Chapter 9- Minerals Flashcards
What are the roles of water in the body?
Transportation of nutrients and waste products, fluid balance, thermal regulation, chemical reactions, maintaining homeostasis, solvent, clean tissues pf waste products, lubricant for joints, shock absorber, 50-60% of body weight
What is osmosis?
Fluid moving across semipermeable membrane/diffusion of water. Molecules go from high concentration to low concentration
What is concentration?
Number of molecules per volume
What are the functions of calcium?
MAJOR mineral, 99% in bones and teeth, normal bone structure and strength, blood calcium levels, maintain BP, blood clotting, muscle contractions, an electrolyte, nerve transmission, activates enzymes
What are the symptoms of calcium deficiency?
Osteoporosis
What are the symptoms of calcium toxicity?
constipation, inhibits absorption of other minerals, kidney stones, excess blood calcium levels
What are food sources of calcium?
milk, cheddar cheese, dairy, fortified soy milk, spinach, almonds
What are the functions of Magnesium?
coenzyme, energy metabolism, metabolism of calcium, vitamin D, Vitamin K, and cells use of energy
What are food sources of Magnesium?
Nuts, legumes, whole grain, green vegetables
What are the functions of Sodium?
Fluid balance, primary electrolyte outside of the cells, maintaining acid base balance, muscle contractions, nerve transmission, glucose transport
What are symptoms of Sodium toxicity?
Increases BP, hypertension (over 2300mg)
What are food sources of Sodium?
Processed foods!
What are the functions of Potassium?
Primary electrolyte inside of the cell, fluid balance, muscle contractions, nerve transmission, regulate heart rate
What are the food sources of potassium?
Fruits and vegetables, beans, milk, whole grains, meat, yogurt
What are the functions of Iodine?
Formation of thyroid hormones (BMR, temp regulation, reproduction)
What are the symptoms of Iodine deficiency?
Hypothyroidism, Goiter (enlarged thyroid gland), cretinism (mental and physical delays)
What are food sources of Iodine?
Milk, Iodized salt, seafood
What are the functions of Iron?
Oxygen transport, hemoglobin and myoglobin facilitates oxygen transport, picks up carbon dioxide
What are food sources of Iron?
Heme iron:
animal sources
Non-heme:
plant sources, beans
Does meat or plant sources allow you to absorb Iron better?
Red meat!
How do we output fluid?
Feces, lungs, skin, kidneys
What are symptoms of dehydration?
Nausea, thirst, fast HR, increased body temp, dry mouth, headache, dizziness, dark colored urine, decreased physical activity or performance
What is hard water?
water with minerals in it
What are the risk factors of osteoporosis?
Female, caucasian or asian, age, smoking, alcohol, estrogen, low vitamin D, physically inactive, low calcium, high protein and sodium
What is the treatment of osteoporosis?
fortified foods, supplements, medications, no high iron, estrogen replacement therapy
What are the two types of iron?
heme and non-heme
Which type of iron is better absorbed?
Heme
What increases non-heme absorption?
Vitamin C, cast iron skillet, acidic foods, meat, fish, and poultry
What decreases non-heme absorption?
Oxalates (dark leafy greens), phytates in grains and legumes, calcium, tanons found in teas
Who is at high risk for low iron?
Women and menstruation
What does controlled BP prevent?
CVD, strokes, kidney disease, vision problems, sudden death, poor circulation, and decline in brain function
What are contributors to hypertension?
Family history, atherosclerosis, excess body fat, inactivity, excess alcohol intake, high sodium intake, smoking, african american, elevated blood lipoproteins
What are the top four contributors to hypertension in order?
Excess body fat, inactivity, excess alcohol intake, and high sodium intake
What should you know about the DASH diet?
It is high in fruits and vegetables and low in sodium
What are the symptoms of Iron deficiency?
Anemia, weak, tired, fatigue, rapid HR, pale, headache, inability to focus, poor appetite, susceptible to infections, pica.
In children- poor mental development
What are the symptoms of Iron toxicity?
Tissue damage, damage to intestinal lining, changes in PH, shock, liver failure, heart disease
What are the functions of Zinc?
Helps enzymes with gene regulation, making heme, protects cells against oxidative damage, and growth!!
What are symptoms of Zinc deficiency?
Poor growth
What are the symptoms of Zinc toxicity?
Low HDL, interferes with other minerals (iron, copper)
What are food sources of Zinc?
Meats, whole grains, yogurt
What are the functions of Fluoride?
Stabilizing bones and strength, prevention of dental carries, 95% found in teeth and bones
What are the symptoms of Fluoride toxicity?
Mottling (erosion and discoloration of teeth), weak teeth and bones, bone malformations
What is the source of Fluoride?
What is put into water supply
What are the functions of Selenium?
Antioxidant
