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Naturopathic Nutrition > January > Flashcards

January Flashcards

Minerals and Food Labelling

1
Q

What are minerals?

A

Inorganic elements that originate in the earth and cannot be made by living organism

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2
Q

What must minerals be attached to for humans to be able to absorb it?

A

organic compounds, containing carbon (these are then removed so the mineral can be utilised by the body)

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3
Q

how much of our body weight is minerals?

A

4-5%

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4
Q

What two minerals make up the most of the minerals in our bodies?

A

Calcium and phosphorus

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5
Q

What are the seven macrominerals?

A

Calcium, phosphorus, magnesium, potassium, sodium, chloride, sulphur

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6
Q

What are the 11 trace minerals?

A

iron, zinc, iodine, selenium, manganese, molybdenum, copper, chromium, boron, fluoride, silicon

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7
Q

What minerals exist as cations?

A

positively charged: potassium, magnesium, calcium, sodium

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8
Q

What minerals exist as anions?

A

negatively charged: chloride, sulphate, phosphate

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9
Q

What factors affect mineral bioavailability?

A
  • mineral status in the body (if low minerals, the body makes more transport proteins)
  • substances present in foods (ascorbic acid, phytates can enhance or inhibit absorption)
  • other minerals present in foods (they can compete)
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10
Q

Which metals commonly compete for absorption?

A

Zn and Fe, Zn and Cu

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11
Q

What is a ligand?

A

A molecule that binds to another molecule

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12
Q

What are some common mineral carriers used in supplements?

A

Organic: citrate, ascorbate, gluconate, glycinate
Inorganic: oxide, carbonate, sulphide, chloride

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13
Q

What mineral is the most abundant in the body?

A

Calcium

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14
Q

What are the functions of calcium?

A
  • building and preserving bone mass
  • synapses
  • cardiac muscle function and vasoconstriction
  • used for binding of actin and myosin
  • needed to activate vitamin-dependent clotting factors
  • required for conversion of tryptophan to serotonin
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15
Q

What regulates calcium levels?

A

Parathyroid hormone (increases serum Ca)
Vitamin D (increases serum Ca)
Calcitonin (lowers serum Ca, puts it in the bones)

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16
Q

What food sources are high in calcium?

A

dark and cruciferous veg, nuts and seeds, beans, dairy, herbs

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17
Q

How does the bioavailability of calcium in veg and dairy differ?

A

Calcium in veg is absorbed 2x as efficently

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18
Q

Where is calcium mostly absorbed?

A

In the duodenum

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19
Q

How does vitamin D affect calcium absorption?

A

Vit D (calcitriol), binds to enterocytes and increases calcium transporters

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20
Q

What factors decrease calcium absorption?

A
  • low vitamin D
  • low stomach acid
  • high phytates and oxalates
  • GI dysfunction
  • other minerals competing (Mg, Fe, Zn)
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21
Q

What factors increase calcium excretion?

A
  • menopause (low oestrogen)
  • high animal protein diets (high urea, and sulphuric acid)
  • high salt
  • high caffeine
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22
Q

What are the disadvantages of using cows milk as a source of calcium

A

It is high in sulphur-based amino acids that cause calcium to be leached from the bones

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23
Q

What are natural ways of increasing calcium?

A

Optimise vit D and K levels
increase plant-based calcium rich foods

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24
Q

What is the maximum amount of calcium absorbed in one sitting?

A

500mg

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25
Q

What are the negatives of calcium supplementation?

A

it can increase risk of kidney stones, soft tissue calcification

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26
Q

Which minerals does calcium interfere with the absorption of?

A

Mg, Fe, Zn, P

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27
Q

What foods are high in magnesium?

A

Leafy greens, nuts and seeds, beans, whole grains, cacao powder

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28
Q

What are the functions of magnesium?

A
  • converting ADP to ATP
  • needed for glucose metabolism - role in insulin sensitivity
  • ion transport and conduction of nerve impulses
  • Mg inhibits blood clotting
  • helps making tooth enamel
  • breaks actin-myosin bonds
  • cofactor for GABA and serotonin-melatonin (sleep)
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29
Q

Where is magnesium absorbed?

A

In the Ileum

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30
Q

What foods inhibit magnesium absorption?

A

high-phytate foods and calcium

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31
Q

Why are serum magnesium levels not accurate?

A

Most magnesium is stored in the cells and blood concentration does not affect this

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32
Q

Which form of magnesium is best for constipation?

A

Magnesium citrate

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33
Q

What is the tolerable upper limit of magnesium supplements?

A

400mg (can cause diarrhoea in high amounts)

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34
Q

What form of magnesium is in epsom salts?

A

Magnesium sulphate

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35
Q

What condition should you use magnesium with caution?

A

hypotension

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36
Q

What are the symptoms of magnesium insufficiency?

A

fatigue, insomnia, anxiety, depression, hypertension, muscle cramps, headaches, palpitations

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37
Q

What key reactions is zinc a cofactor for?

A

Antioxidant (superoxide dismutase), alcohol dehydrogenase, digestion of proteins, haem synthesis, folate absorption, DNA synthesis

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38
Q

What food sources are high in zinc?

A

oysters, nuts and seeds (sesame), grains (rye), calf’s liver, legumes (chickpeas)

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39
Q

What are the key functions of zinc?

A
  • production of sex hormones, spermatogenesis and prostatic fluids
  • inhibits 5-alpha reductase
  • needed for T4-T3 conversion
  • Needed for cell proliferation (skin)
  • Senses
  • antioxidant, anti-inflammatory, anti-viral
  • needed for production of HCl, and pancreatic enzymes
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40
Q

What food aids zinc absorption?

A

Proteins

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41
Q

What foods can reduce zinc absorption?

A

Foods high in phytates (legumes, whole grains, nuts and seeds - that have not been soaked)

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42
Q

What are the signs and symptoms of zinc deficiency?

A

poor sense of taste and smell, recurrent infections, skin disorders, low libido, signs of weak digestion

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43
Q

What is the supplemental range for zinc?

A

15-25mg a day - with food

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44
Q

What is the tolerable upper limit for Zinc?

A

40mg - long term

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45
Q

Where is most phosphorus stored in the body?

A

As hydroxyapatite in the bones and teeth

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46
Q

What are the negatives of high phosphoric acid?

A

it can cause calcium to leach from the bones

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47
Q

What are the functions of ATP?

A
  • part of ATP, bones, teeth, DNA
  • creatine phosphate is a storage unit of energy in muscles
  • phospholipids in cell membranes
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48
Q

What are the effects of high phosphates?

A

hyperactivity in children

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49
Q

What foods are high in phosphorus?

A

carbonated drinks, processed food, fast food

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50
Q

What food sources are high in potassium?

A

raw spinach, potato skins, avocado, quinoa, pistachio, clams, calf’s liver

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51
Q

What are the key functions of potassium?

A
  • nerve transmission, muscle function
  • cofactor for energy metabolism, glycogenesis, cellular growth and division
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52
Q

What is the amount of potatssum required daily?

A

2g

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53
Q

What are common causes of potassium deficiency?

A

Diuretics, diarrhoea, vomiting, laxative abuse, chronic renal disease

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54
Q

What are the symptoms of low potassium?

A
  • muscle cramps/weakness
  • hypertension
  • confusion
  • thirst
  • insomnia
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55
Q

What are the signs of chronic potassium toxicity?

A

cardiac irregularities, paralysis of extremities, confusion, tingling, weakness, kidney failure

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56
Q

What are three general functions of minerals in the body?

A

to build tissues, to maintain nerve and muscle function, to make thyroid hormones

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57
Q

Which mineral competes with zinc for absorption?

A

Copper

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58
Q

What is table salt made from?

A

40% sodium, 60% chloride by weight

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59
Q

What are the bad things about table salt?

A
  • it is heat treated and bleached and anti-caking agents like aluminium are added
  • It has no nutritional value
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60
Q

What are the pros and cons of sea salt?

A
  • unprocessed so has a high mineral content
  • may contain heavy metals and impurities
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61
Q

What are the benefits of himalayan sea salt?

A

It contains 84 trace minerals in a good ratio
the trace minerals have therapeutic benefits

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62
Q

What are the benefits of grey/celtic salt?

A

It has a similar nutritional profile to Himalayan salt, high in minerals and moisture

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63
Q

What hormones increase sodium levels in the body?

A

Renin, Aldosterone (increases sodium reabsorption and absorption)

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64
Q

Which hormone lowers sodium levels?

A

ADH

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65
Q

What is the minimum requirement of salt?

A

500mg

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66
Q

What is the best way to reduce sodium intake?

A

eating whole foods

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67
Q

What are the key functions of NaCl?

A
  • Maintaining acid-alkaline balance
  • nerve impulse transmission
  • controls muscle contractions
  • part of HCl
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68
Q

What are the causes of NaCl deficiency?

A
  • persistent diarrhoea
  • overuse of diuretics
  • vomiting
  • anorexia
  • major trauma
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69
Q

Which people are more sensitive high salt intake?

A
  • CKD
  • Diabetes mellitus
  • obese people
  • those over 50yrs
  • those of african origin
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70
Q

How much iron is there in the body?

A

3-4g

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71
Q

What two forms of iron exist in the body?

A

ferrous (Fe2+) and ferric (Fe3+) iron

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72
Q

What are the two types of iron in food?

A
  • non-haem iron: Fe3+ plants and animals
  • haem iron: Fe2+ only animals
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73
Q

What foods are high in iron?

A
  • quinoa, amaranth, soybeans, spinach, pumpkin, clams
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74
Q

What are the functions of iron?

A
  • part of haemoglobin (4 iron molecules per haemoglobin)
  • part of myoglobin
  • part of the cytochrome enzymes in the electron transport chain
  • thyroid peroxidase to make thyroid hormones
  • lymphocytes
  • making dopamine
75
Q

How is excess iron stored?

A

as haemosiderin

76
Q

How is excess iron excreted?

A

It cannot be excreted, and is only lost through bleeding

77
Q

What is the function of ferritin?

A

it takes iron from food and stores it in the small intestine mucosal cells

78
Q

What is the function of transferrin?

A

It transfers iron around the blood to tissues

79
Q

What enhances the absorption of iron?

A

vitamin C

80
Q

What is the difference in absorption of haem and non-haem iron?

A

haem (15-35%) has a higher absorption rate than non-haem iron (2-20%)

81
Q

What form of iron is usually given in supplements by GPs?

A

ferrous sulphate

82
Q

What substances decrease iron absorption?

A

Phytates, oxalates, polyphenols, calcium and phosphorus, tannic acid

83
Q

What are the symptoms of iron deficiency anaemia?

A

fatigue on exertion, weakness, headaches, apathy, breathlessness, nail spooning, hair loss

84
Q

Who are at risk of iron overload?

A

men, those consuming high levels of haem iron (meat), as absorption of these cannot be downregulated. haemochromatosis, high dose vit-C supplementations

85
Q

Why is iron overload bad?

A
  • iron is a pro-oxidant
  • It is a bacterial growth factor so can increase infection rates
  • it can accumulate in the brain and liver
86
Q

Which other minerals compete with iron absorption?

A

Zinc, copper, calcium

87
Q

Which antioxidant is selenium part of?

A

glutathione peroxidase

88
Q

Why is mercury bad for you?

A

it occupies the active site of glutathione peroxidase

89
Q

Name some high selenium food sources

A

whole wheats, Brazil nuts (from Brazil), sunflower seeds, yellowfin tuna, garlic, calf’s liver

90
Q

What are the functions of selenium?

A
  • co-factor in glutathione peroxidase
  • T-lymphocyte proliferation, and antibody production
  • conversion of T4 to T3
  • sperm motility
91
Q

Where is selenium absorbed?

A

In the duodenum

92
Q

What are the signs and symptoms of selenium deficiency?

A
  • high T4-T3
  • ‘keshan disease’ - cardiomyopathy in areas with low selenium in soil
93
Q

What are the toxicity signs of selenium?

A

brittle hair and nails, skin problems, depression, garlic odour

94
Q

What is the tolerable upper limit for selenium?

A

300ug

95
Q

What are the key food sources of copper?

A
  • sesame seeds, cashews, quinoa, shiitake, calf’s liver, oysters
96
Q

What are the functions of copper?

A
  • it is part of the antioxidant enzymes superoxide dismutase and ceruloplasmin
  • supports skin and blood vessel structure and melanin
  • it is involved in making RBCs
  • phagocytes use copper to kill bacteria
  • used for making the myelin sheath
  • used to make noradrenaline
97
Q

What are common causes of copper deficiency?

A

long term zinc supplementation
cow’s milk

98
Q

What are the common signs of copper deficiency?

A
  • anaemia
  • bone fractures (due to copper’s role in collagen structure)
  • impaired growth, reduced skin pigment
  • recurrent infections
99
Q

What are the signs of copper toxicity?

A
  • vomiting, diarrhoea, liver/kidney damage, coma, wilson’s disease signs
100
Q

What can cause copper overload?

A

Zinc deficiency, wilson’s disease,

101
Q

What are good food sources of iodine?

A
  • sea vegetables, ocean fish and shellfish
102
Q

What are the functions of iodine?

A
  • essential part of thyroid hormones
  • foetal and infant brain and bone development
  • cell metabolism
103
Q

Which thyroid hormone is the active one?

A

T3 (triiodothyronine)

104
Q

What are the signs of iodine deficiency?

A

hypothyroidism - weight gain, depression, fatigue, goitre

105
Q

How much iodine should you have a day?

A

150mcg

106
Q

Which foods have goitrogenic effects?

A

Brassica vegetables (only when low iodine and if you have lots of them)

107
Q

What are some key food sources of manganese?

A

wheat germ, rye, hazelnuts, cloves, saffron, blue mussels

108
Q

What are the functions of manganese?

A
  • helps make enzymes involved in gluconeogenesis
  • needed to make proteoglycans in cartilage and collagen
  • antioxidant - cofactor in superoxide dismutase
109
Q

What are the signs of manganese insufficiency?

A
  • manganese for creaky knees
  • hair greying, skin rashes, bone and tendon issues
110
Q

Which minerals can interfere with manganese absorption?

A

Fe, Ca, Mg

111
Q

What are the common food sources of chromium?

A

broccoli, barley, turkey, black pepper

112
Q

What are the functions of chromium?

A

It improves insulin resistance by increasing tyrosine kinase sensitivity

113
Q

What are the signs of chromium deficiency?

A

poor blood sugar control - anxiety, sugar cravings

114
Q

What can cause low chromium?

A
  • high carbs
  • vigorous exercise
115
Q

What key molecules contain suphur?

A
  • Acetyl CoA
  • Biotin
  • Thiamine
  • Glutathione
116
Q

What foods are high in sulphur?

A
  • alliums
  • cruciferous veg
  • soya beans
  • eggs and dairy
  • meats
117
Q

What are the functions of sulphur?

A
  • antioxidant (used to make glutathione)
  • needed to produce insulin
  • component of keratin for skin/hair
  • component of collagen
  • phase 2 liver detoxification
118
Q

What enzymes is molybdenum a cofactor of?

A
  • sulphite oxidase - detoxing sulphites
  • xanthine oxidase (making uric acid from purine)
  • aldehyde oxidase (drug detox)
119
Q

What are some good food sources of molybdenum?

A

legumes, whole grains, nuts, leafy greens, beef liver, milk

120
Q

What is the recommended daily intake for molybdenum?

A

45mcg

121
Q

What is boron used for?

A

bone development

122
Q

What is silicon used for?

A

bone mineralisation and connective tissue

123
Q

What is bad about fluoride?

A

It is toxic to the thyroid gland

124
Q

What effect do PPIs have on minerals?

A

lowers calcium iron and zinc

125
Q

table salt restriction is a key intervention for which condition?

A

hypertension

126
Q

What is the primary role of iodine in the body?

A

to make thyroid hormones

127
Q

What must be included on a food label?

A
  • name
  • made-up name
  • processing
  • weight/volume
  • preparation and storage instructions
  • ingredient list
128
Q

What is the difference between best before and use-by?

A

best before - quality of the food
use by - safety of food

129
Q

What is the order of the ingredients list?

A

by weight, with highest weight first

130
Q

What is mandatory to be included on the back of pack labelling?

A

energy (per 100g/ml)
fat + saturates
carbohydrates + sugars
protein
salt

131
Q

What are the reference intakes based on?

A

an average sized woman doing an average amount of physical activity

132
Q

What are the RIs for energy, fat, carbs and proteins?

A
  • energy: 2000kcal/8400kJ
  • fat: 70g, saturates 20g
  • carbs: 260g, sugars 90g
  • protein 50g, salt 6g
133
Q

what are the 14 allergens that must be included?

A

gluten, eggs, fish, crustaceans, peanut, soya, celery, milk tree nuts, mustard, sesame, sulphur dioxide, lupin, molluscs

134
Q

What alcohol percentage must be included on a label?

A
  • above 1.2%
135
Q

What else must be included on a food label?

A
  • GM ingredients above 0.9%
  • if a product has been irradiated
  • is packaged using a gas
136
Q

How much gluten can be in gluten free products?

A

20mg/kg

137
Q

What are the issues with GMO foods?

A

can lead to infertility, immune issues, impaired insulin regulation and accelerated ageing

138
Q

How much fat can a product contain to be able to put low fat on it?

A

less than 3g of fat per 100g or 1.5g of fat per 100ml

139
Q

What are the 6 categories of E numbers?

A
  • colours E100s
  • Preservatives E200s
  • Antioxidants E300s + E586
  • Thickeners and emulsifiers E400s + E322 and E1103
  • Flavour enhancers E600s
  • Sweeteners E900s + E420 +E421
140
Q

What is an artificial food additive and an example?

A

an additive that is made synthetically - azodicarbonamide flour improver

141
Q

What is a nature-identical food additive?

A

manufactured copies of substances found naturally in foods - benzoic acid as a preservative

142
Q

What is a natural food additive?

A

Substance extracted from food for use in other foods. E100 - curcumin. E162 - beetroot.

143
Q

What are the negatives associated with artificial colours?

A

associated with hypersensitivity and poor concentration

144
Q

Name 3 common preservatives

A

E211 sodium benzoate - fizzy drinks
E220 sulphur dioxide - dried fruit
E251 sodium nitrite - processed meat

145
Q

What are artificial preservatives associated with?

A

Asthma and allergies

146
Q

What food antioxidants are commonly used?

A

E310 - propyl gallate
E320 - BHA

147
Q

What are some common emulsifiers used?

A
  • polysorbate 80
  • carboxymethyl cellulose
148
Q

What are some issues with artificial emulsifiers?

A

Increases risk of IBD, colon cancer

149
Q

What are some common stabilisers used?

A

lecithin, agar-agar, carrageenan, pectin

150
Q

What is a common flavour enhancer used?

A

E621 - MSG

151
Q

What are the effects of MSG?

A

Headaches, skin flushing, muscle tightness, dizziness, heart palpitations

152
Q

What are some natural sweeteners?

A

stevia, xylitol

153
Q

What are some synthetic sweeteners?

A

aspartame, saccharin

154
Q

What effects do artificial sweeteners have on the body?

A

They can raise insulin levels and affect insulin sensitivity
It can over-stimulate sugar receptors and increase sugar cravings

155
Q

What is the safest alternative to sugar?

A

plant- derived stevia

156
Q

What are flavour packs?

A

Parts of fruits and foods are extracted and broken down into individual constituents which are then reassembled into the juice

157
Q

What are the negatives with Carrageenan? - red seaweed

A

causes GI inflammation, bloating and bowel disease

158
Q

What are the negatives of E330 - citric acid?

A

made from GM high fructose corn syrup - GM ingredients

159
Q

What vitamin does chlorine dioxide deplete?

A

Vitamin E

160
Q

What vitamin does sulphur dioxide deplete?

A

B1
It also reduces the oxygen carrying capacity of haemoglobin

161
Q

What food additives should be avoided?

A
  • E160b annatto natural colour
  • E120 Cochineal natural colour
  • E240-52 Nitrates and nitrites
  • E220 sulphur dioxide preservatives
  • E320 BHA antioxidants
  • E321 BHT antioxidants
162
Q

What antioxidants cannot be used in foods designed for babies and young children?

A

E320 BHA and E321 BHT

163
Q

What are the negatives of ACE-K acesulfame K sweetener?

A

headaches, nausea, depression, carcinogenic

164
Q

How can you reduce the amount of chemicals on fruits and veg?

A

wash in 2% salt solution or white distilled vinegar and water solution

165
Q

What are the issues with using plastic packaging?

A
  • BPA and other plastics are xenoestrogens so can mimic oestrogen in the body and disrupt normal function
166
Q

How are foods irradiated?

A

using high energy electron beams, X-rays or gamma rays

167
Q

What are the issues with irradiating foods?

A

benzene and formaldehyde can be produced which are carcinogenic

168
Q

Does irradiation kill the bacteria?

A

Yes, it kills the majority of them, the ones left can mutate and toxins are not destroyed

169
Q

What is the EAR?

A

estimated average requirement needed by a group

170
Q

What is the RNi?

A

When 97.5% of the population’s requirement is met

171
Q

What is the LRNI?

A

lower recommended nutrient intake, only 2.5% of the population’s requirement is met

172
Q

What are the mandatory fortifications in white flour?

A
  • calcium carbonate
  • iron
  • thiamine
  • nicotinic acid/nicotinamide
173
Q

What are the problems with fortification?

A
  • it does not promote healthy eating
  • uses mostly synthetic nutrients
174
Q

Why has RI been replaced by GDA?

A

It was believed that guideline was a better way to show it was something to aim for

175
Q

To be able to include a vitamin or mineral on pack, what is the minimum amount that must be in the product?

A

At least 15% of the NRV per 100g/ml or per serving size

176
Q

Give some examples of nutritional databases?

A

cronometer, myfitness pal, nutrition database, nutritics, nutritiondata.com

177
Q

What are the issues with using food composition tables for RNIs?

A
  • It does not show how much of a nutrient will be absorbed
  • nutrient content of foods vary
  • cooking methods alter nutrient content
178
Q

What are the three key reasons for measuring food intake?

A
  • to evaluate the adequacy and safety of foods
  • to study the relationship between food intake and physiological function
  • to assist with the diagnosis and treatment of diet-related conditions
179
Q

What are estimated dietary assessments?

A

When the amounts of foods are assessed by volume e.g. cups, rather than weight

180
Q

What is general included in a dietary history?

A
  • food eaten on a typical day
  • food intake for given time period is explored
181
Q

What are food frequency questionnaires usually used for?

A

estimating the amount of foods consumed containing a particular nutrient

182
Q

As nutritionists what is the best way to assess a diet?

A

use a variety of tools and assess based on different clients

183
Q

What are the most important dietary aspects to initially explore?

A
  • start with macronutrients
  • then go into micronutrients
184
Q

What should be included in a food diary?

A
  • all meals and snacks
  • portion sizes
  • all fluids
  • methods of food preparation
  • symptoms following meals
  • triggers for eating certain foods
  • time of meals
  • supplements

Naturopathic Nutrition (10 decks)

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