W8 - Micronutrients - Minerals

Question 1

Macro mineral requirements

Answer 1

> 100mg/day

Question 2

What minerals come under Macro minerals

Answer 2

Ca, Cl, Mg, K, P, Na, S

Question 3

Micro mineral requirements

Answer 3

<100mg/day

Question 4

What minerals come under Micro minerals

Answer 4

Fe, Zn, Cu, Cr, Co, Mn, I, F, Mo, Se

Question 5

Can minerals be found in processed foods?

Answer 5

NO

Question 6

Which minerals have a limited absorption by the body?

Answer 6

Calcium

Iron

Question 7

What % of the iron that we eat do we absorb?

Answer 7

~30%

Depending on whether its heam or non-haem

Question 8

Which type of iron are humans better at absorbing?

Answer 8

Heam

Question 9

Which minerals can excess absorption impair absorption of other nutrients?

Answer 9

Calcium - can impair Fe + Zn absorption

Zinc - can impair copper absorption

Question 10

Which minerals can be excreted by the kidneys if there’s a moderate excess amount?

Answer 10

Na, K, Ca, Cl + PO4

Question 11

Which minerals are the most commonly supplemented?

Answer 11

Calcium + Iron

Question 12

What are the 3 main functions of Iron in the body?

Answer 12

O2 transport + utilisation

Helping in energy production

Immune system support

Question 13

In which foods can heam iron be found?

Answer 13

ONLY animal foods

Question 14

In which foods can non-heam iron be found?

Answer 14

Plants

Not as well absorbed by the body as heam iron

Question 15

What can help one absorb more non-haem iron?

Answer 15

Vitamin C or Calcium

Question 16

Between what % can the absorption of non-haem be between?

Answer 16

1-20%

Question 17

RDA for iron

Answer 17

M: 8-10mg

F: 18mg

Question 18

What % of body iron is in Hb?

Answer 18

74%

Question 19

With what protein is iron stored in the body?

Answer 19

Ferritin

Question 20

Who has higher levels of ferritin? Males or females?

Answer 20

Males

Question 21

Where is ferritin mostly stored?

Answer 21

Liver

Spleen

Bone

Question 22

What happens to soluble ferritin?

Answer 22

Released from cells to plasma in direct proportion to cellular ferritin content.

Question 23

What transports iron from ingested food to the bodys tissues?

Answer 23

Transferrin

Question 24

Iron depletion

Answer 24

Normal hematocrit + Hb

Serum ferritin is less than 30

Normal transferrin saturation

Question 25

To who is iron depletion common to?

Answer 25

Athletes but has no performance effect

Question 26

Consequences to Iron deficiency

Answer 26

Fatigue + lethargy ⬆️ frequency of infections ⬇️ resistance to cold Impaired learning Hypoferrimia

Question 27

What is one of the big ways to lose iron?

Answer 27

Through sweat

Question 28

What can exercise in the heat lead to a sweat rate of?

Answer 28

2L / hr

Question 29

How is the salt value calculated?

Answer 29

Sodium value x 2.5

Question 30

RDA for sodium

Answer 30

2.4g

Question 31

RDA for salt

Answer 31

6g

Question 32

Importance of sodium in the body

Answer 32

Maintain fluid balance, osmotic pressure + bp

Question 33

Consequences to high intake of sodium

Answer 33

⬆️ ECF vol Hypertension

Question 34

Zinc importance

Answer 34

Energy production Macronutrient metabolism Cell replication Wound healing Hormones Enzymes Appetite regulation

Question 35

Where is zinc stored in the body?

Answer 35

60% muscle 30% bone

Question 36

Total amount of zinc in body

Answer 36

2g

Question 37

Which muscle fibres have high concentrations of zinc?

Answer 37

Slow twitch

Question 38

What does prolonged exercise mean in regards to zinc?

Answer 38

Big losses through sweat + urine

Question 39

What is oral zinc supplementation effective in?

Answer 39

Restoring normal eating behaviour + body weight in those suffering from anorexia nervosa.

Question 40

What can inadequate zinc intake result in?

Answer 40

⬇️ appetite = eating disorder

Question 41

RDA for magnesium

Answer 41

M: 400-420mg/day F: 310-320mg/day

Question 42

What can impair magnesium absorption?

Answer 42

Too much fibre

Question 43

What can help with magnesium absorption?

Answer 43

Vitamin D

Question 44

What can magnesium deficiency result in?

Answer 44

NM abnormalities Muscle weakness Cramps Structural damage to muscle fibres Low calcium + potassium Mood

Question 45

What can too much magnesium result in?

Answer 45

Loose stools

Question 46

What hormones regulate bone turnover?

Answer 46

Calcitonin Parathyroid

Question 47

What does the parathyroid hormone stimulate?

Answer 47

Demineralisation

Question 48

What amount of calcium is recommended to protect against osteoporosis?

Answer 48

1000-1200mg/day

Question 49

What can the development of osteoporosis be from?

Answer 49

Low oestrogen levels Alcohol Caffeine intake Family history If female Amount + type of PA

Question 50

What is most responsive to changes in zinc?

Answer 50

Bone

Question 51

Why is the assessment of mineral status of an athlete difficult?

Answer 51

Differences in bioavailability of trace element foods Not all foods have been analysed for mineral composition Plasma mineral conc doesn't always give accurate reflection of total body stores of mineral

Question 52

In what minerals is there likely to be an increased requirement after heavy training?

Answer 52

Iron Zinc Magnesium Sodium

Question 53

Which athletes are at risk of inadequate iron + calcium intakes?

Answer 53

Young Female Those w. low energy intakes Weight category sports Vegetarians Those in hot climates