Unit 23

Question 1

What are major minerals? Give examples.

Answer 1

Present in amounts larger than 5 g
- calcium
- phosphorus
- potassium
- sulfur
- sodium
- chloride
- magnesium

Question 2

What are some examples of trace minerals?

Answer 2

• iron
• zince
• copper
• manganese
• iodine
• selenium

Question 3

What do minerals do?

Answer 3

• part of bones, teeth and cartilage
• help maintain an adequate amount of water in body
• source of electrical power to stimulate muscles to contract and nerves
• components of proteins and enzymes

Question 4

99% of calcium is stored where? The other 1%?

Answer 4

99% stored in bones and teetj
1% stored in our blood, muscle and other body fluids

Question 5

Where do we find calcium?

Answer 5

• milk and milk products
• fish bones
• tofu
• greens (kale, bok choy)
• legumes

Question 6

What does oxalic acid do to calcium?

Answer 6

Found in spinach, it can bind to calcium and from an insoluble complex that is excreted in the feces

Question 7

What do phytates do to calcium?

Answer 7

found in whole grains, it binds to calcium to form an insoluble complex, thereby decreasing the absorption of calcium

Question 8

Do we actually absorb all of the calcium we consume?

Answer 8

No, while many foods contain high amoutns of calcium we never absorb all of the calcium it provides

Question 9

How much calcium do 19-50 year olds need a day?

Answer 9

1000 mg a day (about 3 cups of milk or 24 cups of spinach or 6 cups of broccoli)

Question 10

Which non-dairy milk alternatice has the most protein?

Answer 10

Soy milk – 7 grams

Question 11

How many grams of sugar does silk vanilla have?

Answer 11

15 grams refined sugar

Question 12

What causes the development of osteoporosis?

Answer 12

In sufficent calcium, phosphorus and vitamin D availaility

Question 13

When does peak bone mass occur?

Answer 13

~30yrs

Question 14

What occurs after peal bone mass?

Answer 14

bone loss starts to outpace bone deposition

Question 15

What occurs to bones at menopause?

Answer 15

surge of clacium out of the bones

Question 16

What are the most common types of bone loss and bone fractures in women?

Answer 16

• spinal vertebrae
• hip
• wrist or forearm

Question 17

What are risk factors for osteoporosis?

Answer 17

• female
• menopause
• low Ca intaake
• white or asian
• thinness
• smoking
• excessive alcohol
• inactivity
• genetic
• low vitamin D

Question 18

What are some sources of iron?

Answer 18

• liver
• beef
• prune juice
• dried fruit
• beans and lentils
• cereal (cream of wheat, oatmeal, dry cereal)

Question 20

Where is most of our iron stored?

Answer 20

• hemoglobin, small amount in myoglobin

Question 21

T/F: many enzymes require iron to function

Answer 21

true

Question 22

T/F: high amounts of iron are toxic

Answer 22

true

Question 23

How much iron do males and females need?

Answer 23

males: 8 mg/day
females: 18 mg/day

Question 24

How many calories do females have to consume to obtain 15mg of iron?

Answer 24

~ 2500 calories per day

Question 25

What is heme iron?

Answer 25

iron from animals

Question 26

What is non-heme iron?

Answer 26

iron from plants

Question 27

Do we absorb heme or non-heme iron easier?

Answer 27

heme

Question 28

Why is iron from plants poorly absorbed?

Answer 28

due to tight binding to oxalate, phytate and tannins

Question 29

What decreases iron absorption?

Answer 29

1. tea 2. coffee 3. calcium and phosphorus 4. phytates, tannins and fiber

Question 30

What can increase the abosrption of **non-heme** iron?

Answer 30

vitamin C, can even reverse the inhibting effect of substances such as tea and calcium/phosphate

Question 31

How much calcium does 1 cup of yogurt have? How much is avaliable for absorption?

Answer 31

300mg, 96 mg available

Question 32

How much calcium does 1 cup of skim milk have? How much is avaliable for absorption?

Answer 32

290 mg, 93 mg available

Question 33

How much calcium does 1 oz of cheese have? How much is avaliable for absorption?

Answer 33

204 mg, 65 available

Question 34

How much calcium does 1 cup of broccoli have? How much is avaliable for absorption?

Answer 34

72 mg, 44 available

Question 35

How much calcium does 1 cup of spinach have? How much is avaliable for absorption?

Answer 35

244 mg, 12 available

Question 36

How much calcium does 1/2 a cup of almonds have? How much is avaliable for absorption?

Answer 36

206 mg, 43 available

Question 37

What % of people in canada an world-wide have iron deficiency?

Answer 37

Canada - 5% World - 20-25%

Question 38

What causes iron deficiency?

Answer 38

low intake blood loss through: - menstruation - injury - surgery - ulcers - blood donation

Question 39

How can you enhance absorption of non-heme iron in pasta?

Answer 39

Add tomato sauce -- vitamin C

Question 40

What are symptoms of iron deficiency anemia?

Answer 40

- exhaustion - paleness - short attention span - irritability - suscpetibility to infection - rapid heart rate

Question 41

What can occur with iron deficiency anemia in children and infants?

Answer 41

May cause irreversible impairments in mental development

Question 42

How many people overdose on iron a year?

Answer 42

10,000

Question 43

What is the leading cause of accidental poinsing in young children?

Answer 43

overdose of iron supplements

Question 44

What can increas iron absorption?

Answer 44

alcohol

Question 45

What does iron toxicity cause?

Answer 45

liver damage, diabetes, heart failure

Question 46

What occurs to sodium and potassium as foods become processed?

Answer 46

potassium is lost and sodium is gained

Question 47

T/F: sodium and potassium are opposites

Answer 47

true

Question 48

What does hypertension lead to?

Answer 48

heart disease, kidney disease, strokes and decline in brain function, poor circulation in legs, sudden death

Question 49

What is know as a 'silent killer'?

Answer 49

Hypertension due to sodium -- won't see symptoms until extreme

Question 50

People with overweight are how much more likely of having hypertension?

Answer 50

6x greater risk

Question 51

the higher your BP, the ...

Answer 51

higher your risk of health problems