chaoter 8 part 2 Flashcards
what is calcium used for?
what is it found in?
what are the deficiency diseases linked to it?
mineralization of bones & teeth
milk & plant milks, kale, broccoli, cabbage
osteoporosis or hypertension
why is spinach not a good source of calcium?
it’s not bio available, since something is binded (oxalates) to the calcium so it’s not bio available
what calcium in foods is better absorbed then calcium in cows milk?
kale, broccoli, greens, green cabbage
what high in calcium foods are things are absorbed less well than cows milk?
spinach, rhubarb, okra
what foods have phosphorus ?
soda & processed foods
what is the over-consumed mineral?
what is it used for?
what is it found in?
what are the excess diseases of this mineral?
-sodium
-fluid balance, muscle contraction, -nerve transmission
-processed foods, salt
-hypertension & osteoporosis
what foods in potassium found in?
what are the deficiency diseases?
-fruits, vegetables, beans
-hypertension, osteoporosis, kidney stones
minerals that affect both osteoporosis & hypertension
calcium, potassium, too much sodium
what does magnesium do?
what foods is it in?
what are the deficiency diseases?
-bone mineralization
-fruits, vegetables, nuts, whole grains
-hypertension & diabetes
what is the function of iron?
what foods have iron?
what are the deficiency diseases?
-carrying of O and CO2 & brain function
-Heme Iron- meat foods
-Non-Heme Iron- beans, greens, whole grains, vegetables
-anemia (hemoglobin levels decrease)
-symptoms of anemia: pica (eating things that aren’t food) fatigue, weakness, poor concentration
what happens in toxicity of iron?
hemochromatosis
damage to heart, kidneys, nervous system
what is the most common nutrient deficiency worldwide?
iron
what is the most common cause of fatal poisoning in young children?
iron
under consumed nutrient for women & children
iron
what mineral is a carrier of oxygen & carbon dioxide?
iron
what does iron increase & decrease apportion of?
increases
-vitamin c
-anemia
decreases absorption
-coffee, tea
-calcium, phosphorous
-oxilates
why would you not self-prescribe iron supplements?
a low iron level could be a sign of another medical problem
-too much iron can be toxic since it’s not naturally excreted by (body except though bleeding)
-it can inhibit absorption of other minerals
what is absorbed better, heme iron or non-heme iron?
heme iron is absorbed better
what are the problems with heme iron?
it is a pro-oxidant and it may oxidize l cholesterol with free radicals
increases risk for
-heart disease, stroke, diabetes, cancer
what mineral promotes wound healing, growth, and development?
zinc
what is cretinism?
severly stunted mental & physical growth
what is the make common cause of preventable brain damage worldwide?
cretinism
what mineral can prevent cretinism?
iodine
what fights tooth decay?
fluoride
what increases calcium excretion?
phosphorous & sodium
what causes kidney stones?
excess calcium
what is is soda & processed foods
phosphorous
what deficiency causes goiter & cretinism?
iodine
what protects against hypertension?
calcium, potassium, magnesium
what protects against bone loss?
calcium & potassium
what is part of the thyroid hormone?
iodine
too much fluoride cases what?
discolored teeth
around what age is your bone the strongest?
early 20’s
how many women over aged 50 will experience fracture from osteoporosis?
1 in 3
how many men over aged 50 will have an osteoporosis fracture?
1 in 5
what is the lifestyle prescription to prevent osteoporosis?
(vitamins/minerals/other)
(food sources)
- calcium (milk, plant milk, broccoli, kale)
- potassium (fruits, veggies, beans)
- vitamin D (milk, plant milk, sunshine)
- vitamin K (greens, peas, broccoli, green beans, dairy)
- exercise!
what should you not get too much of in preventing osteoporosis?
(& the foods)
-sodium (salt, processed foods)
-phosphorus (soda, meat)
-caffeine
-alcohol
-smoking
what are things you can’t change to prevent osteoporosis?
-family history, age, & ethnicity
-body type, lack of sex hormones
