Brainscape's Knowledge GenomeTM

Browse over 1 million classes created by top students, professors, publishers, and experts.


See full index

nutrition 237 > chapter 14 - major minerals > Flashcards

chapter 14 - major minerals Flashcards

1
Q

mineral

A

naturally occurring element that is:
1. inorganic (doesn’t contain carbon)
2. needed in SMALL amounts
3. essential

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
2
Q

are minerals cofactors?

A

minerals are cofactors but NOT coenzymes (they don’t bind to enzymes)

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
3
Q

“major” mineral meaning

A

you need 100 mg+ per day
- stored in body in larger amounts than trace minerals

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
4
Q

major minerals list

A
  1. calcium
  2. chloride
  3. magnesium
  4. phosphorus
  5. potassium
  6. sodium
  7. sulfur
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
5
Q

“trace” minerals meaning

A

you need less than 100 mg per day

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
6
Q

trace minerals list

A
  1. selenium
  2. iodine
  3. zinc
  4. iron
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
7
Q

grains minerals

A
  1. sodium chloride
  2. calcium (ONLY fortified grains)
  3. phosphorus
  4. magnesium
  5. iron
  6. zinc
  7. selenium

basically: everything EXCEPT sulfur, potassium, & iodine

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
8
Q

veggies main minerals

A
  1. potassium
  2. magnesium
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
9
Q

fruits minerals

A
  1. potassium
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
10
Q

dairy main minerals

A
  1. calcium
  2. phosphorous
  3. zinc
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
11
Q

protein main minerals

A
  1. sodium chloride (PROCESSED foods)
  2. potassium
  3. phosphorous
  4. magnesium
  5. selenium
  6. iron
  7. zinc

basically: everything EXCEPT calcium, iodine, & sulfur

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
12
Q

mineral digestion

A

don’t require digestion because they’re in a “free” form

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
13
Q

mineral absorption

A

small & large intestine: directly absorbed into blood stream

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
14
Q

factors affecting mineral absorption

A
  1. physiological need (e.g. children absorb more iron because they’re growing)
  2. body’s stores (e.g. body absorbs less iron & calcium if it already has enough stored)
  3. bioavailability (the amount of a nutrient actually available to cells & tissues)
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
15
Q

factors affecting mineral bioavailability

A
  1. interactions with vitamins & other minerals
  2. gastric acidity (more stomach acid increases minerals’ availability)
  3. plant chemicals binding
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
16
Q

minerals’ bioavailability and plant chemicals

A

plant chemicals BIND to minerals, decreasing minerals’ bioavailability/absorption

phytic acid, oxalic acid, polyphenol

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
17
Q

phytic acid (phytate)

A

plant chemical that binds to zinc & iron

comes from wheat

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
18
Q

oxalic acid (oxalate)

A

plant chemical that binds to calcium

comes from green leafy plants

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
19
Q

polyphenols (tannins)

A

plant chemical that binds to calcium & iron

comes from tea, dark chocolate, & wine

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
20
Q

mineral transport

A

once in bloodstream, minerals are transported in free form OR are bound to proteins

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
21
Q

mineral storage

A

amount that is actually stored varies WIDELY

e.g. LARGE amounts of calcium & phosphorus are stored in bones, SMALL amounts of iron are stored in liver & bone marrow

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
22
Q

mineral excretion

A

most are excreted via urine

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
23
Q

sodium main function

A

help absorb glucose & amino acids

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
24
Q

sodium sources

A

salt = 40% sodium (Na+) and 60% Chloride (Cl)
mainly in processed foods
some occurs naturally (milk, chicken)

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
25
Q

sodium recommended intake

A

AI = 1,500 mg/day
UL = 2,300 mg/day

97% of adults exceed sodium AI

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
26
Q

excess sodium risks

A

risks:
hypertension –> heart disease & stroke
more calcium in urine –> kidney stones

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
27
Q

potassium main function

A

regulate calcium excretion (in urine)

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
28
Q

potassium sources

A

fruit & veg

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
29
Q

low potassium risks

A

hypertension –> heart disease & stroke
can affect bone health

average intake = 2600 mg below recommended

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
30
Q

sodium & potassium

A

do opposite things
sodium pushes calcium out of body, but potassium keeps it in the body

31
Q

chloride sources

A

salt, some fruit & veg

32
Q

chloride 2 main functions

A
  1. it’s part of HCI (stomach acid)
  2. immune function
33
Q

systolic vs diastolic pressure

A

systolic:
max BP in an artery when ventricles CONTRACT

diastolic:
BP in an artery when ventricles RELAX (between contractions)

34
Q

hypertension

A

persistently elevated BP

35
Q

BP categories

A

normal = under 120/80

high = over 140/90

36
Q

hypertension risk factors

A
  1. family history
  2. old age
  3. obesity
  4. physical inactivity
  5. excess sodium
  6. cigarette smoking
  7. excess alcohol
  8. type 2 diabetes
37
Q

hypertension treatment

A

best way to lower BP = lose weight

also, increase potassium

38
Q

DASH diet

A

for lowering blood pressure

low in sodium, fat, cholesterol
high in fruit, veg, low-fat dairy

39
Q

calcium main functions

A
  1. develop & maintain bone
  2. blood clotting
  3. cell metabolism
40
Q

bone-building cells

A

osteoblasts - produce collagen & add minerals
ostocytes - release bone minerals

41
Q

bone-resorbing cells

A

osteoclasts - release acid & enzymes to dissolve bone

42
Q

calcium sources

A

top source: tofu
then,
1. salmon
2. baked beans
3. fortified soy milk

43
Q

calcium intake

A

RDA: 1,000 mg/day for everyone

44
Q

things that increase calcium bioavailability

A

eat calcium-rich foods WITH other foods that have lactose, sugar, & protein

45
Q

calcium absorption

A

absorbed in small & large intestines - usually 25-30% efficiency

46
Q

decrease calcium absorption/bioavailability

A
  1. Vit D deficiency
  2. reduced HCI
  3. high fiber, phosphorus, & phytic + oxalic acid intake
  4. diarrhea
47
Q

increase calcium absorption/bioavailability

A
  1. Vit D
  2. HCI
  3. lactose (in infants)
48
Q

calcium & hormones

A

thyroid & parathyroid gland secrete hormones that regulate blood calcium

49
Q

PTH

A

parathyroid hormone - secreted by parathyroid glands when blood calcium is low

makes calcitriol to increase calcium absorption

50
Q

calcitriol

A

formed from PTH, INCREASES calcium absorption

51
Q

calcitonin

A

released from thyroid gland, DECREASES calcium absorption, increases calcium excretion

52
Q

hyperparathyroidism

A

causes persistently elevated blood calcium

PTH releases too much calcitriol –> too much calcium absorption

53
Q

hypercalcemia

A

high blood calcium
caused by hyperparathyroidism

symptoms:
1. kidney stones
2. bone pain
3. muscle weakness & fatigue
4. hypertension

leads to kidney failure, decreases absorption of other minerals

54
Q

phosphorus main functions

A

85% of phosphorous = found in bone
1. major component of bones & teeth
2. component of ATP (energy production & storage)
3. component of DNA, RNA, phospholipids, enzymes

55
Q

phosphorus sources

A

animal products & legumes

56
Q

magnesium unique functions

A

bone structure & mineralization via calcium metabolism

cofactor for 300+ enzymes that use ATP

DNA/RNA synthesis

57
Q

magnesium sources

A
  1. legumes & nuts
  2. whole wheat products
  3. seafood
  4. dark green leafy veg
58
Q

hypermagnesemia

A

high blood magnesium
occurs from too many laxatives, antacids, or supplements

UL = 350 mg/day (only from meds)

59
Q

osteoporosis

A

chronic disease where bones have low mass & reduced structure

60
Q

osteopenia

A

weak bones = susceptible to fracture

61
Q

peak bone mass

A

bones have their maximum strength

ages 20-30, starts to decrease at ages 30-40

62
Q

assess bone density

A
  1. fractures
  2. measurements of bone mineral density (DEXA, ultrasound)
  3. height loss (over 1.5 in)
63
Q

osteoporosis risk factors

A
  1. female
  2. old
  3. white/Asian
  4. family history
  5. little estrogen or testosterone
  6. small frame
  7. low calcium & vit D
  8. steroids & antiseizure meds
  9. low physical activity
  10. smoking cigarettes
  11. excess alcohol/caffeine intake
64
Q

osteoporosis prevention

A

enough calcium, vit D, phosphorous, magnesium, potassium, protein

do weight lifting

avoid smoking

hormone replacement therapy if needed

65
Q

calcium additional benefits

A

reduced risk of:
1. colon cancer
2. kidney stones
3. blood pressure

66
Q

poor bone health symptoms

A
  1. fractures
  2. loss of height
67
Q

calcium supplements

A

ONLY for people who can’t get enough calcium from their diet

increase absorption by taking in doses of >500mg just before/after meals

68
Q

calcium supplement adverse effects

A

bloating/constipation

coronary artery calcification

69
Q

major minerals that do nerve transmission

A
  1. Sodium
  2. Potassium
  3. Calcium
  4. Magnesium
70
Q

major minerals that do muscle contraction

A
  1. sodium
  2. calcium
71
Q

major minerals that regulate BP

A
  1. potassium
  2. magnesium
72
Q

major minerals that do acid-base balance

A
  1. chloride
  2. phosphorous
73
Q

hypernatremia

A

excess sodium in blood (sign of dehydration)

different from hyponatremia (not enough sodium in the blood)

nutrition 237 (7 decks)

Brainscape helps you reach your goals faster, through stronger study habits.
© 2025 Bold Learning Solutions. Terms and Conditions