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Nutrition > Minerals > Flashcards

Minerals Flashcards

1
Q

sodium functions

A

○ Maintains fluid balance
§ Principle cation in extracellular fluid
○ Nerve impulses
○ Muscle contractions

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2
Q

sodium amount

A

○ 1500mg/day
○ 2400 mg/day (nutrition facts panel-food label)
○ 1 tsp of table salt=2300 mg of sodium

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3
Q

sodium sources

A

Breads and rolls, Pizza, Sandwiches, Cold cuts and cured meats, Soups

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4
Q

sodium deficiency

A

○ Hyponatremia
§ Excessive water consumption or excessive sodium loss
□ Rare-from the diet

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5
Q

sodium toxicity

A

○ Acute- edema and high blood pressure
○ Chronic- hypertension
○ 2300 mg/day is the UL

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6
Q

sodium-other facts

A

• 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

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7
Q

potassium functions

A

○ Helps maintain fluid and electrolyte balance

○ Aids in nerve impulse transmission and muscle contraction

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8
Q

potassium amount

A

○ 3500 mg

○ Increase fruits and vegetables

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9
Q

potassium sources

A

○ Banana, potato, pinto beans, avocado, acorn squash, artichoke

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10
Q

potassium deficiency

A 
○ Hypertension
			           	□ Higher risk of stroke
○ Bone turnover
○ Later/chronic
		          	§ Irregular heartbeats
	          		§ Muscle weakness
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11
Q

potassium toxicity

A

○ No UL
§ Kidneys accelerate excretion
○ Excessive supplementation
○ Can stop heart if injected

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12
Q

potassium-other facts

A
  • Principle intracellular cation

* Adequate or higher amounts of K+ cause you to excrete more sodium

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13
Q

calcium functions

A

○ Helps build strong bones and teeth
§ Muscle contraction
§ Neurotransmitter release
§ Blood pressure regulation

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14
Q

calcium amount

A

○ Adults: 1000 mg/day

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15
Q

calcium sources

A

○ Milk, yogurt, cheese, broccoli, cauliflower, kale, canned salmon (with bones), tofu processed with calcium, and calcium-fortified juices and cereals

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16
Q

calcium deficiency

A

osteoporosis

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17
Q

calcium toxicity

A

○ UL is 2500 mg/day
○ Hypercalcemia-impaired kidney function and calcium deposits
○ Kidney stones

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18
Q

calcium-other facts

A

• 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
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19
Q

water functions

A 
○ 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
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20
Q

water amount

A 
○ Needs vary
			§ Diet/activity
			§ Environmental temperature
			§ Humidity
		○ 1/2 cup/100 kcals
		○ (8-12 cups) per 2000 kcals
21
Q

water sources

A 
○ Water
			§ 1/3 of total fluid intake in the US
		○ Beverages-coffee and tea count
		○ Foods
			§ Fruits and vegetables
			§ soup
		○ Metabolic water
22
Q

water deficiency

A 
○ 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
23
Q

water toxicity

A

n/a

24
Q

water-other facts

A

• 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

25
Q

iron functions

A

○ Transports oxygen

○ Metabolic reactions

26
Q

iron amount

A

○ 8 mg for males
○ 18 mg for females
○Vegetarians need 1.8 times as much iron

27
Q

iron sources

A

• 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

28
Q

iron deficiency

A 
○ 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 loss
29
Q

iron toxicity

A

○ Generally not a risk from the diet
○ Large doses=GI stress=constipation, vomiting, diarrhea, and black tarry stools
○ Symptoms
§ Apathy, lethargy, and fatigue

30
Q

iron-other facts

A 
• 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
31
Q

zinc functions

A

○ Immune functions-shortens colds?
○ Growth and development-sexual maturation
○ Synthesis, storage, and release of insulin
○ Behavior and learning performance
○ Normal taste

32
Q

zinc amount

A

○ 8 mg females

○ 11 mg males

33
Q

zinc sources

A

○ Seafood, meat, dairy

34
Q

zinc deficiency

A 
○ 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
35
Q

zinc toxicity

A

○ > 50 mg
○ Symptoms
§ Vomiting, diarrhea, headaches, exhaustion
○ Can interfere with copper metabolism

36
Q

zinc-other facts

A

n/a

37
Q

iodine functions

A 
○ Creation of thyroxine (T4)
		○ Part of thyroid hormones that regulates
			§ Body temperature
			§ Metabolic rate
			§ Reproduction and growth
			§ Blood cell production
			§ Nerve and muscle function
38
Q

iodine amount

A

RDA is 150 mcg

39
Q

iodine sources

A

○ Seafood
○ Iodized salt
○ Veggies grown in soil with iodine
○Milk/cheese/dairy?

40
Q

iodine deficiency

A

○ 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

41
Q

iodine toxicity

A

○1100 mcg/day
○ Interferes with thyroid function
§ Enlarges thyroid gland
○ Goiter in an infant-suffocates them

42
Q

iodine-other facts

A

n/a

43
Q

fluoride functions

A

○ Mineralization of bones/teeth

○ Makes teeth stronger and resistant to decay

44
Q

fluoride amount

A

○ Men: 3.8 mg/day

○ Women: 3.1 mg/day

45
Q

fluoride sources

A

○ 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

46
Q

fluoride deficiency

A

○ Cavities (dental carries)

47
Q

fluoride toxicity

A

○ Fluorosis
§ Discoloration and pitting of tooth enamel
□ Infants and children
□ Can impact adult teeth and baby teeth

48
Q

fluoride-other facts

A

n/a

49
Q

minerals

A

• 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

Nutrition (9 decks)

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