Lesson 8 Flashcards
are minerals indestructible
YES
which living organism synthesizes minerals?
none
what percent of elements are crucial to humans ?
25%
how many major and trace minerals are in the elements ?
7 major
8 trace
what is a major mineral
a mineral that you need >100 mg/day of
what is a trace mineral
a mineral that you need <100 mg/day of
are trace minerals less important than major ones ?
no just less abundant
what two minerals combine to form the skeleton ?
calcium and phosphorus
what is the most abundant trace mineral in the body ?
iron
what are 8 main minerals in the body
calcium, phosphorus, potassium, sulphur, sodium, chloride, magnesium, iron
what is intracellular fluid ?
fluid within cells
what percentage of body water does intracellular fluid account for ?
66% (2/3)
what is intracellular fluid high in ?
potassium and phosphate
what are the two extracellular fluids ?
interstitial and intravascular
what is interstitial fluid high in ?
sodium and chloride
what are our sources of minerals ?
food
water
what are the 7 major minerals ?
Calcium Chlorine Magnesium Potassium Phosphorus Sodium Sulfur
CCMPPSS
what are the 8 trace minerals ?
Chromium Copper Fluorine Iodine Iron Manganese Selenium Zinc
what is the daily requirement for major minerals and trace minerals ?
major >100 mg/day
trace <100 mg/day
what does it mean to be a trace mineral ?
just as important just not as abundant
what are the two main minerals in the body ?
calcium and phosphorus
what do calcium and phosphorus combine for in the body ?
skeleton
what is the most abundant trace mineral
iron
what is a compartment in the body ?
gland, bone, body fluid
does tap water have minerals ?
yes
what is hard water ?
tap water with high concentration of calcium and magnesium
what is soft water ?
water treated with sodium or potassium
what makes water harder ?
the greater the mineral content
soft water puts you at risk of what ?
hypertension
hard water reduces which disease
hypertension
what does bioavailability mostly depend on ?
physiology, source (some foods have more bioavailability of a certain mineral)
what are binding factors and what do they do to bioavailability
binding factors such as oxalates and phytates from plants prevent absorption of calcium, iron, zinc
can presence of other minerals affect bioavailability? which 4?
yes
Mg, Ca, Fe, Cu compete
which minerals (4) play a role in energy metabolism w vit B ?
iodide
zinc
chromium
iron
which minerals play a role in vision ?
none
which mineral aids aa metabolism ?
zinc
which mineral aids DNA metabolism ?
zinc
which 4 minerals aid vit C and D in bone health ?
calcium, phosphorus, magnesium, fluoride
which 3 minerals are antioxidants ?
zinc, copper, selenium
which 3 minerals aid in growth and development
zinc
calcium
iodide
which 3 minerals aid blood health ?
iron
zinc
calcium
how much sodium do Canadians eat per day? how much should they eat ?
3400 mg
should eat less than 2300 mg
what is the major cause of CVD ?
high BP
which 6 diseases can a high sodium diet be a risk factor for
stroke kidney disease CVD asthma osteoporosis stomach cancer
where is most calcium found ?
in bone and teeth (99.9%)
what is calcium stored in bones as ?
hydroxyapatite cristals
what is the purpose of calcium stored in bones ?
partly to act as a reservoir for when blood calcium levels drop
what is the structure of calcium in bone ?
stored as hydroxyapatite crystals in collagen triple helix
what are the two places calcium is found in the body?
in bone 99.9%
in ionic form in synaptic cleft and interstitial compartments <1%
what is the role of calcium in neural communication ?
calcium flows into presynaptic neuron through voltage-gated channels, causing NT to release
why does calcium have to be controlled ?
because it affects neural communications and controls the release of NT from synaptic vesicles
what are osteoclasts ?
cells that break down bone during growth
what are osteoblasts ?
cells that build new bone during growth
what happens when blood calcium levels drop in the bone?
bone is demineralized to liberate calcium into the blood at ANY age
with age, what changes in the bone ?
activity of osteoblasts declines, but activity of osteoclasts continues, leading to bone loss
the activity of osteoclasts and osteoblasts is regulated by what glands ?
thyroid and parathyroid
what does the parathyroid gland do when calcium levels drop ?
calcium levels drop is signalled to the PTH
PTH stimulates vitamin D activation
vitamin D and PTH increase calcium reabsorption in kidneys
vit D enhances calcium absorption by increasing the bioavailability of calcium in intestines
vit D and PTH stimulate osteoclasts to break down bone to release calcium into blood
what inhibits PTH ?
rising blood calcium levels
during falling blood calcium levels, which compounds act on the kidneys ?
PTH and vit D
during falling blood calcium levels, which compounds act on the intestines ?
only vit D
during falling blood calcium levels, which compounds act on the bone?
PTH and vit D
how do you calculate calcium amount absorbed?
calcium per serving * bioavailability
which foods have high calcium bioavailability (>50%) ?
cauliflower, broccoli, cabbage, kale
which foods have medium calcium bioavailability (20-30%)
milk, almonds, yogurt, potatoes
which foods have low calcium bioavailability (3) (<5%)
spinach, rhubarb, swiss chard
what is the connection between salt and calcium diets ? why?
diets high in salt deplete calcium in the body
probably because more salt means more water excreted by osmosis, so less calcium is reabsorbed
what is peak bone mass ?
highest attainable bone density for an individual, developed during the first 30 years of life
which hormone decreases osteoclast activity? what are the implications ?
estrogen decreases osteoclast activity
after menopause, no estrogen means more osteoclasts
between woman A and B, is there going to be the same rate of decline? the same age of onset ? same bone mass ?
same rate of decline, same age of onset of decline
however, some women enter adulthood with more calcium and therefore finish at 60 with enough bone mass that they won’t have osteoporosis
what is osteoporosis ?
a disease of severely low bone density
what are people with osteoporosis susceptible to?
fracture
what is a tell tale sign of osteoporosis ?
shrinking in height due to vertebrae collapsing
what are three ways to minimize risk of osteoporosis ?
maximize peak bone mass in early adulthood
resistance exercise
RDA for calcium
with a dietary deficiency in calcium, is blood calcium low or normal ?
normal because bones give up their calcium for it
what are the two places phosphorus is stored and in which proportion ?
85% stored in bone as hydroxyapatite crystals (with calcium)
15% in intracellular fluid
what foods contain phosphorus ?
all foods
what is the form of phosphorus in soft drinks ?
phosphoric acid
what is the risk of having too much phosphorus (which is readily available)
if you eat too much compared to calcium, this causes calcium to leech out of teeth causing severe tooth decay
where is the majority of magnesium found
in bones
what is the role of magnesium in bones ?
influences the formation of hydroxyapatite crystals
where is magnesium found (3 places)
bone
muscle cells
intracellular fluid of cells
where is magnesium found in plants ?
associated with chlorophyll
what food is a good source of magnesium and why
any deep green leafy vegetable is good bc chlorophyll is associated with it
also legumes
is magnesium easy to get ?
nope most ppl don’t meet the RDA for it
why is it important to get enough magnesium ?
because if not, your body will take it from your bones
what does the acid in stomach originate from ?
salt
what is the role of Cl and Na
extracellular ions
what are two roles of Na
fluid balance and nerve impulse transmission
what is a role of Cl- in the GI
forms HCl
what is the difference between table salt and fleur de sel
table salt is mined from inland salt deposits
fleur de sel is from artificial salt ponds, you evaporate the seawater
what are the 5 steps of neural communication
electrical signal (AP)
calcium in presynaptic neuron
NT released in synapse
NT binds to ion channels on postsynaptic neuron and Na goes into postsynaptic cell
NT binds to receptors and opens ion channel
why is sodium crucial in fluid balance ?
controls volume of extracellular fluid
high sodium intake is associated w what disease
hypertension
do most people respect the UL for sodium
no
what heart type is a sign of heart failure
enlarged heart (heart being overworked)
what is the AI for sodium
1500 mg/day
what is the UL for sodium
2300 mg /day
where is 95% of potassium found ?
inside cells
what kind of food doesn’t have potassium
processed foods because cells not intact
increasing potassium intake leads to what ?
lowered BP
how many new RBC do we produce per day
2 billion
what is heme ?
the non protein portion of Hb which holds iron
why is iron crucial to blood health ?
bc constitutes Hb so without it o2 has nowhere to bind
too little iron = too much in terms of deadliness, true or false ?
true
what is ferritin ?
the iron storage protein
what does absorption of iron mainly depend on ?
iron status of body
what does ferritin do ?
binds to iron to prevent it from entering the bloodstream
in healthy iron status, what happens to iron ?
iron needs iron transport proteins to cross into and out of the intestinal cell
in iron deficiency, what happens to iron ?
more iron transport proteins are produced, fewer iron storing (ferritin) produced, resulting in increased iron absorption
in iron overload, what happens to iron ?
fewer iron transport proteins, more ferritin, reducing absorption
how is iron bioavailability dependent on source of iron consumed ?
heme iron vs nonheme
which foods have heme iron ?
animal foods (meat)
what is the iron from plants ?
non heme
is heme well absorbed compared to non heme ?
yes (25% vs 17%)
what accounts for 90% of daily intake of iron ?
nonheme iron
what is iron deficient anemia?
severe depletion of iron stores that results in low hemoglobin and small, pale red blood cells.
what is a microcytic anemia ?
impairs hemoglobin synthesis
what does anemia lead to in the heart ?
enlarged heart and heart failure
what are high risk groups for iron- deficient anemia ?
women (menstrual blood loss)
growing infants, children, teens
what is the main thing one should be careful about when donating blood ?
losing iron
donating 0.5L is 2.5 mg iron
where does most iodide go in the body?
thyroid gland
what is the function of iodide ?
singular function of synthesis thyroid hormones
how many molecules of iodine does thyroxine have ?
4
what is the major source of iodide ?
the ocean
which populations are at bigger risk of iodide deficiency?
remote populations far from any oceans (iodide deficient soils and plants)
what is cretinism?
an iodide deficiency disease with impaired fetal development, stunted growth, etc
what is a goiter?
enlarged thyroid gland due to deficiency in iodide
what is the leading cause of mental impairment globally ?
iodide deficiency
how does the government prevent iodide deficiency?
adding iodide to table salt since 1920
does fleur de sel contain iodide ?
no
what is the role of chromium ?
enhances the ability of insulin to take in glucose into your cells
can chromium have ergogenic effects such as increasing muscle mass or burning fat ?
no, not provent !!!
how many enzymes use zinc ?
100+
what is the main role of zinc ?
cofactor in metabolic reactions
what are the 6 roles of zinc ?
energy metabolism aa metabolism DNA metabolism antioxidant heme synthesis growth and development
what is the effect of zinc lozenges ?
can reduce symptoms of a cold by a few days
what does a zinc deficiency do ?
impairs growth and development
what are the three minerals that work as antioxidants ?
zinc
copper
selenium
what are the two minerals for which soil content determine intake ?
iodine
selenium
what is an easy way of increasing selenium intake ?
brazil nuts
intake of these three antioxidant minerals lowers probability of some cancers
zinc
copper
selenium
what is fluoride stored as ?
hydroxyapatite crystals, forms fluoroapatite
what is fluoride toxicity ?
fluorosis (coloring of teeth)
what does the amount of cavities depend on ?
presence of fluoride in water supply
