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Natural Health Fundamentals > Lesson 3.3.3 Minerals > Flashcards

Lesson 3.3.3 Minerals Flashcards

1
Q

What do minerals provide to the body?

A

Some of these regulate the water and acid-alkaline balance in the body, which is vital to supporting life. Minerals provide structure to our skeletal system and promote nerve impulses, along with a multitude of other functions.

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2
Q

Which minerals are needed in amounts greater than 100 mg/day?

A

Calcium, chloride, magnesium, phosphorus, potassium, sodium, and sulphur are major minerals that are required in amounts greater than 100 mg/day.

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3
Q

Name the trace minerals.

A

Other minerals are needed by the body but only in trace amounts: iron, zinc, copper, manganese, fluoride, chromium, molybdenum, selenium, and iodine.

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4
Q

What are the daily requirements for trace minerals?

A

Trace minerals are required in amounts less than 100 mg/day in our diets.

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5
Q

What is the most abundant mineral in the body?

A

Calcium.

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6
Q

What is calcium needed for?

A

Calcium ensures strong bones and teeth. In addition, the body depends on this mineral for normal nerve conduction, muscle contraction, acid-alkaline balance, and blood clotting.

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7
Q

What are the sources of calcium?

A

Food sources of calcium include broccoli, kale, tahini (sesame butter), dandelion greens, seafood, oats, organic dairy products, and figs.

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8
Q

Name the two minerals that magnesium works with.

A

Calcium and phosphorus.

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9
Q

Where is chloride found?

A

In the stomach acids, HCL.

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10
Q

What other functions does chloride perform?

A

It is also needed to maintain the acid-alkaline balance of bodily fluids and the water balance within the body.

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11
Q

What is the dietary source of chloride?

A

Most chloride in the diet comes from salt (sodium chloride).

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12
Q

Is chloride considered an electrolyte?

A

Yes.

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13
Q

What does magnesium provide to the body?

A

Magnesium works to build bones, conduct nerve impulses, and contract muscles. During metabolism, it increases enzymatic activity essential for the production of energy, especially in the heart, brain, and other vital organs.

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14
Q

What are the sources of magnesium?

A

Green leafy vegetables, lima beans, whole grains, seafood, nuts, and seeds are excellent sources of magnesium.

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15
Q

Is phosphorous common in the body?

A

Next to calcium, phosphorus is the second-most common mineral in the body.

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16
Q

Does phosphorus work jointly with calcium?

A

Yes.

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17
Q

What is the role of phosphorous in the body?

A

Intricately related to calcium, the two are needed for nerve conduction and muscle contraction. Together they also lend structure to the bones and teeth. Phosphorus is also a component of adenosine triphosphate (ATP), the main energy currency in cells, and of DNA and RNA.

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18
Q

What is ATP?

A

It is the short form for adenosine triphosphate (ATP), the main energy currency in cells, and of DNA and RNA.

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19
Q

Is phosphorous over ingested?

A

Most people tend to ingest an overabundance of it in the form of phosphates, especially from meat products and soft drinks.

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20
Q

Is an over abundance of phosphorous beneficial?

A

No. Too much phosphorus interferes with calcium absorption.

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21
Q

What are the sources of phosphorous?

A

Dairy products, meats, seeds, and nuts are sources of phosphorus.

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22
Q

What mineral element is a companion for potassium?

A

Sodium.

23
Q

How does potassium work in the body?

A

This mineral works with sodium to regulate the water and acid-alkaline balance in the body and to stimulate nerve impulses and muscle contractions in conjunction with calcium. It is an important mineral in kidney function and helps supply the brain with oxygen.

24
Q

How does potassium perform as an electrolyte?

A

As an electrolyte, potassium transmits electrochemical impulses to regulate the heartbeat. The actions of potassium are strongly tied to the other electrolytes, sodium and chloride.

25
Q

What causes high pressure?

A

While a balance of these minerals is important, excessive sodium and chloride can cause high blood pressure.

26
Q

What are the sources of potassium?

A

Eating fresh fruits and vegetables and whole grains regularly provides abundant potassium for the body’s requirements.

27
Q

What is the main function of sodium?

A

The main function of sodium is to regulate the water and acid-alkaline balance in the body, although it performs a multitude of other functions. Sodium is essential for nerve stimulation and muscle contraction.

28
Q

When should sodium be supplemented in the diet?

A

Except to replace electrolytes in dehydration, sodium should not be supplemented in the diet; it should be avoided.

29
Q

What conditions are produced by an excess of sodium?

A

Excess amounts of sodium have contributed to water retention and high blood pressure in some cases.

30
Q

What is the role of sulphur in the body?

A

Sulphur plays an essential role in fat, carbohydrate, and protein metabolism. Since some amino acids contain this mineral, adequate amounts of protein ensure an ample supply of sulphur.

31
Q

Do amino acids contain sulphur?

A

Yes.

32
Q

What is the value of iron?

A

Known for its critical role in transporting oxygen in red blood cells, iron not only improves energy and prevents anemia but also provides each cell with oxygen to function better. As the most abundant trace mineral in the body, iron is also involved in other body functions, including enzymatic reactions vital for energy, metabolism, and DNA.

33
Q

What are the sources of iron?

A

Those who require more iron may obtain it from eating lean, organic red meat, eggs, green leafy vegetables, whole grains, blackstrap molasses, dulse, almonds, beans, and whole grains.

34
Q

How does zinc benefit the body?

A

Food sources of zinc include beans, lean beef, seafoods, whole grains, egg yolk, and soybeans.

35
Q

What are the sources of zinc?

A

Food sources of zinc include beans, lean beef, seafoods, whole grains, egg yolk, and soybeans.

36
Q

What is the role of copper in the body?

A

Essential for many enzymatic reactions, copper is a trace mineral required for a variety of body processes. Together with iron, copper helps the red blood cells transport oxygen. Among its long list of functions, copper also lends both strength and elasticity to connective tissue.

37
Q

What are the sources of copper?

A

Food sources of copper include almonds, avocados, mushrooms, salmon, nuts, beets, beans, and barley.

38
Q

What is the role of Manganese in the body?

A

This mineral is essential for the metabolism of carbohydrates, fats, and proteins. It is also a part of an antioxidant enzyme, thus helping to protect the cells of the body from oxidative damage.

39
Q

What are the sources of manganese?

A

The best food sources of manganese include spinach, raspberries, nuts, whole grains, and tea.

40
Q

What are the benefits of fluoride?

A

This mineral assists in the formation of healthy teeth and bones.

41
Q

What argument is in favor of fluoride?

A

Proponents of fluoride in drinking water maintain that optimum levels of 0.5 to 0.8 ppm prevent tooth decay and contribute to bone mineralization. Fluoridation of drinking water is supported by Health Canada, the Canadian and American Dental Associations, and the World Health Organization.

42
Q

What is the argument against fluoride?

A

On the other hand, fluoride can be harmful if ingested long term at levels greater than 4 ppm; however, some experts say this recommendation is too high, and should be set to a maximum of 2 ppm. Fluoride can cause osteoporosis, bone fractures, or skeletal fluorosis. Other potential health problems being studied include osteosarcoma, a rare bone cancer; as well as fluoride’s negative effects on the reproductive system, kidneys, endocrine system, and brain. In children, fluoride has been linked to lower IQ.

43
Q

What are the sources of flouride?

A

Fluoridated water, seafood, and tea are sources of fluoride.

44
Q

What does chromium do for the body?

A

The mineral chromium is known for its ability to stabilize sugar imbalances in the blood by enhancing the capability of insulin to move glucose from the blood to the cells. It also contributes to immune system health and growth.

45
Q

What are the sources of chromium?

A

To increase chromium in the body, eat more whole grains, blackstrap molasses, seafood, mushrooms, and potatoes.

46
Q

What is the role of Molybdenum in the body?

A

This mineral works as a coenzyme, helping other enzymes detoxify alcohol, metabolize sulphur, and release iron from the liver so that oxygen can be transported to body cells and tissues.

47
Q

What are the sources of molybdenum?

A

Food sources of molybdenum include whole grains, dark green leafy vegetables, dairy, and beans.

48
Q

What is the role of selenium in the body?

A

An antioxidant, selenium works with vitamin E to fight free-radical damage. This trace mineral also plays a role in helping maintain body temperature and basal metabolic rate, as it is needed to make thyroid hormone.

49
Q

What are the sources of selenium?

A

The amount of selenium in foods is greatly affected by the condition of the soil it is grown in. Generally, selenium should be available in Brazil nuts, broccoli, brown rice, chicken, seafoods, garlic, and onions.

50
Q

Why is iodine needed by the body?

A

This mineral is crucial for regulating the body’s metabolism. Found mainly in the thyroid gland, it is needed to produce thyroid hormones that stimulate the body’s basal metabolic rate. This is important for burning fat and increasing energy, and for normal growth and development in children.

51
Q

What are the sources of iodine?

A

For this reason, food sources of iodine, especially kelp, are recommended instead of inorganic sources such as potassium or sodium iodide. This important mineral may be consumed in the form of sea vegetables and saltwater fish.

52
Q

What condition arises from too little iodine?

A

Too little iodine leads to an underactive thyroid, or hypothyroidism.

53
Q

What condition arises from too much iodine?

A

Over supplementing is also harmful to the thyroid gland.

Natural Health Fundamentals (43 decks)

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