Minerals: Iron and Calcium Flashcards
(20 cards)
What is the primary function of calcium in the body?
Calcium is essential for building and maintaining strong bones and teeth, muscle contraction, nerve transmission, and blood clotting.
What percentage of the body’s calcium is stored in bones and teeth?
Approximately 99% of the body’s calcium is stored in bones and teeth.
What factors can affect calcium absorption?
Calcium absorption can be influenced by age, vitamin D status, dietary calcium intake, and the presence of certain dietary components like oxalates and phytates.
What is the recommended dietary intake of calcium for adults aged 19–50?
The recommended dietary intake is 1,000 mg per day.
Which foods are good sources of calcium?
Dairy products (milk, yogurt, cheese), fortified plant-based milks, leafy green vegetables (e.g., kale, bok choy), tofu, and fortified cereals
What is osteoporosis?
Osteoporosis is a condition characterized by weakened bones that are more susceptible to fractures, often due to decreased bone mineral density.
How does calcium relate to osteoporosis prevention?
Adequate calcium intake, along with vitamin D and weight-bearing exercise, helps maintain bone density and reduces the risk of osteoporosis.
At what age does bone mass typically peak?
Bone mass typically peaks around age 30.
Who is at higher risk for developing osteoporosis?
Postmenopausal women, older adults, individuals with a family history of osteoporosis, and those with low calcium and vitamin D intake.
What are some lifestyle strategies to reduce the risk of osteoporosis?
Consuming adequate calcium and vitamin D, engaging in regular weight-bearing and strength-training exercises, avoiding smoking, and limiting alcohol intake.
What is the primary function of iron in the body?
Iron is a crucial component of hemoglobin, which carries oxygen in the blood, and myoglobin, which transports oxygen in muscles.
What are the two types of dietary iron?
Heme iron (found in animal products) and non-heme iron (found in plant-based foods).
Which form of iron is more readily absorbed by the body?
Heme iron is more efficiently absorbed than non-heme iron.
What factors can enhance non-heme iron absorption?
Consuming vitamin C-rich foods (e.g., citrus fruits, bell peppers) with iron-rich meals can enhance non-heme iron absorption.
What factors can inhibit non-heme iron absorption?
Substances like phytates (found in whole grains and legumes), calcium, and tannins (found in tea and coffee) can inhibit non-heme iron absorption.
What is the recommended dietary intake of iron for adult men?
8 mg per day.
What is the recommended dietary intake of iron for adult women aged 19–50?
18 mg per day, due to menstrual losses.
What are common dietary sources of heme iron?
Red meat, poultry, and fish.
What are common dietary sources of non-heme iron?
Legumes, tofu, fortified cereals, spinach, and lentils.
What is iron deficiency anemia?
A condition where there is insufficient iron to produce hemoglobin, leading to fatigue, weakness, and impaired immune function.
