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Minerals Flashcards

1
Q

sodium functions

A

○ Maintains fluid balance
§ Principle cation in extracellular fluid
○ Nerve impulses
○ Muscle contractions

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2
Q

sodium amount

A

○ 1500mg/day
○ 2400 mg/day (nutrition facts panel-food label)
○ 1 tsp of table salt=2300 mg of sodium

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3
Q

sodium sources

A

Breads and rolls, Pizza, Sandwiches, Cold cuts and cured meats, Soups

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4
Q

sodium deficiency

A

○ Hyponatremia
§ Excessive water consumption or excessive sodium loss
□ Rare-from the diet

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5
Q

sodium toxicity

A

○ Acute- edema and high blood pressure
○ Chronic- hypertension
○ 2300 mg/day is the UL

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6
Q

sodium-other facts

A

• Sea salt vs. table salt
○ Table salt has iodine in it
§ Healthier
• The more processed a food is, the more potassium you lose, and the more sodium you gain

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7
Q

potassium functions

A

○ Helps maintain fluid and electrolyte balance

○ Aids in nerve impulse transmission and muscle contraction

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8
Q

potassium amount

A

○ 3500 mg

○ Increase fruits and vegetables

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9
Q

potassium sources

A

○ Banana, potato, pinto beans, avocado, acorn squash, artichoke

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10
Q

potassium deficiency

A 
○ Hypertension
			           	□ Higher risk of stroke
○ Bone turnover
○ Later/chronic
		          	§ Irregular heartbeats
	          		§ Muscle weakness
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11
Q

potassium toxicity

A

○ No UL
§ Kidneys accelerate excretion
○ Excessive supplementation
○ Can stop heart if injected

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12
Q

potassium-other facts

A
  • Principle intracellular cation

* Adequate or higher amounts of K+ cause you to excrete more sodium

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13
Q

calcium functions

A

○ Helps build strong bones and teeth
§ Muscle contraction
§ Neurotransmitter release
§ Blood pressure regulation

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14
Q

calcium amount

A

○ Adults: 1000 mg/day

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15
Q

calcium sources

A

○ Milk, yogurt, cheese, broccoli, cauliflower, kale, canned salmon (with bones), tofu processed with calcium, and calcium-fortified juices and cereals

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16
Q

calcium deficiency

A

osteoporosis

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17
Q

calcium toxicity

A

○ UL is 2500 mg/day
○ Hypercalcemia-impaired kidney function and calcium deposits
○ Kidney stones

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18
Q

calcium-other facts

A

• Most abundant mineral in the body
○ >99% in bones and teeth
○ 1% in blood and cells
§ If it’s low, it steals calcium from the bones

  • > 50% of calcium in cauliflower and broccoli is absorbed (most bioavailable)
  • <5% of calcium in spinach is absorbed
• Hit peak bone mass at about 30, then start to lose mass
	• Risk factors
		○ Modifiable (most relate to poor diet)
		○ Non-modifiable risk factors
			§ Age
			§ Female
			§ Menopause/hysterectomy
			§ Family history
			§ Previous fracture
			§ Race/ethnicity
• Supplements
	○ 2 main forms
		§ Calcium carbonate
			□ Inexpensive and convenient
			□ Needs stomach acid for absorption
			□ Take with food
			□ Causes gas, bloating, constipation
		§ Calcium citrate
			□ Equally absorbed with or without food
			□ Useful for those who have irritable bowel syndrome
		○ Can only absorb 500 mg at a time
		○ Split dosage up
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19
Q

water functions

A 
○ Carries nutrients and waste products 
		○ Participates in metabolic reactions
		○ Serves as a solvent
		○ Acts as a lubricant and cushion
		○ Aids in regulation of body temperature
		○ Maintains blood volume
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20
Q

water amount

A 
○ Needs vary
			§ Diet/activity
			§ Environmental temperature
			§ Humidity
		○ 1/2 cup/100 kcals
		○ (8-12 cups) per 2000 kcals
21
Q

water sources

A 
○ Water
			§ 1/3 of total fluid intake in the US
		○ Beverages-coffee and tea count
		○ Foods
			§ Fruits and vegetables
			§ soup
		○ Metabolic water
22
Q

water deficiency

A 
○ Obligatory water excretion/day (urine)
			§ Minimum 500 mL to carry away waste
		○ Vapor from lungs
		○ Sweat from skin
		○ Loss in feces
		○ Daily losses=2500 mL
23
Q

water toxicity

24
Q

water-other facts

A

• Water constitutes a majority of body weight
○ Influenced by body composition
§ About 75% in muscle, 25% in fat
§ Lower: females, increased fat mass, older adults
§ Higher: Children

• When electrolytes move they attract water

25
iron functions
○ Transports oxygen | ○ Metabolic reactions
26
iron amount
○ 8 mg for males ○ 18 mg for females ○Vegetarians need 1.8 times as much iron
27
iron sources
• Heme iron is found in animal products ○ More bioavailable ○ Meat, fish, poultry factor helps enhance iron bioavailability • Nonheme iron is found in plant products ○ Include vitamin C to help absorption
28
iron deficiency
``` ○ Iron deficiency anemia § Microcytic hypochromic § Small red blood cells that are pale in color ○ Most common deficiency ○ High risk of iron deficiency § Women in reproductive years § Pregnant women § Infants and young children § Adolescents ○ Iron stores diminish § Serum ferritin decreases § Stage 1 ○ Transferrin increases § Tsat (transferrin saturation) decreases § Stage 2 ○ Hemoglobin production decreases § Stage 3 § Anemia ○ Can be deficient without being anemic ○ Anemia: severe depletion of iron stores and that results in low hemoglobin concentration • Symptoms ○ Fatigue ○ Weakness ○ Headaches ○ Apathy ○ Poor resistance to cold temperature ○ Concave nails ○Hair loss ```
29
iron toxicity
○ Generally not a risk from the diet ○ Large doses=GI stress=constipation, vomiting, diarrhea, and black tarry stools ○ Symptoms § Apathy, lethargy, and fatigue
30
iron-other facts
``` • Most of the body's iron is found in 2 proteins ○ Hemoglobin § Red blood cells ○ Myoglobin § Muscle cells ``` • Lab tests on a CBC panel will include hemoglobin, hematocrit, ferritin, transferrin, and tsat • Absorption ○ Special proteins that help with iron absorption § Ferritin □ Iron storage protein (intestinal cells) § Transferrin □ Iron transport protein ~ When body needs iron, ferritin releases transferrin § Tsat □ Number of iron molecules connected to transferrin • PICA ○ Craving and eating of non-food or non-nutritive substances ○ Not sure why this happens § Nutrient deficiencies § Hunger? § Attempt to protect against toxins/microbes § Can result in anemia
31
zinc functions
○ Immune functions-shortens colds? ○ Growth and development-sexual maturation ○ Synthesis, storage, and release of insulin ○ Behavior and learning performance ○ Normal taste
32
zinc amount
○ 8 mg females | ○ 11 mg males
33
zinc sources
○ Seafood, meat, dairy
34
zinc deficiency
``` ○ Middle eastern diets-low in meat ○ Effects § Growth restriction □ Immature sexual maturation § Impaired immune response □ Infections § GI-diarrhea □ Worsens malnutrition § Central nervous system □ Poor motor development/cognition ```
35
zinc toxicity
○ > 50 mg ○ Symptoms § Vomiting, diarrhea, headaches, exhaustion ○ Can interfere with copper metabolism
36
zinc-other facts
n/a
37
iodine functions
``` ○ Creation of thyroxine (T4) ○ Part of thyroid hormones that regulates § Body temperature § Metabolic rate § Reproduction and growth § Blood cell production § Nerve and muscle function ```
38
iodine amount
RDA is 150 mcg
39
iodine sources
○ Seafood ○ Iodized salt ○ Veggies grown in soil with iodine ○Milk/cheese/dairy?
40
iodine deficiency
○ Thyroid hormone production declines § Thyroid-stimulating hormones (TSH) increases § Cells of thyroid expand=goiter □ Preventable mental impairment/brain damage in children ○ Iodine deficiency during pregnancy § Cretinism □ Mental impairment and stunted growth
41
iodine toxicity
○1100 mcg/day ○ Interferes with thyroid function § Enlarges thyroid gland ○ Goiter in an infant-suffocates them
42
iodine-other facts
n/a
43
fluoride functions
○ Mineralization of bones/teeth | ○ Makes teeth stronger and resistant to decay
44
fluoride amount
○ Men: 3.8 mg/day | ○ Women: 3.1 mg/day
45
fluoride sources
○ Found in all soils, plants, animals and water supplies (ground water/tap water) ○ Tea ○ Toothpaste ○ Drinking water is usually the best source of fluoride § Most bottled water lacks fluoride
46
fluoride deficiency
○ Cavities (dental carries)
47
fluoride toxicity
○ Fluorosis § Discoloration and pitting of tooth enamel □ Infants and children □ Can impact adult teeth and baby teeth
48
fluoride-other facts
n/a
49
minerals
• Trace mineral contents of foods • Vary with soil and water composition and food processing • Deficiencies ○ Can affect people of all ages ○ May be difficult to recognize • Toxicities ○ Trace minerals in supplements not regulated

Nutrition (9 decks)

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