chapter 8 - minerals Flashcards
what four elements make up 96% of ody mass
oxygen
carbon hydrogen
ntrogen
what is a mineral
inorganic element necessary for body to build tissues, regulate body fluids, or assist in various body functions
found in all body tissues
abn concentariatons can diagnose different disorders
cant provide energy by themselves but through regulating body they contribute to production of energy
where are minerals foudn
in water and natural fods alongside proteins, carb, fats, and vitamin
minerals in soil are absorbed by growing plants
humans otain minerals by eating plants gorwn in mineral-rich soil or by eating animals that have eaten such plants
determine mineral content by burning food and chemically anlayzing ashes
what are added to white flous and cereals to enrich them
iron
thiamine
riboflavin
niacin
folate
most minerals in food occur as ___
salts
therefore remain in fcoking water
major minerals
required in over 100 mg a daytrace
trace minerals
smaller than 100 mg a day
what are electrolytes
when mineral salts dissolve in water and break apart into ions
essential in maintaining bodys fluid balanace and contribute to its electrical balance, assist in its transmission of nerve impulses and contraction of muscles, and help regualte its acid-base balance
when are electroylte balance upseted
severe diarreha, vomiting, high feer, or burns,
woh recommended dietary allowances for minerals when research indiciates knowledge is adequate to do so
food and nutrition board of the national academy of sciences, national research counsil (NRC)
what mineral is most present in human body?
calcium
2% of body weight
154 lb person is 4 lb calcium
99% of calcium found in skeleton and teeth
functions of calcium
component of bonesand teeth gives them strength and hardness
ones store calcium
calcium needed for normal nerve and muscle action, blood clotting, heart function, and cell metablism
regulation of calcium
when blood clacium low parathyroid glands rekease hormone to tell kidneys to retreieve calcium before its excrete and working with calcitrol to stimulate osteclasts to release calcium to increase blood clacium levels
if blood calckum levels are high osteoblasts increase bone mass; bone mass is acquired until 30 yo; bones begin to weaken after menopause
sources of calcium
milk and milk products
legumes, tofu, and sardines eaten with the bones, fortified OJ
dark-green leafy veg but veg contains oxalic acid so calcium remains unavialbe because oxalic acid binds to it. also if fiber exceeds 35 g a day calcium will also bind with phytates which also limits its absoprtion
what factors encahnce absorption of calcium
adequate vitamin d
a calcium to phosphorous ratio of not more phosprorous than calcium
presence of lactose
weight-bearing exercises
adequate calcim intake for 0-6 mo
200 mg
adequate calcim intake for 6-12 mo
260 mg
adequate calcim intake for 1-3 y
700 mg
adequate calcim intake for 4-8 yo
1000 mg
adequate calcim intake for 9-18yo
1300 mg
adequate calcim intake for 19-50
1000 mg
adequate calcim intake for 51-70 y female
1000 mg
adequate calcim intake for 51-70 y male
1200 mg
adequate calcim intake for 70+ y
1200 mg
adequate calcim intake for pregnant women 14-18 y
1300 mg
adequate calcim intake for pregnant women 19-50 y
1000 mg
what has the highest concnetration of calcium
calcium carbonate
mist efficient absopriton at 500 mg
deficiency of calcium
results in rickets (poorly formed bone structure: bowed legs, pigeon chest, enrlaged writsts or ankles, stunted growth)
osteomalacia, osteoporosis, tetany,
adequate intake for phosphorous 0-6 mo
100 mg
adequate intake for phosphorus 7-12 mo
275 mg
RDA for phosphorous 1-3 y
460 mg
RDA for phosphorus 4-8 y
500 mg
RDA for phosphorus 9-18 y
1250 mg
RDA for phosphorus 19-70 y
700
RDA for phosphorous pregnant and lactating women
same for nonpregnant and nonlactating women of same age
what is phosphorus
necessary for formation of strong rigid bones and teeth
important in metabolism of carb, fats, and proteins
constitent of all body cells
necessary for proper acid-based balance of blood and essential for effective action of several B vitamins
stored in bones
absopriotn increased in presence of vitamin D
sources of phosphorus
widely distrbuted in foods
best sources are protein rich foods such as milk, cheese, meats, poultry, and fish
creeals, legumes, nuts, and soft drinks also have substantial amonts
Peas, potatoes, raisins, and avocados, baked products, chocolate, and carbonated soft drinks
phosphorus deficiency
rare because omnipresent
excessive use of antacids bc they affect absorption
symptoms include bone demineralization, fatigue, and anorexia
what is potassium
electroylte
foudn primarily in intracellular fluid
essentail for flui balanec and osmosis
necessary for transmission of nerve impusles and muscle contractiosn
osmosis and K and Na
moves the fluid into and out of cell as needed to maintain electroylte and fluid balance (more K inside, more Na outside)
pottasium maintain fluid level within cell (soidium maintain fluid level outside of cell)
what happens when sodium inside cell increases
fluid within cells increase, causing swelling and edema
what happens when sodium outside cell decrease
fluid enter cell to dilute potassium level, causing reuction in extracellular fluid and thus decrease in bp and dehydration
sources of potassium
found in many fruits
fruits esp melons, oranges, bananas, peaches, veg, mushrooms, brussels sprouts, potatoes, tomatoes, winter squash, limba beans, and carrots
deficiency of potassium
can be caused by diarrhea, vomiting, diabetic acidosis, severe malnutrition, excessive use of laxatives or diuretics
symptoms include nausea, anorexia, fatigue, muscle weakness, adn heart abnormaltieis (tachycardia)
what can hyperkalemia be caused by
dehydration
renal failure
excessive intake
what is sodium
electrolyte
function is contorl fluid balance in blood
cnotrols extracellular fluid and essential fr osmosis
necessary to maintain acid-based balance in body
particpate in transmission of nerve impulses essential for normal muscle function
sources of sodium
table salt (NaCl, 40% sodium)
1 tsp table salt = 2000 mg sidium
salt is typically added to commercially prepared foods
77% of sodium in our diet comes from restaurant and processed foods
softened water
DRI for sidium
1500 mg for 9 yo to adulthood
upper limit for sodium
2300 mg
deficieny of sodium
after severe vomiting, diarrhea, or heavy perspiration
results in dehyxration
also upsets acid-base balance
cells function best at neutral or slightly alkaline so too much acid loss (diring vomiting) can = alkalosis
if alkaline reserve is deficient as a result of staration or fault metabolism like in diabetes acidosis may occur
what can excess of siudm cause
edema
hypertension
cardiovascular conditions like CHF
salt sentive vs salt resistent
salt senstivie - greatest reduction in bp when sodium intake reduced
salt resistant - little or no reduction in bp with reduction of sodium nitaje
types of sodium diet
3-4g (NAS)
1-2g
What is chlorine
electrolye
essential to maintain fluid, electroyle, and acid-base balance
constituent of extraceullular fluids
component of gastric juices where, in combintion w hydrogen, its found in hydrochloric acid, CSF, and muscle and nerve tissue
helps blood carry CO2 to lungs and necessary during immune response when WBC attack foreing cells
sources of chlorine
exclusively in table salt and foods containing NaCL
daily requirement for chlrone
2300 mg a day
deficiecny of chlroide
rare bc found in salt
caused y sever evomiting, diarrhea, excessive use of diuretics, sodium restricted diets
reulstsin alkalosis
sources of magnesium
found primarily in plant foods
leafy green veerables, legumes, nuts, hole grains, and some fruits (like avocadoes and banasas)
milk
lost duiringcommercial food processing and in cooking water so preferable to eat veg and fruit raw
potatoes, seafoods, dairy, whole-grain
magnesium
vital to both hard and soft body tissues
essential for metabolism
regulate nerve and muscle functoins (including heart)
plays from in blood clotting
deficiency of mangsium
among people in wild is unknown
experimentally induced mangesium deficiecny = nausea and mental, emotional, and muscular disorders
- weakness, heart irregularities, disorientation, and seizures
usually caused by other conditions like starvation or extended periods of vomiting or diarrhea; Alcohol consumptions increases magnesium excretion. Therefore, alcoholics are at an increased risk of magnesium deficiency
daily magnesium intake for 0-6 mo
30 mg/day
daily magnesium intake for 6-12 mo
75 mg/day
daily magnesium intake for 1-3yo
80 mg day
daily magnesium intake for 4-8yo
130 mg day
daily magnesium intake for 9-13 yo male
240 mg day
daily magnesium intake for 14-18 y male
410
daily magnesium intake for 19-30 y male
400
daily magnesium intake for 31-70+ y male
420
daily magnesium intake for 9-13 y female
240
daily magnesium intake for 14-18 y female
360
daily magnesium intake for 19-30 y female
310
daily magnesium intake for 31-70+ female
320
daily magnesium intake for 14-18 pregnant
400
daily magnesium intake for 19-30 pregnany
350
daily magnesium intake for 31-50 pregnant
360
daily magnesium intake for 14-18 lactating
360
daily magnesium intake for 19-30 lactating
310
daily magnesium intake for 31-50 lactating
320
AI intake for potassium
4.7a
AI for sodium
1.5
AI for chlroide
2.3
what is sulfur
found in all body cells
contributes to odor of burning hair and tissue
necesary for metabolism
requirement or defiiceny of sulfur
unknown :p
sources of sulfur
component of some amino acids and found in protei nrich foods
what is iron
delier oxygen to body tissue
component of hemoglobin = red color of RBC
hemoglobin allow RVC t ocombine w oxtgen in lungs and carry it to body tissue
component of myoglobin, protein compoun sin muscles that provides oxygen to cells and constituents of other body compounds involved in oxtfen transort
utilized by enzumes involved in making amino acids, hormones, and neurotransmitters
soruces of iron
meat poultry and fish
whole grain cereals, enriched grain products, veg, fruit, eggs, meat, fish, and poultry
heme iron is absorbed more than _____ as effectively as nonhmee iron
twice
how is iron absorbed
chemically changed from ferric to ferrous iron thorugh HCL in stomach
absorption of nonheme iron enchanced by vitamin C-rich food as it holds iron in ferous form
meat protein factor (MPF) can aid in absorption of nonheme iron
what can reduce body absorption of iron
phytic acid and oxalic acid
polyphenols such as tannins in tea and coffee
antacid containing calcium and calcium supplementals
NRC determine how much iron is lost daily
men lose approx 1 mg a day
women lose 1.5 mg a day
____% of ingested iron is absorbed
`10
DRI fir iron
10 mg for men
15 mg for women 11 to childbearing
doubled during pregnancy
15mg for women, increases to 18 for 19-50 yo then drop to 8mg post menopause
Male 14-18 has 11 mg which drops to 9 mg after 19
deficiency of iron
caused by insuffucient intaje, malabsorption, lack of sufficient stomach acid, excessive blood loss,
decreased store of iron prevent hemoglobin synthesis which can become iron deficiency anemia
symptoms include fatigue, weakness, irritablity, SOB, pale skin, spoon shaped finger nails
toxicity of iron
hemochromatosis - inborn error of metabolism, cuases excessive absopriton of iron
damage liver spleen, and heart
terat w phlebotomy (pint of blood removed)
liver damage, infections, bloody stools
what is iodine
component of thyrod hormones (thyroxine, triiodothironine)
necessary for normal function of thyroid gland, determines rate of metablism
primary sources of iodine
iodized salt, seafood, plant foods grown in soil bordering the sea
requriremnt of iodine
150 mg a day (more during pregnancy and lactation)
deficiecny of iodine
T4 and T3 production are decreased
results in goiter (more common in men then women)
causes myxedema (hypothyroidism)
in newborn cretinism
weight gain, slowed mental and physical response
What is zinc
cofactor for more than 300 enzumes
affect many body tissues
essential for gowht, wound healing, taste acuity, glucose tolerances, mobilization of vitami nA within the body
sources of zinc
protein foods esp meat fish eggs dairy productions wheat germ and legumes
DRI for zinc
11 mg for male 14+
8 mg for female (other books says 9 mg for 14-18, 8 mg for 19+)
inc during pregancy and lactation
symptoms of deficiency of zine
decreased appetite and taste acuity
delayed growth
dwarfism
hypogonadism
poor wound healing
anemia
acne like rash
impaired immune response
what is selenium
constituent of most body tissues
mostly in liver kidneys and heart
works with vitamin E in an antioxidant capacity. It assists an enzyme
that helps reduce damage to cell membranes due to exposure to oxygen
function of selenium
component of enzyme that cts as antioxidant
protect cell against oxidation and spares vitamin E
sources of selenium
seafood
kidney
liver
muscle meats
DRI of selenium
70 mcg
deifciency of selenum
unknown but maybe keshan disease
heart disease
txocity of selenium
1 mg or high selenium can cause vomiting, loss of hair and nails, and skin lession
copper
found in all tissue
heaviest concentration in liver, kidneys, muscles, and brain
helps form hemoglobin, aids in transport of iron to bone marrow to form RBC
participates in energy prodcution
sources of copper
many food
organ meats, shellfish, legumes, nuts, cocoa, whole grain cereal
human milk.
DRI for copper
900 mcg
RDA is 890 mcg
dficiency of copper
extremely rare
occur w malabsorption condition and gross protein deficiecny (kwashiorkor)
sometimes in premature infants and in ppl with long term parenteral nutrition (feeding via vein) lacking copper
caused by taking excess zine supplementals
results in anemia, bone demineralization, impaired growth
toxicity of copper
10-15 mg can cuase vomiting
wilsons disease is inherited condition that results in accumulation of coppoer in liver, brain, kidneys, and cornea
causes damage to liver cells and neurons
can treat w coipper binding agents in blpod stream to increase excretion
manganese
constituent of several enzymes involved in metabolism
important in bone formation
plays a role in carbohydrate metabolism and in normal skeletal development.
sources of manganese
whoel grains and tea
veg and fruits
AI of manganese
2.3 mg for men (2.2 in other book)
1.8 mg for women (1.6 in other book)
toxicity of manganese
neurological problems from high concentartion of mangangese dust
toxicity and deficiency is unknown though
fluoride
increases ones resistance to dental caries
strenghtne bones and teeth by making bone mineral less soluble and thus less inclines to be reabsorbed
sources of fluoride
fluoriated water
fish and tea
commerically prepared food w fluoridiated water
AI requirement for fluoride
4 mg for men
3mg for women
other books says 3 mg for both m and f
deficiency of fluoride
tooth decay
excess of fluoride
permanent discoloration or mottling of childrens teeth
chromium
glucose and lipid metaoblism
decrease w age except in lungs (chromium accumulates)
sources of chromium
meat mushrooms nuts organ meats
wheat germ
AI for chromium
35 mg for men
25 mg for women
deficiency in chromium
disturbrances in glucose metabolism
Molybdenum
constituent of enzumes and thought to play roel in metaboliksm
best sources of molybdenum
milk liver legumes and cerea
adequate daily intake requirement of molybdenum
45 mcg
excessive intake of molybdenum
can inhibit copper absoption
how manyminerals are essential for good healt h (that weknow of)
21
how many minerals have RDI’s
15
macrominerals
required in the diet in amounts of 100 or more milligrams per day
microminerals or trace minerals
required in amounts of less than 100 milligrams per day
ultratrace minerals
need in extremely small amoutns
like boron only needed in 1-3mg
macriminerals include
Calcium
Phosphorus Magnesium
Sulfur Sodium
Potassium Chloride
microminerals include
Iron
Zinc Iodine
Fluoride Selenium Copper
Chromium Manganese Molybdenum
trace minerals include
Arsenic Boron Nickel Silicon
Vanadium
All the minerals in your body combined make up only about_____ percent of
your body mass
four
functions of minerals
- helping enzymes complete chemical reactions
- becoming part of body components * aiding normal nerve functioning and muscle contraction
- promoting growth
- regulating acid-base balance in the body
- maintaining body fluid balance
what is bone mass
amount of minerals contained in a given volume of bone
Recommended Dietary Allowance (RDA) for calcium general
males and females ages 14 - 18: 1,300 mg
At age 19 decreases to 1,000 mg
The RDA increases again for women over age 50 and men over age 70.
NIH (National Institutes of Health) reported only ____ percent of older female teens met their daily need for calcium.
10
___ percent of Male teens meet their need for calcium
30
toxicity of calcium side effecta
kidney stones, constipation, and gas
One out of _____ women will face osteoporosis at
some point in their lives.
two
phosphorous makes us ___% of our body eight
1.5
Phosphorus and calcium together represent more than ______ of all the mineral weight in your body.
half
effect of excess phosphorus
hinder the absorption of other minerals
can contribute to bone loss and reduce calcium absorption and utilization
typical eating habits of US teens yields roughly __________ more phosphorus than calcium.
2-4x
P and Ca balance
if excess P, Ca may be leeched from bones to neutrailize acid effect of P
The magnesium content in the body of an adult is less than ____ ounces
two
toxicity from magneiusm
exceeds 350 mg
weakness ands nausea
potassium intake for adolescent and adults females and males
Adolescent F - 2300 mg
adult F - 2600 mg
adolescent males - 3000 mg
adults M - 3400 mg
sodium sensitive
10-15% of population
kidneys have difficulity getting rid of extra sodium
deficiency of zinc symptoms
inder a child’s growth and sexual development.
loss of appetite, reduced resistance to infections, and a decreased sense of taste and smell.
toxicity of zinc
difficult but usally cause supplements
affects absorbent of iron and copper + impair the immune system and reduce good cholesterol (HDL) levels. Toxicity symptoms include diarrhea, nausea, vomiting, and impaired functioning of the immune system.
RDA for selenium
55 mcg
