Chapter 7- Minerals Flashcards
What are some main functions of minerals?
regulate fluid balance and muscle contraction
What are the main electrolytes?
sodium, chloride, potassium, calcium, magnesium and phosphorus
99% of this mineral stored in bones and teeth
Calcium
This mineral is an intracellular messenger supporting muscle contraction
Calcium
What are the best sources of calcium?
dairy products and calcium-fortified foods
inadequate intake of this mineral in children can leads to rickets, disease characterized by weak bones
Calcium
excess intake of this mineral can lead to problems with the parathyroid and thyroid
Calcium
Hypercalcemia
Can lead to renal insufficiency, kidney stones, and calcification in organs
This mineral is highly important for athletes because of the role in bone health
Calcium
This mineral helps form bones and teeth, but every cell in the body contains it
Phosphorus
This mineral is important for metabolizing carbs and fats, and plays an important role in muscle contractions, nerve signaling, and heartbeat
Phosphorus
Inadequate intake of this mineral is uncommon in the American diet, but females 9-18 is the only group with inadequacies
Phosphorus
Excess intake of this mineral can come from drinking several soft drinks per day
Phosphorus
Hyperphosphatemia
can lead to decreased calcium absorption
Approximately half of this body’s mineral is stored in bone
Magnesium
What are good sources of magnesium?
nuts, seeds, legumes, green leafy vegetables, and whole grains
Inadequate amount of this mineral is pretty uncommon but risk is higher in people with disease
Magnesium
Excess amount of this mineral is typically excreted, but excess intake from supplements can lead to nausea, stomach cramping, and diarrhea
Magnesium
This mineral maintains fluid volume inside and outside of cells, and is important for proper cell function
Potassium
Average Americans consume far below the recommended daily intake for this mineral
Potassium
Good sources of potassium
Vegetables, beans, and fruits
inadequate intake of this mineral can lead to increased blood pressure, salt sensitivity, risk of kidney stones, cardiovascular disease, and stroke
Potassium
This mineral regulates fluid volume and helps transport molecules across cell membranes
Sodium
This mineral is typically associated with chloride
sodium
Most consumption of this mineral is in the form of salt and processed foods
Sodium
Continuous high levels of this mineral is associated with high blood pressure, stroke, heart disease, and kidney disease
Sodium
This mineral helps retain fluid consumed and restore electrolytes for proper muscle function and is the top electrolyte lost in sweat
sodium
This mineral is necessary for synthesis and functioning of the proteins hemoglobin and myoglobin
Iron
Beset sources of this mineral are red meats, fish, and poultry
Iron
Inadequate intake of this mineral can lead to anemia
Iron
Higher rates of iron deficiency and anemia are seen more in who?
infants, toddlers, women of child bearing age, pregnant, female endurance athletes
This mineral is important for thyroid functioning
Iodine
The main source of this mineral is iodized salt
Iodine
This mineral is not stored in the body and is one of the first lines of defense against pathogens
zinc
Sources of this mineral are diets high in proteins and oysters
Zinc
Excess amount of this mineral can lead to suppressed immune system functioning
Zinc
Some data shows low levels of this mineral can impact performance
Zinc
This mineral protects against dental cavities and is essential for bone and teeth
Fluoride
Sources of this mineral is tap water rather than well water
Fluoride
Inadequate intake of this mineral increases risk of developing cavities
Fluoride
