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nutrition 100 > 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

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2
Q

major minerals definition

A

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

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3
Q

major minerals list

A
  1. magnesium
  2. chloride
  3. sodium
  4. sulfur
  5. potassium
  6. phosphorous
  7. calcium
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4
Q

trace minerals definition

A

you need <100 mg per day

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5
Q

trace minerals list

A
  1. selenium
  2. iodine
  3. zinc
  4. iron
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6
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

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7
Q

veggies minerals

A
  1. potassium
  2. magnesium
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8
Q

fruits minerals

A
  1. potassium
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9
Q

dairy minerals

A
  1. calcium
  2. phosphorous
  3. zinc
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10
Q

protein 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

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11
Q

mineral digestion

A

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

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12
Q

mineral absorption

A

small & large intestine: directly absorbed into blood stream

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13
Q

mineral absorption factors

A

what affects how much minerals are absorbed:
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 has enough stored)
3. bioavailability (the amount of a nutrient actually absorbed & made available to cells & tissues)

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14
Q

mineral bioavailability factors

A

affected by:
1. interactions with vitamins & other minerals
2. gastric acidity (more stomach acid increases minerals’ availability)
3. plant chemicals binding

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15
Q

minerals and plant chemicals

A

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

  1. phytic acid (phytate) - binds to zinc & iron, comes from wheat
  2. oxalic acid (oxalate) - binds to calcium, comes from green leafy plants
  3. polyphenols - bind to calcium & iron, come from tea, dark chocolate, & wine
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16
Q

mineral transport

A

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

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17
Q

mineral storage

A

amount stored varies WIDELY

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

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18
Q

mineral excretion

A

most are excreted via urine

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19
Q

sodium unique function

A

help absorb glucose & amino acids

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20
Q

sodium sources

A

salt = 50% sodium (Na+) and 50% Chloride (Cl)
mainly in processed foods
some occurs naturally (milk, chicken)

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21
Q

sodium recommended intake

A

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

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22
Q

excess sodium

A

97% of adults exceed sodium AI

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

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23
Q

potassium unique function

A

regulate urinary calcium excretion

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24
Q

potassium sources

A

fruit & veg

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25
Q

too little potassium

A

recommended intake: 2600 for women, 3400 for men (in mg/day)

average intake = 2,660 below

risks:
hypertension –> heart disease & stroke
can affect bone health

26
Q

sodium & potassium

A

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

27
Q

chloride sources

A

salt, some fruit & veg

28
Q

chloride unique functions

A
  1. HCI component
  2. immune function
29
Q

systolic pressure

A

max BP in an artery when ventricles CONTRACT

30
Q

diastolic pressure

A

BP in an artery when ventricles RELAX between contractions

31
Q

hypertension

A

persistently elevated BP

32
Q

BP categories

A

normal = under 120/80

high = over 140/90

33
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
34
Q

hypertension treatment

A

best way to lower BP = lose weight

can also do DASH diet - low in sodium, fat, cholesterol; high in fruit, veg, low-fat dairy

35
Q

calcium unique functions

A
  1. develop & maintain bone
  2. blood clotting
  3. cell metabolism
36
Q

bone-building cells

A

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

37
Q

bone-resorbing cells

A

osteoclasts - release acid & enzymes to dissolve bone

38
Q

calcium sources

A

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

39
Q

calcium intake

A

RDA: 1,000 mg/day for everyone

40
Q

calcium bioavailability

A

decreasing it:
1. dietary phosphorous
2. polyphenols
3. phytic & oxalic acid (bind to it)

increasing it:
1. eat calcium-rich foods WITH other foods that have lactose, sugar, & protein

41
Q

calcium absorption

A

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

decreasing it:
1. Vit D deficiency
2. reduced HCI
3. high fiber, phosphorus, & phytic + oxalic acid intake
4. diarrhea

increasing it:
1. Vit D
2. HCI
3. lactose (in infants)

42
Q

calcium & hormones

A

thyroid & parathyroid gland secrete hormones that regulate blood calcium

43
Q

PTH

A

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

44
Q

calcitriol

A

formed from PTH, INCREASES calcium absorption

45
Q

calcitonin

A

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

46
Q

hyperparathyroidism

A

causes persistently elevated blood calcium

when blood calcium = too high, less PTH is released –> less calcium absorption

47
Q

calcium UL

A

calcium UL = 2,000-2,500 mg/day

48
Q

hypercalcemia

A

high blood calcium

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

leads to kidney failure, decreases absorption of other minerals

49
Q

phosphorus unique functions

A

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

50
Q

phosphorus sources

A

animal products & legumes

51
Q

magnesium unique functions

A

bone structure & mineralization via calcium metabolism

cofactor for 300+ enzymes that use ATP

DNA/RNA synthesis

52
Q

magnesium sources

A
  1. legumes & nuts
  2. whole wheat products
  3. seafood
  4. dark green leafy veg
53
Q

hypermagnesemia

A

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

UL = 350 mg/day from meds

54
Q

osteoporosis

A

chronic disease where bones have low mass & reduced structure

55
Q

osteopenia

A

weak bones = susceptible to fracture

56
Q

peak bone mass

A

bones have their maximum strength

57
Q

assess bone density

A
  1. fractures
  2. measurements of bone mineral density (DEXA, ultrasound)
  3. height loss (over 1.5 in)
58
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
59
Q

osteoporosis prevention

A

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

do weight lifting

avoid smoking

hormone replacement therapy if needed

60
Q

calcium additional benefits

A

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

61
Q
A

nutrition 100 (7 decks)

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