Minerals

Question 2

What are macrominerals?

Answer 2

Minerals required in large quantities.

Question 3

How are minerals different from vitamins?

Answer 3

Minerals maintain their chemical structure; vitamins are broken down and transformed.

Question 4

What affects mineral absorption and utilisation?

Answer 4

Binding with other compounds (e.g., phytates), interactions with other minerals, and certain dietary components.

Question 5

What makes minerals more stable than vitamins?

Answer 5

They’re not easily destroyed by heat or food processing, though they can leach into cooking water.

Question 6

What minerals are important for structural function?

Answer 6

Calcium, Magnesium, and Phosphorus.

Question 7

What minerals are important for fluid and electrolyte balance?

Answer 7

Sodium, Potassium, and Chloride.

Question 8

Where is most calcium stored in the body?

Answer 8

In bones and teeth (99%).

Question 9

What is hydroxyapatite?

Answer 9

The bone structure formed from calcium and phosphorus.

Question 10

How is calcium homeostasis regulated?

Answer 10

By vitamin D, parathyroid hormone, and calcitonin.

Question 11

List some calcium-rich foods.

Answer 11

Green leafy veg (e.g., kale, broccoli), dairy, seeds (chia, sesame), tofu, tinned fish with bones.

Question 12

What inhibits calcium absorption?

Answer 12

High iron/phosphorus, fats, fibre (phytates).

Question 13

What are the symptoms of calcium deficiency?

Answer 13

Hypocalcaemia (seizures), stunting, osteoporosis, tetany.

Question 14

What are signs of calcium toxicity?

Answer 14

Constipation, kidney stones, calcium deposits in soft tissues.

Question 15

What functions is magnesium involved in?

Answer 15

> 300 enzymatic reactions, nerve/muscle function, bone formation, ATPase activity, vitamin D hydroxylation, insulin production.

Question 16

What are food sources of magnesium?

Answer 16

Legumes, nuts, seeds, mineral water, leafy greens, cocoa.

Question 17

What increases magnesium requirements?

Answer 17

Chronic stress.

Question 18

Symptoms of magnesium deficiency?

Answer 18

Hypertension, cramps, twitching, heart issues, lethargy, nervous tension.

Question 19

Magnesium toxicity symptoms?

Answer 19

Diarrhoea, alkalosis, hypotension, dehydration (mainly from supplements).

Question 20

Where is phosphorus stored and with what mineral?

Answer 20

Bones and teeth, with calcium as hydroxyapatite.

Question 21

What are the key roles of phosphorus?

Answer 21

ATP production, enzyme activation, component of phospholipids.

Question 22

What affects phosphorus absorption?

Answer 22

Phytates in seeds/cereals and interactions with other minerals.

Question 23

Food sources of phosphorus?

Answer 23

Dairy, legumes, sunflower seeds, eggs, meats (especially liver).

Question 24

Symptoms of deficiency?

Answer 24

Bone pain, muscular weakness.

Question 25

Symptoms of toxicity?

Answer 25

Calcification of soft tissues (lungs, heart, kidneys).

Question 26

What are electrolytes?

Answer 26

Mineral salts that dissociate in water into ions, affecting water movement.

Question 27

What are the main intracellular and extracellular ions?

Answer 27

Intracellular: K+ (potassium), HPO₄²⁻ (phosphate); Extracellular: Na+ (sodium), Cl⁻ (chloride).

Question 28

Key functions of sodium?

Answer 28

Fluid balance, nerve function (Na/K pump), blood pressure regulation (RAAS).

Question 29

Common sodium food sources?

Answer 29

Meats, processed foods, salts (97-99% sodium chloride).

Question 30

What contributes more to sodium intake: table salt or processed foods?

Answer 30

Processed foods.

Question 31

Symptoms of sodium deficiency?

Answer 31

Cramps, confusion, appetite loss (especially in athletes).

Question 32

Sodium toxicity symptoms?

Answer 32

Hypertension, oedema, seizures, coma (in acute toxicity).

Question 33

Functions of chloride?

Answer 33

Fluid/pH balance, protein digestion (HCl), secretions (mucus), immune support.

Question 34

Chloride food sources?

Answer 34

Same as sodium – no separate NRV.

Question 35

Deficiency/toxicity symptoms?

Answer 35

Same as sodium.

Question 36

Key functions of potassium?

Answer 36

Na/K pump, heart and nerve function, fluid balance, gastric acid secretion, bone density, vasodilation.

Question 37

Food sources of potassium?

Answer 37

Unprocessed fruits and veggies (bananas, potatoes, legumes, squash).

Question 38

Symptoms of potassium deficiency?

Answer 38

Hypertension, kidney stones, bone issues, arrhythmia, weakness.

Question 39

Potassium toxicity?

Answer 39

Only from IV injection — can stop the heart.

Question 40

Where is most of the body’s iron found?

Answer 40

Over 65% is in haemoglobin; the rest is in myoglobin, enzymes, circulation, and storage.

Question 41

What are the two dietary forms of iron?

Answer 41

Heme (animal foods, better absorbed) and non-heme (plant foods, less absorbed).

Question 42

What factors inhibit iron absorption?

Answer 42

Polyphenols (tea, coffee), oxalates (spinach), phytates (legumes), calcium, zinc, manganese.

Question 43

Why is iron carried on transferrin in the body?

Answer 43

Free iron causes oxidative damage; transferrin transports it safely.

Question 44

What enzyme functions require iron?

Answer 44

Energy metabolism, neurotransmitters, antioxidants, DNA synthesis, phase I liver detox, thyroid function, collagen formation.

Question 45

What is microcytic hypochromic anaemia?

Answer 45

A condition from iron deficiency where red blood cells are small and pale.

Question 46

What are symptoms of iron deficiency?

Answer 46

Fatigue, breathlessness, mood problems, poor immunity.

Question 47

What condition results from iron toxicity due to genetic issues?

Answer 47

Haemochromatosis – leads to iron overload and oxidative damage.

Question 48

Where is copper found in the body?

Answer 48

All tissues and secretions (saliva, gastric juice, bile, etc.).

Question 49

What nutrient interferes with copper absorption?

Answer 49

Zinc (especially in high doses).

Question 50

What are key functions of zinc?

Answer 50

Spermatogenesis, insulin synthesis, digestive enzyme production, smell/taste, immunity, thyroid hormone synthesis, bone mineralisation.

Question 51

What factors reduce zinc bioavailability?

Answer 51

Phytates, low stomach acid, food processing.

Question 52

What nutrients can compete with zinc for absorption?

Answer 52

Copper and iron.

Question 53

What are signs of zinc deficiency?

Answer 53

Skin rash, poor wound healing, frequent infections, loss of taste.

Question 54

What are effects of zinc toxicity?

Answer 54

Nausea, vomiting, copper/iron deficiency, impaired immunity.

Question 55

Where is most iodine in the body stored?

Answer 55

70–80% is in the thyroid gland.

Question 56

What are the richest dietary sources of iodine?

Answer 56

Seafood and seaweed.

Question 57

What are the effects of iodine deficiency?

Answer 57

Goitre, hypothyroidism, infertility, cretinism.

Question 58

What are goitrogens?

Answer 58

Compounds that reduce iodine uptake or interfere with thyroid hormone production (found in soy, brassicas, almonds).

Question 59

What nutrients are needed for thyroxine synthesis?

Answer 59

Tyrosine, iodine, vitamin C, zinc, iron.

Question 60

What is the key cofactor for thyroxine activation?

Answer 60

Selenium.

Question 61

What affects selenium content in foods?

Answer 61

Soil selenium levels (e.g., low in NZ and parts of China).

Question 62

What are rich food sources of selenium?

Answer 62

Brazil nuts, shellfish, brewer’s yeast.

Question 63

What enzymes use selenium?

Answer 63

Mitochondrial antioxidant enzymes (especially in sperm).

Question 64

What are signs of selenium deficiency?

Answer 64

Poor growth, muscle pain, white nail beds, depigmented skin/hair.

Question 65

What are signs of selenium toxicity?

Answer 65

Hair/nail loss, nausea, vomiting, multi-organ damage (lethal dose ~1g).

Question 66

Where is manganese mainly stored in the body?

Answer 66

Bones, liver, kidneys, pancreas, and mitochondrial membranes.

Question 67

What is the absorption rate of manganese?

Answer 67

Less than 5% – it’s required only in tiny amounts.

Question 68

What are risks of manganese toxicity?

Answer 68

From dust exposure in industrial settings (e.g., smelters).