Minerals

Question 1

Minerals:

• Classification:

Answer 1

major and trace

Question 2

Minerals are inorganic or organic?

Answer 2

inorganic

Question 3

Minerals are found in all ____ and body _____; essential

Answer 3

cells and fluids

Question 4

Calories?

Answer 4

no calories

Question 5

Do minerals provide energy?

Answer 5

no

Question 6

Minerals are not degraded by ___ or ______

Answer 6

cooking or digestion

Question 7

Major mineral needed in amounts of

Answer 7

> 100 mg

Question 8

Trace minerals are needed in amounts of

Answer 8

=<100 mg

Question 9

Common examples of major;

Answer 9

sodium, potassium, calcium

Question 10

common examples of trace

Answer 10

iron, zinc, chromium

Question 11

Calcium; major or trace?

Answer 11

major

Question 12

Most abundant mineral

Answer 12

calcium

Question 13

Functions:
• Blood clotting
• Muscle contraction
• Nerve transmission
• Bone formation

Answer 13

Calcium

Question 14

RDA:
• 1,000 mg (19–50 years)
• 1,200 mg (Females 50+, Males
70+)

Answer 14

calcium

Question 15

Roles:
• Tooth and bone formation
• Present in body fluids
• Assists in nerve transmission, muscle contraction, and
blood clotting
• Helps maintain normal blood pressure
• Allows secretion of hormones, digestive enzymes, and
neurotransmitters
• Activates cell enzymes that regulate many processes

Answer 15

calcium

Question 16

99% calcium in ____ and _____ and 1% in ______

Answer 16

bones and teeth, bloodstream and tissues

Question 17

Signs of deficiency:
• Hypocalcemia (rare)
• Muscle spasms
• Convulsions
• Low bone density

Answer 17

calcium

Question 18

Symptoms of toxicity:
• Hypercalcemia
• Calcium deposits
• Kidney stones
• Fatigue
• UL=2,500 mg (19–50 years)
• UL=2,000mg (50+ years)

Answer 18

calcium

Question 19

1. Choose dairy foods with lower amounts of lactose; types?

Answer 19

Yogurt with live active cultures

• Hard cheeses such as cheddar, Colby, Swiss, • Parmesan

Question 20

2. Gradually increase the amount of lactose-containing

foods consumed.

Answer 20

Lactose intolerance tips

Question 21

3. Consume calcium-rich non-dairy foods
   • Lactose-free milk
   • Fortified soy milk
   • Fortified juice and cereal

Answer 21

Lactose intolerance tips

Question 22

Functions:
• Major electrolyte
• Nerve impulse transmission
• Muscle contraction
• Regulation of blood pressure

Answer 22

sodium

Question 23

AI 1500 mg

Answer 23

sodium

Question 24

Signs of deficiency:
• Hyponatremia
• Nausea, vomiting
• Seizures, coma

Answer 24

sodium

Question 25

``` Symptoms of toxicity: –Swelling –Increased blood pressure –UL = 2,300 mg (1 tsp salt) ```

Answer 25

Sodium

Question 26

• Older people without clinical hypertension often die of ____; Reducing dietary sodium may lower their blood pressure enough to reduce risks.

Answer 26

stroke.

Question 27

• Excess dietary sodium increase ____ __________; • This may compromise the integrity of the bones.

Answer 27

calcium excretion.

Question 28

Excessive salt may stress a ______ ______, aggravate______ | problems, may be a cause of _____ cancer.

Answer 28

weakened heart, kidney,stomach

Question 29

Treatment of hypertension; Increased consumption of _____ and _____

Answer 29

vegetables and fruits

Question 30

Adequate amounts of ______, _______, _____, ____

Answer 30

nuts, low-fat dairy | products, whole grains, and fish

Question 31

``` Signs of deficiency: • Muscle cramping • Muscle weakness • Loss of appetite • Heart arrhythmias ```

Answer 31

Major Mineral: Potassium

Question 32

Symptoms of toxicity: • Toxicity is rare • UL not established

Answer 32

Major Mineral: Potassium

Question 33

``` Functions: • Oxygen transport and utilization • Component of hemoglobin and myoglobin ```

Answer 33

Trace Mineral: Iron

Question 34

``` • RDA: • 18 mg (females aged 19 to 50) • 8 mg (men, postmenopausal women) • Vegetarians (needs increase: 32 mg and 14 mg, respectively) ```

Answer 34

Trace Mineral: Iron

Question 35

Every ___ ____ contains iron

Answer 35

living cell

Question 36

Most of iron in body is a component of two proteins:

Answer 36

Hemoglobin | • Myoglobin

Question 37

Roles: • Carry oxygen • Part of enzymes in energy-yielding pathways • Needed to make new cells, hormones, amino acids, and neurotransmitters

Answer 37

IRON

Question 38

``` Signs of deficiency: • Deficiencies are common • Anemia • Fatigue ```

Answer 38

Iron

Question 39

``` Symptoms of toxicity: • Nausea, diarrhea • Hemachromatosis • UL = 45 mg ```

Answer 39

Iron

Question 40

is iron toxic?

Answer 40

in large amounts

Question 41

People develop iron toxicity from large | amounts of iron with _______

Answer 41

alcohol or very high iron | intakes.

Question 42

Excess iron absorbed into the body ___ be | easily excreted.

Answer 42

cannot

Question 43

Iron supplements can cause fatal accidental | poisonings in _________ _____

Answer 43

young children.

Question 44

Why are athletes at increased risk for | iron deficiencies?

Answer 44

``` Low dietary intake • Vegetarians/Vegans • Increased demand for hemoglobin and myoglobin due to training and sport • Loss through sweat • Mechanical hemolysis ```