Lesson 8 Flashcards
(144 cards)
1
Q
are minerals indestructible
A
YES
2
Q
which living organism synthesizes minerals?
A
none
3
Q
what percent of elements are crucial to humans ?
A
25%
4
Q
how many major and trace minerals are in the elements ?
A
7 major
8 trace
5
Q
what is a major mineral
A
a mineral that you need >100 mg/day of
6
Q
what is a trace mineral
A
a mineral that you need <100 mg/day of
7
Q
are trace minerals less important than major ones ?
A
no just less abundant
8
Q
what two minerals combine to form the skeleton ?
A
calcium and phosphorus
9
Q
what is the most abundant trace mineral in the body ?
A
iron
10
Q
what are 8 main minerals in the body
A
calcium, phosphorus, potassium, sulphur, sodium, chloride, magnesium, iron
11
Q
what is intracellular fluid ?
A
fluid within cells
12
Q
what percentage of body water does intracellular fluid account for ?
A
66% (2/3)
13
Q
what is intracellular fluid high in ?
A
potassium and phosphate
14
Q
what are the two extracellular fluids ?
A
interstitial and intravascular
15
Q
what is interstitial fluid high in ?
A
sodium and chloride
16
Q
what are our sources of minerals ?
A
food
water
17
Q
what are the 7 major minerals ?
A
Calcium Chlorine Magnesium Potassium Phosphorus Sodium Sulfur
CCMPPSS
18
Q
what are the 8 trace minerals ?
A
Chromium Copper Fluorine Iodine Iron Manganese Selenium Zinc
19
Q
what is the daily requirement for major minerals and trace minerals ?
A
major >100 mg/day
trace <100 mg/day
20
Q
what does it mean to be a trace mineral ?
A
just as important just not as abundant
21
Q
what are the two main minerals in the body ?
A
calcium and phosphorus
22
Q
what do calcium and phosphorus combine for in the body ?
A
skeleton
23
Q
what is the most abundant trace mineral
A
iron
24
Q
what is a compartment in the body ?
A
gland, bone, body fluid
25
does tap water have minerals ?
yes
26
what is hard water ?
tap water with high concentration of calcium and magnesium
27
what is soft water ?
water treated with sodium or potassium
28
what makes water harder ?
the greater the mineral content
29
soft water puts you at risk of what ?
hypertension
30
hard water reduces which disease
hypertension
31
what does bioavailability mostly depend on ?
physiology, source (some foods have more bioavailability of a certain mineral)
32
what are binding factors and what do they do to bioavailability
binding factors such as oxalates and phytates from plants prevent absorption of calcium, iron, zinc
33
can presence of other minerals affect bioavailability? which 4?
yes
Mg, Ca, Fe, Cu compete
34
which minerals (4) play a role in energy metabolism w vit B ?
iodide
zinc
chromium
iron
35
which minerals play a role in vision ?
none
36
which mineral aids aa metabolism ?
zinc
37
which mineral aids DNA metabolism ?
zinc
38
which 4 minerals aid vit C and D in bone health ?
calcium, phosphorus, magnesium, fluoride
39
which 3 minerals are antioxidants ?
zinc, copper, selenium
40
which 3 minerals aid in growth and development
zinc
calcium
iodide
41
which 3 minerals aid blood health ?
iron
zinc
calcium
42
how much sodium do Canadians eat per day? how much should they eat ?
3400 mg
| should eat less than 2300 mg
43
what is the major cause of CVD ?
high BP
44
which 6 diseases can a high sodium diet be a risk factor for
```
stroke
kidney disease
CVD
asthma
osteoporosis
stomach cancer
```
45
where is most calcium found ?
in bone and teeth (99.9%)
46
what is calcium stored in bones as ?
hydroxyapatite cristals
47
what is the purpose of calcium stored in bones ?
partly to act as a reservoir for when blood calcium levels drop
48
what is the structure of calcium in bone ?
stored as hydroxyapatite crystals in collagen triple helix
49
what are the two places calcium is found in the body?
in bone 99.9%
| in ionic form in synaptic cleft and interstitial compartments <1%
50
what is the role of calcium in neural communication ?
calcium flows into presynaptic neuron through voltage-gated channels, causing NT to release
51
why does calcium have to be controlled ?
because it affects neural communications and controls the release of NT from synaptic vesicles
52
what are osteoclasts ?
cells that break down bone during growth
53
what are osteoblasts ?
cells that build new bone during growth
54
what happens when blood calcium levels drop in the bone?
bone is demineralized to liberate calcium into the blood at ANY age
55
with age, what changes in the bone ?
activity of osteoblasts declines, but activity of osteoclasts continues, leading to bone loss
56
the activity of osteoclasts and osteoblasts is regulated by what glands ?
thyroid and parathyroid
57
what does the parathyroid gland do when calcium levels drop ?
calcium levels drop is signalled to the PTH
PTH stimulates vitamin D activation
vitamin D and PTH increase calcium reabsorption in kidneys
vit D enhances calcium absorption by increasing the bioavailability of calcium in intestines
vit D and PTH stimulate osteoclasts to break down bone to release calcium into blood
58
what inhibits PTH ?
rising blood calcium levels
59
during falling blood calcium levels, which compounds act on the kidneys ?
PTH and vit D
60
during falling blood calcium levels, which compounds act on the intestines ?
only vit D
61
during falling blood calcium levels, which compounds act on the bone?
PTH and vit D
62
how do you calculate calcium amount absorbed?
calcium per serving * bioavailability
63
which foods have high calcium bioavailability (>50%) ?
cauliflower, broccoli, cabbage, kale
64
which foods have medium calcium bioavailability (20-30%)
milk, almonds, yogurt, potatoes
65
which foods have low calcium bioavailability (3) (<5%)
spinach, rhubarb, swiss chard
66
what is the connection between salt and calcium diets ? why?
diets high in salt deplete calcium in the body
| probably because more salt means more water excreted by osmosis, so less calcium is reabsorbed
67
what is peak bone mass ?
highest attainable bone density for an individual, developed during the first 30 years of life
68
which hormone decreases osteoclast activity? what are the implications ?
estrogen decreases osteoclast activity
| after menopause, no estrogen means more osteoclasts
69
between woman A and B, is there going to be the same rate of decline? the same age of onset ? same bone mass ?
same rate of decline, same age of onset of decline
however, some women enter adulthood with more calcium and therefore finish at 60 with enough bone mass that they won't have osteoporosis
70
what is osteoporosis ?
a disease of severely low bone density
71
what are people with osteoporosis susceptible to?
fracture
72
what is a tell tale sign of osteoporosis ?
shrinking in height due to vertebrae collapsing
73
what are three ways to minimize risk of osteoporosis ?
maximize peak bone mass in early adulthood
resistance exercise
RDA for calcium
74
with a dietary deficiency in calcium, is blood calcium low or normal ?
normal because bones give up their calcium for it
75
what are the two places phosphorus is stored and in which proportion ?
85% stored in bone as hydroxyapatite crystals (with calcium)
15% in intracellular fluid
76
what foods contain phosphorus ?
all foods
77
what is the form of phosphorus in soft drinks ?
phosphoric acid
78
what is the risk of having too much phosphorus (which is readily available)
if you eat too much compared to calcium, this causes calcium to leech out of teeth causing severe tooth decay
79
where is the majority of magnesium found
in bones
80
what is the role of magnesium in bones ?
influences the formation of hydroxyapatite crystals
81
where is magnesium found (3 places)
bone
muscle cells
intracellular fluid of cells
82
where is magnesium found in plants ?
associated with chlorophyll
83
what food is a good source of magnesium and why
any deep green leafy vegetable is good bc chlorophyll is associated with it
also legumes
84
is magnesium easy to get ?
nope most ppl don't meet the RDA for it
85
why is it important to get enough magnesium ?
because if not, your body will take it from your bones
86
what does the acid in stomach originate from ?
salt
87
what is the role of Cl and Na
extracellular ions
88
what are two roles of Na
fluid balance and nerve impulse transmission
89
what is a role of Cl- in the GI
forms HCl
90
what is the difference between table salt and fleur de sel
table salt is mined from inland salt deposits
fleur de sel is from artificial salt ponds, you evaporate the seawater
91
what are the 5 steps of neural communication
electrical signal (AP)
calcium in presynaptic neuron
NT released in synapse
NT binds to ion channels on postsynaptic neuron and Na goes into postsynaptic cell
NT binds to receptors and opens ion channel
92
why is sodium crucial in fluid balance ?
controls volume of extracellular fluid
93
high sodium intake is associated w what disease
hypertension
94
do most people respect the UL for sodium
no
95
what heart type is a sign of heart failure
enlarged heart (heart being overworked)
96
what is the AI for sodium
1500 mg/day
97
what is the UL for sodium
2300 mg /day
98
where is 95% of potassium found ?
inside cells
99
what kind of food doesn't have potassium
processed foods because cells not intact
100
increasing potassium intake leads to what ?
lowered BP
101
how many new RBC do we produce per day
2 billion
102
what is heme ?
the non protein portion of Hb which holds iron
103
why is iron crucial to blood health ?
bc constitutes Hb so without it o2 has nowhere to bind
104
too little iron = too much in terms of deadliness, true or false ?
true
105
what is ferritin ?
the iron storage protein
106
what does absorption of iron mainly depend on ?
iron status of body
107
what does ferritin do ?
binds to iron to prevent it from entering the bloodstream
108
in healthy iron status, what happens to iron ?
iron needs iron transport proteins to cross into and out of the intestinal cell
109
in iron deficiency, what happens to iron ?
more iron transport proteins are produced, fewer iron storing (ferritin) produced, resulting in increased iron absorption
110
in iron overload, what happens to iron ?
fewer iron transport proteins, more ferritin, reducing absorption
111
how is iron bioavailability dependent on source of iron consumed ?
heme iron vs nonheme
112
which foods have heme iron ?
animal foods (meat)
113
what is the iron from plants ?
non heme
114
is heme well absorbed compared to non heme ?
yes (25% vs 17%)
115
what accounts for 90% of daily intake of iron ?
nonheme iron
116
what is iron deficient anemia?
severe depletion of iron stores that results in low hemoglobin and small, pale red blood cells.
117
what is a microcytic anemia ?
impairs hemoglobin synthesis
118
what does anemia lead to in the heart ?
enlarged heart and heart failure
119
what are high risk groups for iron- deficient anemia ?
women (menstrual blood loss)
| growing infants, children, teens
120
what is the main thing one should be careful about when donating blood ?
losing iron
| donating 0.5L is 2.5 mg iron
121
where does most iodide go in the body?
thyroid gland
122
what is the function of iodide ?
singular function of synthesis thyroid hormones
123
how many molecules of iodine does thyroxine have ?
4
124
what is the major source of iodide ?
the ocean
125
which populations are at bigger risk of iodide deficiency?
remote populations far from any oceans (iodide deficient soils and plants)
126
what is cretinism?
an iodide deficiency disease with impaired fetal development, stunted growth, etc
127
what is a goiter?
enlarged thyroid gland due to deficiency in iodide
128
what is the leading cause of mental impairment globally ?
iodide deficiency
129
how does the government prevent iodide deficiency?
adding iodide to table salt since 1920
130
does fleur de sel contain iodide ?
no
131
what is the role of chromium ?
enhances the ability of insulin to take in glucose into your cells
132
can chromium have ergogenic effects such as increasing muscle mass or burning fat ?
no, not provent !!!
133
how many enzymes use zinc ?
100+
134
what is the main role of zinc ?
cofactor in metabolic reactions
135
what are the 6 roles of zinc ?
```
energy metabolism
aa metabolism
DNA metabolism
antioxidant
heme synthesis
growth and development
```
136
what is the effect of zinc lozenges ?
can reduce symptoms of a cold by a few days
137
what does a zinc deficiency do ?
impairs growth and development
138
what are the three minerals that work as antioxidants ?
zinc
copper
selenium
139
what are the two minerals for which soil content determine intake ?
iodine
| selenium
140
what is an easy way of increasing selenium intake ?
brazil nuts
141
intake of these three antioxidant minerals lowers probability of some cancers
zinc
copper
selenium
142
what is fluoride stored as ?
hydroxyapatite crystals, forms fluoroapatite
143
what is fluoride toxicity ?
fluorosis (coloring of teeth)
144
what does the amount of cavities depend on ?
presence of fluoride in water supply
