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Nutrition Exam 3 > Major Minerals & Water > Flashcards

Major Minerals & Water Flashcards

1
Q

What is the best food source for major minerals

A

Animal sources

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2
Q

What types of food can inhibit absorption

A

Phytic acid (phytates)-wheat grain, legume fiber, and unleavened breads

Oxalic acid (oxalates) -leafy green plants

Polyphenols (tannins)- tea, dark chocolate, and wine

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3
Q

What are the factors that affect if a mineral will be absorbed

A

Physiological needs and bioavailability

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4
Q

What are food sources of sodium

A

Table salt, and processed foods

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5
Q

What are the major functions of sodium

A

Nerve impulses, muscle contraction, and water balance

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6
Q

Deficiency symptoms of sodium

A

Muscle cramps and nausea

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7
Q

Deficiency disease of sodium

A

Hyponatremia

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8
Q

Potential toxicities of excess sodium

A

Hypertension 

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9
Q

Individuals at risk of sodium deficiency 

A

Older adults and athletes 

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10
Q

Food sources of potassium

A

Bananas, potatoes with skin, and beans

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11
Q

Major functions of potassium

A

Fluid balance, nerve transmission, and muscle contraction

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12
Q

Deficiency disease of potassium

A

Hypokalemia

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13
Q

Deficiency symptoms of potassium

A

Muscle cramps, irregular heartbeat, and appetite loss

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14
Q

Potential toxicities of potassium

A

Hyperkalemia

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15
Q

Who is at risk for potassium deficiency

A

Someone who has a eating disorder

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16
Q

Toxicity symptoms of potassium

A

Slowed heart beat

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17
Q

Food sources of chloride

A

Table-salt and foods, high in sodium

18
Q

Major functions of chloride

A

Works with sodium to help maintain ECF volume in aids in the nerve impulse transmission

19
Q

Potential toxicities of chloride

A

Hypertension can combine with hypernatremia

20
Q

Food sources of calcium

A

Dairy products

21
Q

Major functions of calcium

A

Bone formation, tooth formation, and muscles

22
Q

Deficiency disease of calcium

A

Osteoporosis

23
Q

Individual at risk for calcium deficiency

A

Vegans, vegetarian, lactose intolerant, and people with eating disorders

24
Q

What age do we reach peak bone mass?

A

30 years old

25
Q

What happens when blood calcium falls too low?

A

Bone demineralization

26
Q

What is bone turnover

A

Reabsorption = bone breakdown /demilitarization
Formation = building of new bone/mineralization

27
Q

Prevention of osteoporosis

A

Healthy diet and weight-bearing activities

28
Q

Food sources of phosphorus

A

Dairy foods, seafood, meat, and nuts

29
Q

Major functions of phosphorus

A

Bone and tooth strength 

30
Q

Deficiency and toxicities of phosphorus are

A

Rare

31
Q

Food sources of magnesium

A

Black beans, chocolate, and tap water. The richest sources are plant products.

32
Q

Major functions of magnesium

A

Helps stabilize ATP and contributes to bone structure and mineralization

33
Q

Deficiency diseases of magnesium

A

Increased risk of osteoporosis

34
Q

Food sources of sulfur

A

Protein foods

35
Q

Major functions of sulfur

A

Stabilization of proteins structures, and regulation of acid base balance

36
Q

Functions of water in the body

A

Transport of oxygen and nutrients

37
Q

Adequate intake for water

A

Men = 15 cups
Women = 11 cups

38
Q

Who is at increased risk of dehydration

A

Athletes and older adults

39
Q

What causes water toxicity?

A

Too much water in the body that the kidneys cannot remove fast enough

40
Q

Water toxicity disease

A

Hyponatremia which is low sodium levels

41
Q

What are the three practical ways to assess hydration status

A
  1. Is my body mass 1% lower than normal
  2. Is my urine dark yellow
  3. Am I thirsty
42
Q

Nutrients of public health concern in the US

A

Calcium and potassium

Nutrition Exam 3 (3 decks)

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