Minerals: Magnesium, Zinc, Iodine and Sodium Flashcards
(21 cards)
What is the primary function of sodium in the body?
Sodium helps maintain fluid balance, assists in nerve transmission, and is essential for muscle contraction.
How does sodium contribute to blood pressure regulation?
Sodium influences blood volume by affecting water retention, which can impact blood pressure levels.
What are the health risks associated with excessive sodium intake?
High sodium intake can lead to hypertension (high blood pressure), increasing the risk of cardiovascular diseases and kidney problems.
What is the recommended daily intake of sodium for adults?
The recommended daily intake is less than 2,300 mg, with an ideal limit of 1,500 mg for most adults.
Which foods are major sources of sodium?
Processed foods, canned soups, salty snacks, and restaurant foods are significant contributors to sodium intake.
What is the primary function of magnesium in the body?
Magnesium is involved in over 300 enzymatic reactions, including energy production, protein synthesis, and muscle and nerve function.
How does magnesium contribute to bone health?
Magnesium plays a role in bone formation by influencing the activity of osteoblasts and osteoclasts and affecting the concentrations of parathyroid hormone and the active form of vitamin D.
What are the symptoms of magnesium deficiency?
Deficiency can lead to muscle cramps, mental disorders, osteoporosis, fatigue, and high blood pressure.
What is the recommended daily intake of magnesium for adults?
The recommended dietary allowance (RDA) for magnesium is 400–420 mg for men and 310–320 mg for women.
Which foods are rich in magnesium?
Nuts, seeds, whole grains, legumes, and leafy green vegetables are excellent sources of magnesium.
What is the primary function of zinc in the body?
Zinc is essential for immune function, protein synthesis, wound healing, DNA synthesis, and cell division.
How does zinc support the immune system?
Zinc is crucial for the development and function of immune cells, and it plays a role in inflammatory responses.
What are the symptoms of zinc deficiency?
Deficiency can lead to growth retardation, delayed sexual maturation, hair loss, diarrhea, and delayed wound healing.
What is the recommended daily intake of zinc for adults?
The RDA for zinc is 11 mg for men and 8 mg for women.
Which foods are rich in zinc?
Oysters, red meat, poultry, beans, nuts, whole grains, and dairy products are good sources of zinc.
What is the primary function of iodine in the body?
Iodine is essential for the synthesis of thyroid hormones, which regulate metabolic rate, growth, and development.
What are the symptoms of iodine deficiency?
Deficiency can lead to goiter (enlarged thyroid gland), hypothyroidism, developmental delays in children, and in severe cases, intellectual disabilities.
What is the recommended daily intake of iodine for adults?
The RDA for iodine is 150 µg for adults.
Which foods are rich in iodine?
Iodized salt, seafood, dairy products, and certain grains and vegetables grown in iodine-rich soils are good sources of iodine.
How does iodine deficiency affect pregnancy?
Iodine deficiency during pregnancy can lead to cretinism, intellectual disabilities, and developmental delays in the infant.
