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EXCI 445 - Nutrition > Minerals > Flashcards

Minerals Flashcards

(100 cards)

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1
Q

Do minerals contain carbon (C)?

A

No C

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2
Q

How many essential minerals are there?

A

21

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3
Q

General function of minerals

A

Metalloenzymes & red-ox reactions

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4
Q

7 major/macro minerals

A

Calcium
Phosphorous
Magnesium
Sodium
Chloride
Potassium
Sulfur

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5
Q

Bone health minerals (4)

A

Calcium
Phosphorous
Magnesium
Fluoride

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6
Q

Blood formation minerals (2)

A

Iron
Copper

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7
Q

Immune function (5)

A

Selenium
Zinc
Iron
Copper
Magnesium

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8
Q

Electrolytes minerals (3)

A

Sodium
Potassium
Chloride

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9
Q

3 factors that affect mineral status

A

Dietary intake
Absorption & bioavailability
Losses

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10
Q

Factors that increase absorption (6)

A

Deficiency
Growth (children, puberty, pregnancy)
Cooking
Vitamin C
Vitamin D
Chemical form of mineral

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11
Q

Factors that decrease absorption (7)

A

Age
General poor health and GI disease
Insoluble fiber
Oxalates (chocolate, spinach, coffee)
Phytates (grains, legumes, nuts)
Polyphenols (red wine, tea, coffee)
High supplement dose of single mineral

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12
Q

Plants interfere with mineral absorption (3)

A

Phytates
Oxalates
Tannins

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13
Q

Exercise increases mineral requirement

A

decrease absorption
increase catabolism
increase losses (sweat)

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14
Q

2 main sources of losses of minerals

A

Sweat
Urine (zinc)

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15
Q

Where do mineral deficiencies happens most commonly?

A

Mostly in developing countries with poor food supply

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16
Q

Which 2 minerals are most common in deficiency?

A

Calcium and iron

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17
Q

Are mineral toxicities rare or common?

A

Rare but can be serious

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18
Q

Main cause of mineral toxicities

A

Self-prescribed supplementation

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19
Q

Should calcium and iron be self-prescribed or physician-prescribed?

A

Physician-prescribed

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20
Q

Bone health - ___% inorganic / ___% organic

A

65% inorganic (strength and structure)
35% organic (protein, collagen)

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21
Q

2 types of bone functions

A

1) structural
2) metabolic

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22
Q

Structural bone - ______ (80%)

A

Cortical

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23
Q

Metabolic function of bone - ____ (20%)

A

Trabecular

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24
Q

Bone processes - 3

A

Growth = size
Modelling = shape
Remodeling = integrity

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25
Bone resorption - who does that? - break down bone - erode bone calcium + release into blood
OsteoCLAST
26
Bone formation - who does that? - synthesize bone
OsteoBLAST
27
Bone remodeling (a team effort) - Players
Minerals Protein (collagen)
28
Bone remodeling (a team effort) - Coaches (direct and regulate)
Hormones (vitamin D, calcitonin, PTH)
29
Bone remodeling (a team effort) - Assistants
Vitamins (A, C, K) Minerals (iron, zinc, copper)
30
How do we measure bone strength?
Bone mineral density (BMD)
31
Highest BMD achieved in life time
Peak Bone Density (PBD)
32
Most important factor that affects peak bone mass
Genetic factors (60%)M
33
Most important modifiable factor that affects peak bone mass
Physical activity
34
Which activity has the greatest impact on BMD and which has no impact on BMD?
High-impact = greatest Cardio = no impact on BMD
35
Athletes generally have a higher BMD, except these 3
Cyclists Swimmers Distance running
36
bone density disease
osteoporosis
37
low bone density
osteopenia
38
Consequence of estrogen on bones
↓ Estrogen = ↑ Osteoclasts - erosion - decrease bone strength
39
Causes of low estrogen (2)
Menopause Disordered eating
40
What is the female athlete triad?
Osteoporosis Low energy with or without eating disorder Functional hipothalamic amenorrhea
41
Ca is an ____ in bone Ca is an ___ in solution
mineral in bone ion in solution
42
Calcium deficiency
Osteoporosis - brittle bones - impaired m. contractions
43
Calcium toxicity
Impairs iron absorption Constipation Kidney stones Calcification of soft tissues Cardiac arrhythmias
44
Excellent sources of calcium
Dairy products (milk, cream) Cheese Yogurts
45
Good source of calcium
Fish with bones Green leafy vegetables Shellfish Fortified foods
46
People at risk for deficiencies of Ca/vit D
Milk allergy Lactose intolerance Vegan Energy restriction Old age (past 70 yo)
47
Major functions (3) of phosphorous
Promotes bone formation Muscle contraction Energy metabolism (ATP_
48
Sources of phosphorous
Widely found in foods (meats, beans, dairy, grains)
49
Deficiency in phosphorous
Very rare
50
Toxicity of phosphorous
Binds and hinders mineral absorption
51
Major functions (3) of magnesium
Energy metabolism Promotes protein synthesis Components of bone
52
Sources of magnesium
Leafy vegetables Banana & avocado Nuts and seeds Legumes Whole grains
53
Deficiency in magnesium
Muscle weakness and cramps
54
Toxicity in magnesium
Nausea Vomiting Diarrhea
55
Major function of fluoride
Promotes bone and TOOTH formation
56
Sources of fluoride
Toothpaste Grape juice Coffee and tea
57
Toxicity of fluoride
Tooth discoloration Bone brittleness
58
Oxygen transport depends on RBC ____
hemoglobin
59
Heme = Globin =
Iron Protein
60
Each Hgb consists of ___ chains of a heme & glbin
4 chains
61
A fully saturated Hb carries ___ oxygen
4
62
Clinical measurement of oxygen carrying capacity - 3 parts (%)
55% plasma les than 1% buffy coat 45% hematocrit
63
Function of myglobin
Provides an energy reservoir
64
Aerobic exercise ___ myoglobin
INCREASE
65
Difference between myoglobin and hemoglobin in structure
Myoglobin = 1 heme group (1 subunit) Hemoglobin = 4 heme groups (4 subunits)
66
Most iron in body is found where?
Hemoglobin
67
3 main functions of iron
Oxygen transport Co-factor in red-ox reactions Promotes immune function
68
Iron deficiency anemia vs performance
Impairs performance - decrease vo2 max - decrease ATP production - decrease muscle endurance
69
Heme iron sources
Animal flesh 15-35% absorption
70
Non-heme iron source
Plants 2-20% absorption
71
___ iron is 90% of daily intake ___ iron is 10% of daily intake
Non-heme = 90 Heme = 10
72
4 factors affecting iron absorption
1. iron status 2. GI function 3. Type of iron & source 4. Nutrient interactions
73
How do you increase non-heme iron absorption (2 things to eat it with)
Consume with Vitamin C rich foods Consume with animal meats
74
Dietary factors that decrease iron absorption
Polyphenols Oxalates Phytates Fiber Soy High intakes of micronutrients
75
During iron-related blood test, which is the only component that will show an increase concentration and why?
TRANSFERRIN Because it is the amount of iron being transported
76
Most common deficiency worldwide
Iron
77
Iron deficiency Etiologi
Low iron intake Physiological state Poor absorption increase losses Sex (women over men)
78
Stages of iron deficiency (3)
1. Depletion of iron stores 2. Changes in iron transport 3. Defective erythropoiesis
79
Iron deficiency anemia impact on O2 transport
DECREASED
80
Symptoms of IDA
Pale skin Cold intolerance Fatigue Low energy levels Exercise intolerance Reduced aerobic endurance performance Impaired immune and cognitive functions
81
Highest risk for iron deficiency anemia in athletes (3)
Female athletes Endurance sports Vegetarian/Vegan
82
What is dilutional anemia (sports anemia)?
NOT true anemia Positive adaptation to support endurance training
83
Iron supplementation - recommendation
Only recommended after deficiency is diagnosed Toxicity reduces absorption of other divalent cations + risk of hemochromatosis
84
4 minerals that promote immunity
Zinc Magnesium Selenium Iron
85
Innate immunity (2 parts)
- First line (skin, mucous membranes, stomach acid) - Non-specific (inflammation, phagocytic cells)
86
Adaptive immunity
Acquired: Previous antigen === antibodies
87
Immune system is regulated by ____
cytokines
88
Moderate exercise ____ immunity
Increase
89
Prolonged and intense exercise ____ immunity
decrease
90
Promote immune function by doing these
Rest, sleep, recovery Nutritious diet Good hygiene
91
Main function of zinc
Role in 200+ enzymes
92
Zinc deficiency does what
- decrease immunity - decrease healing - decrease growth
93
Zinc toxicity
Immunosuppression
94
Source of zinc
Mostly animal products - red meats, poultry, shellfish, dairy
95
Main function of selenium
Anti-oxidant
96
Selenium deficiency
Decrease immunity = increase risk for infections
97
Selenium toxicity
Pro-oxidant Selenosis
98
Selenium sources
Mostly animal products - meat - fish - poultry - nuts - whole grains
99
Moderate-rigorous exercise increases the requirements of some vitamins and minerals - name them
↑ vitamin : A, C, E, B1, B2, B6 ↑ minerals : losses in sweat (ex. iron)
100
Vegetarian and vegan athletes - micronutrient of concern
B12 Iron Calcium Zinc (Vitamin D) (Riboflavin)

EXCI 445 - Nutrition (10 decks)

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