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Nutrition Exam 2 > Chapter 12 and 13: Minerals > Flashcards

Chapter 12 and 13: Minerals Flashcards

1
Q

minerals

A
  • inorganic elements are essential to the nutrition of humans
  • don’t contain carbon
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2
Q

14 minerals (out of 92) are essential to body functioning

A
  • play several key roles in overall health and wellbeing:
  • help chemical reactions take place in cells
  • work with the immune system
  • help muscles contract
  • keep the heart beating
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3
Q

minerals maintain their chemical structure when exposed to

A

heat, air, and light

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4
Q

two forms of minerals

A

major and trace

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5
Q

the difference between the two is in the amount the body needs to each

A
  • need more of major minerals
  • need trace minerals in smaller amounts
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6
Q

major minerals

A
  • need to consume more than 100 mg/day
  • at least 5 g of the mineral in the body
  • types: calcium, sodium, potassium, chloride, phosphorus, magnesium, and sulfur
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7
Q

trace minerals

A
  • need to consume less than 20 mg/day
  • the body contains less than 5 g total
  • types: iron, zinc, copper, selenium, chromium, iodide, manganese, molybdenum, and fluoride
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8
Q

minerals

A
  • single molecules that contain only atoms of the same element
  • generally don’t change shape/structure when performing biological functions
  • most often found:
  • as individual ions
  • as inorganic compounds (no carbon)
  • not destroyed by heat, acid, oxygen, and light
  • remain intact during digestion (can’t break down)
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9
Q

bioavailability

A

degree to which a nutrient from food is absorbed and utilized in the body

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10
Q

bioavailability of minerals

A
  • nutritional status affects absorption
  • amount of competing minerals in the intestinal tract also affects absorption (iron competes for absorption with calcium)(zinc and copper compete)
  • binders can reduce bioavailability (phytates, oxalates, polyphenols)
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11
Q

factors that increase bioavailability of minerals

A
  • deficiency in a mineral increases absorption (absorb more when deficient, absorb less when have enough)
  • cooking increases the bioavailability of minerals in legumes
  • vitamin C increases absorption of some minerals such as iron
  • vitamin D increases the absorption of calcium, phosphorus, and magnesium
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12
Q

factors that reduces bioavailability of minerals

A
  • binders
    -supplementation of single minerals affects absorption of competing minerals
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13
Q

binders

A
  • oxalates found in many foods (veggies)
  • phytates found in nuts, whole grains, and legumes
  • polyphenols found in coffee and tea
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14
Q

mineral functions

A
  • minerals maintain fluid balance
  • minerals participate as cofactors
  • energy production
  • muscle contraction (potassium)
  • nerve transmission
  • minerals make up bones and teeth
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15
Q

minerals maintain fluid balance

A
  • extracellular minerals: sodium and chloride
  • intracellular mineral: potassium with the help of calcium, magnesium, and sulfur
  • most of the fluid inside the body is found intracellularly (2/3)
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16
Q

cofactor

A

substance that binds to an enzyme to help catalyze a reaction

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17
Q

minerals participate as cofactors

A

serve as a cofactor in antioxidant systems

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18
Q

minerals make up bones and teeth

A
  • make up the crystalline structure (hydroxyapatite) that gives strength to bones and teeth
  • major minerals: calcium, phosphorus, and magnesium
  • trace minerals: fluoride
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19
Q

mineral absorption

A
  • the body maintains tight control over mineral balance
  • the GI tract regulates absorption from food based on the body’s needs
  • minerals in gastric juices and sloughed-off intestinal cells are either excreted in the feces or reabsorbed through the large intestine
  • kidneys excrete excess and reabsorb minerals
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20
Q

minerals can be toxic

A
  • minerals are toxic in high amounts (can cause illness and even death)
  • toxicity generally doesn’t occur from excess dietary intake
  • toxicity is most often seen with large amounts of supplements and certain conditions that interfere with the body’s adaptive abilities
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21
Q

sodium balance in your body

A
  • sodium level is maintained by the kidneys reducing or increasing sodium excretion as needed
  • smaller amounts lost in stool and sweat
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22
Q

daily needs of sodium

A
  • AI for adults: 1,500 mg/day
  • most Americans consume about 4,000 mg/day
  • the American Heart association recommends 2,300 mg/say
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23
Q

sodium food sources

A
  • 75% of sodium consumed by Americans comes from processed foods
  • about 10% occurs naturally in foods; another 5-10% added during cooking and at the table
  • chips, bread, crackers
  • we use sodium as a preservative
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24
Q

blood pressure

A
  • a measure of force that blood exerts on the walls of the arteries
  • expressed as systolic pressure (when heart beats) over diastolic pressure (when heart is at rest between beats)
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25
Q

blood pressure levels

A
  • <120/88 mm Hg is normal
  • systolic >120-130 = elevates
  • consistent levels >130/80 is consistent with hypertension
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26
Q

hypertension is a silent killer

A
  • no symptoms
  • have blood pressure checked regularly
  • contributes to atherosclerosis (buildup of plaque in the arteries), heart enlarges and weakens
  • damages arteries leading to the brain and kidneys, increasing risk of stroke and kidney disease
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27
Q

to control hypertension

A
  • reduce weight, increase physical activity, eat a balanced diet
  • follow the DASH diet
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28
Q

DASH diet

A
  • dietary approaches to stop hypertension
  • lowers blood pressure and LDL cholesterol
  • when following this eating plan it is important to choose foods that are low in saturated and trans fats; rich in potassium, calcium, magnesium, fiber, and protein, and lower in sodium
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29
Q

DASH eating plan

A
  • Eat: veggies, fruits, whole grains, fat free or low fat dairy, fish, poultry, beans, nuts/seeds, vegetable oils
  • Limit: fatty meats, full fat dairy, sugar sweetened drinks, sweets, sodium intake
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30
Q

potassium functions

A
  • fluid balance: electrolyte inside cells
  • a blood buffer: helps keep blood pH and acid-base balance correct
  • muscle contraction and nerve impulse conduction
  • can help lower high blood pressure
  • aids in bone health: helps increase bone density
  • reduces kidney stones by helping to excrete citrate (binds with calcium to form kidney stones)
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31
Q

potassium daily needs

A
  • men: 3,400 mg/day
  • women: 2,600 mg/day
  • most meet only 85% of these needs
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32
Q

potassium food sources

A
  • leafy greens, potatoes, milk
  • fruits and veggies, dairy foods, nuts and legumes
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33
Q

too much potassium

A
  • too much from supplements or salt substitutes can cause hyperkalemia in some people
  • can cause irregular heartbeats, damage heart, and be life threatening
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34
Q

too little potassium

A
  • too little can cause hypokalemia:
  • one of the main issues for people suffering from anorexia and bulimia
  • can cause muscle weakness, cramps, irregular heartbeats, and paralysis
  • excessive vomiting and diarrhea
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35
Q

calcium

A
  • most abundant mineral in the body
  • more than 99% located in bones and teeth
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36
Q

calcium functions

A
  • helps build strong bones and teeth
  • plays a role in muscles, nerves, and blood
  • may help lower high blood pressure
  • may fight colon cancer
  • may reduce risk of kidney stones
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37
Q

calcium daily needs

A

1,000 - 1,200 mg/day depending on age

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38
Q

calcium food sources

A
  • milk, yogurt, cheese, broccoli, kale, canned salmon (with bones), tofu processed with calcium, calcium fortified juices, cereals
  • absorb <10% of calcium form spinach
  • absorb >40% of calcium from kale
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39
Q

too much calcium

A
  • too much calcium leads to hypercalcemia: impaired kidneys and calcium deposits in the body
40
Q

too little calcium

A
  • too little can lead to less dense, weakened, brittle bones, and increased risk for osteoporosis
41
Q

osteoporosis

A
  • once osteoporosis occurs, it is irreversible
  • Caucasian women and women of Asian decent are more at risk (menopause)
42
Q

calcium supplements

A
  • consume in doses of 500 mg or less
  • some sources (oyster shell, bone meal) may contain lead and other toxic metals
  • may be inadvisable if consuming enough in foods
43
Q

phosphorus

A
  • second most abundant mineral in the body
  • 85% in bones; rest in cells and fluid outside cells, including blood
44
Q

phosphorus functions

A
  • a key part of the phospholipid bilayer in the cell membrane
  • needed for bones and teeth
  • important component of cell membranes
  • needed for energy metabolism and stores
  • acts as a blood buffer
  • part of DNA and RNA
45
Q

phosphorus food sources

A
  • meat, fish, poultry, dairy
  • abundant in diet (everything that has protein has phosphorus)
46
Q

too much phosphorus

A

can cause hyperphosphatemia, which can lead to the calcification of tissues

47
Q

too little phosphorus

A
  • can result in muscle weakness, bone pain, rickets, confusion, and death
  • would need to be in a state of near starvation to experience
48
Q

magnesium

A
  • another abundant mineral in the body
  • about half in bones; most of the rest inside cells
49
Q

magnesium functions

A
  • helps more than 300 enzymes, including energy metabolism
  • used in synthesis of proteins
  • helps muscles and nerves function properly
  • maintains healthy bones and regular heartbeat
  • may help lower high blood pressure and reduce risk of type 2 diabetes
50
Q

most Americans fall short (80-85% of needs)

A
  • because we aren’t getting enough whole foods
  • once over 30 we need a little more in our diet
51
Q

magnesium food sources

A

whole grains, veggies, nuts, fruits, milk, yogurt, meat, eggs

52
Q

too much magnesium

A

could experience diarrhea from too many supplements (not from food)

53
Q

too little magnesium

A

deficiencies are rare, but diuretics and some antibiotics can inhibit absorption

54
Q

chloride functions

A
  • part of hydrochloric acid in the stomach, which enhances protein digestion
  • sodium and chloride are major electrolytes outside cells and in blood to help maintain fluid balance
  • acts as a buffer to keep blood at normal pH
55
Q

chloride food sources

A
  • salt (NaCl) is the main source
  • when you have sodium, you have chloride (processed foods)
56
Q

too much chloride

A

increased blood pressure

57
Q

too little chloride

A

deficiencies are rare

58
Q

sulfur functions

A
  • component of other compounds in the body, including vitamins thiamin (B1), biotin, and pantothenic acid (B5)
  • helps give proteins their 3D shape as part of amino acids methionine, cystine, and cysteine
  • sulfites are used as food preservation
59
Q

sulfur food sources

A

meat, poultry, fish, eggs, legumes, dairy, fruits, veggies

60
Q

too much and too little sulfur

A

no known toxicity or deficiency symptoms

61
Q

iron

A
  • most abundant mineral on earth and main trace mineral in the body
  • most prevalent nutritional deficiency in the world
62
Q

two forms of iron

A
  • heme iron
  • nonheme iron
63
Q

heme iron

A
  • animal sources is part of hemoglobin and myoglobin and easily absorbed
  • absorbs 10-15%
64
Q

nonheme iron

A
  • plant foods is not as easily absorbed, due to phytates and other substances
  • absorbs 8-10%
  • cook in a cast iron skillet
  • pair with vitamin C to increase absorption
65
Q

iron absorption

A
  • absorption increases if body stores are low
  • if stores are high, going to absorb less
  • body only absorbs 10-15% of iron consumed
  • not excreted in urine or stool; once absorbed, very little leaves the body (95% is recycled and reused)
66
Q

iron functions

A
  • hemoglobin in red blood cells transports oxygen from lungs to tissues and picks up carbon dioxide waste from cells
  • myoglobin transports and stores oxygen in muscle cells
  • how they transport oxygen and pick up carbon dioxide
  • aids brain function by helping enzymes that make neurotransmitters
67
Q

daily needs of iron

A
  • men and women who aren’t menstruating: 8 mg/day
  • women who are menstruating: 18 mg/day
  • pregnant women: 28 mg/day
68
Q

iron food sources

A
  • iron enriched bread/grain products and fortified cereals
  • heme iron in meats, fish, and poultry
69
Q

too much iron

A
  • too much iron from supplements can cause constipation, nausea, vomiting, and diarrhea
  • in the US, iron is a leading cause of accidental poisoning deaths in children under 6
  • iron overload can damage the heart, kidneys, liver, and nervous system
  • hemochromatosis: a genetic disorder that can cause iron overload
  • when someone has high iron levels we suggest they donate blood often
70
Q

too little iron

A
  • iron deficiency: most common nutritional disorder in the world
  • iron deficiency anemia: occurs when iron stores are depleted and hemoglobin levels decrease
71
Q

copper functions

A
  • part of many enzymes and proteins
  • important for iron absorption and transfer, synthesis of hemoglobin and red blood cells
  • helps generate energy in cells, synthesize melanin, link the proteins collagen, and elastin together in connective tissues
  • helps enzymes protect cells from free radicals (antioxidant role)
  • role in blood clotting and maintaining a healthy immune system
  • competes for absorption with zinc
72
Q

copper food sources

A

organ meats, seafood, nuts/seeds, bran cereals, whole grain products, and cocoa

73
Q

too much copper

A

excess copper can cause stomach cramps, nausea, diarrhea, vomiting, and liver damage

74
Q

too little copper

A
  • copper deficiency is rare in the US
  • if you end up with a copper deficiency, you could end up- with an iron deficiency
75
Q

zinc functions

A
  • involved in the function of more than 100 enzymes
  • DNA synthesis, growth, and development
  • healthy immune system and wound healing
  • taste acuity
  • treatment for the common cold
  • may reduce the risk of age related macular degeneration
76
Q

zinc and the common cold

A
  • have to take the right amount
  • too much could make the cold last longer
77
Q

zinc food sources

A

meats, nuts/seeds, poultry, oysters

78
Q

selenium

A

part of a class of proteins called selenoproteins, many of which are enzymes

79
Q

functions of selenoproteins

A
  • help regulate thyroid hormones
  • act as antioxidants
  • may help fight cancer
80
Q

selenium food sources

A
  • very high in Brazil nuts
  • meat, seafood, cereal, grains, dairy foods, fruits, veggies
  • amount varies depending on soil content
81
Q

too much selenium

A
  • can cause selenosis (a toxic condition)
  • symptoms:
  • brittleness and loss of nails and hair
  • stomach and intestinal discomfort
  • skin rash
  • garlicky breath
  • fatigue
  • nervous system damage
82
Q

too little selenium

A
  • deficiency is rare in the US
  • can cause Keshan disease (heart disease): seen in children in rural areas that have selenium-poor soils
83
Q

fluoride functions

A
  • protects against dental caries and cavities
  • helps repair enamel eroded by acids from bacteria
  • reduces amount of acid bacteria produced
  • provides protective barrier
84
Q

my water’s fluoride program

A

fluoridated drinking water has reduced dental caries in the US

85
Q

fluoride sources

A
  • foods are not a good source
  • best source is fluoridated drinking water and beverages made with this water
86
Q

too much fluoride

A
  • can cause fluorosis (mottling/staining) when teeth are forming during infancy/childhood
  • fluorosis of bones can occur when >10 mg/day is consumed for 10 or more years
87
Q

too little fluoride

A

increases risk of dental caries and cavities

88
Q

chromium functions

A
  • helps insulin in the body (increases effectiveness in cells)
  • may improve BG control, but no large study confirms this
  • small study suggests chromium supplements may reduce risk of insulin resistance
  • FDA allows a qualified health claim on chromium supplements, but label must state that evidence isn’t certain
  • doesn’t help build muscle mass
89
Q

chromium food sources

A
  • grains, meat, eggs, poultry, some fruits and veggies
  • peppers, mushrooms, oats, cheese
90
Q

too much chromium

A

no known risk from consuming too much

91
Q

too little chromium

A

deficiency is rare in the US

92
Q

iodine functions

A
  • needed by the thyroid to make essential hormones
  • important for the functioning of the thyroid
  • thyroid hormones regulate metabolic rate/help heart, nerves, muscle, and intestines function properly
93
Q

iodine food sources

A
  • iodized salt
  • amount in foods is low, depends on iodine content of soil, water, and fertilizer
  • salt water fish have higher amounts (shellfish)
94
Q

too much iodine

A

excess iodin can impair thyroid function, decrease synthesis and release of thyroid hormones

95
Q

too little iodine

A
  • iodine deficiency during early stages of fetal development can cause congenital hypothyroidism
  • mandatory iodization of salt has decreased iodine deficiency in the US but not in other parts of the world
96
Q

both toxicity and deficiency of iodine can cause

A
  • a goiter
  • goiter: enlarged thyroid gland

Nutrition Exam 2 (5 decks)

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