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CNM Naturopathic Nutrition 1 > Minerals > Flashcards

Minerals Flashcards

(105 cards)

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1
Q

What are minerals?

A

Inorganic elements that proginate in the Earth that cannot be made by liiving organisms.

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2
Q

How do humans absorb and use minerals?

A

They must first be bound to organic compounds. Plants obtain minerals from the soil and most of the minerals from our diet comes directly from plants.

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3
Q

List the 7 macro-minerals

A

Calcium (Ca)
Phosphorus (P)
Magnesium (Mg)
Potassium (K)
Sodium (Na)
Chloride (Cl)
Sulphur (S)

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4
Q

List 6 of the 11 trace minerals

A

Iron (Fe)
Zinc (Zn)
Iodine (I)
Selenium (Se)
Manganese (Mn)
Chromium (Cr)
Boron (B)
Fluoride (F)
Silicon (Si)

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5
Q

What state do macro-minerals exist in the body (and in food)? Give examples.

A

Mainly in the ionic state as cations or anions.
E.g. Cations - K+, Mg2+, Ca2+ Na+
Anions - Cl-, S-, P-

Also, as components of organic compounds such as phospholipids and phosphoproteins.

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6
Q

Where and how are minerals absorbed?

A

Mostly in the small intestines in their ionic state. They must be unbound from their organic compounds first with the help of digestive secretions.

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7
Q

List 4 key functions of minerals.

A

Building tissues
Nerve and muscle function
Thyroid health
Supporting immune health
Components of enzymes
Energy production (ATP)

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8
Q

What 3 things can affect mineral bioavailability?

A
  1. Mineral status in the body (upregulating and downregulating depending on the body’s need)
  2. Substances present in food can enhance or inhibit absorption.
  3. Other minerals present in food can compete for absorption.
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9
Q

With regards to mineral supplements, give 2 examples each of organic and inorganic carriers.

A

Organic:
Citrate, abscorbate, gluconate, glycinate

Inorganic:
Oxide, carbonate, sulphide, choride

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10
Q

What mineral is the most abundant in the body, and what percentage of the body’s mineral content does it comprise of?

A

Calcium - 39%

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11
Q

Where is 99% of Ca in the body found?

A

In connective tissues (bones and teeth)

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12
Q

How are Ca levels in blood tightly regulated?

A

Parathyroid hormone (PTH)
Vitamin D
Calcitionin

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13
Q

What food type has the highest bioavailability of calcium?

A

Vegetables - it can be double that of dairy.

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14
Q

List 3 foods high in calcium

A

Dark green and cruciferous veg, eg, Kale (135mg)
Nuts and seeds, eg, sesame (975mg)
Beans, eg, edamame (102mg)
Herbs and spices, eg, Sage (1652mg)
Sardines, including the tiny bones (382mg)
Dairy, eg, full fat cows milk (119mg)

Amounts per 100g

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15
Q

List 3 functions of calcium in the body

A

Bone health - building and preserving bone mass

Cell signalling - nerve impulses in the synapses, regulating cardiac muscle function, and mediating vasoconstriction

Muscle contractions - binding of actin and myosin fibres.

Blood clotting - needed to activate clotting factors

Neuro-transmitters - conversion of tryptophan into serotonin

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16
Q

How is calcium absorbed?

A

In the small intestines, mostly in the duodenum.

Active absorption is controlled by vitamin D which increases calcium movement from the GIT to the blood.

Passive absorption occurs without vit. D when Ca is consumed.

50-70% of ingested Ca is not absorbed.

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17
Q

Discuss calcium deficiency and list 4 factors that might contribute to it.

A

Deficiency is extremely rare as blood levels are typically maintained even with inadequate intake at the expense of bones.

Factors that inhibit absorption:
Low vitamin D status
Low stomach acid
High intake of phytates/ oxalates

Factors that increase excretion:
menopause
High salt diets
High caffeine intake
High animal-protein diets

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18
Q

What might dairy consumption actually contribute to osteoporosis risk?

A

The protein component of cow’s milk is likely the problem, as dairy is high in sulphur-based amino acids, which can increase sulphuric acid formation, leaching calcium from bones.

Also the problem with animal proteins.

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19
Q

As naturopaths, how would we address calcium deficiency?

A

Addressing calcium intake, absorption and utilisation.

Priorise plant-based food sources with low animal protein intake.

Optimise vitamin D and K levels.

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20
Q

What nutrients conflicts are there relating to calcium? (4)

A

Magnesium competes for absorption.

Calcium supplements may decrease iron absorption.

High Ca intake decreases Zn absorption.

High Ca intake can interfere with phosphorus absorption.

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21
Q

How are haemoglobin and chlorophyll similar?

A

They’re almost identical in their structure, with heamoglobin having iron at its core, and chlorophyll having magnesium at its core.

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22
Q

List 4 key food sources of magnesium.

A

Green leaves, eg, swish chard (86mg)
Nuts and seeds, eg, pumpkin seeds (535mg)
Beans, eg, soy beans (86mg)
Wholegrains, eg, buckwheat (266mg)
Cacao powder (599mg)
Beef steak (19mg)

Amounts per 100 g

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23
Q

List 3 key functions of magnesium

A

Energy production for ATP and essential for glucose metabolism and insulin sensitivity.

Cell signalling - ion transport across cell membranes and conduction of nerve impulses.

Blood clotting along with Ca.

Structural - in forming tooth enamel and stabalising cell membranes.

Muscle relaxation - break the actin-myosin bond, and vasodilatation

Sleep/calming - co-factor for GABA and serotonin.

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24
Q

What affects magnesium absorption?

A

Phosphate and Calcium may inhibit magnesium absorption.

Protein and fructose may enhance its absorption

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25
How can you test for magnesium levels?
As 99% of magnesium resides inside our cells, serum MG levels do not accurately reflect Mg status. Measuring RBC Mg is more useful.
26
What caution should you take with magnesium supplementation?
Caution using high doses with someone with hypotension. Toxicity is generally not a concern - excessive intake can lead to diarrhoea.
27
What can cause magnesium deficiency?
Poor nutrition (high processed foods, low dark greens etc) Chronic stress Alcoholism Other malabsorption conditions Old age Pregnancy
28
List 4 symptoms of magnesium insufficiency
Fatigue and insomnia Anxiety, depression, irritability Muscle cramps / spasms / twitches Headaches Palpitations
29
With regards to metalloenzymes, list 4 functions of zinc
Superoxide dismutase (SOD) antioxidant Breakdown of alcohol Digestion of proteins Haem synthesis DNA / RNA synthesis.
30
What food is the highest source of zinc?
Oysters - 33mg per 100g
31
List 4 food sources of zinc.
Nuts & seeds, eg, sesame (10.3mg) Grains, eg, rye flour (5.6mg) Legumes, eg, adzuki (1.7mg) Shellfish, eg, oysters (33.2mg) Meat, eg, calf's liver (5.5mg)
32
List 4 functions of Zinc
Reproduction - production of sex hormones and spermatogenesis. Endocrine - conversion of T4 to T3 Cell proliferation and gene expression. Sense of taste and smell Immunity - important antioxidant, anti-inflammatory, and anti-viral. Digestion - production of HCI and pancreatic enzymes.
33
What can affect zinc absorption?
Protein generally enhances absorption. Phytates in plants can inhibit absorption.
34
How can you reduce phytate levels in foods?
Soaking Sprouting Fermenting
35
How common is zinc deficiency and what can cause it?
Fairly common. Caused by: Malabsorption Diet high in phytates Low intake of Zn-rich foods Old age Alcoholism Pregnancy Athletes
36
List 4 signs and symptoms of zinc deficiency.
Poor sense of taste and smell Recurrent infections Skin disorders Whitespots on fingernails Infertility Signs of weak digestion Loss of tolerance to alcohol.
37
Which form of zinc supplementation has the best absorption?
Zinc picolinate NB but citrate, acetate, and glycinate are also well-absorbed.
38
What's the typical supplement dosage of zinc?
15-25mg / day Advised to take with food to avoid stomach upset.
39
What's the second most abundant mineral in the body, and where is most of it found?
Phosphorus - 85% found combined with Ca in bones and teeth.
40
How is phosphorus typically found in the body?
Vary rarely free. Almost always found to oxygen as Phoshate
41
What food sources can you find phosphate?
Seeds and nuts Beans Legumes Meat, poultry, fish, and dairy.
42
List 3 functions of phosphorus
Energy - its part of ATP Structural - in bones and teeth, plus DNA Muscle contraction - creatine phosphate is a storage unit of energy in muscles. Cell membrane integrity as phospholipids.
43
Discuss phosphorus toxicity
intake from natural foods will never lead to toxicity. As a preservative in carbonated soft drinks, processed food and fast food, it can lead to high P in the blood and hyperactivity in children. Can also impact Ca, Zn, Cu, and Fe absorption
44
What are the two key electrolytes in the body?
Potassium and sodium chloride
45
List 4 food sources rich in potassium
Vegetables - raw spinach 558mg Fruit - avocado - 396mg Grains - quinoa 740mg Nuts/seeds - pistachio 1042mg Seafood - clams 628mg Meat/dairy - calfs liver 364mg
46
List 2 functions of potassium
Nerve transmission (action potential) Muscle function Cofactor in energy metabolism amd cellular growth.
47
What's the term for potassium deficiency?
Hypokalaemia (normally from excessive losses)
48
List 4 causes of potassium deficiency.
Diuretics that enhance K loss Diarrhoea Vomitting Laxative abuse Chronic renal disease
49
List 4 symptoms of potassium deficiency.
Muscle cramps Fatigue / weakness High blood pressure Mental confusion / fatigue / irritability Insatiable thirst Insomnia
50
Discuss potassium toxicity
Toxicity does not occur from overeating K-rich foods. Supplementation, excessive potassium salts, and certain diseases can cause toxicity. Acute potassium toxicity can lead to cardiac arrest. Use foods over supplements!
51
Discuss sodiums reactivity and how it's commonly found.
Sodium is highly reactive. Most commonly bound to chloride, forming sodium chloride aka salt.
52
What are the different forms of salt available to clients? Discuss their properties.
Table salt - Refined - heat-treated and bleached, anticaking agents added. Highly damaging to cells and contributes to hypertension, atherosclerosis, insulin resistance and cancer. Sea saly is evaporated sea salt. Unprocessed and high in mineral content. Himalayan salt - ancient seabeds in the Himalayas. Less sodium and includes 84 trace minerals. Celtic salt - from mineral-rich clay and sand salt trays. Similar nutritional profile to Himalayan salt.
53
Briefly describe the process in the body to regulate sodium.
When Ma levels fall, renin is secreted by the kidneys, stimulating the formation of angiotensin I and then II and the release of aldosterone from the adrenal cortex. Aldosterone increases sodium reabsorption in the kidneys.
54
Give two examples of the different sodium content in natural and then processed foods.
Potatoes = 6mg per 100g French fries = 210mg Pork = 62mg Bacon = 2193mg Wheat flour = 2mg French baguette = 670mg
55
List 3 functions of sodium and chloride in the body.
Maintaine pH homeostasis. Sodium increases water return and increases blood pressure. Sodium - nerve impulse transmission (action potential) Chloride is a constituent of stomach acid - HCl
56
When is sodium deficiency likely to occur?
As it's very tightly regulated in the body, deficiency tends to be a result of a medical condition. E.g. Persistent diarrhoea Vomitting Chronic renal disease Major trauma Cachexia Overuse of diuretiucs Anorexia nervosa Liver disease
57
What is a crucial intervention in hypertension?
Eliminating table salt
58
What are the forms of iron found in the body? And which is needed for absorption.
Ferrous Fe2+ Ferric Fe3+ Ferrous state is needed for absorption.
59
What are the two dietary forms of iron?
Non-haem iron from plants, which is ferric form (Fe3+) Haem iron from animals, which is ferrous form (Fe2+)
60
List 4 food sources of iron
Meat/fish - clams (28mg) Nuts/seeds - pumpkin seeds (15mg) Grains - quinoa (9.25mg) Legumes - soybeans (5mg) Vegetables - Spinach (3mg)
61
List 4 functions of iron in the body
Oxygen transportation and storage as a component of haemoglobin. Energy (ATP) production as part of the electron transport chain. Endocrine - enzyme for thyroid hormone synthesis. Immune function - lymphocyte proliferation Neurotransmitters - co-factor needed for dopamine.
62
Discuss the storage of iron in the body.
Iron not used for haemoglobin production is stored in the protein ferritin. When iron stores are high, the liver converts ferritin into hemosiderin which releases iron more slowly. Lifespan of erythrocytes is 3-4 months, then spleen and liver dismantle and salvage iron which is recycled.
63
Discuss the absorption and excretion of iron.
Humans cannot excrete iron and therefore iron levels in the body are regulated by the amount absorbed in the intestines. Mucosal ferritin receives iron from food and stores it in the small intestine mucosal cells. Mucosal transferrin transfers iron to blood transferrin, which transports iron to the rest of the body. If iron isn't needed, it is carried out when the intestinal cells are shed and excreted in faeces.
64
What factors may impact iron absorption?
GI tract health Presence of supportive / inhibiting mutrients The food source (heam v. non-haem) Haem-iron has a higher absorption of non-haem-iron.
65
What can enhance and inhibit non-haem iron?
Vitamin C helps conversion from Fe3+ to Fe2+. Heam-iron enhance absorption. Inhibit: Phytates, oxates and polyphenols Calcium and phosphorus (eg dairy) Tannic acid (tea and coffee)
66
How might you advice a client in optimising their non-haem iron intake?
Eliminate junk food Build meals around Fe-rich foods such as dark green veg, beans, whole grains. Eat high vitamin C foods to promote absorption. Avoid drinking caffeine and dairy at mealtime. Eat foods that contain yeast, are sprouted, and fermented to reduce inhibitors of phytates.
67
What vulnerable stages of life are there that can cause iron deficiency?
Women of reproductive age (menstruation) Pregnancy and labour Times of rapid growth.
68
List 5 signs and symptoms of iron deficiency.
Fatigue on exertion Heachaches Apathy Breathlessness Pallor Nail spooning Hair loss Tachycardia
69
Discuss iron toxicity
It's a real risk as there's no physiological mechanism for iron excretion. Less control over absorption of heam iron whereas non-haem iron can be down-regulated. Iron overload can cause: Oxidative damage Bacterial growth Excess iron accumilation in organs
70
What can cause iron toxicity?
Haemochromatosis Iron supplementation High-dose vitamin C supplementation Excessive red meat consumption
71
What nutrient interactions can occur with iron?
Vitamin C enhances absorption Zinc competes with non-haem iron absorption Copper and iron compete for intestinal absorption High calcium decreases non-haem iron absorption.
72
What is Selenium?
A non-metallic trace element found in the body mainly as a part of the antioxidant enzyme 'glutathione peroxidase' which reduces free radicals into water and other harmless molecules.
73
What can occupy the active site of glutathione peroxidase?
Mercury if in abundance
74
List 4 food sources of selenium
Nuts/seeds - Brazil nuts 1917 mcg Seafood - Yellowfin tuna 91 mcg Grains - whole wheat 89 mcg Meat - calf's liver 36 mcg Vegetables - garlic 14 mcg
75
List 3 functions of selenium in the body
Antioxidant - co-factor in glutathione peroxidase Immunity - T-lymphocytes proliferation and antibody production Thyroid - conversion of T4 into T3 Reproduction - sperm motility
76
Dsicuss selenium absorption
Mostly absorbed in the duodenum. Plant sources at up to 80% more bioavailable than selenium from animal sources or supplements. Homeostatsis is managed by the kidneys.
77
What can be tested as a functional marker of selenium deficiency?
Elevated T4 and lowered T£ serum levels.
78
List 4 signs of selenium deficiency
Cardiomyopathy (disease of heart muscles) Muscle pain Weakness Elevated liver enzymes Growth retardation Infertility.
79
Discuss selenium toxicity including symptoms.
Se is among the most toxic of the essential minerals and the margin between beneficial and harmful intake is narrow. Symptoms include: Brittle hair and nails Skin lessions, dermatatis, secondary infections Depression, neurological abnormalities. Garlic odour
80
What nutrient interactions can occur with selenium?
In severe iodine deficiency, Se supplementation can trigger hypothyroidism. Supplementing Zinc and Copper may increase Se requirements. Se deficiency may aggrevate the effects of vitamin E deficiency. Eating large amounts of polyunsaturated fats increases requirement of Se.
81
How is copper absorbed and excreted?
Mostly absorbed in the small intestine, and some in the stomach. Excreted in bile.
82
List 4 food sources of copper
Organ meat - calf's liver 4466 mcg Seeds/nuts - sesame 4082 mcg Shellfish - oysters 2679 mcg Vegetables/fungi - shiitake 896 mcg Grains/legumes - quinoa 820 mcg
83
List 4 functions of copper in the body.
Component within antioxidants Support structure of skin, blood vessels, and bone. Haem synthasis and formation of erythrocytes. Immunity - used to kill bacteria. Formation and mainteance of myelin sheath. Co-factor for conversion of dopamine to noradrenaline.
84
Also deficiency is rare, what could induce copper deficiency? (2)
Long-term high zinc supplementation Infants fed cow's milk.
85
What are the most frequency signs and symptoms of copper deficiency? (5)
Anaemia Bone fractures Impaired growth Reduced skin pigmentation Recurrent infections
86
When is copper toxicity typically seen? (2)
From contaminated drinking water or genetic disorders.
87
How much of dietary iodine is absorbed?
Close to 100%
88
Where on Earth is the main source of iodine?
The ocean
89
List 3 natural sources of iodine and 2 from fortification.
Natural: Sea vegetables Ocean fish Shellfish Fortification: eggs amd dairy foods
90
List 3 functions of iodine in the body
Essential component of thyroid hormone. T4 has 4 iodine atoms and T3 has 3. Foetal and infant development Energy metabolism
91
How was iodine deficiency tackled in the 20th century?
Iodisation of table salt was implemented in many countries. UK adopted iodine fortification of cattle feed and an increase in milk consumption.
92
What will a decline in iodine cause?
Causes a decline in thyroid hormone production, and if prolonged, it can lead to hypothyroidism. Severe ID deficiency in pregancy cause extreme and irreversible mental and physical retardation.
93
What nutrient interactions can occur with iodine?
Goitrogenic foods such as soya, millet and raw brassica veg may interfere with iodine uptake. Hypothyroidism associated with suboptimal selenium, zinc, iron, copper Tyrosine, zinc, magnesium and b vits are crucial for iodine utilisation
94
List 3 food sources of manganese
Spices - cloves 30 mg Grains - wheat germ 20 mcg Shellfish - blue mussels 6.8 mg Nuts/seeds - hazelnuts 6.2 mg
95
List 3 functions of manganese
Metabolism of carbs, amino acids and cholesterol. Collagen and cartilage synthesis. Antioxidant in the mitochondria
96
List 3 food sources of chromium
Vegetables - broccoli 11 mcg Grains - barley 8.6 mcg Meat/poultry - turkey 2 mcg Herbs/spices - Black pepper 2tsp 1 mcg
97
What is chromium's key function in the body?
Component of chromodulin that increases the sensitivity of tyrosine kinase, which in turn enhances glucose uptake.
98
What spice works on the same pathways as chromium with regards to insulin?
Cinnamon
99
List 3 important molecules in which sulphur is a key component.
Acetyl-CoA (key molecule for ATP production) Some B vitamins Key antioxidants Mineral transporters MSM (inhibits cartilage breakdown) In 4 amino acids
100
List 4 food sources of sulphur
Alliums - garlic, onion, leeks etc Cruciferous veg - broccoli, cauliflower etc Legumes - soya beans, black beans kidney beans Eggs and dairy Protein foods - meat, fish etc
101
List 3 functions of sulphur in the body
Creates glutathione (antioxidant) Produces insulin Component in keratin in skin and hair Component of collagen Part of phase II liver detoxification
102
What is Molybdenum?
An essential trace mineral that is a co-factor in various enzymes involved in detoxification
103
What is Boron?
A trace mineral not considered essential but plays a role in mineral metabolism and bone development
104
What is Silicon?
Not considered essential but plays a role in bone mineralisation and the integrity of connective tissue
105
What is fluoride?
Traces occur in the human body, mainly in bones and teeth. In excess, it's highly toxic, especially to the thyroid gland and tooth enamel.

CNM Naturopathic Nutrition 1 (10 decks)

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