Brainscape's Knowledge GenomeTM

Browse over 1 million classes created by top students, professors, publishers, and experts.


See full index

Em Year 2, Nutrition 1 > Minerals > Flashcards

Minerals Flashcards

1
Q

Where do all minerals come from?

A

The Earth’s crust

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
2
Q

What are minerals?

A

Inorganic elements that originate in the Earth, that cannot be made by living organisms.

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
3
Q

Can minerals be made by humans and other living organisms?

A

No

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
4
Q

For humans to absorb and use minerals they must first be bound to _________ ________ (containing carbon).

A

Organic compounds

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
5
Q

Organic = a chemical structure containing _________.

A

Carbon

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
6
Q

Inorganic = a chemical structure without _________.

A

Carbon

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
7
Q

Where might inorganic materials be present?

A

In the water we drink

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
8
Q

Inorganic materials are difficult to breakdown. We have to excrete them and our bodies treat them as toxins. True or false?

A

True

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
9
Q

The electrons in inorganic materials spin counter clockwise (in the opposite direction) to those in the cells in our bodies, so they’re out of sync with us. This is why they’re not good for us. True or false?

A

True

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
10
Q

Where do plants obtain minerals?

A

From the soil.

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
11
Q

Where do animals obtain minerals?

A

From the soil and plants they eat.

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
12
Q

The mineral levels in plants are only as good as the soil they’re grown in. True or false?

A

True

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
13
Q

What amount of our body weight is made up of minerals?

A

4 - 5%

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
14
Q

Where in the body are minerals found?

A

In all body tissues

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
15
Q

Which 2 minerals make up the majority of the mineral content of our bodies (around 75%)?

A

Calcium and phosphorus

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
16
Q

What are macro minerals?

A

Minerals that we need a lot of.

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
17
Q

What are micro minerals?

A

Minerals that we only need in small amounts.

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
18
Q

List 5 macro minerals.

A
  1. Calcium (Ca)
  2. Sodium (Na)
  3. Phosphorus (P)
  4. Magnesium (Mg)
  5. Potassium (K)
  6. Chloride (Cl)
  7. Sulphur (S)
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
19
Q

List 5 trace minerals.

A
  1. Iron (Fe)
  2. Zinc (Zn)
  3. Iodine (I)
  4. Selenium (Se)
  5. Manganese (Mn)
  6. Molybdenum (Mo)
  7. Copper (Cu)
  8. Chromium (Cr)
  9. Boron (B)
  10. Fluoride (F)
  11. Silicon (Si)
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
20
Q

What are trace minerals?

A

Minerals that we need in very small amounts.

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
21
Q

What dosage of Zinc do we need each day to function?

A

15 mg

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
22
Q

What dosage of chromium do we need each day to function?

A

25 - 35 mcg

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
23
Q

Which mineral do we need to balance blood sugar and maintain insulin sensitivity?

A

Chromium

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
24
Q

How do macro minerals exist in the body (in what form)?

A

In an ionic state (as cations or anions)

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
25
Q

What are cations (in relation to minerals)?

A

Positively charged mineral ions

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
26
Q

What are anions (in relation to minerals)?

A

Negatively charged mineral ions

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
27
Q

Name 4 macro minerals that exist in the body as cations (positively charged ions).

A
  1. Sodium (Na+)
  2. Calcium (Ca2+)
  3. Potassium (K+)
  4. Magnesium (Mg2+)
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
28
Q

Name 3 macro minerals that exist in the body as anions (negatively charged ions).

A
  1. Chlorine (as chloride) (Cl-)
  2. Sulphur (as sulphate) (S-)
  3. Phosphorus (as phosphate) (P-)
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
29
Q

Ionic minerals never exist in the body on their own, they like to form bonds with others (cations bond with anions). True or false?

A

True

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
30
Q

Give 3 examples of classic cation-anion bonded minerals in the body.

A
  1. Potassium Chloride
  2. Magnesium Sulphate
  3. Calcium Phosphate
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
31
Q

What are phosphoproteins?

A

Amino acids that are bonded to phosphates/phosphorus.

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
32
Q

Give an example of a phosphoprotein.

A

Casein

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
33
Q

What are phospholipids?

A

Lipids / fats that are bonded to phosphates/phosphorus.

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
34
Q

Give an example of a phospholipid.

A

Cell membranes

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
35
Q

What are metalloenzymes?

A

Enzymes that contain a metal ion at their core.

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
36
Q

Alcohol dehydrogenase is an example of a metalloenzyme that contains _____ at its core.

A

Zinc

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
37
Q

Which mineral is required to make the enzyme that breaks down alcohol and aldehydes in the body?

A

Zinc

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
38
Q

What is a metalloprotein?

A

A mineral bonded to a protein.

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
39
Q

Give an example of a metalloprotein molecule.

A

Haemoglobin - Iron bound to a protein

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
40
Q

Most minerals are absorbed in their ionic state, in the ______ __________.

A

Small intestine

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
41
Q

Most minerals are absorbed in their ionic state, in the small intestine. Name a mineral that is the exception to this rule.

A

Iron

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
42
Q

Minerals must be released from the organic compounds they’re bound to (i.e, food) in order to be used in the body. This process relies on _______ ______.

A

Stomach acid (digestive secretions)

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
43
Q

What happens to unabsorbed minerals?

A

They’re excreted in the faeces

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
44
Q

List 3 key functions of minerals.

A
  1. Nerve & muscle function
  2. Thyroid health
  3. Supporting immune health
  4. Building tissues (bone, teeth etc)
  5. Components of enzymes
  6. Production of ATP
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
45
Q

Define ‘bioavailability’.

A

The amount of a substance that we’re able to utilise to active effect.

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
46
Q

Several factors can affect mineral bioavailability. List 3 of them.

A
  1. Existing mineral status in the body
  2. Substances present in food (can enhance or inhibit availability)
  3. Other minerals present in food (competing with each other)
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
47
Q

List 3 things that can lead to mineral depletion in the body.

A
  1. Chronic stress
  2. Poor dietary choices / food processing
  3. Excessive exercise
  4. Excess alcohol, sugar, caffeine
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
48
Q

Give an example of a mineral needed in higher quantities during pregnancy and why.

A

Calcium. To build the skeleton of the baby.

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
49
Q

Give an example of a substance that can enhance the bioavailability of iron.

A

Vitamin C

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
50
Q

Give an example of something that can inhibit the bioavailability of iron, zinc and/or calcium

A

Phytates

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
51
Q

Give some examples of foods that contain phytates.

A

Beans, grains, lentils, nuts and seeds

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
52
Q

What are phytates?

A

Storage forms of phosphorus

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
53
Q

Many minerals compete with other minerals for absorption, as they use the same pathways to get into the cell. Give 2 examples of competing minerals.

A
  1. Iron reduces Zinc absorption

2. Zinc reduces copper absorption

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
54
Q

What is a ligand?

A

A molecule that binds to another molecule.

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
55
Q

Minerals in supplements are rarely found as pure minerals - they’re found to carrier molecules called ______. Each carrier has unique characteristics that facilitate absorption.

A

Ligands

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
56
Q

List 3 challenges when it comes to mineral supplementation.

A
  1. Tolerability
  2. Bioavailability
  3. Chemical reactivity
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
57
Q

List 3 common organic mineral carriers (ligands).

A

Citrate, glycinate, ascorbate, gluconate

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
58
Q

List 3 common inorganic mineral carriers (ligands).

A

Oxide, carbonate, sulphide, chloride

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
59
Q

In the mineral carrier gluconate, what molecule/substance is used to bind to the mineral (to increase bioavailability and tolerability)?

A

Glucose

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
60
Q

In the mineral carrier glycinate, what is used to bind to the mineral (to increase bioavailability and tolerability)?

A

The amino acid glycine

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
61
Q

________ is the most abundant mineral in the body, accounting for 2% of bodyweight and 39% of the body’s mineral content.

A

Calcium

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
62
Q

99% of Ca in the body is found in mineralised connective tissues, i.e, _______ and _______. The remaining 1% is found in extra-cellular fluid, muscles and other tissues.

A

Bones and teeth

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
63
Q

Which 3 hormones work together to tightly regulate calcium levels in the body?

A
  1. Parathyroid hormone
  2. Vitamin D
  3. Calcitonin
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
64
Q

Parathyroid hormone, vitamin D and calcitonin tightly regulate the levels of which macro mineral in the body?

A

Calcium

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
65
Q

Which hormone up-regulates osteoclasts to increase blood calcium levels?

A

Parathyroid hormone.

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
66
Q

Which hormone/vitamin up-regulates calcium absorption in the GIT when calcium levels are low?

A

Vitamin D

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
67
Q

Which hormone draws calcium back out of the blood and into the bone, by blocking the action of parathyroid hormone?

A

Calcitonin

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
68
Q

Calcium is found mostly in vegetable and dairy foods. However, vegetable sources have the highest bioavailability. True or false?

A

True

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
69
Q

List 5 key food sources of calcium.

A
  1. Dark green leafy greens (i.e, kale, rocket)
  2. Seeds (i.e, sesame seeds)
  3. Nuts (i.e, almonds)
  4. Beans (i.e, edamame)
  5. Herbs/spices (i.e, sage, coriander)
  6. Sardines (incl bones)
  7. Dairy (i.e, full fat cows milk)
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
70
Q

Vegetable foods have 2 x the bioavailability of calcium of dairy foods. True or false?

A

True

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
71
Q

List 3 key functions of calcium in the body.

A
  1. Bone health
  2. Nerve cell signalling
  3. Muscle contraction
  4. Blood clotting
  5. Making neurotransmitters
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
72
Q

Which 2 minerals bind together to build bones?

A

Calcium and phosphorus

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
73
Q

During which lifestage(s) is high calcium intake most important?

A

Childhood and adolescence (when bones are growing)

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
74
Q

Calcium binds to the _________ framework in bone, increasing its density.

A

Collagen

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
75
Q

Which mineral is involved in nerve signalling?

A

Calcium

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
76
Q

Which mineral plays a role in regulating cardiac muscle function and mediates vasoconstriction?

A

Calcium

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
77
Q

Why is using calcium supplements considered controversial?

A

Because there are links to cardiovascular events, especially when linked to Mg deficiency (calcium contracts, magnesium relaxes).

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
78
Q

An excess of which mineral can cause increased heart activity and arrhythmias?

A

Calcium

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
79
Q

List 2 lifestyle factors that increase calcium levels in our body / give us healthy bones

A
  1. Sunshine - making plenty of vitamin D

2. Exercise - build muscle and bone density

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
80
Q

Why do blood banks add calcium binding factors to blood?

A

To prevent the blood from clotting in the bag.

Ca ions are used to activate certain clotting factors.

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
81
Q

Which mineral is an essential co-factor in the conversion of tryptophan to serotonin?

A

Calcium

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
82
Q

Calcium is absorbed by all parts of the small intestine, but especially in the ___________ where conditions are more acidic.

A

Duodenum

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
83
Q

Ca is absorbed both actively and passively. Active absorption is controlled by _________ in the form of calcitriol.

A

Vitamin D

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
84
Q

Passive absorption of calcium occurs without vitamin D, when Ca is consumed. True or false?

A

True

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
85
Q

What percentage of calcium remains unabsorbed and passes out in the faeces?

A

50 - 70%

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
86
Q

Why is calcium deficiency (blood levels) incredibly rare?

A

Because blood levels are typically maintained, even with inadequate dietary intake, at the expense of bones.

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
87
Q

Is loss of bone mineral density symptomatic or asymptomatic?

A

Asymptomatic

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
88
Q

List 3 factors that inhibit absorption of calcium.

A
  1. Low vitamin D status
  2. Low stomach acid (Hcl dissolves calcium salts)
  3. GI dysfunction
  4. High intake of phytates / oxalates
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
89
Q

List 3 factors that increase excretion of calcium.

A
  1. Menopause (low oestrogen)
  2. High caffeine intake
  3. Some medications
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
90
Q

What are oxalates?

A

Tiny reactive molecules that bind to cations and form crystal compounds that then make the mineral unavailable.

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
91
Q

List 3 foods that are high in oxalates.

A
  1. Spinach
  2. Swiss chard
  3. Beetroot
  4. Rhubarb
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
92
Q

The supplementation of which mineral can present a risk of kidney stones and soft tissue calcification, especially when vitamins D and K are deficient?

A

Calcium.

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
93
Q

Which of these is in organic form (well tolerated and absorbed), and which is in inorganic form (not well tolerated/absorbed):

Calcium carbonate
Calcium citrate

A

Calcium carbonate = inorganic (cheap & nasty)

Calcium citrate = organic (good)

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
94
Q

Bone health and calcium homeostasis is controlled by __________.

A

Hormones.

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
95
Q

Which 3 minerals compete with calcium for absorption?

A

Magnesium, Iron, Phosphorus

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
96
Q

Calcium excess can only really be achieved via excessive supplementation or excessive consumption of dairy. True or false?

A

True

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
97
Q

What is a cation?

A

A positively charged ion

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
98
Q

What is the second most common cation found in the body after potassium?

A

Magnesium

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
99
Q

Which mineral serves many body functions and is a co-factor in at least 300 enzymatic reactions?

A

Magnesium

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
100
Q

The body contains approximately __ g of magnesium.

A

25g

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
101
Q

It’s estimated that up to 80% of the body’s biochemistry relies on magnesium in some way. True or false?

A

True

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
102
Q

Where is magnesium found in the body?

A

60% in bones
39% in cells and muscles
1% in blood serum

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
103
Q

Haemoglobin (in blood) and chlorophyll (in plants) are almost identical in structure, with haemoglobin having 4 iron atoms at its core and chlorophyll having 4 _____ atoms at its core.

A

Magnesium

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
104
Q

Magnesium is found in all ______ coloured plants, because it’s at the core of the chlorophyll molecule.

A

Green

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
105
Q

Least 5 food sources of magnesium.

A
  1. Green leafy veggies (swiss chard, spinach)
  2. Pumpkin seeds
  3. Flax seeds
  4. Soy beans (and other green beans)
  5. Amaranth & buckwheat
  6. Cacao
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
106
Q

In energy production, which mineral is needed to convert ADP to ATP?

A

Magnesium

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
107
Q

________ is a mineral co-factor involved in the modulation of glucose transport; specifically it is needed for the activation of tyrosine kinase enzymes. Therefore it is essential for glucose metabolism and insulin sensitivity.

A

Magnesium

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
108
Q

List 4 roles of magnesium within the body.

A
  1. Energy production - turning ADP to ATP
  2. Glucose metabolism and insulin sensitivity
  3. Nerve cell signalling
  4. Blood thinning
  5. Forming bony matrix and tooth enamel
  6. Muscle relaxing
  7. Sleep and calming
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
109
Q

__________ is nature’s ‘relax’ mineral.

A

Magnesium

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
110
Q

_______ opposes calcium when it comes to blood clotting. Ca promotes clotting, ___ inhibits it.

A

Magnesium Mg

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
111
Q

Which mineral is used as a co-factor for GABA synthesis and in the serotonin-melatonin pathway?

A

Magnesium

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
112
Q

Where is most magnesium absorbed?

A

In the distal small intestine (ileum)

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
113
Q

Which organ primarily regulates magnesium homeostasis?

A

The kidneys

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
114
Q

Why don’t serum Mg levels accurately reflect Mg status?

A

Because 99% of magnesium is stored within cells.

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
115
Q

________ (especially from high-phytate-containing foods) and _________ may inhibit magnesium absorption.

A

Phosphate and calcium

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
116
Q

_________ and fructose may enhance magnesium absorption.

A

Protein

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
117
Q

What is a phytate?

A

A storage form of phosphorus, found in some foods.

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
118
Q

Magnesium _______ can be very effective at relieving constipation.

A

Citrate

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
119
Q

Magnesium ________ is one of the most effective forms of magnesium for restoring magnesium level in the cells.

A

Glycinate

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
120
Q

Magnesium ______ can be very effective at reducing muscle tension issues and fibromyalgia.

A

Malate

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
121
Q

Magnesium _______ is sometimes used for cardiovascular issues.

A

Taurate

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
122
Q

Magnesium ______ is used in epsom salt baths.

A

Sulphate

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
123
Q

Which type of magnesium is very poorly absorbed orally but has very effective absorption transdermally?

A

Magnesium sulphate (epsom salts)

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
124
Q

What is the therapeutic dose of epsom salt per bath?

A

500g - 1kg (for 20 mins +)

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
125
Q

Why wouldn’t you use high dose magnesium supplements in someone with hypotension?

A

Because Mg can have a blood pressure lowering effect.

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
126
Q

List 5 symptoms of Mg insufficiency

A
  1. Fatigue
  2. Insomnia
  3. Muscle cramps, twitches, spasms
  4. Headaches / migraine
  5. Stress and anxiety
  6. Palpitations
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
127
Q

Name a medication that depletes magnesium in the body.

A

The OCP

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
128
Q

_____ is a co-factor in over 200 metalloenzymes involved in catalytic, structural and regulatory functions.

A

Zinc

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
129
Q

What type of enzymes contain metal ions at their core?

A

Metalloenzymes

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
130
Q

_____ is a co-factor in superoxide dismutase (SOD), a powerful antioxidant required by all cells exposed to oxygen.

A

Zinc

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
131
Q

_____ is a co-factor in alcohol dehydrogenase, an enzyme that helps detoxify / breakdown alcohol in the body.

A

Zinc

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
132
Q

Why does zinc requirement increase with intake of alcohol?

A

Because zinc is a co-factor in the production of alcohol dehydrogenase; the enzyme that detoxifies the alcohol.

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
133
Q

Which mineral is a co-factor in carboxypeptidase, an enzyme involved in the digestion of proteins?

A

Zinc

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
134
Q

____ is the most abundant intracellular trace element (about 2g stored)

A

Zinc

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
135
Q

List 5 food sources of zinc

A
  1. Oysters (highest food source by far) & crab
  2. Sesame seeds
  3. Unrefined grains - rye, oats, amaranth,
  4. Legumes - chickpeas
  5. Red meat - calf’s liver
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
136
Q

Which mineral is required for the production of sex hormones, and particularly male health.

A

Zinc

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
137
Q

Which mineral is required for spermatogenesis?

A

Zinc

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
138
Q

Which mineral inhibits 5a-reductase (the enzyme that converts testosterone to the more potent androgen DHT)?

A

Zinc

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
139
Q

Which mineral is required for the conversion of T4 to T3?

A

Zinc

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
140
Q

List 5 functions of zinc in the body.

A
  1. Thyroid health - T4 to T3 conversion
  2. Production of sex hormones
  3. Required for spermatogenesis
  4. Gene expression & DNA production - wound healing & burns
  5. Aids tight junctions in skin and GIT
  6. Immune function
141
Q

Which mineral unlocks retinol in the liver to support the eye?

A

Zinc

142
Q

Which mineral is involved in taste and smell?

A

Zinc

143
Q

A loss of taste and smell can indicate a _____ insufficiency.

A

Zinc

144
Q

Tinnitus can indicate a _____ insufficiency.

A

Zinc

145
Q

Which mineral is incredibly important for digestion, as it is a co-factor for the production of hydrochloric acid?

A

Zinc

146
Q

Which mineral is involved in the digestion of proteins?

A

Zinc

147
Q

Zinc absorption rates are around ____ - 40%

A

20 - 40%

148
Q

Protein generally enhances absorption of zinc (with the exception of casein). True or false?

A

True

149
Q

List 3 minerals that can inhibit zinc absorption.

A
  1. Calcium
  2. Copper
  3. Non-haem iron
150
Q

Zinc supplementation antagonises the intake of which other mineral?

A

Copper

151
Q

List 3 potential causes of zinc deficiency / insufficiency.

A
  1. Malabsorption
  2. Phytate-rich diet
  3. Poor zinc intake
  4. Infections/viruses
152
Q

List 3 populations at higher risk of zinc deficiency

A
  1. The elderly (lower Hcl)
  2. Alcoholics
  3. Pregnant women
  4. Athletes
153
Q

List 4 signs/symptoms of zinc deficiency.

A
  1. Poor sense of taste and smell
  2. Recurrent infections
  3. Delayed wound healing
  4. White spots on fingernails
  5. Infertility & low libido
  6. Signs of weak digestion (i.e, bloating, fatigue)
  7. Erectile dysfunction
  8. Extreme response to stress / depression
  9. Loss of alcohol tolerance
154
Q

Why are blood tests for zinc ineffective?

A

Because zinc is bound to proteins in the body

155
Q

Zinc ______ appears to be the best absorbed form of zinc.

A

Picolinate

156
Q

What is the recommended daily dose of zinc?

A

15-25mg per day

157
Q

Why do many zinc supplements contain a small amount of copper?

A

Because zinc is a copper antagonist. Long term zinc supplementation can deplete copper stores, even with a good dietary intake of copper present.

158
Q

_________ is the body’s second most abundant mineral.

A

Phosphorus

159
Q

About 85% of _________ is found combined with calcium in hydroxyapatite crystals of bones and teeth.

A

Phosphorus

160
Q

Phosphorus is highly reactive and therefore in nature, it is rarely free. It is almost always bound to ______ as ‘_______’ .

A

Bound to oxygen as phosphate

161
Q

Why is phosphorus deficiency almost unknown?

A

Because it is an essential constituent of all plant and animal tissues.

162
Q

List 4 food sources of phosphorus.

A
  1. Seeds & nuts
  2. Beans & legumes
  3. Meat & poultry
  4. Fish
  5. Dairy
  6. Carbonated soft drinks (not recommended!)
163
Q

Which mineral is found in abundance (but not in a good way) in carbonated soft drinks?

A

Phosphorus (as phosphoric acid)

164
Q

Despite being high in phosphorus, why are carbonated soft drinks not recommended?

A

Because the phosphorus is as phosphoric acid, which leaches calcium from bones.

165
Q

What is the RDA for phosphorus?

A

1200 - 2000mgs daily

166
Q

Which mineral makes up the ‘P’ in ATP?

A

Phosphorus (bound to oxygen as phosphate)

167
Q

List 4 functions of phosphorus in the body.

A
  1. Energy production - is is a part of ATP
  2. Hardness of bones and teeth
  3. Muscle contraction (creatinine phosphate)
  4. Cell membrane integrity (phospholipids)
168
Q

What is hyperphosphataemia?

A

Raised blood phosphorus

169
Q

Phosphate intake from natural foods will never lead to toxicity. However, phosphorus used as a preservative (inorganic form) in carbonated soft drinks, processed food, enhanced meats, can lead to _____________ and _________ in children.

A

Hyperphosphataemia

Hyperactivity in children

170
Q

Consumption of phosphorus in inorganic form (as a food preservative) could result in the decreased absorption of which other mineral?

A

Calcium

171
Q

Polyphosphates from food additives can interfere with the absorption of 4 other minerals. List them.

A
  1. Calcium (Ca)
  2. Zinc (Zn)
  3. Copper (Cu)
  4. Iron (Fe)
172
Q

An inorganic form of which mineral is often used in food processing and preservatives?

A

Phosphorus

173
Q

Hyperphosphataemia (raised blood phosphorus) puts pressure on which organ(s)?

A

The kidneys

174
Q

What are polyphosphates and where would you find them?

A

Long chains of phosphate molecules, found in food additives.

175
Q

Which macro mineral is the principal cation inside body cells, and along with sodium chloride, is a key electrolyte in the body?

A

Potassium

176
Q

List 5 food sources of potassium.

A
  1. Raw spinach
  2. Baked potato with skin on
  3. Avocado
  4. Banana
  5. Quinoa, buckwheat, oats
  6. Pistachio nuts
  7. Sunflower & pumpkin seeds
  8. Seafood (clams and crab)
  9. Meat (calves liver)
177
Q

Over 90% of potassium is absorbed by the body. True or false?

A

True

178
Q

Adding table salt to a meal lowers the absorption of which mineral?

A

Potassium

179
Q

List 4 key functions of potassium in the body.

A
  1. Nerve transmission & electrical impulses
  2. Muscle function
  3. Lowering high blood pressure
  4. Glycogenesis - glucose to glycogen conversion
  5. Cell growth and division
180
Q

Name a food/drink source of electrolytes.

A

Coconut water

250mls contains 600mg of potassium

181
Q

Which mineral is required at a rate of around 2g per day (a high requirement)?

A

Potassium

182
Q

What is hypokalaemia?

A

Low/deficient blood potassium

183
Q

What is the most common cause of hypokalaemia?

A

Excessive potassium loss / loss of electrolytes (rather than lack of intake)

184
Q

List 5 things that can cause hypokalaemia.

A
  1. Excessive sweating
  2. Vommitting and diarrhoea
  3. Diuretics
  4. Chronic kidney disease
  5. Laxatives
185
Q

List 5 symptoms of hypokalaemia (potassium deficiency)

A
  1. Muscle cramps
  2. Fatigue and weakness
  3. High blood pressure
  4. Mental confusion / irritability
  5. Insatiable thirst
  6. Insomnia
186
Q

Why is it relatively difficult to become deficient in potassium?

A
  1. There are lots of potassium rich food sources

2. Potassium homeostasis is very tightly regulated by the kidneys

187
Q

Potassium toxicity is not possible from over-eating K-rich foods. However it IS possible from excessive potassium salts or supplements (or kidney disease).

Acute potassium toxicity from supplements can lead to which medical pathology?

A

Cardiac arrest

188
Q

If someone is low in potassium, why would you advise them to consume lots of potassium rich natural foods, rather than potassium supplements?

A

Because potassium supplements can cause acute potassium toxicity and cardiac arrest, whereas natural food sources (even those very rich in potassium) can not.

189
Q

Chronic toxicity from which mineral can lead to cardiac irregularities, paralysis of extremities, mental confusion, tingling, weakness, kidney failure and adrenal insufficiency?

A

Potassium

190
Q

Which macro mineral is the main extracellular cation in the body?

A

Sodium (Na+)

191
Q

Is sodium’s reactivity high or low?

A

High. Sodium is very highly reactive.

192
Q

Which anion is sodium most commonly bound to?

A

Chloride (Cl-)

193
Q

NaCl is salt. But which 2 minerals is salt made up of?

A

Sodium and chloride

194
Q

Common table salt is __% sodium and __% chloride by weight.

A

40% sodium, 60% chloride

195
Q

Why is table salt a cellular poison?

A

Because it is highly refined, bleached and treated, and anti-caking agents such as aluminium are added.

All other minerals are removed and the combination of just NaCl remaining is highly damaging to cells.

196
Q

List 4 pathologies that the consumption of table salt can lead to.

A
  1. Atherosclerosis
  2. Hypertension
  3. Insulin resistance
  4. Cancers (i.e, gastric)
197
Q

How is sea salt made?

A

By evaporating sea water.

It is unprocessed and has a high mineral content (Cu, Mg, Fe). But, it may contain heavy metals (although in VERY small amounts).

198
Q

How is table salt made?

A

It is gathered from rock salt mines, then refined, heat treated and bleached. Finally, anti-caking agents are added.

199
Q

How is himalayan salt made?

A

It’s sourced from ancient seabeds in the himalayas. It was formed under extremely high pressure over thousands of years and contains deep ocean minerals.

200
Q

_______ salt contains slightly less sodium than table salt and includes 84 trace minerals, which are what make this salt therapeutic.

A

Himalayan salt

201
Q

What makes Himalayan salt pink in colour?

A

It’s trace mineral content, specifically iron.

202
Q

________ salt is harvested from mineral-rich clay and sand salt trays in France.

A

Grey / Celtic sea salt.

203
Q

Which type of salt contains more moisture than other types of salt?

A

Celtic / grey sea salt.

204
Q

Which type of salt has a nutritional profile similar to himalayan salt?

A

Celtic/grey sea salt

205
Q

What is the main role of sodium?

A

Regulating extracellular fluid volume (how much fluid we retain or release).

206
Q

What is the RAAS and which mineral is it relevant to?

A

Renin Angiotensin Aldosterone System

Relevant to sodium

207
Q

What is secreted by the kidneys when sodium levels fall?

A

Renin (an enzyme)

208
Q

Which 4 organs are involved in the Renin Angiotensin Aldosterone System (which regulates blood pressure / sodium levels).

A

Liver
Kidneys
Lungs
Adrenals

209
Q

Which hormone is released by the adrenal glands to increase sodium absorption in the kidneys (increasing BP - because where sodium goes, water follows)?

A

Aldosterone

210
Q

Sodium and chloride are sufficiently present in most natural foods, so we don’t need to add extra salt to our diets. True or false?

A

True

211
Q

We absorb almost ____% of the sodium and chloride that we consume.

A

Almost 100%

212
Q

What is the quickest way to reduce sodium in the diet?

A

Consume whole foods, rather than refined/processed foods.

213
Q

List 3 functions of sodium in the body.

A
  1. Increases blood pressure
  2. Nerve impulse transmission
  3. Muscle contraction
214
Q

List 2 functions of chloride in the body.

A
  1. Cl is a constituent of stomach acid (HCl)

2. Helps to maintain acid-alkaline balance in the body (with sodium)

215
Q

The deficiency of which mineral is often the result of a medical condition?

A

Sodium

216
Q

Low dietary intake of 3 minerals; ______, _______ and _______ can make us more sensitive to salt and promote sodium-induced hypertension.

A

Calcium, Potassium, Magnesium

Always remember that minerals work synergistically in the body.

217
Q

Which mineral is the most abundant element on earth?

A

Iron (Fe)

218
Q

Which mineral plays a crucial role in the development of haemoglobin?

A

Iron

219
Q

Which 2 forms of iron are the only forms present in the human body?

A

Ferrous (Fe2+)

Ferric (Fe3+)

220
Q

The bone marrow uses large quantities of which mineral to produce erythrocytes (and therefore is the largest consumer of it in the body)?

A

Iron

221
Q

Which mineral gives haemoglobin its oxygen carrying capacity?

A

Iron

222
Q

In food, we can only absorb the _______ form of iron.

A

Ferrous (Fe2+)

223
Q

Where in the body would you find iron?

A

Bone marrow, blood, muscles and in enzymes

224
Q

How much iron do we store in our bodies?

A

Around 3 - 4g

225
Q

Name the 2 dietary forms of iron.

A
  1. Haem iron (ferrous form - Fe2+)

2. Non-haem iron (ferric form - Fe3+)

226
Q

Plant foods contain non-haem iron, whereas animal foods contain __________

A

Both haem and non-haem iron

227
Q

What is the relationship between ferrous and ferric iron?

A

Ferric iron cannot be utilised by the body and has to be reduced into the ferrous form.

228
Q

List 4 plant food sources of iron.

A
  1. Lentils
  2. Quinoa
  3. Kidney beans
  4. Dark green leafy veggies - Spinach
  5. Pumpkin seeds
  6. Herbs & Spices - thyme, coriander
  7. Blackstrap molasses
229
Q

List 4 animal food sources of iron.

A
  1. Clams
  2. Calve’s liver
  3. Oysters
  4. Prawns, sardines, salmon
230
Q

How much non-haem iron do we absorb from blackstrap molasses?

A

Over 90% (very efficient absorption)

231
Q

Name the highest food source of haem iron.

A

Clams

232
Q

Each haemoglobin molecule has __ binding sites for iron.

A

4

233
Q

Which mineral is a component of myoglobin (stores oxygen in muscles)?

A

Iron

234
Q

List 4 functions of iron in the body

A
  1. Oxygen transport (via haemoglobin & myoglobin)
  2. Energy (ATP) production
  3. Thyroid hormone synthesis
  4. Immune function (growth and maturation of lymphocytes)
  5. Neurotransmitter production (esp. dopamine)
235
Q

What is one of the first signs of iron deficiency?

A

Fatigue

236
Q

Which mineral is a co-factor of tyrosine hydroxilase - the enzyme that converts tyrosine to dopamine?

A

Iron

237
Q

Where do we store iron that is not being used for haemoglobin production?

A

In the storage protein ferritin

238
Q

Why is too much iron worse than not enough iron?

A

Because iron is a pro-oxidant, and can damage tissues in excess.

239
Q

What is ferritin?

A

A storage protein in which we store iron for future use.

240
Q

What is the lifespan of an erythrocyte?

A

3-4 months

241
Q

What happens to iron in erythrocytes after they die?

A

The spleen and liver dismantle the erythrocytes and recycle the iron to make more erythrocytes.

242
Q

How does the body lose iron?

A

Via the GI tract, menstruation and bleeding (i.e, cuts and grazes)

243
Q

How does the body cope with high iron levels?

A

When iron stores are too high, the liver converts ferritin into hemosiderin (another iron storage protein), which releases iron to the body more slowly than ferritin does.

244
Q

What is the difference between ferritin and hemosiderin?

A

They’re both iron storage proteins, but ferritin releases iron to the body more readily. In states of iron excess, the liver converts ferritin into hemosiderin for this reason (as too much circulating iron can be toxic).

245
Q

We don’t absorb much iron but what we do absorb we hold on to for dear life! True or false?

A

True

246
Q

Can humans excrete iron?

A

No

247
Q

Iron is the only mineral where the RDA is higher for women than men. Why is this?

A

Because of menstruation (loss of blood and therefore iron)

248
Q

We can’t excrete iron, yet it is toxic in excess. So, how do we maintain iron homeostasis?

A

We control how much iron we absorb. The higher the iron levels in tissues, the more we down regulate gut absorption.

249
Q

What does the enzyme ferric reductase do (in the gut)?

A

Transforms ferric iron (non-haem) to ferrous iron, so that it can be used.

250
Q

Haem iron has an absorption rate of ___ - ___%

Non-haem iron has an absorption rate of ___ - ___%

A

15 - 35%

2 - 20%

251
Q

Why do medications like omeprazole inhibit iron absorption?

A

Because they block stomach acid.

252
Q

Name something that can increase non-haem iron absorption and something that can inhibit it.

A

Vitamin C increases iron absorption

Phytates decrease it.

253
Q

Why would you never give an iron supplement without first testing for iron deficiency?

A

Because the risk of iron overload and resulting toxicity is too high.

254
Q

List 3 things that inhibit absorption of non-haem iron.

A
  1. Phytates
  2. Oxalates
  3. Polyphenols (some)
  4. Calcium & phosphorus (dairy)
  5. Tannic acid (tea and coffee)
255
Q

List 5 things you could suggest to optimise an individual’s intake of non-haem iron.

A
  1. Eat with a source of vitamin C
  2. Build meals around iron rich foods
  3. Eliminate nutrient-poor junk foods
  4. Avoid drinking tea, coffee and dairy within 2 hrs
  5. Eat fermented & sprouted foods, and foods that contain yeast, to reduce phytates.
256
Q

Beeturia can indicate a lack of which mineral?

A

Iron

257
Q

Excess iron can accumulate in organs and cause damage; it can even be fatal. Which organs are most at risk?

A

The brain and liver

258
Q

List 3 reasons why iron overload is harmful.

A
  1. Free iron is a pro-oxidant and can cause oxidative damage.
  2. Iron is a bacterial growth factor / feeds bacteria
  3. Excess iron can accumulate in organs
259
Q

What is haemochromatosis?

A

A genetic disorder where the individual lacks the ability to down regulate iron absorption in the gut (so they just keep absorbing more and more of it).

260
Q

Why should you avoid giving vitamin C supplements to people with haemochromatosis?

A

Because vitamin C increases absorption of iron and people with haemochromatosis already have too much iron.

261
Q

Which 3 minerals compete with iron for absorption?

A
  1. Zinc
  2. Copper
  3. Calcium
262
Q

Does supplementing with zinc enhance or inhibit absorption of iron?

A

Zinc inhibits iron

263
Q

Which ultra-trace mineral is mainly found in the body as part of the antioxidant ‘glutathione peroxidase’?

A

Selenium

264
Q

What is the role of the enzyme ‘glutathione peroxidase’?

A

It reduces free radicals into water and other harmless molecules (it is an antioxidant enzyme)

265
Q

Selenium is found in food as an organic compound bound to the amino acids _________ and _________

A

Cysteine and methionine

266
Q

Selenium works very closely with vitamin __ to protect our cells.

A

Vitamin E.

267
Q

Which part of cells does selenium work on/in, to protect those cells?

A

The cytosol and mitochondria.

Vitamin A works on cell membranes

268
Q

Which heavy metal antagonises the action of selenium?

A

Mercury

269
Q

The presence of mercury increases the body’s need for which mineral?

A

Selenium

270
Q

What is the highest food source of selenium?

A

Brazil nuts

1 brazil nut = 96 mcg selenium

271
Q

List 5 food sources of selenium.

A
  1. Brazil nuts
  2. Whole wheat
  3. Sunflower seeds
  4. Yellowfin tuna, clams, oysters
  5. Garlic
  6. Mushrooms
  7. Calf’s liver
  8. Pork, turkey, chicken
272
Q

Why should you avoid brazil nuts from China and buy them from South American origin?

A

Chinese soils have been proven to be low in selenium.

Selenium is thought to be highest in the soil around south america.

273
Q

List 5 key functions of selenium.

A
  1. Antioxidant (co-factor of glutathione peroxidase)
  2. Immunity - antibody production
  3. Thyroid function (conversion of T4 to T3)
  4. Sperm motility
  5. Testosterone metabolism
274
Q

Selenium is mostly absorbed in the ________

55 - 85% absorption rate

A

Duodenum

275
Q

Selenium homeostasis is primarily managed by which organ?

A

The kidneys

276
Q

Which is more bioavailable - selenium from plant sources (selenomethionine) or selenium from animal sources?

A

Plant sources

277
Q

What is methionine?

A

A sulphur based amino acid

278
Q

An elevated T4 and lowered T3 serum level is a functional marker of ______ deficiency.

A

Selenium

279
Q

‘Keshan Disease’ affected children in China and was associated with a deficiency of which mineral?

A

Selenium

280
Q

List 3 symptoms of selenium deficiency.

A
  1. Abnormal heart beat
  2. Muscle pain
  3. Weakness & dizziness
  4. Loss of immune competence
281
Q

Se is among the most toxic of the minerals and the margin between beneficial and harmful intakes is narrow. True or false?

A

True

282
Q

Efficient methylation is important for detoxification of which mineral?

A

Selenium

283
Q

Which mineral competes with sulphur?

A

Selenium

284
Q

A garlic odour on the breath is a classic sign of _______ toxicity / overdose.

A

Selenium

285
Q

Which trace mineral is a component of cuproenzymes?

A

Copper

286
Q

Copper is absorbed mostly in the ____ _______, and to a lesser degree, the ________.

A

Small intestine

Stomach

287
Q

How is copper excreted?

A

In the bile

288
Q

We absorb between __ - __% of the copper we take in as food.

A

30 - 40%

289
Q

Where is copper stored in the body?

A

In the liver

290
Q

Why is it important to ensure proper gall bladder function if we want to keep copper levels balanced?

A

Because excess copper is excreted in the bile.

291
Q

List 5 food sources of copper.

A
  1. Sesame seeds
  2. Quinoa
  3. Shitake mushrooms
  4. Avocado
  5. Calf’s liver
  6. Oysters, lobster, crab, prawns
  7. Cacao
292
Q

List 3 key functions of copper.

A
  1. Free radical protection, as an antioxidant contributor
  2. Cross linking of collagen and elastin, for structure
  3. Melanin formation
  4. Red blood cell formation & haem synthesis
  5. Innate immune system, antibacterial
  6. Formation of myelin sheath
  7. Conversion of dopamine to noradrenaline (‘fight or flight’ response)
293
Q

Which trace mineral is a key component of the key antioxidant enzyme superoxide dismutase (SOD)?

A

Copper

294
Q

Long term supplementation of which mineral can lead to copper deficiency?

A

Zinc (>50mg day)

295
Q

List 4 signs of copper deficiency.

A
  1. Anaemia
  2. Bone fractures
  3. Impaired growth
  4. Reduced skin pigmentation
  5. Recurrent infections
296
Q

Copper deficiency is rare because most foods contain a good amount of copper and we need very little daily (1-2mg). True or false?

A

True

297
Q

Acute copper toxicity is typically only seen from contaminated ________ ________ (i.e, copper pipes), or ________ disorders.

A

Contaminated drinking water or genetic disorders

298
Q

Symptoms of copper toxicity include…

A

Vomitting, diarrhoea, liver/kidney damage, haemolytic anaemia, coma, death

299
Q

Copper overload is more common in women, but why is this?

A

Because oestrogen can cause copper retention

300
Q

List 3 symptoms of Copper overload (NOT copper toxicity).

A
  1. Emotional instability / ADHD / meltdowns / irritability
  2. Intolerance to OCP
  3. Low immunity (zinc deficiency)
  4. Allergies
  5. Acne
  6. Skin sensitivity to cheap metal
301
Q

Which female hormone plays a role in balance copper and zinc?

A

Progesterone

302
Q

Which mineral could you use to counteract a copper overload?

A

Zinc

303
Q

Which ultra trace mineral is a component of thyroid hormones T3 & T4?

A

Iodine

304
Q

How much dietary iodine do we absorb?

A

Almost 100%

305
Q

What is the Earth’s main source of iodine?

A

The ocean

306
Q

Every single cell in the body has a receptor for thyroid hormone. True or false?

A

True

307
Q

List 5 food sources of iodine.

A
  1. Seaweed / sea vegetables
  2. Ocean fish
  3. Shellfish
  4. Eggs and dairy food (due to fortification)
308
Q

Which is the highest absorbed mineral there is?

A

Iodine

309
Q

Which mineral might you find in sea mist?

A

Iodine

310
Q

List 3 functions of iodine.

A
  1. Thyroid function - T3 & T4 hormone synthesis
  2. Brain and bone formation in foetus / during pregnancy and infancy
  3. Energy metabolism in cells
311
Q

A lack of which mineral might be indicated if TSH and T4 levels are normal but T3 is low? Why?

A

Selenium. Because it is required for the conversion of T4 to T3

312
Q

What are goitrogens?

A

Substances in food that interfere with iodine uptake in the thyroid.

313
Q

Consumption of goitrogenic foods may interfere with the absorption of which mineral?

A

Iodine

314
Q

List 3 goitrogenic foods.

A
  1. Raw brassica vegetables
  2. Soya
  3. Millet
315
Q

When are goitrogenic foods most likely to interfere with iodine uptake?

A

When there is already an iodine deficiency present.

316
Q

People with hypothyroidism often have suboptimal levels of ____, ____ and _____, which can exacerbate iodine deficiency.

A

Zinc, Iron and copper

317
Q

Which other nutrients are required to put iodine to use in the body?

A

Tyrosine, Zinc, Magnesium, B vitamins

318
Q

Which trace mineral gets it’s name from the work ‘magic’?

A

Manganese

319
Q

Intestinal absorption of manganese is very low, between __ - __%

A

1 - 5%

320
Q

Where is manganese mostly stored in the body?

A

> 40% in bone

the rest in metabolically active tissues (liver, kidneys, pancreas, brain)

321
Q

List 5 food sources of manganese.

A
  1. Wheat germ
  2. Black pepper
  3. Ginger
  4. Cloves
  5. Some shellfish - mussels
  6. Hazelnuts
322
Q

List 3 key functions of manganese

A
  1. Metabolism of carbs, amino acids and cholesterol - blood sugar regulation
  2. Healthy cartilage and bone
  3. Antioxidant - cofactor for MnSOD enzyme
323
Q

Manganese deficiency is not observed in humans on a whole food diet. True or false?

A

True

324
Q

The deficiency of which mineral can lead to loss of hair colour?

A

Manganese

325
Q

Manganese competes with ____ for absorption.

A

Iron

326
Q

Which essential trace mineral potentiates (increases) the action of insulin?

A

Chromium

327
Q

The main function of which mineral is regulating blood sugar?

A

Chromium

328
Q

Trivalent chromium and hexavalent chromium. Which is highly carcinogenic and which is beneficial to humans?

A

Trivalent chromium = beneficial

Hexavalent chromium = Highly toxic carcinogen

329
Q

Foods that are rich in ______ ___ and _____ can enhance absorption of chromium by up to 4x

A

Vitamin C and niacin

330
Q

List 4 food sources of chromium.

A
  1. Veggies- broccoli, green beans, potatoes
  2. Barley & oats
  3. Turkey & beef
  4. Black pepper, basil, garlic
331
Q

What are the highest 2 food sources of chromium?

A

Broccoli and black pepper

332
Q

Which mineral is a component of chromodulin, which enhances the binding of insulin to the receptors?

A

Chromium

333
Q

Which spice works on the same pathway as chromium, to enhance insulin binding to insulin receptors?

A

Cinnamon

334
Q

Which mineral works to reduce HbA1C?

A

Chromium

335
Q

List 3 symptoms of chromium deficiency.

A
  1. Anxiety
  2. Sugar cravings
  3. Fatigue
  4. Afternoon dips in energy

(Symptoms of poor blood sugar control)

336
Q

Which is the 3rd most abundant mineral in the body after calcium and phosphorus?

A

Sulphur

337
Q

Sulphur is in 4 amino acids. Name them.

A

Methionine, cysteine, cystine, taurine

338
Q

What is our main dietary source of sulphur?

A

Amino acids (Methionine, cysteine, cystine, taurine)

339
Q

What is the RDI/RDA for sulphur?

A

There isn’t one!

340
Q

List 4 food sources of sulphur.

A
  1. Alliums - garlic, onion, leeks, chives
  2. Brassica veg - glucosinolates are sulphur compounds
  3. Legumes - especially soy beans
  4. Eggs & dairy
341
Q

List 4 functions of sulphur in the body.

A
  1. Used to create glutathione
  2. Used to create insulin
  3. Component of keratin (skin, hair) and collagen
  4. Phase 2 liver detox
342
Q

List 4 signs / symptoms of sulphur deficiency.

A
  1. Brittle hair and nails
  2. Joint pain
  3. Slow wound healing
  4. Hormone imbalances
343
Q

Which essential ultra-trace mineral is a co-factor in various enzymes involved in detoxification?

A

Molybdenum

344
Q
  • Sulphite oxidase detoxifies toxic sulphites into sulphate
  • Xanthine oxidase detoxifies purines into uric acid
  • Aldehyde oxidase detoxifies drugs containing aldehydes.

Which trace mineral is a co-factor in each of these enzymes?

A

Molybdenum

345
Q

What is the richest food source of molybdenum?

A

Legumes & beans (black eyed beans are the highest source)

346
Q

List 3 food sources of molybdenum.

A
  1. Black eyed beans
  2. Green leafy veggies
  3. Beef liver
  4. Milk
347
Q

Boron is a trace mineral not considered essential to humans but plays a role in mineral metabolism and _____ development.

A

Bone development

348
Q

Silicon is a trace mineral not considered essential to humans but plays a role in _____ mineralisation and integrity of _________ tissue.

A

Bone mineralisation and integrity of connective tissue

349
Q

Only a trace of fluoride occurs in the human body, mainly in _____ and _____.

A

Bones and teeth

Em Year 2, Nutrition 1 (8 decks)

Brainscape helps you reach your goals faster, through stronger study habits.
© 2024 Bold Learning Solutions. Terms and Conditions