Minerals Flashcards
what are all the trace minerals
iron zinc iodine selenium copper manganese fluoride chromium molybdenum
what are all the major minerals
sodium chloride potassium calcium phosphorus magnesium sulfate
what is the AI of sodium
adults: 1500mg/day (19-50)
1300 mg/day (51-70)
1200 mg/day (>70)
what is the UL of sodium
adults: 2300 mg/day
what is the function of sodium
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
what are deficiency symptoms of sodium
not from inadequate intakes. hyponatremia from excessive losses
what are toxicity symptoms of sodium
edema, acute hypertension
what are sources of sodium
table salt, soy sauce, moderate amounts in meats/milks/breads and vegetables. large amounts in processed foods
what is the AI of chloride
adults: 2300 mg/day(19-50)
2000 mg/day (51-70)
1800 mg/day (>70)
what are the functions of chloride
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
what is the UL of chloride
adults: 3600 mg/day
what are deficiency symptoms of chloride
do not occur under normal circumstances
what are toxicity symptoms of chloride
vomiting
what are significant sources of chloride
table salt, soy sauce, moderate amounts in meats/milks/breads and vegetables. large amounts in processed foods
what is the AI of potassium
adults: 4700 mg/day
what is the function of potassium
electrolyte in maintaining fluid balance. primary cation inside cells. supports cell integrity; assists in nerve impulse transmissions and muscle contractions
what are deficiency symptoms of potassium
irregular heartbeat, muscular weakness, glucose intolerance
what are the toxicity symptoms of potassium
muscular weakness; vomiting. if giving into vein can stop the heart
what are significant sources of potassium
all whole foods: meats, milks, fruits, vegetables, grains, legumes
what is the RDA of calcium
adults: 1000 mg/day (adults 19-50)
1000 mg/day (men, 51-70)
1200 mg/day (men ≥71)
1200 mg/day (women ≥51)
what is the function of calcium
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
what is the UL of calcium
adults: 2500 mg/day (19-50)
2000 mg/day (≥51)
what are deficiency symptoms of calcium
stunted growth in children bone lose (osteoporosis) in adults
what are toxicity symptoms of calcium
constipation; increased risk of urinary stone formation and kidney dysfunction. interference with absorption of other minerals
what are significant sources of calcium
milk and milk products, small fish(with bones), calcium set tofu, greens (bok choy, broccoli, chard, kale), legumes
what is the RDA for phosphorus
adults: 700 mg/day
what is the UL of phosphorus
adults (19-50): 4000 mg/day
what is the function of phosphorus
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
what are deficiency symptoms of phosphorus
muscular weakness, bone pain
what are toxicity symptoms of phosphorus
calcification of non skeletal tissues, particularly the kidneys
what are significant sources of phosphorus
foods derived from animals (meat, fish, poultry, eggs, milk)
what is the RDA for magnesium
men(19-30): 400mg/day
women (19-30) 310mg/day
what is the UL for magnesium
350mg nonfood magnesium/day
what is the function of magnesium
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
what are deficiency symptoms of magnesium
weakness, confusion; if extreme, convulsions
bizarre muscle movements (especially eye and face)
hallucinations and difficulty in swallowing
in children growth failure
what are toxicity symptoms of magnesium
from nonfood sources only; diarrhea, alkalosis ( reducing hydrogen ion concentration of arterial blood plasma), dehydration
what are significant sources of magnesium
nuts, legumes, whole grains, dark green vegetables, seafood, chocolate, cocoa
what is the function of sulfate
as part of proteins, stabilizes their shape by forming disulfide bridges. part of the vitamin biotin and thiamin and the hormone insulin
what are deficiency symptoms of sulfate
none known, protein deficiency would occur first
what are toxicity symptoms of sulfate
would only occur if sulfur containing amino acids were eaten in excess, this supresses growth
what are significant sources of sulfate
all protein containing foods(meats, fish, poultry, eggs, milk, legumes, nuts)
what is the RDA of iron
men: 8mg/day
women: 18mg/day (19-50)
8mg/day (51+)
what is the UL of iron
adults: 45mg/day
what is the function of iron
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
what are significant sources of iron
red meats, fish, poultry, shellfish, eggs, legumes, dried fruits
what are deficiency symptoms of iron
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)
what are toxicity symptoms of iron
GI distress
iron overload: infections, fatigue, joint pain, skin pigmentation, organ damage
what is the RDA of zinc
men: 11mg/day
women: 8mg/day
what is the UL of zinc
adults: 40mg/day
what is the function of zinc
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
what are significant sources of zinc
protein containing foods: red meats, shellfish, whole grains, some fortified cereals
what are deficiency symptoms of zinc
reduced growth, delayed sexual maturation, impaired immune function, hair loss, eye and skin lesions, loss of appetite
what are toxicity symptoms of zinc
loss of appetite, impaire dimmunity, low HDL, copper and iron deficiencies
what is the RDA of iodine
adults: 150 micrograms/day
what is the UL of iodine
1100 micrograms/day
what is the function of iodine
component of 2 thyroid hormones that help regulate growth, development and metabolic rate
what are significant sources of iodine
iodized salt, seafood, bread, dairy products, plants grown in iodine rich soil and animals fed those plants
what are deficiency diseases of iodine
simple goiter(enlarged thyroid gland) Congenital iodine deficiency syndrome (formerly known as cretinism)
what are deficiency symptoms of iodine
underactive thyroid gland, gioter, mental and physical decline in infants (Congenital iodine deficiency syndrome)
what are toxicity symptoms of iodine
underactive thyroid gland, elevated TSH (Thyroid-stimulating hormone), goiter
what is the RDA of selenium
adults: 55 micrograms/day
what is the UL of selenium
adults: 400micrograms/day
what is the function of selenium
antioxidant that works closely with the glutathione peroxidase enzyme and vitamin E
what are deficiency symptoms of selenium
predisposition to heart disease characterized by cardiac tissue becoming fibrous (Keshan disease)
what are toxicity symptoms of selenium
loss and brittleness of hair and nails, skin rash, fatigue, irritability, and nervous system disorders; garlic breath odor
what is the RDA of copper
adults: 900 micrograms/day
what is the UL of copper
adults: 10000 micrograms/day = 10mg/day
what is the function of copper
necessary for the absorption and use of iron in the formation of hemoglobin; part of several enzymes
what are deficiency symptoms of copper
anemis, bone abnormalities
what are significant sources of copper
seafood, nuts, whole grains, seeds, legumes
what are toxicity symptoms of copper
liver damage
what is the AI of manganese
men: 2.3mg/day
women: 1.8mg/day
what is the UL of manganese
adults: 11mg/day
what is the function of manganese
cofactor for several enzymes involved in bone formation and various metabolic processes
what are significant sources of manganese
nuts, whole grains, leafy vegetables, tea
what are deficiency symptoms of manganese
rare
what are toxicity symptoms of manganese
nervous system disorders
what is the AI for fluoride
men: 4mg/day
women: 3mg/day
what is the UL for fluoride
adults: 10mg/day
what is the function of fluoride
strengthens teeth and helps them be more resistant to decay
what are significant sources of fluoride
drinking water (if fluoridated), tea, seafood
what are deficiency symptoms of fluoride
susceptibility to tooth decay
what are toxicity symptoms of fluoride
fluorisis (pitting and discolouration of teeth)
what is the AI for chromium
men: 35 micrograms/day
women: 25 micrograms/day
what is the function of chromium
enhances insulin action and may improve glucose intolorance
what are significant sources of chromium
meats(especially liver), whole grains, brewer’s yeast
what are deficiency symptoms of chromium
diabetes-like condition
what are toxicity symptoms of chromium
none reported
what is the RDA for molybdenum
adult: 45 micrograms/day
what is the UL for molybdenum
adults: 2mg/day
what is the function of molybdenum
cofactor for several enzymes
what are significant sources of molybdenum
legumes, cereals, nuts
what are deficiency symptoms of molybdenum
unknown
what are toxicity symptoms of molybdenum
none reported (kidney damage, reproductive abnormalities)
