Chapter 9 - Minerals Flashcards
Describe the bioavailability of minerals
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.
What are phytates
found in plant seeds and are abundant in nuts, legumes, and grains. Impair zinc absorption and calcium absorption
What are oxalates
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
What are tannins
found in tea, coffee, red wine and legumes. Interfere with iron absorption. have been shown to provide antioxidant and cancer reducing properties
What are glucosinolates
found in cruciferous vegetables such as broccoli, Brussel sprouts and cabbage. Compromise iodine absorption
RDA and UL of calcium
RDA 1000 mg
UL 2500 mg
Calcium functions
- essential for structure and function of the body
- key signalling molecule
Special uses of calcium
- may help with the reduction of colorectal cancer
- may help reduce the risk of CVD
Calcium homeostasis
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
Sources of calcium
Diary products eggs, canned fish with bones, fortified milk alternatives, and leafy green vegetables
Calcium deficiency
- decrease in bone density
- osteoporosis
Calcium toxicity
- Abdominal pain
- bone pain and mental confusion
- can be fatal
RDA and UL of phosphorus
RDA 700mg
UL 4000 mg
Phosphorus functions
- found in hydroxyapatite, a crystal that contains both calcium and phosphorus –> mineralizes bones and teeth
- key part o ATP, DNA, and RNA
Sources of phosphorus
Animal product such as salmon, cheese, milk, eggs, and beef and plant products such as boiled lentils, cashews, potatoes, kidney beans, rice and oatmeal
Phosphorus deficiency
- increase risk of osteoporosis, seizures, and coma
- Symptoms anorexia, muscle weakness, anemia, and increased risk of infection
Phosphorus toxicity
rare
hardening of tissues
AI and UL of sodium
AI 1500 mg
UL 2300 mg
Sodium functions
- key electrolyte –> primary cation of the extracellular space
- contributes to fluid balance
Sources of sodium
sodium is typically added to processed foods –> smoked, cured and salted animal products, canned entrees, salted nuts, and prepackaged foods
- Salt
Sodium toxicity
hypoatremia which typically arises due to excessive vomiting, sweating or diarrhea
symptoms: nausea, vomitting irritability, fatigue, loss of appetite, confusion, muscle weakness and spasm
Sodium toxicity
- 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
AI of potassium
3400mg men
2600 mg women
Potassium functions
- Main ion in the intracellular space
Potassium special uses
promotes lower blood pressure
Potassium sorces
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
Potassium deficiency
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
AI and UL of chloride
AI 2300 mg
UL 3600 mg
Functions of chloride
brings a negative charged ion that maintains fluid balance
- helps form hydrochloric acid
Sources of chloride
table salt, vegetables including seaweed, tomatoes, lettuce and celery
chloride deficiency
rare
- may be causes by respiratory issues, vomiting, and kidney malfunction
- may experience difficulty breathing, diarrhea and vomiting
Chloride toxicity
asymptomatic
RDA and UL of magnesium
400-420 mg men
310-320 mg women
L 350 mg - from supplements
Functions of magnesium
- 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
Special uses for magnesium
- may help prevent migraines
- may help with heart health and blood glucose levels
Sources of magnesium
nuts, spinach, soy milk, black beans, edamame, bananas and avocado
Magnesium deficiency
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
Magnesium toxicity
rare
- can lead to GI issues such as diarrhea, nausea and abdominal crams
- can promoted low BP, depression, muscles weakness and tiredness
Sulfur functions
- 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
Sources of sulfur
protein rich foods, cruciferous vegetables like cauliflower, cabbage, kale, broccoli and well as leafy vegetables
Sulfur deficiency
rare
sulfur toxicity
rare
Minor minerals
RDA and UL of iron
8 mg for men
18 mg for women
UL 45 mg
Functions of iron
- crucial for the formation of hemoglobin, oxygen-carrying protein found in red blood cells
- myoglobin, oxygen transporting compound in muscle cells
Sources of iron
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
Iron deficiency
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
Stages of anemia
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
Iron toxicity
- 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
RDA and UL zinc
11 mg men
8 mg women
UL 40 mg
Zinc functions
- 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
Sources of zinc
shellfish, animal products, legumes, dairy products, whole grains, and certain vegetables like mushrooms, kale, peas, spinach and asparagus
zinc deficiency
rare
- vegetarians, vegans and alcoholics are at higher risk
- can cause slowed growth, erectile dysfunction, diarrhea, thinning hair and impaired immunity
zinc toxicity
rare
symptoms include metallic tase in mouth, nausea, vomiting, loss of appetite, abdominal cramps, headache
AI and UL manganese
2.3 mg men
1.8 mg women
UL 11 mg
Functions of manganese
cofactor for many enzymes
- facilitates reactions involved in carbohydrate, protein, and lipid metabolism, bone development and wound healing
Sources manganese
shellfish, and plant produces, muscles, oysters, nuts, beans, chickpeas, whole wheat bread, and leafy green vegetables
Manganese deficiency
epilepsy, osteoporosis and diabetes may increase risk can cause poor growth, compromised fertility, and abnormal carbohydrate and lipid metabolism
Manganese toxicity
tremors, muscle spasms, muscular weakness and hearing loss
RDA and UL of copper
RDA 900 mcg
UL 10000 mcg
Copper functions
- red blood cell production and iron absorption
- cofactor in energy metabolism, DNA synthesis, connective tissues synthesis
Special uses for copper
magnetic therapy bracelets wearable treatment for arthritic
Sources of copper
beef liver, oysters, crab and salmon
potatoes, mushrooms, cashew nuts, and sunflower seeds
Copper deficiency
tremors, tingling, awkward walking patters, numbness and fatigue
Copper toxicity
rare
- vomiting, diarrhea, yellowing skin and muscle pain
- Wilsons disease: liver is unable to remove copper
RDA and UL iodine
150 mcg
UL 1100 mcg
Functions of iodine
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
Sources of iodine
table salt, seaweed, fish eggs, diary products, nuts and enriched bread
Iodine deficiency
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
Iron toxicity
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
RDA and UL of selenium
55 mcg
UL 400 mcg
functions of selenium
reproduction, the production and metabolism of the thyroid hormones
- synthesis of DNA
Special uses of selenium
studied for its potential reduction in CVD and cancer
Sources of selenium
fish, shellfish, eggs, chicken, Brazil nuts, sunflower seeds, and shiitake mushrooms. Depends on the soil in which they are grown
Selenium deficiency
rare
- male infertility, muscle weakness, gating, hair loss and a weakened immune system
Keshan disease: affects heart muscle
Selenium toxicity
hair loss, nail discolouration, muscle and joint pain, headache, and GI symptoms
RDA and UL of molybdenum
45 mcg
2000 mcg
Functions of molybdenum
cofactor for enzymes that breaks down sulphates
Sources of molybdenum
depends on soil content
- legumes, organ meats, liver and kidneys and dairy products
molybdenum deficiency
rare
molybdenum toxicity
rare - over supplementation
may affect growth, promote kidney failure, or promote seizures and brain damage
RI and UL of fluoride
4 mg men
3 mg females
UL 10 mg
Fluoride functions
strengthens bones and teeth
- forms fluorapatite which hardens tooth enamel
Fluoride toxicity
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
