Chapter 12 and 13: Minerals Flashcards
1
Q
minerals
A
- inorganic elements are essential to the nutrition of humans
- don’t contain carbon
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
3
Q
minerals maintain their chemical structure when exposed to
A
heat, air, and light
4
Q
two forms of minerals
A
major and trace
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
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
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
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)
9
Q
bioavailability
A
degree to which a nutrient from food is absorbed and utilized in the body
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)
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
12
Q
factors that reduces bioavailability of minerals
A
- binders
-supplementation of single minerals affects absorption of competing minerals
13
Q
binders
A
- oxalates found in many foods (veggies)
- phytates found in nuts, whole grains, and legumes
- polyphenols found in coffee and tea
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
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)
16
Q
cofactor
A
substance that binds to an enzyme to help catalyze a reaction
17
Q
minerals participate as cofactors
A
serve as a cofactor in antioxidant systems
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
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
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
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
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
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
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)
25
Q
blood pressure levels
A
- <120/88 mm Hg is normal
- systolic >120-130 = elevates
- consistent levels >130/80 is consistent with hypertension
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
27
Q
to control hypertension
A
- reduce weight, increase physical activity, eat a balanced diet
- follow the DASH diet
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
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
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)
31
Q
potassium daily needs
A
- men: 3,400 mg/day
- women: 2,600 mg/day
- most meet only 85% of these needs
32
Q
potassium food sources
A
- leafy greens, potatoes, milk
- fruits and veggies, dairy foods, nuts and legumes
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
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
35
Q
calcium
A
- most abundant mineral in the body
- more than 99% located in bones and teeth
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
37
Q
calcium daily needs
A
1,000 - 1,200 mg/day depending on age
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
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
