major minerals Flashcards
what are the 5 major minerals?
-calcium
-magnesium
-phosphorus
-potassium
-sodium
what are 4 sources of calcium?
-tinned sardines
-fortified breakfast cereals
-dark green leafy veg
-milk products
what are the four functions of calcium?
-formation and development of bones and teeth
-essential for the clotting of blood
-necessary for the normal functioning of muscles and nerves in the body (nerve impulses)
-helps muscles contract and helps our bodies release hormones
what is bone made of?
-composite material made of cartilage and calcium phosphate
-cartilage forms a network on which the calcium phosphate is deposited this hardens the skeleton
how much of the calcium is absorbed from the insestine? where is most of the calcium stored?
-one third
-99% is stored in the bones and teeth
what are 3 factors that enhance the absorption of calcium?
-vitamin d helps with the absorption of calcium as it causes the synthesis of a calcium binding protein in the intestinal cells, it also supports the release of calcium form bones when needed and reduces the amount lost in the urine
-lactose enhances calcium absorption by keeping it in soluble form
-absorption increases when diet is low in calcium
what are 4 factors that inhibit the absorption of calcium?
-phytates (bran of cereals) and oxalates acids (rhubarb and spinach) react with calcium and make it unavailable to the body
-unabsorbed fats will combine with calcium to form soaps removing calcium form the body
-NSP may trap some calcium thus preventing absorption in the small intestine
-a diet high in salt can also reduce the absorption of calcium as calcium is used to get rid of excess salt in through the urine
the intake of what vitamin is necessary to prevent the deficiency of calcium
-vitamin d
what is the disease likely to occur due to a deficiency of calcium in kids? what are the symptoms of this?
-rickets
-soft, weak bones which causes stunted growth and bowing of the legs
what is the disease likely to occur due to a deficiency of calcium in adults? what are the symptoms of this? what is the diesase that can occur from a prolonged deficiency of calcium?
-osteomalacia
-softening and weakening of the bones
-over a long period of time a deficiency can lead to osteoporosis where bones fracture and break easily
what is the disease likely to occur due to a deficiency of calcium in older people
-osteoporosis
what happens due to osteoporosis?
-calcium is gradually lost from the bones which therefore are more likely to fracture easily
what is peak bone mass mean and what age is most likely to achieve peak bone mass?
-peak bone mass is when bone are that their most dense
-occurs between age 35-40
how can osteoporosis be prevented?
-diet rich in vitamin d, calcium and regular exercise
what are 5 sources of magnesium?
-green vegetables
-milk
-nuts
-fish
-meat
what are the five functions of magnesium?
-found together with calcium and phosphorus in bones and teeth (supports bone structure)
-muscle contract
-carries nerve impulses around the body
-helps form our DNA and RNA
-helps maintain our energy levels
why might a deficiency of magnesium occur? what are symptoms of a deficiency of magnesium?
-during bouts of diarrhoea, may also occur due to kidney or gastrointestinal diseases
-if intake of magnesium is already low the body conserves magnesium by reducing the amount excreted via the kidneys
-symptoms of a deficiency of magnesium are muscle cramps, weakness and diarrhoea
what happens due to an excess intake of magnesium? why might excess magnesium be consumed?
-raised blood levels of magnesium
-associated with adverse effects
-over supplementation may result in diarrhoea
-we should consume no more then 250mg per day of magnesium
what are 5 sources of phosphorus?
-red meat
-fish
-dairy products
-bread
-fortified breakfast cereals
what are 5 functions of phosphorus ?
-forms and keeps strong bones and teeth with calcium
-forms our genetic material DNA and RNA
-needed for the production of phospholipids in cell membranes
-helps oxygen delivery in the body
-needed for the normal functioning of out brian and nervous system
is deficiency of phosphorous common? why might someone be deficient in phosphorus and what are the symptoms of this?
-no
-a deficiency is related to specific metabolic disorders
-in severe cases it can cause bones to become weak and brittle, leading to rickets or osteomalacia
what can result of a very high intake of phosphorus?
-high intakes are dangerous for those who have kidney disease as is causes the accumulation of phosphorus in the blood
-over time it can lead to bone loss
what vitamins does phosphorus work with?
-calcium and vitamin D to form healthy teeth and bones
what are four sources of potassium?
-banana
-wholegrains
-nuts
-milk
what are the five functions of potassium?
-regulate fluid and electrolyte balance
-helps digest our food
-activates impulses throughout the nervous system
-decreases blood pressure
-helps muscles to contract
what is the disease that can arise from a deficiency of potassium?what are 3 symptoms of a deficiency of potassium?
-hypokalaemia which is usually caused by pre exisiting kidney disease
-weakness
-diarrhoea
-confusion
what is a deficiency of potassium called?
-hypokalaemia
what is the disease called when there is an excess of potassium in the blood?
-hyperkalaemia which is caused by the kidneys not functioning properly and so they cannot get rid of a surplus of potassium
-symptoms of this are non specific
what are factors that help and inhibit the absorption of potassium?
-acts along with sodium and chloride to help regulate fluid levels
-factors that inhibit its absorption include, excessive alcohol, too much caffeine and certain medications
what are 5 sources of sodium?
-canned vegetables
-processed meats
-pickled vegetables
-cheese
-soy sauce
what are the four functions of sodium?
-regulating body water and electrolyte content
-regulates blood pressure
-carries nerve impulses
-helps muscles contract
how is sodium levels controlled in the body?
-homeostatic conditions
what are 4 circumstances that might cause a deficiency of sodium?
-excess sweating due to exercise in a hot environment
-diarrhoea
-renal failure
-drug intake
what are 3 symptoms of a deficiency of sodium?
-low blood pressure
-dehydration
-muscular cramps
what may occur due to an excess intake of sodium?
-high blood pressure which is a risk factor for CVD and stroke
-increased risk of developing stomach cancer
what is oedema and why is it dangerous for young babies?
-excess fluid in the tissues
-babies cannot excrete excess sodium and they should therefore not be given salty foods
how is the bioavailability of sodium affected?
-potassium intake increases amount of sodium excreted by urination
-high amounts of sodium can impair absorption of calcium as calcium is used to remove high amounts of sodium
