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understanding nutrition > Minerals > Flashcards

Minerals Flashcards

1
Q

what are all the trace minerals

A 
iron
zinc
iodine
selenium
copper
manganese
fluoride
chromium
molybdenum
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2
Q

what are all the major minerals

A 
sodium
chloride
potassium
calcium
phosphorus
magnesium
sulfate
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3
Q

what is the AI of sodium

A

adults: 1500mg/day (19-50)
1300 mg/day (51-70)
1200 mg/day (>70)

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4
Q

what is the UL of sodium

A

adults: 2300 mg/day

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5
Q

what is the function of sodium

A

main cation (more protons than electrons) outside the cells and one of the primary electrolytes responsible for maintaining fluid balance. assists in nerve impulse transmission and muscle contraction

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6
Q

what are deficiency symptoms of sodium

A

not from inadequate intakes. hyponatremia from excessive losses

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7
Q

what are toxicity symptoms of sodium

A

edema, acute hypertension

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8
Q

what are sources of sodium

A

table salt, soy sauce, moderate amounts in meats/milks/breads and vegetables. large amounts in processed foods

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9
Q

what is the AI of chloride

A

adults: 2300 mg/day(19-50)
2000 mg/day (51-70)
1800 mg/day (>70)

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10
Q

what are the functions of chloride

A

major anion (more electrons than protons) outside the cells. closely associates with sodium. in addition to its role in fluid balance it is part of the stomach’s hydrochloric acid

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11
Q

what is the UL of chloride

A

adults: 3600 mg/day

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12
Q

what are deficiency symptoms of chloride

A

do not occur under normal circumstances

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13
Q

what are toxicity symptoms of chloride

A

vomiting

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14
Q

what are significant sources of chloride

A

table salt, soy sauce, moderate amounts in meats/milks/breads and vegetables. large amounts in processed foods

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15
Q

what is the AI of potassium

A

adults: 4700 mg/day

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16
Q

what is the function of potassium

A

electrolyte in maintaining fluid balance. primary cation inside cells. supports cell integrity; assists in nerve impulse transmissions and muscle contractions

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17
Q

what are deficiency symptoms of potassium

A

irregular heartbeat, muscular weakness, glucose intolerance

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18
Q

what are the toxicity symptoms of potassium

A

muscular weakness; vomiting. if giving into vein can stop the heart

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19
Q

what are significant sources of potassium

A

all whole foods: meats, milks, fruits, vegetables, grains, legumes

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20
Q

what is the RDA of calcium

A

adults: 1000 mg/day (adults 19-50)
1000 mg/day (men, 51-70)
1200 mg/day (men ≥71)
1200 mg/day (women ≥51)

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21
Q

what is the function of calcium

A

most of the body’s calcium in the bones where it provides rigid structure and a reservoir of calcium for the blood
blood calcium participates in muscle contraction, blood clotting and nerve impulses
closely regulated by hormones and vitamin D

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22
Q

what is the UL of calcium

A

adults: 2500 mg/day (19-50)

2000 mg/day (≥51)

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23
Q

what are deficiency symptoms of calcium

A 
stunted growth in children
bone lose (osteoporosis) in adults
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24
Q

what are toxicity symptoms of calcium

A

constipation; increased risk of urinary stone formation and kidney dysfunction. interference with absorption of other minerals

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25
Q

what are significant sources of calcium

A

milk and milk products, small fish(with bones), calcium set tofu, greens (bok choy, broccoli, chard, kale), legumes

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26
Q

what is the RDA for phosphorus

A

adults: 700 mg/day

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27
Q

what is the UL of phosphorus

A

adults (19-50): 4000 mg/day

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28
Q

what is the function of phosphorus

A

accompanies calcium in crystals of the bones and in many foods.
important in energy metabolism as part of ATP
in lipid structures as part of phospholipids
in genetic material as part of DNA and RNA
used in buffer systems that maintain acid-base balance

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29
Q

what are deficiency symptoms of phosphorus

A

muscular weakness, bone pain

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30
Q

what are toxicity symptoms of phosphorus

A

calcification of non skeletal tissues, particularly the kidneys

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31
Q

what are significant sources of phosphorus

A

foods derived from animals (meat, fish, poultry, eggs, milk)

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32
Q

what is the RDA for magnesium

A

men(19-30): 400mg/day

women (19-30) 310mg/day

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33
Q

what is the UL for magnesium

A

350mg nonfood magnesium/day

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34
Q

what is the function of magnesium

A

supports bone mineralization
involved in numerous enzyme systems and in heart function
normal muscle contraction, nerve impulse transmission
maintenaince of teeth
function of immune system

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35
Q

what are deficiency symptoms of magnesium

A

weakness, confusion; if extreme, convulsions
bizarre muscle movements (especially eye and face)
hallucinations and difficulty in swallowing
in children growth failure

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36
Q

what are toxicity symptoms of magnesium

A

from nonfood sources only; diarrhea, alkalosis ( reducing hydrogen ion concentration of arterial blood plasma), dehydration

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37
Q

what are significant sources of magnesium

A

nuts, legumes, whole grains, dark green vegetables, seafood, chocolate, cocoa

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38
Q

what is the function of sulfate

A

as part of proteins, stabilizes their shape by forming disulfide bridges. part of the vitamin biotin and thiamin and the hormone insulin

39
Q

what are deficiency symptoms of sulfate

A

none known, protein deficiency would occur first

40
Q

what are toxicity symptoms of sulfate

A

would only occur if sulfur containing amino acids were eaten in excess, this supresses growth

41
Q

what are significant sources of sulfate

A

all protein containing foods(meats, fish, poultry, eggs, milk, legumes, nuts)

42
Q

what is the RDA of iron

A

men: 8mg/day
women: 18mg/day (19-50)
8mg/day (51+)

43
Q

what is the UL of iron

A

adults: 45mg/day

44
Q

what is the function of iron

A

most of the iron in hemoglobin (carries oxygen in the blood) and myoglobin (in muscles, makes oxygen available for muscle contraction)
necessary for the utilization of energy as part of the cells’ metabolic machinery

45
Q

what are significant sources of iron

A

red meats, fish, poultry, shellfish, eggs, legumes, dried fruits

46
Q

what are deficiency symptoms of iron

A

anemia: weakness, fatigue, headaches; imparied work performance and cognitive function; impaired immunity; pale skin, nail beds, mucous membranes, and palm creases; concave nails; inability to regulate body temp; pica (appetite for substances that are largely non-nutritive)

47
Q

what are toxicity symptoms of iron

A

GI distress

iron overload: infections, fatigue, joint pain, skin pigmentation, organ damage

48
Q

what is the RDA of zinc

A

men: 11mg/day
women: 8mg/day

49
Q

what is the UL of zinc

A

adults: 40mg/day

50
Q

what is the function of zinc

A

part of many enzymes: associated with the hormone insulin, involved in making genetic material and proteins, immune reactions, transport of vitamin A, taste perception, wound healing, making of sperm and the normal development of the fetus

51
Q

what are significant sources of zinc

A

protein containing foods: red meats, shellfish, whole grains, some fortified cereals

52
Q

what are deficiency symptoms of zinc

A

reduced growth, delayed sexual maturation, impaired immune function, hair loss, eye and skin lesions, loss of appetite

53
Q

what are toxicity symptoms of zinc

A

loss of appetite, impaire dimmunity, low HDL, copper and iron deficiencies

54
Q

what is the RDA of iodine

A

adults: 150 micrograms/day

55
Q

what is the UL of iodine

A

1100 micrograms/day

56
Q

what is the function of iodine

A

component of 2 thyroid hormones that help regulate growth, development and metabolic rate

57
Q

what are significant sources of iodine

A

iodized salt, seafood, bread, dairy products, plants grown in iodine rich soil and animals fed those plants

58
Q

what are deficiency diseases of iodine

A 
simple goiter(enlarged thyroid gland) 
Congenital iodine deficiency syndrome (formerly known as cretinism)
59
Q

what are deficiency symptoms of iodine

A

underactive thyroid gland, gioter, mental and physical decline in infants (Congenital iodine deficiency syndrome)

60
Q

what are toxicity symptoms of iodine

A

underactive thyroid gland, elevated TSH (Thyroid-stimulating hormone), goiter

61
Q

what is the RDA of selenium

A

adults: 55 micrograms/day

62
Q

what is the UL of selenium

A

adults: 400micrograms/day

63
Q

what is the function of selenium

A

antioxidant that works closely with the glutathione peroxidase enzyme and vitamin E

64
Q

what are deficiency symptoms of selenium

A

predisposition to heart disease characterized by cardiac tissue becoming fibrous (Keshan disease)

65
Q

what are toxicity symptoms of selenium

A

loss and brittleness of hair and nails, skin rash, fatigue, irritability, and nervous system disorders; garlic breath odor

66
Q

what is the RDA of copper

A

adults: 900 micrograms/day

67
Q

what is the UL of copper

A

adults: 10000 micrograms/day = 10mg/day

68
Q

what is the function of copper

A

necessary for the absorption and use of iron in the formation of hemoglobin; part of several enzymes

69
Q

what are deficiency symptoms of copper

A

anemis, bone abnormalities

70
Q

what are significant sources of copper

A

seafood, nuts, whole grains, seeds, legumes

71
Q

what are toxicity symptoms of copper

A

liver damage

72
Q

what is the AI of manganese

A

men: 2.3mg/day
women: 1.8mg/day

73
Q

what is the UL of manganese

A

adults: 11mg/day

74
Q

what is the function of manganese

A

cofactor for several enzymes involved in bone formation and various metabolic processes

75
Q

what are significant sources of manganese

A

nuts, whole grains, leafy vegetables, tea

76
Q

what are deficiency symptoms of manganese

A

rare

77
Q

what are toxicity symptoms of manganese

A

nervous system disorders

78
Q

what is the AI for fluoride

A

men: 4mg/day
women: 3mg/day

79
Q

what is the UL for fluoride

A

adults: 10mg/day

80
Q

what is the function of fluoride

A

strengthens teeth and helps them be more resistant to decay

81
Q

what are significant sources of fluoride

A

drinking water (if fluoridated), tea, seafood

82
Q

what are deficiency symptoms of fluoride

A

susceptibility to tooth decay

83
Q

what are toxicity symptoms of fluoride

A

fluorisis (pitting and discolouration of teeth)

84
Q

what is the AI for chromium

A

men: 35 micrograms/day
women: 25 micrograms/day

85
Q

what is the function of chromium

A

enhances insulin action and may improve glucose intolorance

86
Q

what are significant sources of chromium

A

meats(especially liver), whole grains, brewer’s yeast

87
Q

what are deficiency symptoms of chromium

A

diabetes-like condition

88
Q

what are toxicity symptoms of chromium

A

none reported

89
Q

what is the RDA for molybdenum

A

adult: 45 micrograms/day

90
Q

what is the UL for molybdenum

A

adults: 2mg/day

91
Q

what is the function of molybdenum

A

cofactor for several enzymes

92
Q

what are significant sources of molybdenum

A

legumes, cereals, nuts

93
Q

what are deficiency symptoms of molybdenum

A

unknown

94
Q

what are toxicity symptoms of molybdenum

A

none reported (kidney damage, reproductive abnormalities)

understanding nutrition (4 decks)

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