minerals

Question 1

are minerals an essential element?

Answer 1

yes

Question 2

what are the 2 different classes of minerals?

and examples?

Answer 2

macro/major e.g Ca (can be separated into electrolytes and pure minerals)

and micro/trace or ultra trace (really small) e.g Fe

Question 3

where is sulphur found?

Answer 3

protein, skin and nails

Question 4

2 of the most common mineral supplements?

who typically takes them?

Answer 4

calcium and iron

usually taken by females

Question 5

what classifies a mineral as macro or micro?

Answer 5

macro - >100mg a day

micro - <100mg a day

Question 6

where are minerals found and not found?

Answer 6

found in:
nuts
milk
seeds
meat

not found in:
takeaways

Question 7

which minerals have a limited absorption?

Answer 7

calcium - absorb about 30%

iron - absorption helped by taking in vitamin C

Question 8

what are the 2 types of iron?

Answer 8

haem iron - absorb 10-30% - meat

non haem iron - absorb 2-10% - plant

so average absorption 25%

Question 9

result of excess minerals?

Answer 9

too much Ca affects absorption of iron and zinc

too much Zn affects absorption of copper

Question 10

how do we excrete minerals in moderate excess?

Answer 10

through the kidneys

Question 11

what are the 3 roles of iron in the body?

Answer 11

1. oxygen transport from lungs to rest of body and utilisation
2. maintaining healthy immune system
3. helps with energy production - in some of the enzymes which are crucial in energy production

Question 12

components of iron?

Answer 12

75% as haemoglobin
myoglobin
cytochromes

Question 13

how is iron stored in the body?

why is it the best indicator of iron status in the body?

Answer 13

stored as ferritin in liver, spleen and marrow

soluble ferritin released from cells into plasma in direct proportion to how much ferritin in the cells
(large amount in cells=large amount in blood)
indicator of iron status as how much iron being released from body stores

Question 14

how is iron transported?

Answer 14

transferrin transports iron from food to tissues

indicator of how much iron you’ve just eaten

Question 15

normal haemoglobin status in the body?

Answer 15

120 g/L in females

140 g/L in males

Question 16

most popular micronutrient deficiency and symptoms?

Answer 16

iron deficiency

leads to fatigue and impaired cognition

Question 17

what is iron depletion?

effects?

Answer 17

when you don’t have enough of serum ferritin so fewer iron stores (normal haemoglobin and transferrin)

common in athletes

Question 18

difference between iron deficiency and depletion?

Answer 18

depletion - no effect on performance or symptoms

deficiency - impairs performance and symptomatic

Question 19

why is iron depletion common in athletes?

Answer 19

iron losses with exercise:

iron loss through sweat (2L of sweat in 1 hour and 0.4mg per L of sweat)
emphasised by low amount of iron absorbed

when feet hit ground red blood cells destroyed (loss of iron)

Question 20

what is the role of sodium in the body?

Answer 20

maintain normal body fluid balance, osmotic and blood pressure

Question 21

too much sodium effects?

symptoms?

what is the RDA?

Answer 21

pulling water out of cells to maintain plasma homeostasis

• associated with hypertension and handling of nitric oxide
• issues with endothelial elasticity

RDA is 2.4g (6g of salt)

Question 22

how is sodium lost?

Answer 22

through sweat

Question 23

5 roles of zinc in the body?

Answer 23

1. cofactor in energy production
2. cell replication
3. macronutrient metabolism
4. important for LDH and ADH (alcohol dehydrogenase allows you to consume alcohol)
5. protein synthesis

Question 24

where is zinc in the body?

Answer 24

95% stored in tissues

60% present in muscle
30% present in bone (very responsive to change in diet)

Question 25

issue with monitoring zinc levels?

Answer 25

majority stored in tissues so blood test won't reveal anything

Question 26

relationship between zinc and appetite?

Answer 26

role in appetite regulation zinc supplementation to eating disorder can help restore normal eating behaviour and body weight

Question 27

which athletes are most likely to be deficient in zinc and why? what may this lead to?

Answer 27

endurance athletes: focus on carbs not protein with zinc in lots of sweat likely to get an eating disorder as lack of appetite

Question 28

food with highest zinc levels?

Answer 28

oysters | protein

Question 29

2 main roles of magnesium in the body?

Answer 29

1) cofactor of many enzymes important for energy metabolism | 2) maintainance of electrical potentials

Question 30

when is an increased amount of magnesium needed?

Answer 30

when pregnat or lactating

Question 31

what is bad and good for magnesium absorption?

Answer 31

bad - too much fibre as food travelling too quickly good - vitamin C

Question 32

effects of magnesium deficiency?

Answer 32

neuromuscular abnormalities due to involvement in electrical potentials low calcium and potassium amounts

Question 33

effects of too much magnesium?

Answer 33

diarrhoea

Question 34

role of calcium in the body?

Answer 34

1. osteoblasts and clasts responsible for bone modelling

Question 35

what happens with high and low calcium levels?

Answer 35

high calcium levels - calcitonin building up proteins - stimulate osteoblasts low calcium levels - parathyroid breaking down proteins - stimulate osteoclasts which demineralise bones

Question 36

factors which increase likely of osteoporosis development?

Answer 36

alchol and caffeine low resistance exercise low oestrogen levels

Question 37

which groups are likely to hav calcium deficiencies?

Answer 37

low body fat low energy intake high physical activity

Question 38

why may dietary intake not indicate exactly what is in an athelete's body?

Answer 38

differences in bioavailability of trace element food not all foods have been analysed for mineral composition plasma mineral conc doesn't give accurate representation of total body stores (e.g zinc mainly stored in bones and muscle)

Question 39

what is heavy training increasing requirement for? when in particular?

Answer 39

iron, zinc, magnesium and sodium as lost in sweat so reduced plasma concentrations especially if performed in heat

Question 40

who is at risk of inadequate mineral intake?

Answer 40

``` young athletes female athletes low energy intake of macros so micros also suffer weight category sport vegetarians athletes in hot climates ```

Question 41

what should mineral supplements not exceed?

Answer 41

1-2x the RDA

Question 42

what are the effects of excessive mineral intake?

Answer 42

can be toxic | can impair absorption of other essential trace elements

Question 43

possible essay question?

Answer 43

how to have a healthy diet with minerals and their effect on performance