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Final Flashcards

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1
Q

_______ are essential to overall health and well-being

A

minerals

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2
Q

Although the body can synthesize small amounts of a few vitamins, the body cannot synthesize ______. They must be consumes in the diet

A

minerals

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3
Q

_____ do not contain carbon and are therefore classified as inorganic

A

Minerals

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4
Q

Like all elements, minerals cannot be broken down by natural processes. Thus, unlike vitamins, they are not destroyed by ____, ___, ______, or ___________ _____

A

heat, acid, oxygen, ultraviolet light

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5
Q

The ______ ______, or macrominerals, are major because humans need to consume them in amounts greater than 100 milligrams per day, and there are at lest 5 grams of the mineral in the body.

A

major minerals

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6
Q

Major minerals (7)

A

sodium, chloride, potassium, phosphorus, calcium, magnesium, and sulfur

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7
Q

The second group, the ______ _____, or microminerals, are needed in amounts less than 20 milligrams per day, and the body contains less than 5 grams totals

A

trace minerals

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8
Q

Trace minerals (9)

A

Iron, zinc, copper, selenium, chromium, iodide, manganese, molybdenum, and fluoride

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9
Q

The bioavailability of minerals is affected by several factors, including your _________ status and the other contents in the __ tract

A

nutritional, GI

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10
Q

the bioavailability of minerals can also be reduced if the minerals are attached to ______, such as oxalates (acids found in certain fruits and vegetables, chocolate, tea, coffee, beer, and nuts) or phytates (acids found in nuts, whole grains, and legumes)

A

binders

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11
Q

Cooking increases the _____________ of minerals in legumes

A

bioavailability

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12
Q

Vitamin __ increases the absorption of some minerals such as iron

A

C

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13
Q

Vitamin __ increases the absorption of calcium, phosphorus, and magnesium

A

D

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14
Q

Minerals play roles in _____ and electrolyte balance, form ______ cells, build healthy _____, and maintain a healthy _______ system

A

fluid, blood, bones, immune

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15
Q

Minerals can also be part of _______ complexes, participate in ________ metabolism, and play an individual role in ________ growth

A

enzyme, energy, structural

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16
Q

Minerals are similar to many vitamins in that they can act as _______ in important enzyme systems

A

cofactors

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17
Q

__________ crystals make up about 60 percent of bone mass

A

hydroxyapatite

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18
Q

The hydroxyapatite minerals attach to the protein collagen in the process of _____________

A

mineralization

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19
Q

metabolic function of sodium

A
  • major cation outside the cell

- regulates body water and blood pressure

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20
Q

food sources of sodium

A
  • processed food
  • seaweed
  • table salt
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21
Q

toxicity symptoms of sodium

A
  • edema

- hypertension

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22
Q

deficiency symptoms of sodium

A
  • headache
  • nausea and vomiting
  • fatigue
  • disorientation
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23
Q

metabolic function of chloride

A
  • major anion outside the cell
  • part of HCl
  • participates in acid-base balance
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24
Q

food sources of chloride

A
  • processed food
  • seaweed
  • table salt
  • rye
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25
toxicity symptoms of chloride
-vomiting
26
deficiency symptoms
-rare that symptoms occur unless related to loss of sodium
27
metabolic function of potassium
- major cation inside the cell | - regulated body water and blood pressure
28
food sources of potassium
-unprocessed foods, fruits and vegetables, meat, dairy, and nuts
29
toxicity symptoms of potassium
-irregular heartbeat and heart damage
30
deficiency symptoms of potassium
- muscle weakness and cramps - glucose intolerance - irregular heartbeat and paralysis
31
metabolic function of calcium
- formation of bones and teeth - muscle contraction and relaxation - blood clotting - heart and nerve function
32
food sources of calcium
- milk and dairy products - leafy greens - broccoli - salmon - sardines - legumes - calcium-fortified soymilk and juices
33
toxicity symptoms of calcium
- constipation - impaired kidneys - calcium deposits in tissues
34
deficiency symptoms of calcium
- bone loss (osteoporosis) | - bone fracture
35
metabolic function of phosphorus
- formation of bones and teeth - part of DNA, RNA, coenzymes, and the ATP energy molecule - transport of lipids - acid-base balance
36
food sources of phosphorus
- meat - fish - poultry - eggs - cereals
37
toxicity symptoms of phosphorus
- decrease in bone mass | - calcium deposits in tissues
38
deficiency symptoms of phosphorus
- muscle weakness | - bone pain
39
metabolic function of magnesium
-participates as a cofactor in many biochemical reactions including muscle contraction and nerve conduction
40
food sources of magnesium
- green leafy vegetables - whole grains - nuts - legumes - dairy - fruits
41
toxicity symptoms of magnesium
- diarrhea - cramps - nausea (above 3, from supplementation, not food)
42
deficiency symptoms of magnesium
- weakness and fatigue - confusion and seizures - depression - irregular heartbeat
43
metabolic function of sulfate
- part of keratin found in hair and skin - formation of collagen - participates in acid-base balance and cellular respiration
44
food sources of sulfate
-all protein containing food such as meat, fish, poultry, eggs, legumes, nuts, and dairy
45
toxicity symptoms of sulfate
-may promote ulcerative colitis
46
deficiency symptoms of sulfate
none known
47
Trace minerals (9)
``` iron zinc selenium fluoride chromium copper iodine manganese molydenum ```
48
Metabolic function of iron
- major component of hemoglobin and myoglobin; carries oxygen and carbon dioxide - part of cytochromes - enhances immune system
49
Food sources of iron
- meat - fish - poultry - enriched and fortified breads and cereals
50
Toxicity of iron
- nausea and vomiting, diarrhea, constipation | - organ damage, including the kidney and liver
51
Deficiency symptoms of iron
- fatigue - microcytic anemia - poor immune function - growth retardation in infants
52
Metabolic function of copper
- a component of several metalloenzymes - enzymes involved in iron metabolism - connective tissue enzymes - antioxidant enzymes
53
Food sources of copper
- cocoa - whole grains - legumes - shellfish
54
Toxicity of copper
- nausea and vomiting, abdominal pain, diarrhea | - liver damage
55
Deficiency of copper
- anemia - impaired immune function - impaired growth and development
56
Metabolic function of zinc
- cofactor for several metalloenzymes - DNA and RNA synthesis - part of the enzyme superoxide dismutase
57
Food sources of zinc
- seafood - meat - whole grains
58
Toxicity of zinc
- nausea and vomiting, cramps, diarrhea - loss of appetite - headaches - impaired immune function
59
Deficiency of zinc
- skin rash and hair loss - diarrhea - loss of taste and smell - depressed growth and development
60
Metabolic function of selenium
-a component of antioxidant enzymes
61
Food source of selenium
- meat - seafood - fish - eggs - whole grains
62
toxicity of selenium
- brittle hair and nails - skin rash - garlic breath odor - fatigue - irritability
63
deficiency of selenium
- muscle weakness and pain | - may trigger Keshan disease
64
metabolic function of fluoride
- part of fluorapatite which makes teeth stronger | - enhances bone formation
65
food source of fluoride
- fluoridated water - tea - seaweed
66
toxicity of fluoride
-fluorosis in teeth and skeletal fluorosis
67
deficiency of fluoride
-increase susceptibility to dental caries
68
metabolic function of chromium
-improve insulin response
69
food source of chromium
- pork - egg yolks - whole grains - nuts
70
toxicity of chromium
unconfirmed toxicity effects
71
deficiency of chromium
-elevated post meal blood glucose
72
metabolic function of iodine
-component of the thyroid hormone thyroxine
73
food source of iodine
- iodized salt - seafood - dairy products
74
toxicity of iodine
- thyroiditis - goiter - hypothyroidism and hyperthyroidism
75
deficiency of iodine
- goiter | - cretinism
76
metabolic function of molybdenum
-cofactor for a variety of metalloenzymes
77
food source of molybdenum
- legumes - nuts - leafy vegetables - dairy - cereals
78
toxicity of molybdenum
-unknown in humans
79
deficiency of molybdenum
-unknown in humans
80
metabolic function of manganese
-cofactor for metalloenzymes involved in carbohydrate metabolism
81
food source of manganese
- beans - oats - nuts - teas
82
toxicity of manganese
-abnormal central nervous system effects
83
deficiency of manganese
-unknown in humans
84
most trace minerals functions as ______
cofactors
85
Several trace minerals function as cofactors within an enzyme complex. The enzymes that trace minerals attach to and activate are referred to as ____________
metalloenzymes

Nutrition (3 decks)

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