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HOSA nutrition > minerals > Flashcards

minerals Flashcards

(104 cards)

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1
Q

what are the functions of minerals

A

build tissues, metabolic processes, metabolism

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2
Q

what are enriched foods

A

foods to which nutrients, usually B vitamins and iron, have been added to improve their nutritional value

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3
Q

daily intake requirement of major minerals

A

more than 100mg

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4
Q

daily intake requirement of trace minerals

A

less than 100mg

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5
Q

what are electrolytes

A

chemical compounds that in water break up into electrically charged atoms called ions

mineral salts dissolve in water and dissociate into ions

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6
Q

how are minerals absorbed

A

diffusion
active transport
binding

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7
Q

how are minerals digested

A

no digestion. just absorption in ionic form

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8
Q

what is mineral absorption influenced by

A

form in food
body need
tissue health

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9
Q

functions of calcium

A

component of bones and teeth
Blood clotting
Muscle and nerve action
Metabolic reactions

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10
Q

when blood calcium levels are low for years

A

osteoporosis - fragile bones

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11
Q

when calcium levels are temporarily low

A

body regulates it

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12
Q

toxicity of calcium

A

inc. bone mass
Calcification of soft tissue
Decreased absorption of other minerals

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13
Q

sources of calcium

A

milk - best (1 cup - 300mg)
dark green, leafy veggies

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14
Q

calcium deficiency signs

A

osteoporosis, rickets (soft bones), tetany (involuntary muscle movement)

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15
Q

upper limit (UL) of calcium

A

2500mg

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16
Q

calcium intakes for pregnant women

A

14-18y: 1300mg
19-50y: 1000mg

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17
Q

calcium intakes for ages 19-50

A

1000mg

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18
Q

calcium intakes for ages 51-70

A

1200mg

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19
Q

calcium intakes for ages 70+

A

1000mg

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20
Q

phosphorus functions

A

also bones and teeth
metabolism of carbs, proteins, fats
pH balance

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21
Q

absorption of calcium and phosphorus is increased by

A

vitamin D

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22
Q

sources of phosphorus

A

protein-rich: milk, cheese, meats, poultry, fish

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23
Q

does phosphorus requirement change whether you’re pregnant or not?

A

no

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24
Q

phosphorus deficiency

A

rare

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25
if P deficiency is rare, then what can cause it + symptoms
antacids: affect absorption bone demineralization
26
recommended P intake for adults per day
700mg
27
Upper intake (UI) for P
4g, rare
28
functions of potassium
maintain fluid level within cell Metabolic + Muscle action Insulin release blood pressure regulation pH regulation
29
sources of K
unprocessed foods fruits: melons, oranges, bananas, and peaches veggies: mushrooms
30
what are the 2 main electrolytes (salts that manage fluid balance)
potassium and sodium
31
potassium deficiency aka
hypokalemia
32
potassium excess aka
hyperkalemia
33
cause of hypokalemia
diarrhea, vomiting, diabetic acidosis, severe malnutrition, or excessive use of laxatives or diuretics.
34
symptoms of hypokalemia
irregular heartbeat, difficulty breathing, muscle weakness
35
symptoms of hyperkalemia
cardiac failure
36
adequate potassium intake for 14+ yo
4.7g
37
sodium function
electrolyte: fluid balance control extracellular fluid and essential for osmosis pH balance nerves -> muscle action nutrient absorption
38
sources of sodium
table salt - 40% sodium processed foods
39
sodium deficiency signs
fluid shifts acid-base imbalance cramps dehydration
40
excess sodium causes
edema ^adds pressure to walls -> hypertension cardiovascular conditions
41
upper intake of sodium
2.3g
42
adequate sodium intake
1.5: 19-51 yo 1.3g: 51-70 yo 1.2g: 70+ yo
43
chlorine functions
digestion (HCl) respiration acid-base balance
44
chlorine deficiency
vomiting, diarrhea alkalosis (excess base)
45
sources of chlorine
NaCl
46
toxicity of chlorine
unlikely
47
chlorine requirement
2,300mg/day: 19-50 2,000mg/day: 51-70 1,800mg/day: 71+
48
magnesium functions
metabolism nerve, muscle function blood-clotting protein synthesis thyroid hormone secretion
49
Mg sources
plant foods: green leafy veggies, legumes, nuts, whole grains, seafood, cocoa
50
recommended Mg intake
men: 400-420 mg women: 310-320 mg
51
upper intake level for Mg and toxicity
nausea, vomiting, diarrhea 350mg
52
Mg deficiency signs
rare but fatal Muscle Weakness Cramps Hypertension Blood vessel constriction
53
sulfur function
Hair, Skin, Nails Metabolic Function Collagen structure
54
sulfur sources
Amino acids with S Thiamine, biotin Animal protein sources (meat, eggs, cheese, milk) Legumes and nuts
55
iron, iodine, selenium, etc. are all examples of what
trace minerals
56
iron functions
transport oxygen CO2 hemoglobin component metabolism amino acids, hormones, neurotransmitters
57
iron deficiency signs
not enough RBC to carry needed oxygen. iron deficiency anemia: dizziness, weakness, loss of weight, pallor
58
iron is also a component of
myoglobin
59
iron toxicity signs
FATAL, nausea, vomit, diarrhea, organ damage
60
excessive iron absorption condition + symptoms
hemochromatosis organ damage
61
iron sources
Meat, poultry, fish ^ heme iron Veggies Egg Fortified foods
62
iron requirement for men, women, preggo
men: 10mg women: 15mg pregnant: 30mg
63
iodine function
hormones, thyroid (rate of metabolism)
64
sources of iodine
iodized salt, seafood, soil
65
iodine requirement
150mg/day need more for preggo
66
iodine deficiency
goiter (lump on neck) cretinism: mothers myxedema: not working thyroid gland
67
Toxicity iodine
Goiter (swelling of thyroid gland), Autoimmune thyroiditis, hypothyroidism, elevated TSH, ocular damage
68
zinc
immune system growth wound healing taste acuity glucose tolerance mobilization of vitamin A
69
zinc sources
meat, fish, eggs, dairy products, wheat germ, and legumes.
70
zinc deficiency
stunted growth less appetite and taste acuity poor wound healing anemia diarrhea skin irritation bad immune function hypogonadism
71
zinc requirement
11mg - males 8mg - females inc. for preggo and even more for lactation
72
selenium found in
body tissues - liver, heart, kidney
73
selenium function
antioxidant, Goes well with Vit E, immune system may protect against cancer
74
selenium sources
seafood, kidney, liver, muscle meats
75
deficiency selenium
worse immune system more oxidative stress
76
selenium toxicity
Hair loss, joint paint, nail discoloration, Intestine discomfort
77
selenium effective for treating what disease
Keshan disease
78
selenium requirement
70 micrograms
79
copper found in
kidney, liver, muscles, brain
80
copper functions
irons twin form hemoglobin iron -> bone marrow transport ATP production
81
deficiency copper
rare
82
copper sources
organ meats, seafood, nuts, seeds, cereals, cocoa, human milk, etc.
83
copper toxicity
highly toxic vomiting Wilson's disease (accumulation in liver, brain, kidneys, cornea)
84
copper requirement
900mg
85
manganese function
Metabolism, Bone formation, Blood clotting, absorption
86
manganese sources
whole grains, tea, cereals
87
manganese requirements
2.3mg: men 1.8mg: women
88
manganese deficiency
none
89
manganese toxicity
Parkinson's disease, brain damage
90
fluorine function
teeth stuff - prevent cavities, part of calcium and bone structures
91
fluorine deficiency
tooth decay
92
fluorine toxicity
fluorosis (specks on teeth)
93
fluorine sources
fish, tea, water, toothpaste
94
fluorine requirement
lowkey just guess based on: the highest is adult males with 4.0mg and lowest is 0-6 month olds with 0.01mg no change for preggo or lactating women
95
chromium function
Stimulates action of insulin Lower glucose levels, good for diabetes glucose and lipid metabolism
96
chromium sources
meat, organ meat, mushrooms, nuts, Yeast, grains - wheat germ, cereals
97
chromium requirements
35mg men 25mg women
98
deficiency chromium
glucose metabolism disturbances
99
chromium toxicity
none
100
Molybdenum function
cell enzymes break down protein
101
sources of Molybdenum
Legumes, liver, whole milk, organ meat, leafy veggies
102
deficiency and toxicity of molybdenum
none
103
molybdenum requirements
45 microg
104
of trace minerals
9

HOSA nutrition (6 decks)

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