Electrolytes And Trace Minerals Flashcards
Calcium in the diet
Milk
Plants like roots, tubers, legumes
High in leaves like spinach too, but leaves contain oxalic acid/oxalate which inhibits Ca absorption.
Brassica genus/mustard family: broccoli, kale, mustard do not have oxalate
Phosphate in the diet
Soda
Orange juice
High in processed foods
Vitamin K in the diet
Broccoli Kale Spinach Iceberg lettuce Soy bean oil Canola oil Eggs Liver
What are the 2 types of vitamin K and where are they found?
Phylloquinone - plants (spinach, broccoli)
Menaquinone - animal (eggs, liver)
Best form of magnesium
As a salt: Magnesium citrate has best bioavailability
Manganese in food
Cereal grains Legumes Nuts Coffee Tea
Where is silicon found
Soil
High silicon = high bone mineralization
Boron in the diet
Seeds
Nuts
Vegetables
Because these structures have more turgid pressure than fruits and grains. Boron is a cofactor to increase turgid pressure in plant cell walls
Vanadium in the diet
Grain
Brown algae
Mushrooms
Iodine in the diet
Found in soil (so iodine in diet is dependent)
Dairy
Fish
Kelp
When is zinc best absorbed?
Fasted state
Food has phytates. Phytates are too attractive to zinc. Phytates are not absorbed and carry zinc through the body so zinc is not absorbed either.
Copper in the diet
Shellfish Seeds Nuts Whole grains Chocolate!! 🍫
