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NUTR251 > Chapter 14: Major Minerals > Flashcards

Chapter 14: Major Minerals Flashcards

1
Q

Mineral Definition

A

A naturally occurring element that is:
- Inorganic
- Needed in small amounts (micronutrient)
- Essential

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2
Q

Major minerals (amt)

A

Required in amounts of >100 mg/d
Needed in greater amounts in the body and stored in larger amounts vs trace minerals

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3
Q

Trace minerals (amount)

A

Required in amounts that are <100 mg/d

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4
Q

Major minerals

A

Calcium
Chloride
Magnesium
Phosphorus
Potassium
Sodium

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5
Q

Trace minerals

A

Fluoride
Iodine
Iron
Selenium
Zinc

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6
Q

Digestion of minerals

A

They do not require digestion because they are in “free” form

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7
Q

Where are minerals absorbed

A

Small intestine and Large intestine
- Minerals are directly absorbed and enter the blood stream
- There are factors that can affect the amount that is absorbed

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8
Q

Factors that affect mineral absorption

A

Physiological need for the mineral
- Periods of growth
- Body has adequate stores
Bioavailability
- The amount of a nutrient that is absorbed and made available
- Factors that influence bioavailability (interactions with other vitamins and minerals or gastric acidity)
- Binding by plant chemicals

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9
Q

Where is phytic acid found and what does it bind to (influencing bioavailability)

A

Found in wheat
Binds to zinc and iron

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10
Q

Where is oxalic acid found and where does it bind to (influencing bioavailability)

A

Found in leafy, green plants
Binds to calcium

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11
Q

Where are polyphenols found and where do they bind to

A

Found in tea, dark chocolate, wine
Bind to calcium and iron

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12
Q

How are minerals transported

A

Once in the bloodstream, they are transported in free form or bound to proteins

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13
Q

Storage of minerals

A

Amount that is store varies widely
EX:
- Large amounts of calcium and phosphorus are stored in bones
- small amounts of iron stored in liver and bone marrow

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14
Q

Excretion of minerals

A

Most are excreted via urine

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15
Q

Functions of sodium

A

Transmission of nerve impulses
Muscle contraction
Absorption of nutrients: glucose and amino acids

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16
Q

Major sources of sodium in the American diet

A
  • Salt! It’s 40% Na and 60% Cl
  • Processed foods (processing increases sodium content)
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17
Q

What is the AI for sodium

A

1,500 mg/d

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18
Q

What is the upper limit for sodium

A

2,300 mg/d

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19
Q

What % of adults exceed the AI

A

97%

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20
Q

Consequences of excess sodium

A

Hypertension -> heart disease and stroke
Increased urinary calcium excretion -> kidney stones
(Sodium naturally increases blood pressure)

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21
Q

Potassium functions

A

Nerve transmission and muscle contraction
Regulate urinary calcium excretion
Regulate blood pressure

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22
Q

AI for potassium

A

Males: 3,400 mg/d
Females: 2,600 mg/d

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23
Q

Good sources of potassium

A

Fruits and vegetables

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24
Q

Consequences of too little potassium intake

A

Hypertension -> heart disease and stroke
May affect bone health

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25
Q

Functions of Chloride

A

Component of HCl
Immune function
Maintenance of acid-base balance

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26
Q

Food sources of chloride

A

Table salt
Processed foods
Seaweed
Olives
Rye
Some fruits and vegetables

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27
Q

Systolic blood pressure

A

Maximum blood pressure within an artery that occurs when the ventricles contract

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28
Q

Diastolic blood pressure

A

Pressure in an artery that occurs when the ventricles relax between contractions

29
Q

Hypertension

A

Condition characterized by persistently elevated blood pressure

30
Q

Normal blood pressure

A

Systolic: less than 120
Diastolic: less than 80

31
Q

Elevated Blood pressure

A

Systolic: 120-129
Diastolic: less than 80

32
Q

High blood pressure (hypertension) stage 1

A

Systolic: 130-139
Diastolic: 80-89

33
Q

High blood pressure (hypertension) stage 2

A

Systolic: 140 or higher
Diastolic: 90 or higher

34
Q

Hypertensive crisis

A

Systolic: higher than 180
Diastolic: higher than 120

35
Q

Treatment for hypertension

A
  • follow dietary modifications
  • manage stress
  • take prescription medications
  • incorporate physical activity
36
Q

The dietary approaches to stop hypertension (DASH) diet is:

A
  • low in sodium, total fat, saturated fat, cholesterol
  • high in fruits, vegetables and low-fat dairy products
37
Q

What is the best lifestyle modification to lower blood pressure

A

Weight reduction

38
Q

Functions of calcium

A

Develops and maintains bone
(Vitamin D impacts calcium absorption)
Nerve impulse transmission
Muscle contraction and relaxation

39
Q

What are the two types of bone

A

Compact (75%) and Spongy/trabecular (25%)

40
Q

Bone building cells

A

Osteoblasts: produce collagen, add minerals
Osteocytes: Take up and release bone minerals

41
Q

Bone-resorbing cells

A

Osteoclasts: release acid and enzymes to dissolve bone (when there is not enough calcium)

42
Q

Where is calcium located

A

99% of it is in the bones
1% is blood calcium

43
Q

RDA of calcium

A

Males and females: 1,000 mg/d

44
Q

Factors that decrease bioavailability of calcium

A

Dietary phosphorus
Polyphenols
Bind to calcium in foods (phytic and oxalic acid)

45
Q

Factors that increase calcium bioavailability

A

Each calcium rich foods with other foods, especially those that contain lactose, other sugars and protein

46
Q

Where is calcium absorbed and what is the absorption efficiency rate

A

It is absorbed from small and large intestines
- Usually 25-30% absorption efficiency

47
Q

Factors that enhance calcium absorption

A

Vitamin D (calcitriol)
Stomach acid
Lactose (only in infants)

48
Q

Factors that decrease calcium absorption

A

Vitamin D deficiency
Reduced stomach acid secretion
Phytic and oxalic acid intake
High fiber intake
High phosphorus intake
Chronic diarrhea
Fat malabsorption

49
Q

What hormones do the thyroid and parathyroid glands secrete to regulate blood calcium levels

A

Thyroid - calcitonin (when calcium is high)
Parathyroid - releases Parathyroid hormone

50
Q

What is parathyroid hormone

A

Secreted by parathyroid glands when blood calcium levels are low

51
Q

What can hyperparathyroidism cause

A

It can cause persistently elevated blood calcium

52
Q

What is the UL of calcium

A

2000 to 2500 mg/day

53
Q

What is hypercalcemia and its symptoms

A

High blood calcium
Symptoms: kidney stones, bone pain, muscle weakness and fatigue, hypertension, can lead to kidney failure and decreased absorption of other minerals

54
Q

Phosphorus function

A

Major component of bones and teeth
Regulates acid-base balance
Energy production and storage (component of ATP and creatine phosphate)
Component of
- DNA and RNA
- Phospolipids in cell membranes
Enzyme and cellular message systems

55
Q

Where is phosphorus found in the body

A

85% found in bone

56
Q

Good food sources of phosphorus

A
  • Meat / Fish / Poultry
  • Dairy
  • Legumes
57
Q

Magnesium function

A
  • Bone structure and mineralization via calcium metabolism
  • Cofactor for >300 enzymes that use ATP (energy metabolism, muscle contraction…)
  • DNA/RNA synthesis
  • Nerve transmission
  • Regulates blood pressure (vasodilation/lowers BP and heart rhythm)
58
Q

Good food sources of magnesium

A
  • Legumes
  • Nuts/seeds
  • brown rice, whole wheat bread
  • Seafood
  • Dark green leafy vegetables
59
Q

What is hypermagnesemia

A

High blood magnesium

60
Q

What causes magnesium toxicity

A

Most likely from ingesting excessive amounts from laxatives, antacids or dietary supplements (NOT BC OF FOOD)

61
Q

What is osteoporosis

A

A chronic disease characterized by bones with low mass and reduced structure

62
Q

What is osteopenia

A

A condition in which a person has weak bones that are susceptible to fracture

63
Q

What is peak bone mass and what age does is occur

A

Present when bones have their maximum strength (age 20-30)

64
Q

Nonmodifiable risk factors of osteoporosis

A

Female
Growing older
Having white or Asian ancestry
Having a family history of osteoporosis
Having a small, thin boned body frame
Too little estrogen in the body

65
Q

Modifiable risk factors of osteoporosis

A

Having anorexia
Having low estrogen (women) or low testosterone (men)
Following diets that have inadequate amts of calcium and vitamin D
Using medications such as steroids or some types of anticonvulsants
Low physical activity
Smoking cigarettes
Consuming excessive alcohol, coffee or other caffeinated beverages

66
Q

Additional health benefits of calcium

A

Reduces risk for colon cancer, kidney stones, and blood pressure

67
Q

What is the best calcium supplement

A

Calcium carbonate - antacids

68
Q

How should supplements be taken to increase absorption

A

In doses of 500 mg or less just before or after meals

69
Q

Adverse effects that can be caused by taking calcium supplements

A

GI symptoms
Calcification of coronary arteries, that may increase risk for CHD
Potential interactions with other minerals
Contaminated supplements may contain lead

NUTR251 (7 decks)

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