D1_L2 Pt 4: Minerals 1

Question 1

Which is the most abundant mineral

Answer 1

Calcium

Question 2

Calcium needs:
M/F 19-50
M/F 51-70
M/F 70+

Answer 2

M/F 19-50: 1,000 mg
M 51-70: 1,000 mg
F 51-70: 1,200 mg
M/F 70+: 1,200 mg

Question 3

Functions of calcium

Answer 3

Maintains bones & teeth
Heart function
Smooth muscle contraction
Clotting
Nerve transmission

Question 4

_____ hormone wants to keep calcium high
Why?

Answer 4

Parathyroid
It increases bone resorption
Think paratHYroid
Think PrathyRoID RIDs calcium from bones

Question 5

______ wants to keep calcium low
Why?

Answer 5

Calcitonin
It decreases bone resorption
Think CaLcitOnin
Think CalcitonIN keeps calcium IN bones

Question 6

Calcium deficiency symptoms

Answer 6

Tetany (involuntary muscle contractions)
Osteoporosis/osteopenia
Tooth decay

Question 7

Sources of calcium

Answer 7

Think Mr T had GoLD teeth
Tofu
Green leafy veggies
Legumes
Dairy

Question 8

Which is the second most abundant mineral

Answer 8

Phosphorus
Think 2 S’s = second

Question 9

Functions of phosphorus

Answer 9

Combines w/ calcium to make hydroxyapatite (makes bones & teeth rigid)
Part of DNA, RNA, & ATP

Question 10

Phosphorus levels are regulated by

Answer 10

PTH & calcitriol

Question 11

How common is it to have phosphorus deficiency?

Answer 11

Rare

Question 12

Sources of phosphorus

Answer 12

Think CHEF DoM
Cheese, Chicken
pHosphorus
Eggs
Fish
Dark soda
o
Meat, Milk

Question 13

Functions of iron

Answer 13

Component of hemoglobin
Transfers O2 to body’s tissues
Component of enzymes (such as catalase)
Interacts w/ copper & zinc

Question 14

What are the 4 states of iron?

Answer 14

Ferric
Transferrin
Ferrous
Ferritin

Question 15

Ferric iron is found in ___

Answer 15

Food
Think Fer-RIC(e)

Question 16

What does transferrin do?

Answer 16

Binds iron & transports it throughout the body

Question 17

Which form of iron is most readily absorbed

Answer 17

Ferrous

Question 18

_____ is stored iron

Answer 18

Ferritin
Think FerriTIN stored IN a TIN

Question 19

Hemochromatosis

Answer 19

Build up of too much iron

Question 20

Iron deficiency symptoms

Answer 20

Think iron PAWS
Pale conjunctiva, Pale tongue, Pica
Anemia (microcytic - small RBC)
Weakness
Spoon-shaped nails (koilonychia)

Question 21

Heme iron comes from ____
Non-heme iron comes from ____
Which is more easily absorbed?

Answer 21

Animal sources
Plant sources
Heme iron

Question 22

What are some things that help absorb non-heme iron?

Answer 22

Ascorbic acid (vitamin C)
Lactic acid
Gastric juice
Calcium in the presence of oxalates

Question 23

Foods that have ____ but lack _____, ______, & _____ interfere with iron absorption

Answer 23

Have calcium
Lack oxalates, tannins, & eggs

Question 24

Functions of magnesium (7)

Answer 24

Muscle contraction, blood clotting, strong teeth & bones, makes ATP more stable, glycolysis, fatty acid synthesis, & protein synthesis

Question 25

About 1/2 of magnesium is found in _____, other 1/2 is found _____ _____ (______)

Answer 25

Bone
Inside cells (intracellular)

Question 26

Magnesium is the central core of ______

Answer 26

Chlorophyll

Question 27

Magnesium needs are increased with higher dietary intake of ____, ____ __, & _____

Answer 27

Calcium, vitamin D, & protein

Question 28

Deficiency symptoms of magnesium
How common is magnesium deficiency

Answer 28

Tremors, numbness, tingling, & cramps
Very rare

Question 29

Sources of magnesium

Answer 29

Think MagnesiNuMB
Widely distributed among foods but high sources
Nuts
u
Most foods/Milk
Bread