Minerals

Question 1

What is the most abundant mineral in the body?

Answer 1

Calcium

Question 2

What percentage of calcium is absorbed from diet?

Answer 2

25-35%

Question 3

What increases calcium absorption?

Answer 3

Vitamin D

Question 4

What are dietary sources of calcium?

Answer 4

• Dairy products
• Leafy greens
• Bread with fortified flour
• Bony fish

Question 5

What is the RNI for calcium?

Answer 5

700mg/day

Question 6

What is the deficiency of calcium?

Answer 6

Hypocalcaemia

Question 7

What is calcium used for in the body?

Answer 7

• Structural function - Bones and teeth (99%)
• Muscle contraction, nerve function, hormone release, cell signalling, cell division, release of enzymes, blood clotting, metabolic function (1%)

Question 8

What can identify calcium deficiency?

Answer 8

Dexa scan (Bone density scan)

Question 9

What is the function of zinc in the body?

Answer 9

• Wound healing
• Gene transcription
• Carbohydrate metabolism
• Sexual maturation
• Taste perception
• Growth and repair

Question 10

What are the dietary sources?

Answer 10

• Meat
• Shellfish
• Dairy food
• Bread
• Cereals

Question 11

What is the RNI for zinc?

Answer 11

9.5mg/day - men

7mg/day - women

Question 12

Where is zinc found in the body?

Answer 12

Enzymes and proteins

• Skeletal muscle (60%)
• Bone (30%)
• Plasma (0.1%)

Question 13

Where is iron stored/ found?

Answer 13

• Bone marrow and red blood cells (75%)

- Liver (25%)

Question 14

What is the deficiency of iron?

And what are the symptoms?

Answer 14

Iron deficiency anaemia

• Extreme fatigue
• Pale skin
• Headaches
• Weakness
• Palpitations
• Shortness of breath
• Light headedness

Question 15

What is the deficiency of potassium?

And what are the symptoms?

Answer 15

Hypokalaemia

• Muscle cramps and aches
• Palpitations
• Weakness and fatigue
• Breathing difficulties
• Abdominal cramping
• Bloating
• Constipation
• Tingling/ numbness

Question 16

What is the deficiency of iodine?

Answer 16

Cretinism/ Congenital iodine deficiency syndrome

• Enlarged thyroid gland (goiter)
• Weight gain
• Shortness of breath
• Increased heart rate

Question 17

What are some dietary sources of potassium?

Answer 17

• Bananas
• Beans
• Pulses
• Fish
• Meat
• Some veg

Question 18

What are some dietary sources of iodine?

Answer 18

• Fish
• Shellfish
• Cereal
• Grains

Question 19

What are some dietary sources of iron?

Answer 19

• Liver
• Red meat
• Beans
• Nuts
• Dried fruit
• Fortified cereals
• Soy bean flour

Question 20

What are the water soluble minerals?

Answer 20

• Iron
• Iodine
• Copper
• Manganese chloride
• Carbon disulfide (Phosphorus)
• Zinc chloride
• Folate
• Potassium
• Calcium
• Pantothenic acid

Question 21

What is the function of selenium in the body?

Answer 21

• Thyroxine production
• Antioxidant - protect against cancers
• At protein and enzyme active site - range of function due to the proteins and enzymes

Question 22

What are dietary sources of selenium?

Answer 22

• Brazil nuts
• Fish
• Meat
• Eggs

Question 23

Where is sodium found in the body?

Answer 23

Extracellular fluid

Question 24

Where is potassium found in the body?

Answer 24

Intracellular fluid

Question 25

What are the functions of sodium and potassium?

Answer 25

Maintain electrochemical gradients in the body

Question 26

What is iron transported in?

Answer 26

Transferrin

Question 27

Why must you be careful when supplementing iron?

Answer 27

No excretory route

Question 28

What is the difference between haem iron and non-heam iron?

Answer 28

Haem iron is from animal products and more readily absorbed. | Non-haem iron is from cereals, grains and leafy green veg and is less well absorbed.

Question 29

What helps iron be more soluble?

Answer 29

Vitamin C | Iron is reduced from Fe3+ to Fe2+

Question 30

How is iron lost?

Answer 30

- Blood (main way) | - Sweat, skin and urine (Very small amount)

Question 31

What helps to increase iron absorption?

Answer 31

- Ascorbic acid - Meat - Vitamin A B-carotene - Organic acids - Seafodd

Question 32

What reduces iron absorption?

Answer 32

- Phenolic compounds (Tea, coffee, cocoa, oregano) - Phytates (Cereals, seeds, nuts) - Calcium

Question 33

What is the function of iodine in the body?

Answer 33

- Growth - Metabolism regulation - Brain development

Question 34

What mineral is an essential component of thyroid hormones?

Answer 34

Iodine

Question 35

What is goiter?

Answer 35

Enlarged thyroid gland due to decreased produced of T3 and T4 hormones - Iodine deficiency

Question 36

What have some countries done to help with iodine deficiency prevention?

Answer 36

Iodised salt

Question 37

What is the RNI for iron?

Answer 37

Men - 8.7mg/day Women (19-60) - 14.8mg/day Women (50+) - 8.7mg/day

Question 38

What is the RNI for iodine

Answer 38

140ug/day

Question 39

What are some dietary sources of retinol?

Answer 39

- Liver - Meat - Full fat dairy - Eggs - Fish liver oil