Minerals Flashcards
Plays a role in structural integrity of skeleton, makes up bone tissue, and is essential for skeletal muscle contraction.
Calcium
Essential nutrient must be consumed sufficiently to prevent degradation of bone tissue and development of osteoporosis. Body has elaborate system of feedback loops to regulate absorption of this mineral.
Calcium
Found in milk, yogurt, cheese, sardines, dark green leafy vegetables, fortified cereals and grains, and soybeans
Calcium
Trace mineral implicated in regulating insulin signaling. Deficiency is not well documented. One of the most abundant minerals on earth
Chromium
Found in green leafy vegetables, potatoes, green beans, whole-grains, beef, poultry, fruits, milk, cheese, and yogurt
Chromium
Essential mineral that helps balance redox (reduction-oxidation) system in the body. Although exceedingly rare, deficiencies may result in Menkes disease (seizures, brain atrophy, and hypotonia) which can be corrected with early supplementation
Copper
Nonessential mineral considered beneficial for preventing cavities. Higher doses may result in mottled and pitted tooth enamel, and in extreme cases damage bones. Insufficiency and toxicity of this mineral are both rare.
Fluoride
Trace mineral that is critical to maintain proper thyroid function, and functions as precursor to thyroid hormones. Although uncommon now, ______ deficiency causes goiter and hypothyroidism.
Iodine
Mineral involved in hundreds of metabolic processes, with the storing, transporting, and delivery of oxygen via hemoglobin and myoglobin being the most important. Also involved in electron transport chain and neurotransmitter production.
Iron
Deficiency in _____ is primary cause of anemia, a condition where your body does not have enough healthy red blood cells to transport oxygen. Research shows supplementation can improve athletic performance only if one is deficient. Performance beyond that will not be improved.
Iron
Mineral involved in hundreds of biochemical reactions, from digestion to nervous system activity to glucose regulation and protein synthesis. Also conjugated to ATP, involved in the metabolism of carbs, proteins, and fats, and in ion channels that regulate calcium flux and potassium flux across membranes.
Magnesium
Supplementation has been shown to improve glucose metabolism and markers of insulin sensitivity. Also lowers LDLs and raises HDLs in those with Type 2 diabetes
Magnesium
Found in beef, shellfish, organ meats, spinach, legumes, pumpkin seeds, green leafy vegetables, and quinoa
Iron
Found in whole grains, quinoa, spinach, nuts, seeds, beans, cocoa
Magnesium
Trace element that has no necessary function and is highly toxic. Largest dietary source is from seafood. As one goes up the food chain, these larger fish contain more of this mineral.
Mercury
Mineral required for energy production and maintaining cellular viability. Deficiencies are exceedingly rare, however excessive intake increases risk of progression to end-stage renal disease in those with kidney disease. No need for supplementation.
Phosphorus
Found in milk, cheese, yogurt, beef, cocoa, sardines, organ meats, soda, bran
Phosphorus
Mineral present in all tissues in the body, required for maintaining concentration gradients, fluid volume, and cardiac rhythm. Severe deficiency, hypokalemia, can cause cardiac arrest.
Potassium
Key component of several selenoproteins that serve as antioxidants or in regeneration of antioxidants. Mercury displaces this mineral and substantially impairs antioxidant systems in the body.
Selenium
Found in tuna, sardines, shellfish, beef, poultry, pork, eggs, milk, yogurt, oatmeal, spinach, mushroom, Brazil nuts
Selenium
Much like potassium, this mineral maintains gradient balance, fluid status, and cardiac rhythm. Potassium is an intracellular fluid, while this mineral is an extracellular fluid. Deficiencies are virtually unheard of in the developed world.
Sodium
Increased needs of this mineral is primarily due to loss of it through sweating, with insufficient intakes leading to hyponatremia, which can lead to malaise, nausea, cramps, headache, and slurred speech, or cardiac arrest and death in extreme cases
Sodium
Found in breads, processed meats, processed soups, cheese, and many dressings and sauces
Sodium
This mineral provides structure to cells and helps reactions occur. Necessary for creation of tubulin, helping cells maintain their shape and function.
Zinc
Severe deficiencies can cause alopecia, immune deficiencies, night blindness, delayed wound healing, and growth retardation. Mild deficiency can lead to impaired growth but corrected through supplementation. High intakes can result in copper deficiency. Supplementation for athletic performance not recommended.
Zinc
The majority of minerals will be found in ________
Dairy, beef, seafood, whole grains, and green leafy vegetables
What % increased requirement do long distance runners have for iron compared to non-runners?
70%
