Minerals

Question 1

Plays a role in structural integrity of skeleton, makes up bone tissue, and is essential for skeletal muscle contraction.

Answer 1

Calcium

Question 2

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.

Answer 2

Calcium

Question 3

Found in milk, yogurt, cheese, sardines, dark green leafy vegetables, fortified cereals and grains, and soybeans

Answer 3

Calcium

Question 4

Trace mineral implicated in regulating insulin signaling. Deficiency is not well documented. One of the most abundant minerals on earth

Answer 4

Chromium

Question 5

Found in green leafy vegetables, potatoes, green beans, whole-grains, beef, poultry, fruits, milk, cheese, and yogurt

Answer 5

Chromium

Question 6

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

Answer 6

Copper

Question 7

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.

Answer 7

Fluoride

Question 8

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.

Answer 8

Iodine

Question 9

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.

Answer 9

Iron

Question 10

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.

Answer 10

Iron

Question 11

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.

Answer 11

Magnesium

Question 12

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

Answer 12

Magnesium

Question 13

Found in beef, shellfish, organ meats, spinach, legumes, pumpkin seeds, green leafy vegetables, and quinoa

Answer 13

Iron

Question 14

Found in whole grains, quinoa, spinach, nuts, seeds, beans, cocoa

Answer 14

Magnesium

Question 15

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.

Answer 15

Mercury

Question 16

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.

Answer 16

Phosphorus

Question 17

Found in milk, cheese, yogurt, beef, cocoa, sardines, organ meats, soda, bran

Answer 17

Phosphorus

Question 18

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.

Answer 18

Potassium

Question 19

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.

Answer 19

Selenium

Question 20

Found in tuna, sardines, shellfish, beef, poultry, pork, eggs, milk, yogurt, oatmeal, spinach, mushroom, Brazil nuts

Answer 20

Selenium

Question 21

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.

Answer 21

Sodium

Question 22

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

Answer 22

Sodium

Question 23

Found in breads, processed meats, processed soups, cheese, and many dressings and sauces

Answer 23

Sodium

Question 24

This mineral provides structure to cells and helps reactions occur. Necessary for creation of tubulin, helping cells maintain their shape and function.

Answer 24

Zinc

Question 25

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.

Answer 25

Zinc

Question 26

The majority of minerals will be found in ________

Answer 26

Dairy, beef, seafood, whole grains, and green leafy vegetables

Question 27

What % increased requirement do long distance runners have for iron compared to non-runners?

Answer 27

70%