Minerals Flashcards
What are the 17 essential minerals?
- Calcium
- Chloride
- Magnesium
- Phosphorus
- Potassium
- Sodium
- Sulfur
- Chromium
- Cobalt
- Copper
- Iodine
- Iron
- Manganese
- Molybdenum
- Selenium
- Silicon
- Zinc
Metal poisoning primarily affects what three areas in the body?
- Metabolic enzymes
- Brain
- Nervous system
What are the four toxic metals that may cause harm in relatively high concentrations?
- Lead
- Aluminum
- Cadmium
- Mercury
What are the three electrolyte minerals?
- Sodium
- Potassium
- Chloride
What are the 7 macrominerals?
- Calcium
- Chloride
- Magnesium
- Phosphorus
- Potassium
- Sodium
- Sulfur
What is the most abundant mineral in the human body?
Calcium
Which vitamin is the most essential to calcium absorption?
Vitamin D
What are the 4 functions of Calcium?
- Development and maintenance of bones and teeth.
- Muscle contraction
- Nerve signaling
- Blood clot formation
When we don’t get sufficient amounts of Calcium in our diet where does the body draw it from?
The Bones
Heart function is mediated by 4 minerals, what are they?
- Calcium stimulates contraction
- Magnesium supports relaxation phase
- Sodium and Potassium generates the electrical impulse.
Which mineral deficiency along with high amounts of calcium or vitamin D can lead to Kidney stone formation?
Magnesium
The most absorbable and highly recommended form of Calcium to supplement with are?
aspartate or citrate salts of calcium
Best sources of calcium from food are…
Broccoli, cauliflower, peas and beans. Many leafy greens contain calcium but because of oxalic acid, their calcium is not easily absorbable.
Chloride is also known as what poisonous gas?
Chlorine
What are the 2 primary food sources of Chloride?
Salt and seaweed
What is the main function of Chloride?
- Electrolyte - fluid balance in the body
2. formation of stomach acid - HCL, KCl and NaCL
What is the key digestive acid in the Stomach?
HCL - hydrochloric acid
What causes magnesium deficiencies? (5)
- drinking soft water
- diuretic drugs
- alcohol
- caffeine
- sugar
What causes calcium deficiency?
- High phosphorus levels (ASD ratio is 2:1 when it should be 1:1)
What occurs when there is a diet high in phosphorus and low in calcium?
Bone loss and increase in tissue calcification (atherosclerosis - plaque in the arteries)
What are the 5 functions of magnesium?
- Relax skeletal muscles
- Bone Health - pulls calcium into bones
- breakdown and metabolism of carbohydrate and sugars
- Blood pressure - helps blood vessels to relax
- Neurotransmitter balance - affects brain function and mood.
Which mineral is called the “anti-stress” mineral?
Magnesium
What food sources are good for magnesium?
leafy greens, nuts and seeds
What is the most absorbable form of magnesium?
Magnesium chelated with amino acids (magnesium glycinate and magnesium aspartate)
Which two minerals are alkaline and should not be taken with or after meals (due to reduced stomach acid and poor absorption)?
Magnesium and Calcium
To function optimally, which other 4 minerals should be in balance with magnesium?
Calcium
Phosphorus
Potassium
Sodium Chloride
Which two minerals compete for absorption in the intestines?
Phosphorus and Calcium
Food sources of phosphorus are…
Nuts and seeds, whole grains, brewer’s yeast and most fruits and vegetables
What are the 4 functions of phosphorus?
- Builds bones and teeth (85% of phosphorus is stored in bones and teeth)
- Energy Production (ATP)
- the backbone of our DNA
- It’s a component of Phospholipids (fats)
What are the 4 function of potassium?
- An electrolyte
- keeps heart and muscles firing properly
- Flushes out excess sodium
- Nerve impulse transmission
What is the best way to consume potassium?
Through fruits and vegetables
Sodium is absorbed into the _________ and __________.
Stomach and small intestine
What % of sodium consumed gets into the body?
100%
How is sodium eliminated from the body?
kidneys
What is the best way to consume sodium?
Almost all foods contain some sodium.
What are the 4 functions of sodium?
- Electrolyte - balance of fluids
- Nerve impulse transmission
- Regulation of blood pressure
- Muscle relaxation
Where is sulfur absorbed?
Small intestine
What is the best way to consume sulfur?
Legumes, onions, garlic brussel sprouts, kale, lettuce etc.
What are the 4 functions of sulfur?
- formation of collagen
- maintenance of skin, hair and nails
- cellular respiration
- detox environmental and food toxins (produces the liver’s detoxification enzymes)
Where is calcium absorbed?
Small intestines
Where is excess calcium excreted from?
Feces
Where is chloride absorbed?
Small intestines
Where is excess chloride excreted from?
Kidneys/urine
Where is magnesium absorbed?
small intestines
Where is excess magnesium excreted from?
Kidney/Urine and feces
Where is phosphorus absorbed?
Small intestines
Where is excess phosphorus excreted?
Kidneys/Urine
Where is excess potassium excreted?
90% in kidneys/urine and 10% sweat
Where is Chromium absorbed?
Small intestines
Where is Chromium stored?
In the Muscles and fat as well as skin, brain, spleen, kidneys and testes.
Where is Chromium excreted?
Feces/Colon
Best sources of Chromium?
Brewer’s yeast, whole wheat, potatoes, wheat germ, spinach, bananas
List the 2 functions of Chromium
- Insulin enhancer - utilises the uptake of glucose into the cells so it can produce energy (ATP)
- Metabolism of macronutrients - breaks down carbs, proteins and fats.
What vitamin is Cobalt an integral part of?
B12
Where is Cobalt stored in the body?
Red blood cells, plasma, liver, kidneys, spleen and pancreas.
What are the 2 main functions of Cobalt?
- Red blood cell formation
2. Helps nervous system by the formation and repair of myelin, the nerve ending covers.
Where is Cobalt absorbed?
Digestive tract
Best sources of Cobalt?
Whole wheat, nuts, figs, cabbage, sea vegetables
Where is copper absorbed?
In the stomach and upper intestines
Which vitamin and 2 minerals interfere with copper absorption?
Vitamin C, zinc and manganese
Copper is stored where?
Liver, brain, muscles and other tissues
Excess copper is eliminated how?
through the liver into the bile and lost through the intestines.
Sources of copper are.
Whole grains, dried beans, nuts, mushrooms and prunes. Copper can also come from water pipes and cookware.
What are the 7 functions of copper?
- Synthesis of red blood cells
- Collagen and elastin production
- Immunity - white blood cells gather copper and use it against invaders.
- Helps body develop Melanin - the pigment that produces colour in skin, hair and eyes
- Helps create myelin - the protective layer that insulates nerve cells and conduct signals in the body.
- Formation of numerous enzymes that speed up reactions in the body
- Supports thyroid function
What mineral competes with Copper for absorption in the gut and must maintain the proper ration or deficiencies will occur?
Zinc
Where is Iodine absorbed?
Stomach
Iodine is eliminated where?
Kidneys into the urine.
What is a good source of Iodine?
Sea vegetables like Kelp/seaweed or iodized salt
What are the 3 functions of Iodine?
- Control of metabolism - produces thyroid hormones
- Creation of enzymes - forms enzymes needed to synthesize thyroid hormones
- Strengthens Immune system - acts as antioxidant, removes harmful free radicals; reduces risk of cancer and other chronic disease.
What mineral is found in every cell of the body and almost all of it combined with protein?
Iron
Where is Iron stored?
Hemoglobin, liver, spleen and bone marrow.
Where is Iron absorbed?
the Intestinal tract
What three minerals are the most commonly deficient in today’s diet?
Iron, Calcium and Zinc
What are the 2 types of iron and where can they be found?
Heme and Nonheme
Heme is found in animal flesh
Nonheme is found in all vegetable sources
Which iron type is poorly absorbed and utilized?
Nonheme - vegetable sources
Where is iron excreted?
Colon/Feces
Where is iron absorbed?
Small intestine
What are 5 things that decrease Iron absorption?
- Calcium
- Caffeine
- Antacids
- Leafy green vegetables
- Low stomach acids
What are 3 minerals and 1 Vitamin that increase Iron absorption?
Copper, cobalt, manganese and Vitamin C
How does Vitamin C aid in Iron absorption?
Vitamin C helps convert Ferric Iron to the more absorbable Ferrous Iron.
What are good sources of iron?
Blackstrap molasses, Wheat, brown rice, beans, seeds and nuts
What are the 4 functions of Iron?
- formation of hemoglobin - oxygen carrying component of the red blood cell.
- Energy production and protein metabolism
- Synthesize collagen
- Optimal functioning of the immune system
Where is Manganese absorbed?
Intestines
Where is Manganese stored?
Kidneys
How is Manganese excreted?
Through the colon/feces
What are good sources of Manganese?
Nuts, whole grains, seeds, legumes and dark leafy greens (Alfalfa).
What are the 6 functions of Manganese?
- Activates the enzymes necessary for the body to use biotin, thiamin (B1), Vitamin C and Choline.
- Powerful Antioxidant
- Metabolism of carbs, proteins and fats
- Assists with the formation of bones
- Helps with Collagen formation
- Necessary for proper brain function - protects from free radicals.
Where is Molybdenum absorbed?
Gastrointestinal Tract
Where is Molybdenum excreted?
Bile and Urine
What are the best sources of Molybdenum?
Whole grains (oats, buckwheat, wheat germ), Legumes, potatoes and dark leafy greens (depending on the soil)
What are the 4 functions of Molybdenum?
- Detoxification - acts as a cofactor for 4 different enzymes that moves toxins out of the body
- Prevents buildup of sulfites in the body
- Helps with the metabolism of amino acids (building blocks of protein)
- Works with Riboflavin (Vitamin B2) to incorporate iron into hemoglobin
What Mineral works synergistically with Vitamin E?
Selenium
Where is Selenium absorbed?
the intestines
Where is Selenium excreted?
urine and feces
What are the best sources of Selenium?
Brewer’s yeast, wheat germ, whole grains, nuts (brazil) and molasses
What are the 4 functions of Selenium?
- Antioxidant
- Anti-carcinogenic
- Thyroid function
- DNA repair
Where is Selenium stored?
Thyroid, liver, pancreas, kidneys and in men testes.
What are good sources of silicon?
It is widely available in food (whole grains, greens, fruits, etc.)
What is the main function of Silicon?
Promotes firmness and strength in tissues (nail, bones, hair). It is found in collagen.
Which mineral competes with the absorption of Calcium, phosphorus, copper, iron, lead and cadmium?
Zinc
What are the best sources of Zinc?
Whole grains, nuts, pumpkin seeds, garlic root
What are the 7 functions of Zinc?
- Critical for more than 100 enzyme systems in the body.
- Regulates inflammatory cells
- Support Immune functions
- Enhance would healing
- Important for male health
- May inhibit infections
- Regulates nucleoproteins - how DNA creates proteins essential for body functions
What are the 5 most common toxic minerals?
Arsenic, cadmium, lead, mercury and aluminum
