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Nutrition 201- Ariella > Minerals > Flashcards

Minerals Flashcards

(47 cards)

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1
Q

Ca recommendation

A

AI: 1000-1200 mg

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2
Q

P recommendation

A

RDA: 700 mg

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3
Q

Mg recommendation

A

RDA: 310 mg for women, 400 mg for men

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4
Q

S recommendation

A

NONE

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5
Q

Na recommendation

A

AI: 1500 mg

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6
Q

K recommendation

A

AI: 4700 mg

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7
Q

Cl recommendation

A

AI: 2.3 g

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8
Q

Fe recommendation

A

8 mg for men, 18 mg for women (age 19-50)

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9
Q

Zn recommendation

A

RDA: 8 mg for women, 11 mg for men

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10
Q

Mn recommendation

A

AI: 1.8-2.3 mg

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11
Q

Cu recommendation

A

RDA: 900 mcg

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12
Q

I recommendation

A

RDA: 150 mcg

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13
Q

Se recommendation

A

RDA: 55 mcg

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14
Q

Cr recommendation

A

AI: 35 mcg

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15
Q

F recommendation

A

AI: 3.1 mg for women, 3.8 mg for men

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16
Q

Mo recommendation

A

RDA: 45 mcg

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17
Q

Ca food sources

A

Milk/milk products, kale, canned fish

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18
Q

P food sources

A

meat, poultry, fish, eggs, milk, nuts, legumes, cereals, grains, soft drinks, coffee

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19
Q

Mg food sources

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A

Kale, whole grains, nuts, seeds, hard tap water, dairy, meat, chocolate, cocoa

20
Q

S food sources

21
Q

Na food sources

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A

table salt, processed foods (canned meats, soups, condiments, snack foods)

22
Q

K food sources

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A

Whole foods (milk, vegetables, fruits, orange juice, tomatoes, dried beans, meats)

23
Q

Cl food sources

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A

table salt, processed foods, eggs, milk, meat, seafood

24
Q

Fe food sources

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A

Red meat, poultry, fish, eggs, enriched grains, fortified cereals

25
Zn food sources
Shellfish, legumes, nuts, whole grains
26
Mn food sources
Nuts, whole grains, leafy vegetables, tea
27
Cu food sources
Organ meats, shellfish, nuts, cocoa, mushrooms, whole grains
28
I food sources
iodized salt, saltwater fish, seafood, molasses
29
Se food sources
organ meats, seafood, muscle meats, whole grains, dairy products, fruits/vegs
30
Cr food sources
Meats, poultry, egg yolk, bran, whole grains, cheese, mushrooms, spices, tea/beer/wine
31
F food sources
Tea, seafood (with bones), seaweed, toothpaste, fluoridated water
32
Mo food sources
Milk/milk products, beans, whole grains, nuts
33
Ca functions
Bone development/maintenance, blood clotting, nerve impulse, muscle contraction, cell metabolism
34
P functions
Mineralization of bones/teeth, component of essential body compounds (ATP, DNA, phospholipids, hydroxyapatite), some vitamin components (TPP, PLP, NADP)
35
Mg functions
Bone structure, cofactor for kinases (enzymes that make ATP), nerve impulses, muscle contraction
36
S functions
Protein structure (ex. collagen, keratin). Maintains acid-base balance, detoxifying agent
37
Na functions
Nutrient absorption/transport, fluid balance, pH balance, muscle contraction, nerve transmission
38
K functions
Fluid/electrolyte balance, nerve-impulse transmission, muscle contraction, acid-base balance, supports cell integrity
39
Cl functions
Major electrolyte, formation of gastric acid, immune response, nerve function
40
Fe functions
Component of proteins in body (hemoglobin, myoglobin, cytochromes). Enzyme cofactor for peroxidase in WBCs, collagen synthesis, neurotransmitters
41
Zn functions
Metalloenzyme component, protein structure, DNA replication, growth/development, reproduction, immune function, appetite/taste perception
42
Mn functions
Enzyme cofactor: binds to ATP, metabolism of macronutrients, pyruvate to oxaloacetate. Assists in bone formation
43
Cu functions
Metalloprotein component and enzyme cofactor. Ceruloplasmin transports Cu in blood (oxidizes Fe, key factor in Hg synthesis). Protein synthesis (collagen), formation of neurotransmitters, synthesis of hair pigment (melanin)
44
I functions
Integral part of thyroid hormones (regulate metabolic rate, growth/development, blood cell production, nerve/muscle function, body temp)
45
Se functions
Cofactor for glutathione peroxidase (GPX)- prevents free radical formation, works with vitamin E as antioxidant
46
Cr functions
Enhances insulin effectiveness. Participates in lipid metabolism
47
F functions
Prevents demineralization of calcified tissues, synthesis of fluorapatite crystals (bone/tooth crystal), protects against tooth decay, increases bone mass

Nutrition 201- Ariella (2 decks)

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