Major Minerals Flashcards
Define Bioavailability
rate and extent to which a nutrient is absorbed
Explain the relationship between phytic acid, oxalic acid, and mineral bioavailability
- Phytic Acid binds with zinc, iron, calcium, magnesium, and copper
- Oxalic Acid binds with calcium
- ???????
Identify food sources of phytic and oxalic acid
- Phytic Acid is found in legumes and grains
- Oxalic Acid is found in spinach (leafy green vegetables), rhubarb, and chocolate
Discuss terminology used for minerals. What are some general characteristics of minerals? What’s the difference between a major and a trace mineral? Which minerals fall into which category?
- Inorganic (do not contain Carbon) elements that are essential to the nutrition of humans
- Fourteen minerals are essential to body function
- They are structural components, help chemical reactions take place in the body, help muscles contract, keep the heart beating, and help maintain fluid/electrolyte balance
- There are two kinds:
- Major Minerals which are taken in in larger quantities
- Trace Minerals are minerals that the body needs in very small quantities
Identify functions, recommendations, deficiency and symptoms, who’s at risk for deficiency, toxicity and symptoms, who’s at risk for toxicity, and rich food sources for Potassium
Functions: fluid balance, blood pressure regulation, transmit nerve impulses, muscle contractions
Recommendations: AI = 4,700 mg/day
Deficiency: Rare in healthy people
- Hypokalemia - low circulating potassium concentrations which can cause muscle weakness, impaired kidney function, gastrointestinal manifestations, cardiovascular manifestations (bradycardia), and metabolic alkalosis
Toxicity: rare from consuming too much food
- Can be a problem with supplements, causing kidney disease and tachycardia (fast heart beat)
Rich Food Sources: Oranges, potatoes, bananas, fruits, grains, vegetables, meats, milk, unprocessed foods
Identify functions, recommendations, deficiency and symptoms, who’s at risk for deficiency, toxicity and symptoms, who’s at risk for toxicity, and rich food sources for Phosphorus
Functions: formation of bones and teeth, plays key role in how the body uses carbohydrates and fat, also needed for the formation of proteins for growth, maintenance, and repair of cell and tissues
Recommendations: Adults - 700 mg/day
Deficiency:
- Hypophosphatemia: can cause Rickets in kids, and Osteoporosis and Osteomalacia in adults
Toxicity: can cause calcifications of the heart, affect fertility
Rich Food Sources: milk and milk products and meat and alternatives, such as beans, lentils and nuts, grains, especially whole grains, some vegetables and fruits
Identify functions, recommendations, deficiency and symptoms, who’s at risk for deficiency, toxicity and symptoms, who’s at risk for toxicity, and rich food sources for Calcium
Functions: keep bones strong
Recommendations:
- AI for Adolescents: 1,300 mg/day
- AI for Adults (age 19-30): 1,000 mg/day
Deficiency: If you don’t get enough calcium your bones will become brittle and can break easier (Osteoporosis)
Toxicity: Hypercalcemia - result in renal issues or calcification of the heart
Rich Food Sources: dairy, broccoli, green leafy vegetables, small fish with bones
Identify functions, recommendations, deficiency and symptoms, who’s at risk for deficiency, toxicity and symptoms, who’s at risk for toxicity, and rich food sources for Sodium
Functions: maintain fluid balance, regulate blood pressure, assist in nerve impulse transmission
Recommendations: 2,300 mg/day unless you are 50 or older or African American, then it is 1,500 mg/day
Deficiency: Hyponatremia - lethargy, headache, confusion, apprehension, seizures, coma, can lead to death
Toxicity: ??? thirst, constipation, vomiting, then progresses to diarrhea, muscle tremors, and seizures
Rich Food Sources: processed food, fresh food, table salt, seasonings with sodium
What is table salt?
NaCl - Sodium Chloride
What is sodium/salt sensitivity?
Response to a high salt intake with an increase in blood pressure, or to low salt intake with a decrease in blood pressure
How is sodium/salt sensitivity determined?
The amount of salt intake
Who is likely to be sodium/salt sensitive?
People whose parents had Hypertension, people with chronic kidney disease, diabetes, African Americans, and overweight/obese people
Where do you find sodium on the food label?
Below cholesterol ????????
How can you reduce our sodium intake?
- Use fresh foods
- Eliminate/decrease salt used in cooking (use seasoning/spices instead)
- Add flavor with herbs and spices
- Avoid salt shaker
- Read labels
- Foods to limit: Processed Foods
What is a calcium bank?
The calcium found in bones, and if you aren’t getting enough in your diet, your body will start to break down these calcium banks in your bones
