Q
What three things promote mineral bioavailability?
A
Vitamin C
Vitamin D
Gastric Acidity
9
Q
When minerals are absorbed, they are transported in the blood as either ______ _______ or are bound to _______
A
free forms ; protein
10
Q
What are some functions of minerals?
A
- water balance
- transmission of nerve impulses
- act as cofactors to enable enzymes
- are components of body compounds
- help with growth and development
- maintain body functions *
11
Q
How many Americans have a calcium deficiency?
A
2/3
12
Q
Many Americans don’t meet the DRI for what two minerals?
A
potassium and magnesium
13
Q
What contributes to most of our sodium diet?
A
SALT
14
Q
What percentages of our salt comes from food processing?
A
75-80%
15
Q
What are major contributors of sodium in our diets?
A
grains processed meats soups and sauces potato chips fries starchy vegetables dairy products
16
Q
AI for Sodium
A
1500 mg/day under the age of 51
1300 mg/day between 51 and 70 years old
1200 mg/day over the age of 70
17
Q
DV for Sodium
A
2400 mg
18
Q
When should you limit your sodium intake?
A
if you are over the age of 51, African American, hypertensive…
19
Q
UL for Sodium
A
2300 mg
20
Q
How many mg of sodium are needed to maintain normal physiological function?
A
200 mg
21
Q
Where is sodium absorbed and how is it absorbed?
A
In the intestine, via active transport by sodium-potassium pump
22
Q
Where is sodium found?
A
extracellular fluid (ECF)
23
Q
How is sodium excreted?
A
by kidneys, lost via feces and perspiration
24
Q
What are the functions of sodium?
A
- helps absorb glucose and amino acids in small intestine
- normal muscle and function
- aids with water balance
25
What percent of our body weight do we have to lose from perspiration for it us to develop of a deficiency?
2%
26
Hyponatremia
Low sodium levels in blood.
| Cure with adding salt or drinking electrolytes
27
Sodium toxicity can lead to...
- hypertension
- heart disease
- stroke
- calcium loss in urine (potentially bones)
- kidney stones
28
Best sources of Potassium?
* unprocessed foods *
- fruit
- vegetables
- milk
- whole grains
- dried beans
- meats
29
What are the major contributors of potassium in our diets?
- milk
- potatoes
- coffee
- beef
- tomatoes
- orange juice
30
AI for Potassium
4700 mg/day
31
DV for Potassium
3500 mg/day
32
What percent of consumed potassium is absorbed?
90%
33
Potassium is absorbed in the ___________ and is transported to the _______ ________ and is either excreted or retained by the ____________
intestines ; body cells ; kidneys
34
Functions of Potassium
- maintain fluid balance
- transmit nerve impulses
- muscle contraction
- suppresses renin-angiotensinogen system
- balances out sodium to decrease hypertension
35
Hypokalemia
Low potassium levels in the blood.
Characterized by weakness, fatigue, irregular heart beat, constipation, hypertension, stroke.
Caused by excessive potassium losses, low food intake, vomiting, laxative use, alcoholism, sweating athletes.
Cured with high-potassium diet.
36
Hyperkalemia
High potassium levels in the blood.
Potassium build ups lead to irregular heartbeat and cardiac arrest.
Caused by poor kidney function.
Cured by monitoring potassium intake.
37
Chloride is an essential nutrient and the main _______ in ____________ fluid.
anion ; extracellular
38
Where do we get most of our chloride?
Table salt (NaCl)
39
What other foods can chloride be found in?
- seaweed
- olives
- rye
- lettuce
- some fruits and vegetables
40
AI for Chloride
2300 mg/day, based on the 40:60 ratio of NaCl
41
DV for Chloride
3400 mg/day
42
CHloride is absorbed in the _________ following _______ absorption, and the two are then found in ______________ fluid and then excreted by the ____________.
intestines ; sodium ; extracellular ; kidneys
43
When paired with sodium, what are the functions of chloride?
- transmits nerve impulses
| - maintains extracellular fluid and balance
44
What are the functions of chloride?
- component of HCl in the stomach
- used in immune responses when WBCs attack foreign cells
- maintains acid-bae balance
- helps dispose of CO2 when we exhale
45
What can lead to a chloride deficiency?
vomiting and a nutrient-poor diet
46
A chloride deficiency has what symptoms?
- anorexia
- weakness
- lethargy
47
UL for Chloride
3600 mg
48
Calcium is an essential mineral for the development of ________ and normal ______.
teeth ; bone
49
What are rich supplies of bioavailable calcium?
dairy products
50
Calcium can also be found in which foods?
- leafy greens
- calcium-fortified foods
- tofu
51
RDA for Calcium
1000 mg/day, increases by 200-300 during adolescence and when you are older
52
Calcium-Alkali Syndrome
Excessive use of calcium and vitamin D supplements, leading to hypercalcemia.
53
Results of hypercalcemia
- hypertension
- kidney stones
- kidney failure
54
You shouldn't take a calcium/vitamin D supplement of more than _____ mg, and you should only take them when?
500 mg ; during/after a meal
55
Calcium is absorbed in the intestines, but where specifically is it best absorbed?
upper small intestine
56
How much of the calcium we consume is absorbed?
25-30%, however this number can change during times of growth to up to 75%
57
What can limit calcium absorption?
- reduced HCl secretion
- chronic diarrhea
- large intakes of phytic acid, oxalic acid, dietary phosphorus, and polyphenols
- intestinal disorders
58
99% of calcium is stored where?
bones & teeth
59
Hyperparathyroidism
Overproduction of parathyroid hormone, usually caused by a nonmalignant tumor or abnormal growth of the glands.
Can lead to hypercalcemia, and in severe cases weakness, confusion, nausea, and bone/joint pain, kidney stones, and bone fractures.
60
Calcium is excreted in what three ways?
urine, feces, skin
61
Functions of calcium
- develop and maintain bones
- blood clotting
- nerve impulses
- muscle contraction
- cell metabolism
62
Hydroxyapatite
Compound made primarily of calcium and phosphate; deposited in bone protein matrix to give bone strength and rigidity
63
Bone Remodeling
Lifelong process of building and breaking down bone
64
Osteoblast
Bone-building cells that produce collagen and add minerals to bones
65
Osteocytes
Fully mineralized and mature osteoblasts that are biochemically active
66
Osteoclasts
Cells on the bone surface that dissolve bone (bone resorption)
67
Bone Resorption
Process where osteoclasts break down bone and release minerals, transferring calcium from bone to blood.
68
The adult skeleton is replaced about every ____ years.
10
69
Osteoporosis
Significant bone mass loss
70
Osteoporosis can lead to kyphosis, which is...
the abnormal convex curvature of the spine, resulting in a bulge at the upper back
71
Calcium helps build ________, which is the main protein component of blood clots.
filbrin
72
Calcium deficiency can also lead to tetany, which is...
the continuous, forceful muscle contraction without relaxation
73
Calcium regulates cell metabolism through...
the calmodulin (calcium-binding protein) system
74
UL for Calcium
2500 mg/day from ages 19 to 50 and 2000 mg/day over the age of 50
75
Phosphorus is an essential mineral that is a major component of ______ and _______.
bone ; teeth
76
What are good sources of phosphorus?
- milk
- cheese
- bakery products
- meat
- cereals
77
RDA for Phosphorus
700 mg/day
78
DV for Phosphorus
1000 mg/day
79
What percent of the phosphorus we consume is absorbed?
70%
80
Phosphorus is absorbed in the ________________ via _______ and ________ transport and is then excreted by the __________.
upper small intestine ; active and passive ; kidneys
81
Phosphorus absorption is enhanced by...
vitamin D and yeast
82
Functions of phosphorus
- main intracellular anion
- component of ATP, DNA, RNA, phospholipids in cell membranes
- regulates acid-base balance
83
Phosphorus deficiencies have what symptoms?
- bone loss
- decreased growth
- poor tooth development
- rickets symptoms
- anorexia
- weakness
- irritability
- stiff joints
- bone pain
84
Hyperphosphatemia
High blood concentration of phosphorus which leads to calcium-phosphorus precipitates forming in the body tissues. Usually due to poor kidney function.
85
UL for Phosphorus
3-4 g/day
86
Magnesium is found in __________, so its best sources are what foods?
```
chlorophyll
→ green leafy vegetables
→ broccoli
→ squash
→ beans
→ nuts
→ seeds
→ whole grains
→ chocolate
```
87
RDA for Magnesium
400 mg/day for men and 310 mg/day for women; needs increase over the age of 30
88
DV for Magnesium
400 mg/day
89
How much of the magnesium that we consume is absorbed and where/how is it absorbed?
40-60%
| small intestine via active and passive transport
90
50% of our magnesium is stored in our ________ and the rest is stored where?
bones; tissues
91
Functions of Magnesium
- stabilize ATP
- needed for DNA and RNA synthesis
- calcium metabolism → bone structure/mineralization
- nerve transmission
- heart and smooth muscle contraction
- glucose and insulin metabolism
92
Symptoms of a magnesium deficiency
- irregular heartbeat
- weakness
- muscle spasms
- disorientation
- nausea
- vomiting
- seizures
- low blood calcium → osteoporosis
93
UL for Magnesium
350 mg/day
| Toxicity can lead to kidney failure, diarrhea, slowed breathing, weakness, nausea, malaise, coma, and death
94
Sulfur is provided by what two amino acids?
methionine and cysteine
95
Most of the sulfur in our diet is supplied by...
meats
96
Functions of Sulfur
- synthesis of sulfur-containing compounds
- stabilizes the structure of proteins
- regulates acid-base balance
