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Domain 1- Food & Nutrition > Minerals > Flashcards

Minerals Flashcards

1
Q

Minerals

A

elements on periodic table

can’t be made by living organisms but organisms need them

estimated 5% of bw is minerals- most in bones

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2
Q

Mineral processes

A

digestion, energy production, detoxification, healing wounds, muscle contraction/relaxation, blood cell formation, balancing blood pH, balancing electrolytes, cell permeability, transmission of nerve impulses, hormone production, immunity

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3
Q

Macromineral

A

when human body needs more than 100mg a day

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4
Q

Micromineral

A

if body needs less than 100mg a day

trace mineral

ultratrace = less than one mg per g of bw

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5
Q

mineral balance

A

balance of minerals is more important than the levels of any one mineral

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6
Q

Macromineral types

A

sodium, potassium, phosphorous, chloride, calcium, magnesium, and sulfur

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7
Q

Sodium

A

electrolyte needed to regulate fluid balance in the body

transmit nerve impulses and contract muscles

most in extracellular fluid, some is in the bones, and a little is inside the cells

loss of sodium, water loss will follow, and where there is excessive sodium in the body, water retention will follow

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8
Q

sodium deficiency

A

headaches, muscle cramps, nausea, vomiting, diarrhea, and disorientation, hyponatremia

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9
Q

sodium excess

A

hypertension, water retention

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10
Q

sodium foods

A

artichokes, cardoon, beets, celery, and sea vegetables

some- guava, passionfruit

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11
Q

potassium

A

electrolyte which works closely with sodium

fluid balance, nerve transmission, and muscle contraction, including that of the heart

energy metabolism, protein synthesis, carbohydrate metabolism, and converting glucose to glycogen for storage in the liver

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12
Q

sodium & potassium

A

ration of 1:2 sodium to potassium

hypertension/cardio disease = 1:5 or 1:10

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13
Q

potassium deficiency

A

weakness,

fatigue, and irregular heartbeat, hypokalemia

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14
Q

potassium toxicity

A

weakness,

fatigue, and irregular heartbeat, hyperkalemia

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15
Q

potassium foods

A

avocados, guavas, bananas, passion fruit, and kiwi fruit

leafy greens, sweet potatoes, and mushrooms. Nuts, seeds, and whole gra

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16
Q

chloride

A

electrolytes in fluid balance, pH balance, and nerve transmission

component of hydrochloric acid, which is necessary for digestion

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17
Q

chloride toxicity

A

none known

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18
Q

chloride deficiency

A

irregular heartbeats and can also lead to acid-alkaline imbalances, usually resulting from fluid loss associated with diarrhea, vomiting, and excessive perspiration

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19
Q

chloride foods

A

table salt, sea vegetables, celery, tomatoes, olives, and romaine lettuce

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20
Q

phosphorous

A

fluid balance, bone formation, and the production of adenine triphosphate (ADP)

part of every cell in our body, yet the bulk of it is found in our bones and teeth.

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21
Q

calcium & phosphorous

A

calcium and phosphorus is between 1:1 and 2:1

A diet high in animal products and soda can lead to an imbalance between phosphorus and calcium

Excess phosphorus reduces calcium absorption, which relates to a host of problems associated with calcium deficiency

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22
Q

phosphorous foods

A

processed foods, dairy, seeds, nuts, legumes, seafood, and poultry

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23
Q

calcium

A

most abundant element in our bodies

40% of bone weight

some in teeth, rest in blood and tissues

regulating the pH of our blood and is an integral part of nerve transmission and muscle contraction

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24
Q

calcium & others

A

D helps calcium get absorbed into bones

hormones & K help deposit of calcium into bones

any excesses of Mg or Ph or calcium will affect amount of other than can be absorbed

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25
calcium deficiency
caffeine, diuretics deplete through kidneys lack of physical activity, too much phosphorous and protein, D deficiency osteopenia, osteoporosis, convulsions, and heart failure- mostly post-menopausal women and the elderly.
26
calcium foods
dairy- but buffers stomach acid and decreases mineral absorption broccoli, gran leafy veggies, sea veggies soak legumes and grains to avoid acids that decrease absorption
27
sulfur
synthesis of several B vitamins and amino acids pH buffer and helping to detoxify the body “beauty mineral” sulfur in the cells, as well as in the skin, nails, and hair since it is a part of collagen and keratin. It is also part of what comprises some enzymes and plays a role in protein synthesis
28
sulfur foods
eggs, dairy, meat, fish, and legumes. Cruciferous vegetables also contain them, as well as onions and garlic
29
magnesium
necessary for more than 300 enzymatic reactions in the body. carbohydrate and protein metabolism anti-stress mineral, it has been found to be helpful with insomnia, PMS, and anxiety related disorders.
30
calcium & Mg
recommended ratio of calcium to magnesium is about 2:1.
31
Magnesium storage
60% of magnesium in our bodies is stored in our bones and teeth, and the other 40% is in soft tissue, primarily muscles and organs.
32
Magnesium foods
leafy greens, as it is the central molecule in chlorophyll. Whole grains, legumes, nuts, and seeds also have magnesium. Animal products are a poor source of magnesium.
33
Trace minerals
zinc, iron, manganese, copper, silicon, chromium, cobalt, iodine, molybdenum, selenium
34
zinc
300 enzyme reactions in the body, including superoxide dismutase, which serves as an antioxidant, protecting cells from free radical damage conversion of Vitamin A to its active form, protein synthesis, cell growth, carbohydrate metabolism, immune support, collagen formation, energy production, and phosphate absorption in bones. It is also important for the senses of taste and smell
35
zinc competes with
copper, calcium, iron, phosphorous for absorption
36
zinc deficiency
growth retardation, increased illness and hair loss, decreased sperm count, enlarged prostate, poor wound healing, and compromised immunity
37
zinc toxicity
nausea, vomiting, and diarrhea, along with impaired immune function
38
zinc foods
meats, particularly beef. Animal sources are absorbed better than those from the plant kingdom. Pumpkin seeds and oysters are high in zinc. Nuts, seeds, and legumes
39
Iron
70% of iron in the body is at the center of the hemoglobin molecules inside our red blood cells that carry oxygen to all the cells in the body enzyme reactions and metabolic processes in the body. It is a necessary component of ATP production
40
iron absorption
needs C and copper too much calcium and caffeine can lower iron levels
41
iron deficiency
fatigue and iron-deficiency anemia. infants, adolescents, pregnant women, and women who are nursing, as well as women who experience heavy menstruation. Vegans, vegetarians, and the elderly are also prone to anemia learning disabilities to compromised immunity
42
iron toxicity
nausea, vomiting, diarrhea, as well as some iron-deficiency symptoms. Prolonged iron toxicity can lead to hemochromatosis, arthritis, arrhythmia, impotence, organ damage, neurological diseases, such as Alzheimer’s and Parkinsons, and in extreme cases, coma and death.
43
iron foods
Blackstrap molasses, raisins, nuts seeds, legumes, soybeans, pumpkin seeds, spinach, kale, and chard are all good sources of non-heme iron. It is not as easily absorbed by the body as the heme-iron present in animal products like organ meats, beef, eggs, and salmon.
44
manganese
needed for bone synthesis, collagen production, cholesterol and fatty acid synthesis, glucose and protein metabolism, and thyroid hormone function.
45
manganese deficiency
impaired growth and impaired blood sugar and fat metabolism. Dizziness, fatigue, and ear issues are associated with manganese deficiency, as well. Severe deficiency can lead to paralysis, seizures, and even epilepsy
46
manganese absorption
Calcium, phosphorus, cobalt, and iron can affect
47
manganese toxicity
can cause nerve impairment, though toxicity is very rare.
48
manganese food
whole grains, nuts, tea, and leafy greens.
49
copper
exists in all tissues in the body, with the highest concentrations in the brain and liver required in enzyme reactions, iron transport, and neurotransmitter synthesis
50
copper absorption
Vitamin C, zinc, and manganese all interfere works together with-and sometimes competes with-zinc for absorption. an increase in copper means one should also increase the intake of zinc
51
copper toxicity
joint and muscle pain, nausea, vomiting, and diarrhea, and can lead to liver damage. Wilson’s disease is a genetic disorder of copper metabolism schizophrenia and learning disabilities
52
copper deficiency
anemia, compromised wound healing, lowered thyroid functions, lowered immunity, and higher cholesterol levels in the blood
53
copper foods
Protein and fresh vegetables have been shown to improve copper absorption. Copper is found in organ meat and legumes. Oysters are one of the best sources of copper Copper pipes may transfer copper to tap water, and cooking with copper pots and pans can add copper to foods.
54
silicon
composition of connective tissues and collagen, providing strength to both. It is found in blood vessels tendons, cartilage, eyes, hair, skin, and nails. Silicon is necessary for the formation of bones, as well as the healing of fractures, and it may play a role in the prevention or treatment of osteoporosis
55
silicon toxicity
rare silicon antacids- risk of kidney stones
56
silicon & fiber
amount of fiber consumed corresponds directly to amount of silicon in bodies
57
silicon foods
whole grains, beets, sugarcane, lettuce, avocado strawberries, onions, and alfalfa. Beer and coffee
58
chromium
part of the Glucose Tolerance Factor, or GTF, working to enhance the effect of insulin in helping regulate blood sugar levels in the body DNA and RNA synthesis and supports immune function
59
chromium & diabetes
may be a direct link between low levels of chromium in diets and the increased rate of diabetes in the United States
60
chromium deficiency
elevated blood sugars, ultimately resulting in diabetes minerals in the soil have become depleted. Additionally, the leaching of minerals from body tissues is caused by dietary factors, such as refined and processed foods and high levels of sugar in the Standard American Diet
61
chromium foods
brewer’s yeast, as well as in unrefined whole grains. Beef, organ meats (particularly liver), oysters, eggs, bananas, spinach, onions, potatoes, and black pepper
62
cobalt
necessary for bacteria to synthesize Vitamin B12, or cobalamin, which is needed for the functions of the pancreas, iron absorption, and the building of red blood cells and certain hormones
63
cobalt deficiency
enough B12 in your body and consume meat, then deficiency is not a concern strict vegans- can lead to B12 deficiency
64
cobalt toxicity
thyroid problems, overproduction of red blood cells, and the thickening of the blood used as a defoaming agent in the making of beer and has been found to contribute to what is known as “beer drinkers’ cardiomyopathy,” a large, stiff, thick heart muscle, causing arrhythmias and even heart failure
65
cobalt foods
organ meats, such as liver, oysters, clams, sea vegetables, and dairy
66
Iodine
needed for thyroid hormones, metabolism, reproductive health, nerve and bone formation, skin, hair, nails, teeth, speech, mental state, cholesterol synthesis, carbohydrate absorption, the conversion of carotene into Vitamin A, and the conversion of ribonucleic acids into proteins
67
iodine toxicity
brain damage, can be fatal, thyroid problems, goiters
68
iodine deficiency
thyroid problems, goiters, hyperthyroidism-body chills, fatigue, and sluggish metabolism. deficiency during pregnancy can cause cretism, a congenital hypothyroidism which can lead to severely stunted physical and mental growth
69
iodine foods
table salt that is iodized, sea vegetables, seafood
70
iodine & raw cruciferous veggies
considered goitrogens, which can interfere with the uptake of iodine
71
molybdenum
found mostly in organs, such as the liver, kidneys and adrenal glands, as well as in bones and skin. integral part of a few enzymes that are particularly important in sulfur metabolism, alcohol detoxification, uric acid formation, and obtaining iron from the liver when the body needs it. helps neutralize or reduce the levels of sulfite found in some foods and wine, as well as nitrates and nitrites found in luncheon meats- carcinogenic properties.
72
molybdenum toxicity
uncommon, could be reason for loss of copper
73
molybdenum deficiency
uncommon, esophageal cancers, visual disturbances, rapid heartbeats
74
molybdenum foods
Legumes and whole grains, especially oats and buckwheat, contain good amounts of molybdenum
75
selenium
purges detoxification pathways, works synergistically with Vitamin E in the body as an antioxidant to protect the cell membranes from free radical damage, plays an important role in regenerating Vitamin C that has been damaged by free radicals, and is a part of glutathione peroxidase, a powerful antioxidant that can be found in some neurotransmitters carbohydrate and fat metabolism and converts our thyroid hormones to an active form.
76
selenium toxicity
nausea, vomiting, diarrhea, and brittle hair and nails. It can also lead to weakness, wasting, depression, inflammatory conditions, cardiovascular issues, and even various types of cancer decreased production, motility, and higher chances of deformity of sperm
77
selenium deficiency
Keshan Disease, a type of heart disease that results in an enlarged heart and congestive heart failure
78
selenium foods
Brazil nuts; just four per day is said to give you sufficient levels. Meat, seafood, brewer’s yeast, and wheat germ are some other good sources
79
ultra trace minerals
boron, bromine, strontium, nickel, vanadium
80
Boron
work with many vitamins and carbohydrates to promote muscle mass and bone density and has even been shown to decrease body fat improve and increase the production of testosterone and estrogen in the body mostly present in the parathyroid glands High levels may promote estrogen-sensitive cancers and the loss of riboflavin from the body
81
vanadium
believed to work to lower blood glucose and possibly increase muscle mass. It may function in the metabolism of hormones, cholesterol, and blood sugar may be a component in the prevention of cardiovascular disease
82
boron deficiency
osteoporosis and arthritis.
83
boron foods
raisins, almonds, and legumes. Fruits, such as apples and pears, as well as leafy greens
84
vanadium foods
dependent on the soil. Mushrooms, buckwheat, cabbage, radish, carrots, parsley, dill, black pepper, vegetable oils, and cereal grains have some. Oysters are a good source

Domain 1- Food & Nutrition (16 decks)

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