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Nutrition 1 (Semester I) > 9a. Minerals - Macro > Flashcards

9a. Minerals - Macro Flashcards

1
Q

Description of minerals

A

Inorganic elements that originate in the earth

Can’t be made by living organisms

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2
Q

How can humans absorb and use minerals?

A

The minerals must first be bound to organic compounds
(containing carbon)
Absorbed in SI in their ionic state
Then must be unbound from the organic compound with the help of digestive secretions (e.g. stomach acid)

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3
Q

Where do most of our minerals come from?

A

Plants

via soil

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4
Q

Where are inorganic minerals present?

A

Water

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5
Q

Can we use the inorganic minerals found in water?

A

No

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6
Q

Why do mineral levels in plants vary?

A

Depends on the mineral content in soil

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7
Q

What percentage of body weight do minerals make up?

A

4-5%

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8
Q

Where can minerals be found in the body?

A

In all body tissues

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9
Q

Which are the top 3 abundant minerals in the body?

A

Calcium
Phosphorus
Sulphur

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10
Q

Examples of macro minerals

A 
Calcium
Phosphorus
Magnesium
Potassium
Sodium
Chloride
Sulphur
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11
Q

In what state do macro minerals mainly exist in the body?

A

Ionic

as cations or anions

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12
Q

Examples of cation macro minerals

A

Potassium
Magnesium
Sodium
Calcium

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13
Q

Examples of anion macro minerals

A

Chloride
Phosphorus
Sulphur

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14
Q

What are phosphoproteins?

A

A protein attached to a phosphate group

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15
Q

What are phospholipids?

A

Cell membranes

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16
Q

What are metalloenzymes?

A

Enzyme proteins containing metal ions

metal cofactors e.g. zinc is required for alcohol dehydrogenase which breaks down alcohol

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17
Q

What are metalloproteins?

A

Proteins bound by at least one metal ion

e.g. haemoglobin - a protein with Fe

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18
Q

What happens to unabsorbed minerals?

A

Excreted in faeces

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19
Q

What are the key functions of minerals?

A 
Building tissues
Nerve and muscle function
Thyroid health
Immune health
Enzyme components
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20
Q

What factors affect mineral bioavailability?

A

Mineral status in body
Substances present in food
Other minerals present in food

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21
Q

How does the mineral status in the body affect mineral bioavailability?

A

In deficient states, body upregulates absorption

In excess states, body downregulates absorption

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22
Q

How do the substances found in food affect mineral bioavailability?

A

Can enhance e.g. iron and vit C

Can inhibit e.g. iron and phytates

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23
Q

How do other minerals in food affect mineral bioavailability?

A

They can compete for absorption

e.g. Fe supplements reduce Zn absorption and Zn antagonises Cu absorption

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24
Q

How are minerals found in supplements?

A

Bound to carrier molecules known as ligands

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25
Q

Examples of common organic ligands

A

Citrate
Ascorbate
Gluconate
Glycinate

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26
Q

Examples of common inorganic ligands

A

Oxide
Carbonate
Sulphide
Chloride

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27
Q

Where is most Ca found in the body?

A

Connective tissue (bones and teeth)

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28
Q

How are Ca levels regulated?

A

Parathyroid hormone
Vit D
Calcitonin

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29
Q

Examples of Ca food sources

A 
Leafy greens
Cruciferous veg
Sesame seeds
Edamame beans
Sardines
Sage
Dairy
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30
Q

Which types of food sources have the highest bioavailability of Ca?

A

Vegetables

e.g. Ca from cruciferous veg is absorbed twice as efficiently as Ca from dairy

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31
Q

What are the main functions of Ca?

A 
Bone health
Blood clotting
Cell signalling
Muscle contraction
Neurotransmitters
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32
Q

What are the key functions of Ca in bone health?

A

Building and preserving bone mass

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33
Q

What are the key functions of Ca in blood clotting?

A

Needed to activate vitamin-dependent clotting factors

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34
Q

What are the key functions of Ca in cell signalling?

A

Nerve impulses
Regulates cardiac muscle
Mediates vasoconstriction
Influences transport of ions across membranes of organelles

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35
Q

What are the key functions of Ca in muscle contraction?

A

Binding of actin and myosin fibres

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36
Q

What are the key functions of Ca as a neurotransmitter?

A

Conversion of tryptophan to serotonin

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37
Q

What are the therapeutic uses of Ca in bone health?

A

Osteoporosis
Osteomalacia
Fracture repair

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38
Q

What are the therapeutic uses of Ca in blooding clotting?

A

Bleeding disorders

Haemorrhaging

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39
Q

What are the therapeutic uses of Ca in cell signalling?

A

Blood pressure
Muscle cramps/spasms
Confusion
Memory loss

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40
Q

What are the therapeutic uses of Ca in muscle contraction?

A

Leg cramps in pregnancy

Pre-eclampsia

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41
Q

What are the therapeutic uses of Ca as a neurotransmitter?

A

Mood related PMS symptoms

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42
Q

Which modes of transport are used to absorb Ca?

A

Active

Passive

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43
Q

How is Ca absorbed actively?

A

Controlled by vit D (calcitriol)
Binds to the VDR and increases the transcription of Ca transporters (calbindins)
This increases Ca movement from the GIT to the blood

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44
Q

Who is Ca absorbed passively?

A

Without vit D

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45
Q

What percentage of Ca is not absorbed and lost in faeces?

A

50-70%

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46
Q

What are the factors that inhibit absorption of Ca?

A 
Low vit D status
GI dysfunction
Low stomach acid
High intake of phytates/oxalates
Other minerals - Mg, Fe, Zn
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47
Q

What are the factors increasing excretion of Ca?

A 
Menopause (low oestrogen)
High caffeine intake
High salt diets
High animal protein (due to high levels of sulphuric acid)
Medications
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48
Q

Why is high cow’s milk consumption linked with a risk of osteoporosis?

A

Dairy high in sulphur-based amino acids which can increase sulphuric acid formation
This leaches Ca from bones

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49
Q

What should the naturopathic focus be with regards to Ca?

A

Addressing individual Ca intake, absorption, utilisation
Prioritise plant-based food sources
Optimise vit D and K2

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50
Q

What are the risks of Ca supplementation?

A

Kidney stones

Soft tissue calcification

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51
Q

Which type of Ca supplement is easier to absorb?

A

Ca citrate

500mg per sitting

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52
Q

Which minerals does Ca decrease the absorption of?

A

Mg
Non-haem Fe
Zn
P

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53
Q

Where is most Mg found in the body?

A

Bone

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54
Q

Main food sources of Mg

A 
Pumpkin seeds
Leafy greens
Amaranth
Cacao powder
Soy beans
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55
Q

What are the main functions of Mg?

A 
Muscle relaxation
Sleep/calming
Energy production
Cell signalling
Blood clotting
Structural
56
Q

What are the functions of Mg in muscle relaxation?

A

Break the myosin/actin bond

Vasodilator

57
Q

What are the functions of Mg in sleep/calming?

A

Cofactor for GABA synthesis

Cofactor in serotonin-melatonin pathway

58
Q

What are the main functions of Mg in energy production?

A

Converting adenosine diphosphate (ADP) to ATP

Insulin sensitivity - cofactor in the modulation of glucose transport and the activity of tyrosine kinase

59
Q

What are the functions of Mg in cell signalling?

A

Ion transport across cell membranes
Conduction of nerve impulses
DNA repair

60
Q

What are the functions of Mg in blood clotting?

A

Inhibits blood clotting

61
Q

What are the functions of Mg in structural?

A

Stabilises cell membranes
Component of bone matrix
Forming tooth enamel

62
Q

What are the therapeutic uses of Mg in muscle relaxation?

A

Muscle pain/cramps
Fibromyalgia
Constipation

63
Q

What are the therapeutic uses of Mg in sleep/calming?

A

Insomnia

Stress/anxiety

64
Q

What are the therapeutic uses of Mg in energy production?

A

Fatigue

Insulin resistance e.g. DM, PCOS

65
Q

What are the therapeutic uses of Mg in cell signalling?

A

Migraines
Hypertension
Mood disorders
PMS

66
Q

What are the therapeutic uses of Mg in blood clotting?

A

Atherosclerosis
Angina
Strokes

67
Q

What are the therapeutic uses of Mg in structural?

A

Osteoporosis
Osteomalacia
Rickets
Supports tooth enamel

68
Q

Where is most Mg absorbed - and in what percentage?

A

SI

30-50%

69
Q

How is Mg excreted?

A

Urine

Faeces

70
Q

How is Mg homeostasis regulated?

A

Kidneys

71
Q

Why do serum Mg levels not accurately reflect Mg status?

A

99% of Mg is found inside body’s cells

72
Q

What inhibits Mg absorption?

A

Phytates

Ca

73
Q

What enhances Mg absorption?

A

Protein

Fructose

74
Q

Which Mg supplements are better for bioavailability?

A

Glycinate
Citrate
Malate

75
Q

Why is it important to consider the ligand with Mg supplements?

A

Different formulations may have different applications

e.g. Mg citrate can be more effective for constipation

76
Q

When should high dose Mg be used with caution?

A

Hypotension

77
Q

Common causes of Mg insufficiency

A 
Diet high in processed foods
Diet low in leafy greens, veg, legumes, nuts, seeds
Chronic stress - depletes Mg excretion
Alcoholism
Malabsorption conditions
78
Q

Signs/symptoms of Mg insufficiency

A 
Fatigue
Insomnia
Anxiety
Irritability
Muscle cramps/spasms
Headaches
Palpitations
79
Q

Where is most phosphorus found in the body - and what percentage?

A

85% is found combined with Ca in bones and teeth

80
Q

What is P mainly bound to?

A

O2

81
Q

What does P bound to O2 produce?

A

Phosphate

82
Q

Food sources of P

A 
Nuts
Seeds
Beans
Legumes
Meat
Poultry
Fish
Dairy
Soft drinks (as phosphoric acid!)
83
Q

What are the functions of P?

A

Energy
Structure
Muscle contraction
Cell membrane integrity

84
Q

What are the functions of P in energy?

A

Part of ATP

85
Q

What are the functions of P in structure?

A

Bones
Teeth
Structural component of DNA

86
Q

What are the functions of P in muscle contraction?

A

Creatine phosphate is a storage unit of energy in muscles

87
Q

What are the functions of P in cell membrane integrity?

A

Phospholipids support cell membrane integrity

Phospholipids are abundant in brain

88
Q

What are the therapeutic uses of P in energy?

A

Fatigue

89
Q

What are the therapeutic uses of P in structure?

A

Osteoporosis
Osteomalacia
Rickets

90
Q

What are the therapeutic uses of P in muscle contraction?

A

Fibromyalgia

Exercise support

91
Q

What are the therapeutic uses of P in cell membrane integrity?

A

Poor cognition
Neurodegenerative diseases
GIT permeability
Atherosclerosis

92
Q

In which situations can P toxicity be possible?

A

High intake of carbonated soft drinks
Processed food
Fast food
Enhanced meats

93
Q

What can high P lead to a decline in?

A

Decreased Ca absorption

Interference with Zn, Cu and Fe absorption

94
Q

Food sources of potassium

A 
Pistachios
Pumpkin seeds
Sunflower seeds
Quinoa
Clams
Spinach
Avocado
95
Q

What are the functions of K?

A

Electrolyte balance/osmotic pressure

Enzyme cofactor

96
Q

What are the functions of K in electrolyte balance and osmotic pressure?

A

Nerve transmission
Muscle function
(think Na/K pump)

97
Q

What are the functions of K as an enzyme cofactor?

A

Energy metabolism
Glycogenesis
Cellular growth/division

98
Q

What are the therapeutic uses of K?

A

Electrolyte loss
e.g. post diarrhoea
Following prolonged exercise

99
Q

What are K levels regulated by?

A

Kidneys

100
Q

What can cause K deficiency?

A 
Diarrhoea
Vomiting
Laxative abuse
Chronic renal disease
Diuretics that enhance K loss
101
Q

Signs/symptoms of K deficiency

A 
Muscle cramps/fatigue
High blood pressure
Irregular heartbeat
Mental confusion
Insatiable thirst
Insomnia
102
Q

What can excessive K supplementation lead to?

A

Acute toxicity = cardiac arrest
Chronic toxicity = cardiac irregularities, tingling,
weakness, confusion, kidney failure

103
Q

What anion is Na commonly bound to?

A

Chloride

104
Q

What does bound Na and Cl make?

A

Sodium chloride e.g. salt

105
Q

Why shouldn’t clients use table salt?

A

It’s a cellular poison that originates from salt mines but is then refined (minerals are removed)
Heat treated
Bleached
Anticaking agents e.g. aluminium are added
No nutritional value
Contributes to hypertension, atherosclerosis, insulin resistance, cancers

106
Q

Why is sea salt a better option to table salt?

A

Made more naturally - by evaporating seawater
Unprocessed
High mineral content
(but may content more heavy metals)

107
Q

Why is Himalayan salt a better option than table salt?

A

Contains slightly less sodium

Includes 84 trace minerals (responsible for the pink)

108
Q

Why is grey/Celtic sea salt better than table salt?

A

Harvested from mineral rich clay and sand salt trays in France
Clay enhances mineral content
Similar nutritional value to Himalayan

109
Q

What happens in the body when Na levels are low?

think low BP

A
  1. The enzyme renin is released by the kidneys into the blood
  2. Angiotensinogen (inactive) gets converted to angiotensin I in the liver
  3. Angiotensin I is converted to angiotensin II by the angiotensin-converting enzyme (ACE) in the lungs
  4. Angiotensin II causes release of aldosterone from the adrenal cortex
110
Q

What hormone increases Na levels and encourages Na reabsorption in the kidneys?

A

Aldosterone

111
Q

What does raised plasma Na stimulate the release of?

A

Antidiuretic hormone

112
Q

What does the antidiuretic hormone stimulate?

A

Kidney reabsorption of water

113
Q

Natural food sources of Na

A 
Pork
Corn
Milk
Potatoes
Celery
Olives
Sauerkraut
114
Q

Processed food sources of Na

A 
Bacon
French baguette
Cornflakes
Cheddar cheese
French fries
115
Q

What are the functions of Na and Cl?

A

pH balance
Blood pressure
Nerve transmission
Digestion

116
Q

What are the functions of Na and Cl in pH balance?

A

Both help to maintain the acid-alkaline balance

117
Q

What are the functions of Na in blood pressure regulation?

A

Na increases water return which increases BP

118
Q

What are the functions of Na in nerve transmission?

A

Na influx into a neuron = action potential

Controls muscle contractions

119
Q

What are the functions of Cl in digestion?

A

Constituent of stomach acid

120
Q

What regulates Na levels in the body?

A

Kidneys

121
Q

What can cause Na deficiency?

A 
Persistent diarrhoea
Vomiting
Chronic renal disease
Overuse of diuretics
Excess water intake
Anorexia nervosa
Ulcerative colitis
122
Q

In which condition should table salt be eliminated?

A

Hypertension

123
Q

What conditions can excessive table salt intake contribute to?

A 
Coronary artery disease
Strokes
Gastric cancer
Osteoporosis
Asthma
124
Q

Which individuals appear to be more sensitive to high salt intake?

A 
CKD
DM
Overweight/obese
Over 50s
African origin
FH of hypertension
Genetic variants of ACE gene (increased risk of high BP)
125
Q

What is characteristic about sulphur?

A

Burning hair smell

126
Q

Which molecules is sulphur a key component of?

A 
Acetyl CoA
B1 and B7
AO - glutathione, lipoic acid
Mineral transporters
MSM (inhibits cartilage breakdown)
Amino acids - methionine, cystine, cysteine, taurine
127
Q

Food sources of S

A 
Alliums
Cruciferous
Legumes
Eggs
Dairy
Meat
Poultry
Fish
Seafood
128
Q

What are the functions of S?

A

Antioxidant
Phase 2 liver detoxification
Structural
Insulin

129
Q

What are the functions of S as an AO?

A

Needed to make glutathione

130
Q

What are the functions of S in Phase 2 liver detoxification?

A

Sulphation - one of the main phase 2 pathways
Glutathione conjugation
Methylation pathway

131
Q

What are the functions of S in structural?

A

Sulphates are used for glycosaminoglycans - a key component of collagen

132
Q

What are the functions of S in insulin?

A

Needed to produce insulin

133
Q

What are the therapeutic uses of S as an AO?

A

Prevents cell damage from free radicals

134
Q

What are the therapeutic uses of S in Phase 2 liver detoxification?

A

Toxin/heavy metal removal

Steroid hormone removal

135
Q

What are the therapeutic uses of S in structural?

A

Hair, skin, nail and joint support

136
Q

What are the therapeutic uses of S in insulin?

A

DM

Nutrition 1 (Semester I) (15 decks)

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