Minerals and Water Flashcards
1
Q
magnesium function
A
- over half found in bones (bone mineralization)
- holds calcium to tooth enamel
- necessary for release of energy
- muscle relaxation
2
Q
magnesium food sources
A
- best sources are unprocessed foods
- legumes, nuts, seeds
- green, leafy veggies
3
Q
magnesium deficiency
A
- rare in normal, healthy individuals
- found in alcohol abuse, prolonged vomiting or diarrhea
4
Q
magnesium toxicity
A
- not due to foods (UL based on synthetic forms)
5
Q
calcium
A
- integral part of structure of bones and teeth
- calcium in blood:
- nerve transmission
- muscle contraction
- blood clotting
- blood pressure regulation
6
Q
calcium food sources
A
- milk and milk products
- calcium fortified foods
- canned salmon or sardines with bones
- broccoli, kale, turnip greens (well absorbed)
- spinach, swiss chard (not well absorbed)
7
Q
calcium deficiency
A
- osteoporosis
- peak bone building up until age 18
- peak bone mass between 19-30
- declines slightly until menopause when losses accelerate
- blood levels do not signify body calcium status
8
Q
calcium toxicity
A
- interference with absorption of other minerals
- increased risk for kidney stone formation
9
Q
phosphorus function
A
- part of bone and teeth structure
- phosphorus salts: acids/base balance
- component of phospholipids
- energy metabolism
10
Q
phosphorus food sources
A
- milk and milk products (cottage cheese)
- animal protein foods such as meat, fish, poultry, eggs
11
Q
phosphorus deficiency
A
rare
12
Q
phosphorus toxicity
A
excess intakes may promote calcification of soft tissues
13
Q
fluoride function
A
part of bones and teeth formation (resistance to decay)
14
Q
fluoride food sources
A
- fluoride drinking water
- 75% of the state has public water that is fluorided (<0.7 mg/L, was 0.7-1.2 mg/L)
15
Q
fluoride deficiency
A
increased risk of dental decay (also associated with heart disease)
