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NSC170C1 > Chapter 17: Minerals > Flashcards

Chapter 17: Minerals Flashcards

1
Q

Minerals

A

inorganic; needed in small amounts; no energy; important for body functions; fluid balance, ezymatic reactions, immunity, growth and maitenance; plant and animal foods; cofactors

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2
Q

Absorption Competition

A

compete for absorption in intestinal tract; Bind and unvavailable: oxalates- spinach/calcium, phytates- plants/iron&zinc, polyphenols- tea&coffee/iron; Enhancers: vit C/plant iron, vit D/calcium

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3
Q

Macrominerals

A

Ca, P, K, S, Na, Cl, Mg

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4
Q

Microminerals

A

Fe, Zn, Cu, I

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5
Q

Calcium

A

must abundant mineral in the body; 99% in bones and teeth

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6
Q

Calcium function

A

helps build strong bones and teeth; plays a role in muscles, nerves, and blood; may lower high bp; may reduce risk of of colon cancer; may reduce risk of kidney stones and obesity

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7
Q

Calcium homeostasis

A

Low blood Ca-PTH-calcitiol in kidneys- increase Ca absorption in the small intestine and bone breakdown, decrease Ca in urine; high blood Ca- Calcitonin-decrease absorptoin and bone breakdown, increase excretion

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8
Q

Calcium daily needs

A

only absorb 30-50%; adults: 1000-200mg/d

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9
Q

Calcium food sources

A

milk, yogurt, cheese, broccoli, kale, canned salmon with bones, calcium processed tofu, calcium fortified juicees and cereals

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10
Q

Calcium diseases

A

UL: 2500md/d; Hyercalcemia- impaired kidney function an calcium deposits in the body; Chronic deficiency leads to weakened, brittle bones and increase risk of bone fractures and osteoporosis

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11
Q

Calcium carbonate

A

Calcium carbonate (least expensive, taken with food, increased absorption by stomach acid); Calcium citrate (w/o stomach acid); All forms less than 500mg (max absorb at once); not same time as iron supplements

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12
Q

Bones

A

dynamic living tissue; entire skeletron replaced every decade; peak bone mass occurs in your 20s; bone mineral density measure strength compared to health 30 year old

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13
Q

Osteopenia

A

low bone mass; very low score is osteoporosis

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14
Q

Osteoclasts

A

breakdown bone

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15
Q

Osteoblasts

A

form new bone

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16
Q

Osteoporosis risk factors

A

gender (females higher risk); ethnicity (caucasians and Asian-Americans); body type (small-boned/petite women); family history; level of sex hormones (low levels); medications; smoking; low physical activity; alcohol; inadqequate calcium and vitamin D

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17
Q

Electrolyte minerals

A

Na, K, Cl, P; form ions to carry electrical current, stimulate nerves to transmit messages and muscles to contract, fluid balance (strongly attract water, impermeable to cell membranes), out of solution = salts

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18
Q

Hyponatrium

A

low sodium; too much sodium in cell and water enters

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19
Q

Electrolytes in cells

A

Potassium inside of cells and sodium outside of cells

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20
Q

Sodium

A

90% comes from NaCl through processed food

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21
Q

Sodium functions

A

fluid balance, transporting substances across cell membranes; maintained at precise level (kidneys reduce or increase excretion as needed, small amounts lost through stool and sweat)

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22
Q

Sodium daily needs

A

under 1500mg/day for adults under 51 years of age

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23
Q

Sodium food sources

A

processed foods contribute 77% of sodium in the diet

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24
Q

Sodium diseases

A

UL: 2300mg/d (reduce risk of hypertension); deficiency (hyponatremia-low blood levels; H20 intoxication, marathon death, wii-death promo)

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25
Q

Hypertension

A

high blood pressure; one in three americans; measure of pressure exerted by blood on arterial walls (systolic:pumping, diastolic:in between pumping); normal: 140/90 mmHg

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26
Q

Hyptertension reduction

A

weight loss, regular physical activity, low alcohol consumption; DASH diet (low in fat, sat. fat, cholesterol, and sweets; high in whole grains, fruits, veggies, low-fat dairy; low in sodium; healthy doses of K, Mg, Ca (all lower blood pressure in some way)

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27
Q

Potassium functions

A

helps maintain fluid balance and acts as blood buffer; needed for contraction of muscles and conduction of nerve impulses; can help lower high bp; aids in bone helath and reduces kidney stones

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28
Q

Potassium daily needs

A

47000mg/day most americans fall short

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29
Q

Potassium food sources

A

fruits and vegetables (at least 7 servings); dairy foods, nuts, legumes

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30
Q

Phosphorus

A

2nd most abundant in the body; 85% in bones and remainder is in cells and extracellular fluid

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31
Q

Phosphorus functions

A

bones and teeth; important component of cell membranes (phospholipids); needed for energy metabolism and stores (ATP); acts as blood buffer; part of DNA and RNA

32
Q

Phosphorus daily needs

A

700 mg/d

33
Q

Phosphorus food sources

A

meat, poultry, fish, and dairy products; well balanced diet will easily meet needs

34
Q

Chloride

A

Hydrochloric acid in the stomach

35
Q

Chloride functions

A

major electrolyte outside cells and in blood; help maintain blood pH and fluid balance

36
Q

Chloride daily needs

A

2300 mg/d

37
Q

Chloride food source

A

NaCl is main source

38
Q

Chloride diseases

A

UL is 3600mg/d; deficiency is rare, but may occur with severe vomiting and diarrhea

39
Q

Magnesium

A

4th most abundant in the body; half in bones- other half inside cells

40
Q

Magnesium functions

A

aids in over 300 enzymatic reactions in your cells, protein synthesis, helps muscles and nverves, maintains healthy bones and regular heartbeat, may lower high bp and reduce risk of diabetes

41
Q

Magnesium food sources

A

vegetables, whole grains, nuts, fruits, milk, yogurt, eggs

42
Q

Sulfur

A

component of other compounds in the body (some B vitamins)

43
Q

sulfur functions

A

component of amino acids methionine and cysteine; helps give proteins their 3D shapes; v. important for strong connective tissue

44
Q

Sulfur food sources

A

meat, poultry, fish, eggs, legumes, dairy foods, fruit, and vegetables

45
Q

Sulfur diseases

A

No known toxicity or deficiency symptoms

46
Q

Iron function

A

part of hemoglobin (Oxygen from lungs to tissues and picks up CO2); part of myoglobin (transports and stores oxygen in your muscles); helps enzymes that make neurotransmitters

47
Q

Iron daily needs

A

Women older than 50 and all me: 8 mg/d; Women 19-50: 18mg/d (higher due to menstruation)

48
Q

Iron food sources

A

iron-enriched bread and grain foods; heme iron in meats, fish, and poultry

49
Q

Iron diseases

A

UL: 45mg/d (constipation, nausea, vomiting, diarrhea; damage heart, liver, kidneys, liver, and nervous system); hemochromatosis: genetic- individuals absorb too much dietary iron; iron deficiency is most common nutritional disorder in the world; iron defiency anemia- hemoglobin levels decrease

50
Q

Heme Iron

A

found in animal based foods and more absorbable; improved with meat, poultry, and fish

51
Q

Non-heme iron

A

not as easily absorble

52
Q

Increase iron absorbtion

A

vitamin C, small amount of MPF

53
Q

Chelators

A

bind non-heme iron: phytates (grains, soybean proteins, legumes), polyphenols (tea and coffee), Calcium (competetition), oxalic acid (rhubarb)

54
Q

Iron status

A

regulation of absorption (about 15% absorbed unless needs are high; ferritin in intestinal clells hold on to iron; transferrin in blood will deliver iron to cells); iron from old cells gathered and reused

55
Q

Zinc

A

100 enzymes

56
Q

Zinc functions

A

DNA synthesis, growth, and development; keeps immune system health and helps woulds heal; improved taste acuity; may reduce risk of age-related macular degeneration

57
Q

Zinc food sources

A

red meat, some seafood, and whole grains

58
Q

Zinc diseases

A

UL : 40 mg/d (stomach pains, nausea, vomiting, and diarrhea); 60mg/d can inhibit copper absorption; excess can suppress immune system and lower HDL cholesterol; deficiency can cause hair loss, loss of appetite, impaired taste, diarrhea, delayed sexual maturation,impotence, and skin rashes

59
Q

Zinc deficiency

A

17 yr old boy is 4ft tall; phytates in grains bind zinc; yeast breaks down phytates in leavened bread

60
Q

Selenium

A

component of selenoproteins- many are enzymes

61
Q

Selenium functions

A

help regulate thyroid hormones, acts as antioxidants, may reduce risk or certain cancers

62
Q

Selenium food sources

A

meat, seafood, cereal, grains, dairy, fruits, vegetables; amount varies depending on soil content

63
Q

Fluoride functions

A

protects against dental caries; helps repair tooth enamel eroded by acids from bacteria; reduces amount of acid that bacteria produce; provides a protective barrier; important during infancy and childhood when teeth are developing

64
Q

Fluoride food sources

A

foods aren’t a good source; flouridated water and beverages with flouridated water

65
Q

Fluoride diseases

A

too little- increase risk of dental caries; too much- fluoridosis (mottling/staining) when teeth are forming; skeletal fluoridosis when greater than 10mg/d for 10+ years

66
Q

Chromium function

A

increase insulin effectiveness; may reduce insulin resistance; does not help build muscle mass

67
Q

Chromium food sources

A

grains, meat, fish, poultry, some fruits and vegetables

68
Q

Copper functions

A

many enzymes and proteins; important for iron absorption and transfer and synthesis of hemoglobin and RBCs; help synthesize melanin and links the proteins in collagen and elastin; works with enzymes to protect cells from free radicals; role in blood clotting and maintaining a healthy immune system

69
Q

Copper food sources

A

organ meats, seafood, nuts and seeds, whole-grain products, cocoa

70
Q

Copper dieases

A

UL: 10,000mcg/d (exceeess cause stomach cramps, nausea, diarrhea, vomiting, and liver damage); deficiency is rare in US

71
Q

Iodine functions

A

needed by thyroid to make essential hormones (regulate metabolic rate; help heart rate nerves, muscles, and intestines function properly

72
Q

Iodine daily needs

A

150 mcg/d

73
Q

Iodine food sources

A

salt-water fish, iodized salt is primary source (400mcg per teaspoon); amount in food is low (depends on soil, water, and fertilizer)

74
Q

Iodine diseases

A

UL: 1100mcg (too much can impair thryroid function); goiter (enlarged thyroid- early sign of iodine deficiency); iodine efficiency during fetal development- cretinism (dwarfism, mental retardation, abnormal sexual development); mandatory iodization of salt has decreased deficiency in the US

75
Q

Manganese functions

A

metabolism of carbs, fats, and amino acids; formation of bone

76
Q

Manganese sources

A

whole grains, legumes, tea, vegetables, pineapples, strawberries, and bananas

77
Q

Manganese diseases

A

Toxicity- causes Parkinson’s disease like symptoms; UL: 11mg/d; deficiency is rare in individuals consuming a balanced diet

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