Brainscape's Knowledge GenomeTM


Top Flashcards (Certified)
All Flashcards

understanding nutrition > Minerals > Flashcards

Minerals Flashcards

1
Q

what are all the trace minerals

A 
iron
zinc
iodine
selenium
copper
manganese
fluoride
chromium
molybdenum
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
2
Q

what are all the major minerals

A 
sodium
chloride
potassium
calcium
phosphorus
magnesium
sulfate
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
3
Q

what is the AI of sodium

A

adults: 1500mg/day (19-50)
1300 mg/day (51-70)
1200 mg/day (>70)

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
4
Q

what is the UL of sodium

A

adults: 2300 mg/day

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
5
Q

what is the function of sodium

A

main cation (more protons than electrons) outside the cells and one of the primary electrolytes responsible for maintaining fluid balance. assists in nerve impulse transmission and muscle contraction

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
6
Q

what are deficiency symptoms of sodium

A

not from inadequate intakes. hyponatremia from excessive losses

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
7
Q

what are toxicity symptoms of sodium

A

edema, acute hypertension

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
8
Q

what are sources of sodium

A

table salt, soy sauce, moderate amounts in meats/milks/breads and vegetables. large amounts in processed foods

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
9
Q

what is the AI of chloride

A

adults: 2300 mg/day(19-50)
2000 mg/day (51-70)
1800 mg/day (>70)

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
10
Q

what are the functions of chloride

A

major anion (more electrons than protons) outside the cells. closely associates with sodium. in addition to its role in fluid balance it is part of the stomach’s hydrochloric acid

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
11
Q

what is the UL of chloride

A

adults: 3600 mg/day

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
12
Q

what are deficiency symptoms of chloride

A

do not occur under normal circumstances

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
13
Q

what are toxicity symptoms of chloride

A

vomiting

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
14
Q

what are significant sources of chloride

A

table salt, soy sauce, moderate amounts in meats/milks/breads and vegetables. large amounts in processed foods

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
15
Q

what is the AI of potassium

A

adults: 4700 mg/day

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
16
Q

what is the function of potassium

A

electrolyte in maintaining fluid balance. primary cation inside cells. supports cell integrity; assists in nerve impulse transmissions and muscle contractions

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
17
Q

what are deficiency symptoms of potassium

A

irregular heartbeat, muscular weakness, glucose intolerance

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
18
Q

what are the toxicity symptoms of potassium

A

muscular weakness; vomiting. if giving into vein can stop the heart

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
19
Q

what are significant sources of potassium

A

all whole foods: meats, milks, fruits, vegetables, grains, legumes

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
20
Q

what is the RDA of calcium

A

adults: 1000 mg/day (adults 19-50)
1000 mg/day (men, 51-70)
1200 mg/day (men ≥71)
1200 mg/day (women ≥51)

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
21
Q

what is the function of calcium

A

most of the body’s calcium in the bones where it provides rigid structure and a reservoir of calcium for the blood
blood calcium participates in muscle contraction, blood clotting and nerve impulses
closely regulated by hormones and vitamin D

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
22
Q

what is the UL of calcium

A

adults: 2500 mg/day (19-50)

2000 mg/day (≥51)

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
23
Q

what are deficiency symptoms of calcium

A 
stunted growth in children
bone lose (osteoporosis) in adults
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
24
Q

what are toxicity symptoms of calcium

A

constipation; increased risk of urinary stone formation and kidney dysfunction. interference with absorption of other minerals

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
25
what are significant sources of calcium
milk and milk products, small fish(with bones), calcium set tofu, greens (bok choy, broccoli, chard, kale), legumes
26
what is the RDA for phosphorus
adults: 700 mg/day
27
what is the UL of phosphorus
adults (19-50): 4000 mg/day
28
what is the function of phosphorus
accompanies calcium in crystals of the bones and in many foods. important in energy metabolism as part of ATP in lipid structures as part of phospholipids in genetic material as part of DNA and RNA used in buffer systems that maintain acid-base balance
29
what are deficiency symptoms of phosphorus
muscular weakness, bone pain
30
what are toxicity symptoms of phosphorus
calcification of non skeletal tissues, particularly the kidneys
31
what are significant sources of phosphorus
foods derived from animals (meat, fish, poultry, eggs, milk)
32
what is the RDA for magnesium
men(19-30): 400mg/day | women (19-30) 310mg/day
33
what is the UL for magnesium
350mg nonfood magnesium/day
34
what is the function of magnesium
supports bone mineralization involved in numerous enzyme systems and in heart function normal muscle contraction, nerve impulse transmission maintenaince of teeth function of immune system
35
what are deficiency symptoms of magnesium
weakness, confusion; if extreme, convulsions bizarre muscle movements (especially eye and face) hallucinations and difficulty in swallowing in children growth failure
36
what are toxicity symptoms of magnesium
from nonfood sources only; diarrhea, alkalosis ( reducing hydrogen ion concentration of arterial blood plasma), dehydration
37
what are significant sources of magnesium
nuts, legumes, whole grains, dark green vegetables, seafood, chocolate, cocoa
38
what is the function of sulfate
as part of proteins, stabilizes their shape by forming disulfide bridges. part of the vitamin biotin and thiamin and the hormone insulin
39
what are deficiency symptoms of sulfate
none known, protein deficiency would occur first
40
what are toxicity symptoms of sulfate
would only occur if sulfur containing amino acids were eaten in excess, this supresses growth
41
what are significant sources of sulfate
all protein containing foods(meats, fish, poultry, eggs, milk, legumes, nuts)
42
what is the RDA of iron
men: 8mg/day women: 18mg/day (19-50) 8mg/day (51+)
43
what is the UL of iron
adults: 45mg/day
44
what is the function of iron
most of the iron in hemoglobin (carries oxygen in the blood) and myoglobin (in muscles, makes oxygen available for muscle contraction) necessary for the utilization of energy as part of the cells' metabolic machinery
45
what are significant sources of iron
red meats, fish, poultry, shellfish, eggs, legumes, dried fruits
46
what are deficiency symptoms of iron
anemia: weakness, fatigue, headaches; imparied work performance and cognitive function; impaired immunity; pale skin, nail beds, mucous membranes, and palm creases; concave nails; inability to regulate body temp; pica (appetite for substances that are largely non-nutritive)
47
what are toxicity symptoms of iron
GI distress | iron overload: infections, fatigue, joint pain, skin pigmentation, organ damage
48
what is the RDA of zinc
men: 11mg/day women: 8mg/day
49
what is the UL of zinc
adults: 40mg/day
50
what is the function of zinc
part of many enzymes: associated with the hormone insulin, involved in making genetic material and proteins, immune reactions, transport of vitamin A, taste perception, wound healing, making of sperm and the normal development of the fetus
51
what are significant sources of zinc
protein containing foods: red meats, shellfish, whole grains, some fortified cereals
52
what are deficiency symptoms of zinc
reduced growth, delayed sexual maturation, impaired immune function, hair loss, eye and skin lesions, loss of appetite
53
what are toxicity symptoms of zinc
loss of appetite, impaire dimmunity, low HDL, copper and iron deficiencies
54
what is the RDA of iodine
adults: 150 micrograms/day
55
what is the UL of iodine
1100 micrograms/day
56
what is the function of iodine
component of 2 thyroid hormones that help regulate growth, development and metabolic rate
57
what are significant sources of iodine
iodized salt, seafood, bread, dairy products, plants grown in iodine rich soil and animals fed those plants
58
what are deficiency diseases of iodine
``` simple goiter(enlarged thyroid gland) Congenital iodine deficiency syndrome (formerly known as cretinism) ```
59
what are deficiency symptoms of iodine
underactive thyroid gland, gioter, mental and physical decline in infants (Congenital iodine deficiency syndrome)
60
what are toxicity symptoms of iodine
underactive thyroid gland, elevated TSH (Thyroid-stimulating hormone), goiter
61
what is the RDA of selenium
adults: 55 micrograms/day
62
what is the UL of selenium
adults: 400micrograms/day
63
what is the function of selenium
antioxidant that works closely with the glutathione peroxidase enzyme and vitamin E
64
what are deficiency symptoms of selenium
predisposition to heart disease characterized by cardiac tissue becoming fibrous (Keshan disease)
65
what are toxicity symptoms of selenium
loss and brittleness of hair and nails, skin rash, fatigue, irritability, and nervous system disorders; garlic breath odor
66
what is the RDA of copper
adults: 900 micrograms/day
67
what is the UL of copper
adults: 10000 micrograms/day = 10mg/day
68
what is the function of copper
necessary for the absorption and use of iron in the formation of hemoglobin; part of several enzymes
69
what are deficiency symptoms of copper
anemis, bone abnormalities
70
what are significant sources of copper
seafood, nuts, whole grains, seeds, legumes
71
what are toxicity symptoms of copper
liver damage
72
what is the AI of manganese
men: 2.3mg/day women: 1.8mg/day
73
what is the UL of manganese
adults: 11mg/day
74
what is the function of manganese
cofactor for several enzymes involved in bone formation and various metabolic processes
75
what are significant sources of manganese
nuts, whole grains, leafy vegetables, tea
76
what are deficiency symptoms of manganese
rare
77
what are toxicity symptoms of manganese
nervous system disorders
78
what is the AI for fluoride
men: 4mg/day women: 3mg/day
79
what is the UL for fluoride
adults: 10mg/day
80
what is the function of fluoride
strengthens teeth and helps them be more resistant to decay
81
what are significant sources of fluoride
drinking water (if fluoridated), tea, seafood
82
what are deficiency symptoms of fluoride
susceptibility to tooth decay
83
what are toxicity symptoms of fluoride
fluorisis (pitting and discolouration of teeth)
84
what is the AI for chromium
men: 35 micrograms/day women: 25 micrograms/day
85
what is the function of chromium
enhances insulin action and may improve glucose intolorance
86
what are significant sources of chromium
meats(especially liver), whole grains, brewer's yeast
87
what are deficiency symptoms of chromium
diabetes-like condition
88
what are toxicity symptoms of chromium
none reported
89
what is the RDA for molybdenum
adult: 45 micrograms/day
90
what is the UL for molybdenum
adults: 2mg/day
91
what is the function of molybdenum
cofactor for several enzymes
92
what are significant sources of molybdenum
legumes, cereals, nuts
93
what are deficiency symptoms of molybdenum
unknown
94
what are toxicity symptoms of molybdenum
none reported (kidney damage, reproductive abnormalities)

understanding nutrition (4 decks)

Brainscape helps you reach your goals faster, through stronger study habits.
© 2025 Bold Learning Solutions. Terms and Conditions