Minerals Flashcards
sodium functions
○ Maintains fluid balance
§ Principle cation in extracellular fluid
○ Nerve impulses
○ Muscle contractions
sodium amount
○ 1500mg/day
○ 2400 mg/day (nutrition facts panel-food label)
○ 1 tsp of table salt=2300 mg of sodium
sodium sources
Breads and rolls, Pizza, Sandwiches, Cold cuts and cured meats, Soups
sodium deficiency
○ Hyponatremia
§ Excessive water consumption or excessive sodium loss
□ Rare-from the diet
sodium toxicity
○ Acute- edema and high blood pressure
○ Chronic- hypertension
○ 2300 mg/day is the UL
sodium-other facts
• Sea salt vs. table salt
○ Table salt has iodine in it
§ Healthier
• The more processed a food is, the more potassium you lose, and the more sodium you gain
potassium functions
○ Helps maintain fluid and electrolyte balance
○ Aids in nerve impulse transmission and muscle contraction
potassium amount
○ 3500 mg
○ Increase fruits and vegetables
potassium sources
○ Banana, potato, pinto beans, avocado, acorn squash, artichoke
potassium deficiency
○ Hypertension □ Higher risk of stroke ○ Bone turnover ○ Later/chronic § Irregular heartbeats § Muscle weakness
potassium toxicity
○ No UL
§ Kidneys accelerate excretion
○ Excessive supplementation
○ Can stop heart if injected
potassium-other facts
- Principle intracellular cation
* Adequate or higher amounts of K+ cause you to excrete more sodium
calcium functions
○ Helps build strong bones and teeth
§ Muscle contraction
§ Neurotransmitter release
§ Blood pressure regulation
calcium amount
○ Adults: 1000 mg/day
calcium sources
○ Milk, yogurt, cheese, broccoli, cauliflower, kale, canned salmon (with bones), tofu processed with calcium, and calcium-fortified juices and cereals
calcium deficiency
osteoporosis
calcium toxicity
○ UL is 2500 mg/day
○ Hypercalcemia-impaired kidney function and calcium deposits
○ Kidney stones
calcium-other facts
• Most abundant mineral in the body
○ >99% in bones and teeth
○ 1% in blood and cells
§ If it’s low, it steals calcium from the bones
- > 50% of calcium in cauliflower and broccoli is absorbed (most bioavailable)
- <5% of calcium in spinach is absorbed
• Hit peak bone mass at about 30, then start to lose mass • Risk factors ○ Modifiable (most relate to poor diet) ○ Non-modifiable risk factors § Age § Female § Menopause/hysterectomy § Family history § Previous fracture § Race/ethnicity
• Supplements ○ 2 main forms § Calcium carbonate □ Inexpensive and convenient □ Needs stomach acid for absorption □ Take with food □ Causes gas, bloating, constipation § Calcium citrate □ Equally absorbed with or without food □ Useful for those who have irritable bowel syndrome ○ Can only absorb 500 mg at a time ○ Split dosage up
water functions
○ Carries nutrients and waste products ○ Participates in metabolic reactions ○ Serves as a solvent ○ Acts as a lubricant and cushion ○ Aids in regulation of body temperature ○ Maintains blood volume
water amount
○ Needs vary § Diet/activity § Environmental temperature § Humidity ○ 1/2 cup/100 kcals ○ (8-12 cups) per 2000 kcals
water sources
○ Water § 1/3 of total fluid intake in the US ○ Beverages-coffee and tea count ○ Foods § Fruits and vegetables § soup ○ Metabolic water
water deficiency
○ Obligatory water excretion/day (urine) § Minimum 500 mL to carry away waste ○ Vapor from lungs ○ Sweat from skin ○ Loss in feces ○ Daily losses=2500 mL
water toxicity
n/a
water-other facts
• Water constitutes a majority of body weight
○ Influenced by body composition
§ About 75% in muscle, 25% in fat
§ Lower: females, increased fat mass, older adults
§ Higher: Children
• When electrolytes move they attract water
iron functions
○ Transports oxygen
○ Metabolic reactions
iron amount
○ 8 mg for males
○ 18 mg for females
○Vegetarians need 1.8 times as much iron
iron sources
• Heme iron is found in animal products
○ More bioavailable
○ Meat, fish, poultry factor helps enhance iron bioavailability
• Nonheme iron is found in plant products
○ Include vitamin C to help absorption
iron deficiency
○ Iron deficiency anemia
§ Microcytic hypochromic
§ Small red blood cells that are pale in color
○ Most common deficiency
○ High risk of iron deficiency
§ Women in reproductive years
§ Pregnant women
§ Infants and young children
§ Adolescents
○ Iron stores diminish
§ Serum ferritin decreases
§ Stage 1
○ Transferrin increases
§ Tsat (transferrin saturation) decreases
§ Stage 2
○ Hemoglobin production decreases
§ Stage 3
§ Anemia
○ Can be deficient without being anemic
○ Anemia: severe depletion of iron stores and that results in low hemoglobin concentration
• Symptoms
○ Fatigue
○ Weakness
○ Headaches
○ Apathy
○ Poor resistance to cold temperature
○ Concave nails
○Hair lossiron toxicity
○ Generally not a risk from the diet
○ Large doses=GI stress=constipation, vomiting, diarrhea, and black tarry stools
○ Symptoms
§ Apathy, lethargy, and fatigue
iron-other facts
• Most of the body's iron is found in 2 proteins ○ Hemoglobin § Red blood cells ○ Myoglobin § Muscle cells
• Lab tests on a CBC panel will include hemoglobin, hematocrit, ferritin, transferrin, and tsat • Absorption ○ Special proteins that help with iron absorption § Ferritin □ Iron storage protein (intestinal cells) § Transferrin □ Iron transport protein ~ When body needs iron, ferritin releases transferrin § Tsat □ Number of iron molecules connected to transferrin • PICA ○ Craving and eating of non-food or non-nutritive substances ○ Not sure why this happens § Nutrient deficiencies § Hunger? § Attempt to protect against toxins/microbes § Can result in anemia
zinc functions
○ Immune functions-shortens colds?
○ Growth and development-sexual maturation
○ Synthesis, storage, and release of insulin
○ Behavior and learning performance
○ Normal taste
zinc amount
○ 8 mg females
○ 11 mg males
zinc sources
○ Seafood, meat, dairy
zinc deficiency
○ Middle eastern diets-low in meat ○ Effects § Growth restriction □ Immature sexual maturation § Impaired immune response □ Infections § GI-diarrhea □ Worsens malnutrition § Central nervous system □ Poor motor development/cognition
zinc toxicity
○ > 50 mg
○ Symptoms
§ Vomiting, diarrhea, headaches, exhaustion
○ Can interfere with copper metabolism
zinc-other facts
n/a
iodine functions
○ Creation of thyroxine (T4) ○ Part of thyroid hormones that regulates § Body temperature § Metabolic rate § Reproduction and growth § Blood cell production § Nerve and muscle function
iodine amount
RDA is 150 mcg
iodine sources
○ Seafood
○ Iodized salt
○ Veggies grown in soil with iodine
○Milk/cheese/dairy?
iodine deficiency
○ Thyroid hormone production declines
§ Thyroid-stimulating hormones (TSH) increases
§ Cells of thyroid expand=goiter
□ Preventable mental impairment/brain damage in children
○ Iodine deficiency during pregnancy
§ Cretinism
□ Mental impairment and stunted growth
iodine toxicity
○1100 mcg/day
○ Interferes with thyroid function
§ Enlarges thyroid gland
○ Goiter in an infant-suffocates them
iodine-other facts
n/a
fluoride functions
○ Mineralization of bones/teeth
○ Makes teeth stronger and resistant to decay
fluoride amount
○ Men: 3.8 mg/day
○ Women: 3.1 mg/day
fluoride sources
○ Found in all soils, plants, animals and water supplies (ground water/tap water)
○ Tea
○ Toothpaste
○ Drinking water is usually the best source of fluoride
§ Most bottled water lacks fluoride
fluoride deficiency
○ Cavities (dental carries)
fluoride toxicity
○ Fluorosis
§ Discoloration and pitting of tooth enamel
□ Infants and children
□ Can impact adult teeth and baby teeth
fluoride-other facts
n/a
minerals
• Trace mineral contents of foods
• Vary with soil and water composition and food processing
• Deficiencies
○ Can affect people of all ages
○ May be difficult to recognize
• Toxicities
○ Trace minerals in supplements not regulated
