MINERALS Flashcards
are necessary to build tissues, regulate body fluids, and assist in various body functions.
Inorganic elements
Inorganic elements are
Found in all body tissues.
Cannot provide energy by themselves.
Contribute to production of energy within the body.
Major minerals
Required in amounts greater than __ mg a day
100
Trace minerals
Needed in amounts smaller than __ mg a day
100
Major minerals
Calcium, Phosphorus, Potassium, Sodium, Chloride
Calcium: Functions
In combination with phosphorus, gives strength and hardness to bones and teeth.
provide storage for calcium
bones
Needed for normal nerve and muscle action, blood clotting, heart function, and cell metabolism.
Calcium
may result from years of low calcium intake
Osteoporosis
Bones become increasingly ____ as calcium is withdrawn from them.
fragile
Calcium: Sources
Milk and milk products
Dark green, leafy vegetables
Fish with edible bones, e.g. dilis, sardines
Enhances absorption of Calcium
Vitamin D
Presence of lactose
Retards absorption of calcium
Lack of weight-bearing exercise
results in poorly formed bone structure and causes bowed legs, “pigeon breast”, enlarged wrists or ankles, and stunted growth.
Rickets
“Adult rickets” causes bones to become soft.
(osteomalacia)
characterized by involuntary muscle movement, results from insufficient calcium in blood.
Tetany
Excessive intake of calcium may:
Cause constipation
Cause kidney stones
Inhibit the absorption of iron and zinc
Necessary for the formation of strong, rigid bones and teeth; metabolism of carbohydrates, fats, and proteins; proper acid-base balance; and effective action of several B vitamins.
Phosphorus (P)
where are Phosphorus (P) stored
in bones
phosphorus absorption is increased in the presence of vitamin __
D
Phosphorus: Sources
Protein-rich foods such as milk, cheese, meats, poultry, and fish.
Cereals, legumes, nuts, soft drinks
Found primarily in INTARCELLULAR FLUID.
Essential for fluid balance and OSMOSIS.
Maintains fluid level within the cell.
Necessary for transmitting nerve impulses and muscle contractions.
Potassium (K)
Potassium: Sources
Fruits–especially melons, oranges, bananas, peaches
Vegetables–mushrooms, brussel sprouts, potatoes, tomatoes, winter squash, lima beans, carrots
Primary function is the CONTROL OF FLUID BALANCE in the body.
Maintains ACID-BASE BALANCE.
Sodium
Table salt contains ___ sodium.
40%
One teaspoon of table salt contains ____ mg of sodium.
2,000
Sodium: Sources
Naturally available in animal foods.
Table salt
Sodium: Excess
May cause EDEMA and resulting HYPERTENSION.
Associated with hypertension and CONGESTIVE HEART FAILURE.
Essential for maintenance of fluid, electrolyte, and acid-base balance.
Helps blood CARRY CARBON DIOXIDE TO THE LUNGS and is necessary during immune responses when white blood cells attack foreign cells.
Chloride (Cl)
Found almost exclusively in table salt or in foods containing sodium chloride.
Deficiency is rare.
Can occur with severe vomiting, diarrhea, excessive use of diuretics, and alkalosis.
Chloride
Vital to both hard and soft body tissues.
Essential for METABOLISM.
Regulates nerve and muscle function.
Plays a role in the blood-clotting process.
Magnesium (Mg)
Magnesium: Sources
Found primarily in plant foods.
Green leafy vegetables, legumes, nuts, whole grains, some fruits (avocados and bananas)
Milk in sufficient quantities
Magnesium: Deficiency
Deficiency among people on normal diets is unknown.
Necessary to all body tissue and is FOUND IN ALL BODY CELLS.
Contributes to the characteristic ODOR OF BURNING HAIR AND TISSUE.
Necessary for metabolism.
Sulfur (S)
Component of some amino acids.
Found in protein-rich foods.
SULFUR
Trace minerals
Iron, Iodine, Zinc, Selenium, Copper, Manganese, Fluoride, Chromium, Molybdenum
DELIVERS OXYGEN to body tissues.
Component of HEMOGLOBIN.
Iron (Fe)
Iron: Sources
Meat, poultry, and fish are the best sources of iron. Animal flesh contains heme iron, which is absorbed more than twice as efficiently as non-heme iron.
Non-heme iron is found in whole grain cereals, enriched grain products, vegetables,
Most common nutrient deficiency worldwide is
Iron-deficiency Anemia (IDA)
Caused by insufficient intake, malabsorption, lack of stomach acid, or excessive blood loss.
Iron: Deficiency
Necessary for the normal functioning of thyroid gland, which DETERMINES RATE OF METABOLISM.
Iodine (I)
Iodine (I) SOURCES
iodized salt, seafood, and some plant foods grown in soil bordering the sea.
Essential for growth, wound healing, taste acuity, glucose tolerance, and mobilization of vitamin A within the body.
Zinc (Zn)
Zinc (Zn) SOURCES
meat, fish, eggs, dairy products, wheat germ, and legumes.
Component of an enzyme that acts as an antioxidant, thereby PROTECTING CELLS AGAINST OXIDATION and sparing vitamin E.
Selenium (Se)
Selenium (Se) SOURCES
seafood, kidney, liver, muscle meats
FOUND IN ALL TISSUES; heaviest concentration in the liver, kidneys, muscles, and brain.
Helps in FORMATION OF HEMOGLOBIN; aids in transport of iron to bone marrow for the formation of red blood cells; and participates in energy production.
Copper (Cu)
Copper (Cu) SOURCES
organ meats, shellfish, legumes, nuts, cocoa, whole grain cereals, and human milk.
Increases resistance to dental caries, and may strengthen teeth and bones.
Deficiency can result in increased tooth decay.
Excess can cause discoloration or mottling of children’s teeth.
Fluoride (F)
Fluoride (F) SOURCES
fluoridated water, fish and tea. Commercially prepared foods with fluoridated water
restores lost nutrients due to processing
Fortification
adds nutritional value to meet a specific standard
Enrichment
helps to maintain many bodily functions.
Lubricates your joints and mucous membranes.
Enables you to swallow and digest foods.
Absorb other nutrients and eliminate wastes.
Perspiration helps maintain normal body temperature.
Water
Water makes up around __ of the body
65%
It’s important to drink at least __ cups of water a day to maintain health.
8
TRUE OR FALSE:
Water is not digested. It is absorbed and used by the body as we drink it.
TRUE
TRUE OR FALSE:
Water is digested. It is used by the body as we drink it.
FALSE - NOT DIGESTED, ABSORBED
TRUE OR FALSE:
The body can store water
FALSE - THE BODY CANNOT STORE WATER
The body loses water in four ways:
Urine.
Feces.
Perspiration.
Respiration.
A deficiency of water is called _________
dehydration
Prolonged dehydration results in ______.
death
