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BPK 110 > Chapter 9 - Minerals > Flashcards

Chapter 9 - Minerals Flashcards

1
Q

Describe the bioavailability of minerals

A

Refers to its availability in food as well as it propensity to be absorbed.
The mineral content of an animal depends on what that animal consumes.

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2
Q

What are phytates

A

found in plant seeds and are abundant in nuts, legumes, and grains. Impair zinc absorption and calcium absorption

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3
Q

What are oxalates

A

found in leafy green vegetables, nuts and seeds. binds to mineral, forming compounds that cannot be absorbed decreases calcium and iron. Boiling foods high in oxalates can reduce their content

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4
Q

What are tannins

A

found in tea, coffee, red wine and legumes. Interfere with iron absorption. have been shown to provide antioxidant and cancer reducing properties

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5
Q

What are glucosinolates

A

found in cruciferous vegetables such as broccoli, Brussel sprouts and cabbage. Compromise iodine absorption

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6
Q

RDA and UL of calcium

A

RDA 1000 mg
UL 2500 mg

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7
Q

Calcium functions

A
  • essential for structure and function of the body
  • key signalling molecule
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8
Q

Special uses of calcium

A
  • may help with the reduction of colorectal cancer
  • may help reduce the risk of CVD
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9
Q

Calcium homeostasis

A

If calcium levels are too low it can impair the bodies ability to function properly. parathyroid is released (PTH) promoting calcium release from bones (via osteoclasts), decreases calcium excretion at the kidneys, and promotes activation of vitamin D at the kidneys (promotes absorption of calcium in the small intestine
however, if levels are to high it can deposit in tissues hardening them and damaging them. Calcitonin impairs otesoclasts, promotes calcium excretion at kidneys and decreases calcium absorption in the small intestine

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10
Q

Sources of calcium

A

Diary products eggs, canned fish with bones, fortified milk alternatives, and leafy green vegetables

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11
Q

Calcium deficiency

A
  • decrease in bone density
  • osteoporosis
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12
Q

Calcium toxicity

A
  • Abdominal pain
  • bone pain and mental confusion
  • can be fatal
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13
Q

RDA and UL of phosphorus

A

RDA 700mg
UL 4000 mg

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14
Q

Phosphorus functions

A
  • found in hydroxyapatite, a crystal that contains both calcium and phosphorus –> mineralizes bones and teeth
  • key part o ATP, DNA, and RNA
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15
Q

Sources of phosphorus

A

Animal product such as salmon, cheese, milk, eggs, and beef and plant products such as boiled lentils, cashews, potatoes, kidney beans, rice and oatmeal

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16
Q

Phosphorus deficiency

A
  • increase risk of osteoporosis, seizures, and coma
  • Symptoms anorexia, muscle weakness, anemia, and increased risk of infection
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17
Q

Phosphorus toxicity

A

rare
hardening of tissues

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18
Q

AI and UL of sodium

A

AI 1500 mg
UL 2300 mg

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19
Q

Sodium functions

A
  • key electrolyte –> primary cation of the extracellular space
  • contributes to fluid balance
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20
Q

Sources of sodium

A

sodium is typically added to processed foods –> smoked, cured and salted animal products, canned entrees, salted nuts, and prepackaged foods
- Salt

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21
Q

Sodium toxicity

A

hypoatremia which typically arises due to excessive vomiting, sweating or diarrhea
symptoms: nausea, vomitting irritability, fatigue, loss of appetite, confusion, muscle weakness and spasm

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22
Q

Sodium toxicity

A
  • excessive loss of body water which concentrates the amount of sodium in the body –> results in thirst, weakness, nausea and loss of appetite
  • can progress to confusion, muscle twitching and brain hemorrhages
  • Increases risk of hypertension –< high BP
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23
Q

AI of potassium

A

3400mg men
2600 mg women

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24
Q

Potassium functions

A
  • Main ion in the intracellular space
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25
Q

Potassium special uses

A

promotes lower blood pressure

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26
Q

Potassium sorces

A

abundant in many whole foods but is often removed during food processing
- dried apricots, lentils, squash, potatoes, kidney beans, bananas, dairy products and salmon are all high in potassium

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27
Q

Potassium deficiency

A

no obvious symptoms: weakness, or cramps
- low blood potassium may increase risk of irregular heart rhythm –> slower heart rate and risk of cardiac arrest
- typically caused by excessive vomiting, diarrhea or certain medications

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28
Q

AI and UL of chloride

A

AI 2300 mg
UL 3600 mg

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29
Q

Functions of chloride

A

brings a negative charged ion that maintains fluid balance
- helps form hydrochloric acid

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30
Q

Sources of chloride

A

table salt, vegetables including seaweed, tomatoes, lettuce and celery

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31
Q

chloride deficiency

A

rare
- may be causes by respiratory issues, vomiting, and kidney malfunction
- may experience difficulty breathing, diarrhea and vomiting

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32
Q

Chloride toxicity

A

asymptomatic

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33
Q

RDA and UL of magnesium

A

400-420 mg men
310-320 mg women
L 350 mg - from supplements

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34
Q

Functions of magnesium

A
  • cofactor for more than 600 enzymes
  • involved in enzymatic reactions including energy metabolism, and protein synthesis
  • Helps DNA and RNA form their three-dimensional structure
  • healthy brain development and maintaining a healthy heart
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35
Q

Special uses for magnesium

A
  • may help prevent migraines
  • may help with heart health and blood glucose levels
36
Q

Sources of magnesium

A

nuts, spinach, soy milk, black beans, edamame, bananas and avocado

37
Q

Magnesium deficiency

A

rare
- people with kidney malfunction or alcoholism may experience loss of appetite, nausea, vomiting, fatigue, ad weakness
- Can progress to cramping, umbers, tingling, heart irregularities and seizures

38
Q

Magnesium toxicity

A

rare
- can lead to GI issues such as diarrhea, nausea and abdominal crams
- can promoted low BP, depression, muscles weakness and tiredness

39
Q

Sulfur functions

A
  • critical for the synthesis of amino acids methionine and cysteine
  • needed for the formation the enzyme glutathione peroxidase and important antioxidant that can decrease cellular damage
40
Q

Sources of sulfur

A

protein rich foods, cruciferous vegetables like cauliflower, cabbage, kale, broccoli and well as leafy vegetables

41
Q

Sulfur deficiency

A

rare

42
Q

sulfur toxicity

A

rare

43
Q

Minor minerals

A
44
Q

RDA and UL of iron

A

8 mg for men
18 mg for women
UL 45 mg

45
Q

Functions of iron

A
  • crucial for the formation of hemoglobin, oxygen-carrying protein found in red blood cells
  • myoglobin, oxygen transporting compound in muscle cells
46
Q

Sources of iron

A

Heme iron - form that exists in blood and is found in animal products such as red meat, poultry and seafood.
Non heme iron - found in plants products and animal products: lentils, beans, chickpeas, tofu, cashews, and chia seeds

47
Q

Iron deficiency

A

iron deficiency anemia - not enough red blood cells, symptoms include lethargy, tiredness, weakness, hair loss, pale skin
- most common dietary deficiency
- most common in vegetarians, women, athletes, and pregnancy

48
Q

Stages of anemia

A

Mild iron deficiency: low iron levels in blood, bone marrow
Marginal iron deficiency: levels in liver, muscle and spleen also depleted
Iron-deficiency anemia: levels in red blood cells also depleted

49
Q

Iron toxicity

A
  • Hepcidin is the iron regulatory hormone - main function is to suppress absorption when levels are high
  • Iron poisoning can lead to organ failure, coma, and death
    Can have rare genetic condition hemochromatosis which can cause dysregulated iron absorption and causes higher risk of liver cancer, liver cirrhosis and heart disease
50
Q

RDA and UL zinc

A

11 mg men
8 mg women
UL 40 mg

51
Q

Zinc functions

A
  • cofactor for more than 100 different enzymes
  • plays a role in gene expression, enzyme and immune function, protein and DNA synthesis, wound healing, and growth and development
  • antioxidants superoxide disputase and glutathione peroxidase
52
Q

Sources of zinc

A

shellfish, animal products, legumes, dairy products, whole grains, and certain vegetables like mushrooms, kale, peas, spinach and asparagus

53
Q

zinc deficiency

A

rare
- vegetarians, vegans and alcoholics are at higher risk
- can cause slowed growth, erectile dysfunction, diarrhea, thinning hair and impaired immunity

54
Q

zinc toxicity

A

rare
symptoms include metallic tase in mouth, nausea, vomiting, loss of appetite, abdominal cramps, headache

55
Q

AI and UL manganese

A

2.3 mg men
1.8 mg women
UL 11 mg

56
Q

Functions of manganese

A

cofactor for many enzymes
- facilitates reactions involved in carbohydrate, protein, and lipid metabolism, bone development and wound healing

57
Q

Sources manganese

A

shellfish, and plant produces, muscles, oysters, nuts, beans, chickpeas, whole wheat bread, and leafy green vegetables

58
Q

Manganese deficiency

A

epilepsy, osteoporosis and diabetes may increase risk can cause poor growth, compromised fertility, and abnormal carbohydrate and lipid metabolism

59
Q

Manganese toxicity

A

tremors, muscle spasms, muscular weakness and hearing loss

60
Q

RDA and UL of copper

A

RDA 900 mcg
UL 10000 mcg

61
Q

Copper functions

A
  • red blood cell production and iron absorption
  • cofactor in energy metabolism, DNA synthesis, connective tissues synthesis
62
Q

Special uses for copper

A

magnetic therapy bracelets wearable treatment for arthritic

63
Q

Sources of copper

A

beef liver, oysters, crab and salmon
potatoes, mushrooms, cashew nuts, and sunflower seeds

64
Q

Copper deficiency

A

tremors, tingling, awkward walking patters, numbness and fatigue

65
Q

Copper toxicity

A

rare
- vomiting, diarrhea, yellowing skin and muscle pain
- Wilsons disease: liver is unable to remove copper

66
Q

RDA and UL iodine

A

150 mcg
UL 1100 mcg

67
Q

Functions of iodine

A

Essential component of two thyroid hormones: thyroxine (T4) and triiodothyronine (T3) secreted by the thyroid
- regulation of fuel use, protein synthesis, heartbeat, body temperature regulation, muscle contraction and cell turn over

68
Q

Sources of iodine

A

table salt, seaweed, fish eggs, diary products, nuts and enriched bread

69
Q

Iodine deficiency

A

goiter: enlargement of the thyroid gland
heart disease, peripheral neuropathy, infertility and mental health issues like depression
- Congenital iodine deficiency syndrome: neurological issues in babies either pre or post natal –> deaf mutism, difficulties with muscular control, slowed growth

70
Q

Iron toxicity

A

diarrhea, nausea, vomiting
In severe cases it can lead to the swelling or airways, limiting breathing, a lowered heart rate and even coma
- hyperthyroidism: accelerated heart rate, muscle weakness, and unexplained weight loss, goiter

71
Q

RDA and UL of selenium

A

55 mcg
UL 400 mcg

72
Q

functions of selenium

A

reproduction, the production and metabolism of the thyroid hormones
- synthesis of DNA

73
Q

Special uses of selenium

A

studied for its potential reduction in CVD and cancer

74
Q

Sources of selenium

A

fish, shellfish, eggs, chicken, Brazil nuts, sunflower seeds, and shiitake mushrooms. Depends on the soil in which they are grown

75
Q

Selenium deficiency

A

rare
- male infertility, muscle weakness, gating, hair loss and a weakened immune system
Keshan disease: affects heart muscle

76
Q

Selenium toxicity

A

hair loss, nail discolouration, muscle and joint pain, headache, and GI symptoms

77
Q

RDA and UL of molybdenum

A

45 mcg
2000 mcg

78
Q

Functions of molybdenum

A

cofactor for enzymes that breaks down sulphates

79
Q

Sources of molybdenum

A

depends on soil content
- legumes, organ meats, liver and kidneys and dairy products

80
Q

molybdenum deficiency

A

rare

81
Q

molybdenum toxicity

A

rare - over supplementation
may affect growth, promote kidney failure, or promote seizures and brain damage

82
Q

RI and UL of fluoride

A

4 mg men
3 mg females
UL 10 mg

83
Q

Fluoride functions

A

strengthens bones and teeth
- forms fluorapatite which hardens tooth enamel

84
Q

Fluoride toxicity

A

Can lead to fluorosis common in children under 8 negatively affects tooth enamel and can lead to discolouration and can lead to tooth damage
evidenced buy white spots on the teeth

85
Q
A

BPK 110 (5 decks)

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