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Nutrition 1 > Minerals > Flashcards

Minerals Flashcards

1
Q

What are minerals

A

inorganic elects that originate from the earth and cannot be made by living organisms

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2
Q

for humans to absorb and use minerals they must first be

A

bound to organic compounds (containing carbon)

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3
Q

Where do plants obtain minerals from

A

earth

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4
Q

What percentage of body weight do minerals represent

A

4-5%

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5
Q

What are the two main minerals that make up 75% of the total

A

calcium and phosphorus

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6
Q

List the macro minerals

A

Calcium
Phosphorus
Magnesium
Sodium
Potassium
Chloride
Sulphur

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7
Q

List the Trace minerals

A

Iron
Zinc
Iodine
Selenium
Manganese
Molybdenum
Copper
Chromium
Boron
Fluoride
Silicon

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8
Q

Provide examples of how minerals exist as components of organic compounds

A

Phosophoproteins
Phospholipids
Metalloenzymes
Metalloproteins

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9
Q

In what state do macro mineral exist in the body

A

as cations (mg, Na,Ca,)
or anions (Cl, S, P)

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10
Q

Where are minerals absorbed and how

A

in the GIT, mainly the SI in ionic state (except iron)
Must be unbound from the organic compound with help of digestive secretions.

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11
Q

What happens to unabsorbed minerals

A

excreted in faeces

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12
Q

List the 5 key functions of minerals

A

Immune support
Thyroid health
Components of enzymes
Nerve and muscle function
Building tissues

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13
Q

What affects the bioavailability of minerals

A

Mineral status in the body (it up and down regulates)

Substances present in food, e.g. ascorbic acid and Fe ENHANCES; phytates and Fe INHIBITS

Other minerals present can compete for absorption. e.g. iron supplements reduce Zn absorption

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14
Q

Mineral supplements are rarely pure, they are bound to carrier molecules called

A

ligands

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15
Q

What are the common mineral carriers called (organic and inorganic)

A

Organic: citrate, ascorbate, gluconate, glycerinate

Inorganic: oxide, carbonate, sulphide, chloride

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16
Q

How are calcium levels regulated

A

PTH
Vit D
Calcitonin

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17
Q

List food sources of calcium

A

Dark green and cruciferous veg (most bioavailable; 2x dairy)
Nuts and seeds (sesame)
Beans
Herbs and spices (sage, coriander)
Sardines

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18
Q

List 5 functions of calcium

A
  1. Bone health: build and preserve bone mass (binds to collagen framework, increasing bone density)
  2. Cell signalling: influences transport of ions across membranes of organelles.
    Nerve impulses
    Regulates cardiac muscle function and vasoconstriction
  3. Muscle contraction: required for binding of actin and myosin fibres
  4. Blood clotting
  5. Neurotransmitters: required for conversion of tryptophan to serotonin
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19
Q

List therapeutic uses of calcium

A

Osteoporosis, fracture repair
Blood pressure, muscle cramps and spasms, confusion, memory loss
Leg cramps in pregnancy
Bleeding disorders
Mood related PMS

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20
Q

How and where is calcium absorbed

A

SI, especially duodenum

Active absorption - controlled by vit D
Passive absorption - when Ca consumed

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21
Q

How much Calcium is not absorbed

A

50-70% in faeces

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22
Q

What inhibits the absorption of calcium

A

Low vit D
low stomach acid
high intake of phytates/oxolates
other minerals
GI dysfunction

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23
Q

What increases excretion of calcium

A

Menopause (low oestrogen)
High animal protein (high sulphuric acid and urea)
High salt diet
Caffeine
Some meds

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24
Q

Why is there a link between high diary intake and osteoporosis

A

it’s high in sulphur-based amino acids which can increase sulphuric acid formation, leaching Ca from bones

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25
Q

Naturopathically, how should we advise calcium intake

A

Through plant based food sources with D and K optimised

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26
Q

How should calcium be supplemented

A

Max absorption is 500mg per sitting.
Calcium citrate best for absorption

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27
Q

What nutrients interact with Calcium

A

Magnesium, iron, zinc, phosphorus

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28
Q

Where in the body is magnesium found

A

60% bones; 39% cells and muscle; 1% serum

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29
Q

List food sources for magnesium

A

Green leaves (is the core of chlorophyll)
Nuts and seeds (pumpkin/flax)
Cacao powder
Beans
Whole grains

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30
Q

List 6 functions of magnesium

A
  1. Energy production (convert ADP to ATP). Essential for glucose metabolism and insulin sensitivity
  2. cell signalling (ion transport across cell membranes); conduction of nerve impulses; phosphorylation of proteins
  3. Blood clotting (Mg and Ca together - Ca promotes, Mg inhibits)
  4. Structural - key component of tooth enamel, bone matrix, stabilises cell membranes
  5. Muscle relaxation: breaks actin/myosin bond
  6. Sleep and calming: co-factor for GABA synthesis and in serotonin melatonin pathway
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31
Q

List therapeutic uses of magnesium

A

Fatigue
Insulin resistance
PCOS
Migraines
Hypertension
Mood disorders
Atherosclerosis, angina
Osteoporosis
Muscle pain.cramps
Fibromyalgia
Constipation
Insomnia
Stress/anxiety

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32
Q

What % of dietary magnesium is absorbed and where

A

30-50%
SI, mainly ileum

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33
Q

What inhibits the absorption of Magnesium
What enhances absorption

A

Phosphate (high phytate foods) and calcium
Enhanced: protein and fructose

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34
Q

How is Mg regulated (which organ)

A

Primarily the kidneys

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35
Q

What are the most bioavailable forms of Mg

A

glycinate, citrate, malate.
NOT oxide
Citrate - for constipation

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36
Q

Epsom bath salts - what quantity is required

A

500g-1kg. sulphate

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37
Q

What is the tolerable upper limit of magnesium

A

400mg

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38
Q

Symptoms of Mg insufficiency

A

Fatigue
insomnia
Anxiety, depression
Muscle cramps, spasms
Headaches
palpitations

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39
Q

What are the causes of magnesium insufficiency

A

Poor nutrition, stress, alcoholism, malabsorption

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40
Q

What kind of enzymes is Zinc a co factor in and provide 2 examples

A

Metalloenzymes.
Alcohol dehydrogenase
Superoxide Disumtase (SOD) (antioxidant)

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41
Q

Is zinc a trace or macro mineral

A

trace

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42
Q

List food sources for Zinc

A

Nuts and seeds - sesame, Brazil
Shellfish - oysters
Grains
Legumes
Meat - beef/lamb

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43
Q

List 6 functions of Zinc

A
  1. Immunity and antioxidant: antiviral; anti flammatory; increases B, T and NKC and phagocyte activity
  2. Reproduction: inhibits 5a-Reductase (conversion of testosterone to more potent DHT); spermatogenesis; production of sex hormones
  3. Endocrine: T3 to T4 conversion
  4. Cell proliferation: gene expression; aids tight junctions
  5. Sensory function: sense of taste and smell, supports vision and hearing
  6. Digestion: production of HCl, creates pancreatic enzymes
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44
Q

List therapeutic uses of Zinc

A

Infertility
Erectile dysfunction
Low testosterone
Thyroid health
Wound healing, burns, acne, cancer
Poor taste/vision/olfactory
Tinnitus
Frequent infections/inflammation/CV disease
weak digstion

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45
Q

What % of Zinc is typically absorbed

A

20-40% depending on bioavailability

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46
Q

What enhances and inhibits absorption of zinc and what mineral is antagonised by Zn supplementation?

A

Enhanced: Protein
Inhibited: phytate in plants; excess levels of Ca, Cu, non heam Fe.

Cu is antagonised by Zn supplementation

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47
Q

What causes deficiency of zinc and who is most at risk

A

Low Zn rich foods, high phytate diet.
Older people pregnant, athletes

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48
Q

What are the signs and symptoms of zinc deficiency

A

Poor taste/smell
Skin disorders
frequent infection
weak digestion
delayed wound healing

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49
Q

What is the best form of zinc supplement and what is the dosage advised

A

Zinc picolinate

15-25mg/day with food

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50
Q

How does zinc toxicity manifest

A

long term intake of TUL 40mg/day may lead to Cu deficiency

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51
Q

Where is most phosphorus found

A

85% in bones and teeth.
Almost always bound with oxygen as phosphate

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52
Q

What foods are high in phosphorus

A

Most foods contain phosphorus as it’s essential in plants and animals. Including:
seeds
nuts
beans
legumes
dairy
meat
poultry
fish

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53
Q

List 4 functions of phosphorus

A
  1. Energy: Part of ATP
  2. Cell membrane integrity: integrity and fluidity of cell membrane
    Abundant in brain and imp for cognition
  3. Structural: contributes to hardness of bones and teeth
  4. Muscle contraction: creatine phosphate is a storage unit of energy in muscles
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54
Q

List therapeutic uses for phosphorus

A

Fatigue
Osteoporosis, rickets, osteomalacia
Neurodegenerative diseases
Poor cognition
Atherosclerosis
GIT permeability
Fibromyalgia
Exercise support

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55
Q

What are the consequences of high volumes of phosphorus/toxicity

A

Cannot create toxicity from natural foods. Carbonated soft drinks, UPF.
Decreased Ca absorption, Zn, Cu, Fe.

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56
Q

Potassium is the principal cation inside body cells and a key electrolyte, along with what ever mineral

A

Sodium chloride

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57
Q

List food sources of Potassium

A

Vegetables: raw spinach, baked spud with skin
Fruit: avocado, banana, kiwi, melon
Grains: Quinoa
Nuts/seeds: pistachio, sunflower, pumpkin
Seafood: clams
Meat/dairy

58
Q

List 2 functions of potassium

A
  1. pressure and electrolyte balance: the difference in K and Na across cell membranes is critical for:
    Muscle function
    Nerve transmission (action potential)
  2. Enzyme co-factor: for enzymes involved in energy metabolism, glycogenesis, cellular growth and division
59
Q

What are the therapeutic uses of potassium

A

Rarely used except in hypertension.

If electrolyte loss try coconut water.

60
Q

What organ regulates potassium homeostasis

A

kidneys

61
Q

What are the causes of potassium deficiency and what are the symptoms

A

excessive loss from:
diarrhoea/vomiting
laxative abuse
chronic renal disease

Muscle cramps/fatigue
High BP, irregular
Mental confusion
Insatiable thirst
Insomnia

62
Q

How does potassium toxicity occur and what are the symptoms

A

Excessive potassium salts or disease such as kidney failure.

Acute: cardiac arrest
Chronic: cardiac irregularities, paralysis of extremities, mental confusion, tingling, weakness

63
Q

Sodium is the main extracellular cation found in the body - why is it only found as a compound in nature and what is it normally bound to?

A

Because of its high reactivity.
It is bound to chloride to form sodium chloride. salt.

64
Q

What is the ratio of sodium to chloride in table salt

A

40/60

65
Q

Describe table salt and the diseases it contributes to

A

It is refined, heat-treated and bleached, with anti caking agents such as aluminium added.

Contributes to: hypertension, atherosclerosis, insulin resistance, cancers

66
Q

Summarise sea salt

A

Unprocessed and therefore high mineral content. May contain heavy metals

67
Q

Summarise Himalayan salt

A

Less Na than table salt. 84 Trace minerals

68
Q

Summarise Grey/celtic salt

A

Harvested from mineral rich clay and sand salt trays in France. Enhances the mineral content and contains more moisture than other salts. Similar nutritional profile to Himalayan

69
Q

What is the key role of plasma sodium in the body and how is plasma sodium controlled in the body

A

Regulate extracellular fluid volume.

When Na falls, RENIN is secreted by kidneys, stimulating formation of ANGIOTENSIN II in the lungs and release of aldosterone from the adrenal cortex.
ALDOSTERONE increases Na (and therefore water) reabsorption in the kidneys (increasing BP).
Raised plasma sodium stimulates release of ADH, stimulating renal reabsorption of water, increasing BP.

70
Q

What are three functions of sodium in the body

A
  1. pH balance and blood pressure - maintain acid-alkaline balance in the body. Increases water return and increases BP.
  2. Nerve transmission - Na is essential in nerve impulse transmission (action potential)
  3. Digestion - Cl is a constituent of stomach acid (HCl)
71
Q

What are the possible causes of sodium deficiency and how likely is it to occur

A

Very rare as tightly regulated by kidneys.
Possible causes:
diarrhoea, vomiting, chronic renal disease, major trauma.

72
Q

Who is more likely to be more sensitive to high salt intake

A

Diabetics, obesity, 50+, African origin, hypertension, chronic kidney disease.

73
Q

What two states does iron exist in in the body, and which state is needed for absorption

A

Ferrous (Fe2+) (needed for absorption
Ferric (Fe3+)

74
Q

Where is iron distributed throughout the body

A

2-3g in blood, bone marrow, muscles, enzymes

75
Q

What are the two dietary forms of iron, what state are they in and name foods they can be found in

A
  1. Non-haem iron.
    Ferric
    plants and animals foods. e.g. grains (quinoa), legumes (soybeans), vegetables (spinach)
    Nuts seeds (Pumpkin, sesame, flax)
  2. Haem iron
    Ferrous
    Meat, fish, poultry
76
Q

List 4 functions of iron

A
  1. oxygen transport and storage
    Haemoglobin (Hb) has 4 binding sites for iron. 1 oxygen binds to each)
    Component of Myoglobin which stores oxygen in muscles.
  2. Energy production
    electron transport chain
  3. Endocrine system
    synthesise thyroid hormones (thyroid peroxidase enzyme)
  4. Immune function
    Lymphocyte proliferation and maturation
  5. Neurotransmitter synthesis
    synthesis of tyrosine to dopamine
77
Q

List therapeutic uses for iron

A

Anaemia
Fatigue
Thyroid function
Immune support
Cognition/learning
Parkinsons

78
Q

What form is iron stored as

A

In the protein Ferritin, which is constantly made and broken down.

79
Q

What does the liver convert ferritin into when stores are high

A

hemosiderin, which releases iron more slowly.

80
Q

How are iron levels in the body regulated

A

Can’t be excreted therefore regulated by the amount absorbed in the intestine. If levels high, absorption is down regulated.

81
Q

How do proteins in the body absorb iron from food

A

Mucosal ferritin receives iron from food and stores it in the small intestine mucosal cells.

Mucosal transferrin transfers the iron to blood transferrin which transports it around the body.

If the body doesn’t need iron, it’s carried out when intestinal cells are shed and excreted in faeces (3 days).

82
Q

Which haem iron is absorbed better - haem or non haem

A

Haem has higher absorption rate (25-35% compared to non-haem 2-25%)

Non haem is more sensitive to body iron stores and absorption will be up or down regulated according to how much is in tissue.

83
Q

What forms of iron supplements are best absorbed

A

Sulphate and gluconate. But poorly absorbed generally so doses are high.

84
Q

What increases the absorption of non-haem iron

A

VItamin C (25mg can improve bioavailability by 60%)
Haem iron
HCl

85
Q

What decreases the absorption of non-haem iron

A

Phytates, oxalates, polyphenols
Calcium and phosphorus
Tannic acid

86
Q

How can non-haem iron absorption be increased

A

Take vitamin C with Iron (eg kiwi, peppers, oranges, cruciferous veg)
Eliminate junk food
Increase iron rich foods
avoid tea and dairy with meals
Eat foods that contain yeast, sprouting and fermenting to reduce phytates.

87
Q

Who is vulnerable to iron deficiency

A

Rapid growth
pregnancy
women of reproductive age

88
Q

What are the signs of iron deficiency anaemia

A

It’s a low haemoglobin concentration (different from iron deficiency)
- fatigue/weakness/low tolerance to cold
- Pallor/spooning of nails/hair loss/tachycardia

89
Q

Why is iron toxicity a risk for people

A

because there’s no physiological mechanisms for excretion

90
Q

Why is iron overload toxic

A

Haem iron can’t be regulated so well:
- free iron is pro-oxidant therefore can cause oxidative damage
- Iron is bacterial growth factor
- Excess can accumulate in organs - brain and liver

91
Q

What factors can contribute to iron overload

A

Haemochromotosis
High dose vit C
High red meat
Supplementation

92
Q

What nutrients interact with iron

A

Vit C enhances
Zn, Ca, Cu compete for absorption.

93
Q

What is the main role of selenium Se

A

part of the antioxidant enzyme glutathione peroxidase.
Glutathione reduces free radicals into water

94
Q

Selenium is found in food as an organic compound, what amino acids is it bound to

A

cysteine and methionine

95
Q

What might inhibit glutathione peroxidase

A

Marcury - eg fillings - can occupy the active site of glutathione peroxidase

96
Q

Name the main food sources of selenium

A

Grains: whole wheat
Nuts and seeds: Brazil nuts, sunflower
Seafood: yellowfin tuna
Vegetables: garlic, mushrooms
Meat: calf’s liver, pork, turkey, chicken

97
Q

List four functions of selenium

A

Antioxidant - co-factor in glutathione peroxidase

Immunity - T-cell proliferation and antibody production

Thyroid hormones - conversation of T4 to T3

Reproduction - sperm motility

98
Q

List therapeutic uses of selenium

A

Antioxidant
heavy metal detox
acne
viral prevention
recovery from colds
anti-cancer
hypothyroidism
male fertility

99
Q

Where is Selenium absorbed, what is the absorption rate and in what conditions is absorption more efficient

A

duodenum
55-85%
More efficient when Se deficient

100
Q

What organ regulates the homeostasis of Selenium

A

kidneys

101
Q

Is selenium more bioavailable as a plant source, animal source or supplement

A

Plant source

102
Q

Is Se deficiency rare or common

A

Rare, but insufficiency may be widespread

103
Q

In what conditions do Se levels decrease

A

In response to inflammation

104
Q

What are the signs of selenium deficiency

A

muscle pain, weakness, growth retardation, infertility

105
Q

Se is among the most toxic of essential minerals and the margin between beneficial and harmful intakes is narrow. What is the TUL for Selenium and at what level does the dose cause toxicity

A

300ug/day

800-900

106
Q

What process is needed for efficient detoxification of selenium

A

efficient methylation

107
Q

What are the symptoms of selenium toxicity

A

brittle hair and nails
skin lesions
depression
garlic odour

108
Q

What nutrients does selenium interfere with

A

zinc, copper, vitamin E, PUFA, Iodine

109
Q

List the functions of copper

A

Antioxidant: component of superoxide dismutase

Structural: supports structure of skin, blood vessel and bone. Component of enzyme Lysl oxidase for cross-linking collagen and elastin

Red blood cells: with Fe involved in haem synthesis and formation of erythrocytes

Immunity: phagocytes use Cu to kill bacteria

Nervous system: Formation and maintenance of myelin sheath.
Co-factor for conversion of dopamine to noradrenaline… mobilises body for fight for flight

110
Q

List therapeutic uses of copper

A

free radical protection
would healing
Burns
vascular health
fatigue/anaemia
infections
Focus, alertness
Neurotransmitter synthesis

111
Q

List foods where copper is found

A

Seeds/nuts: sesame/sunflower
Grains/legumes: quinoa, oats, chickpeas
Veg/fungi: shitake, avo, garlic
Organ meat: calf’s liver
Oysters crab

112
Q

Where is copper absorbed and excreted

A

SI and stomach
Excreted in bile

113
Q

How much copper is needed in the body

A

1.3-1.6mg day

114
Q

What could lead to copper deficiency

A

Excess zinc supplementation

115
Q

What are the signs of copper deficiency

A

fatigue
Bone fractures
impaired growth
recurrent infections

116
Q

Why is copper overload more common in women and what are the signs

A

oestrogen can lead to copper retention
ADHD
low immunity
emotional instability
allergies

117
Q

What food is iodine most commonly found in

A

Sea vegetables (seaweed)
Fish (cod)
Shellfish (scallops)
Also in eggs and dairy due to fortification.

118
Q

What is the main role of iodine

A

Component of thyroid hormones which regulate the metabolic rate of all cells in the body

119
Q

Where is iodine absorbed and what %

A

GIT, almost 100%

120
Q

List three functions of iodine

A

Thyroid hormones - T4 and T3 number of iodine atoms

Brain health - foetal and infant development

Metabolism - critical determinants of energy metabolism in cells

121
Q

List therapeutic uses of iodine

A

Thyroid health - hypothyroidism

Cognitive function in childhood

Reverse slow metabolism

122
Q

How are thyroid hormones made

A
  1. thyroid gland traps iodine from blood
  2. iodine and a.a. tyrosine bind to a glycoprotein called thyroglobulin

Rate of iodine capture is under control of TSH

Selenium dependent enzyme iodothyronine deiodinase converts T4 to T3

123
Q

What condition can prolonged iodine deficiency lead to

A

hypothyroidism.

Sever ID in pregnancy leads to irreversible mental and physical retardation.

124
Q

What is the TUL of iodine

A

600mcg. Recommended is 150mcg

125
Q

What foods are considered goitrogenic

A

soya, millet, raw brassica

126
Q

People with hypothyroidism often have deficiencies in what other nutrients

A

Zn, Fe, Cu, Se

127
Q

What nutrients are crucial for iodine utilisation

A

tyrosine, Zn, Mg, B vits

128
Q

What is the main role of manganese

A

to act as a constituent and cofactor of enzymes involved in metabolic and antioxidant functions

129
Q

What % of manganese (Mn) is absorbed and where stored

A

1-5%
mainly in bone and metabolically active organs - brain, liver, kidneys, pancreas

130
Q

List main food sources of Manganese (Mn)

A

Grains - wheat germ, oats, rye

Nuts/seeds: hazelnuts, pine nuts, walnuts

Spices: cloves, ginger, black pepper, saffron

Shellfish

131
Q

List three functions of Manganese (Mn)

A

Metabolism - enzymes that facilitate the metabolism of carbs, aa, cholesterol

Structural - cofactor for synthesis of proteoglycans (eg in cartilage) and collagen formation

Antioxidant: MnSOD antioxidant maganese superoxide dismutase

132
Q

What is the main role of chromium

A

potentiates the action of insulin

133
Q

List the main food sources of chromium (Cr)

A

Widely distributed in food but in very small amounts:
veg: broccoli, green beans, spuds
Grains: barley, oats
Meat and poultry: turkey, beef
Herbs: black pepper, basil, garlic

134
Q

List the 1 function of chromium

A

Insulin RECEPTOR function:
component of chromodulin, protein that increases the sensitivity of the enzyme tyrosine kinase, so that when insulin binds to its receptor its action is enhanced and glucose uptake by cells is facilitated.

Metabolises carbs, fats, protein

135
Q

Therapeutic use of chromium

A

Blood sugar regulation
DM
Insulin resistance
Lower HbA1c
Reduce triglycerides

136
Q

What important molecules is sulphur a key component in

A

Acetyl CoA (for ATP production)
Vitamins (biotin thiamine)
Key antioxidants (glutathione, lipoid acid)
Mineral transporters
Methylsulfonylmethane (MSM) (inhibits cartilage breakdown)
Is in 4 amino acids - methionine, cystine, cysteine, taurine

137
Q

What foods is sulphur found in

A

Amino acids are the main dietary source.

Alliums - garlic, onions, leeks
Cruciferous (brassicas): broccoli, cauliflower, brussels, kale

Legumes: soya beans, black beans, kidney

Eggs and dairy

Protein foods - meat, poultry, fish

138
Q

List three functions of sulphur

A

Antioxidant - used to create glutathione

Insulin - needed to produce insulin

Structural - cysteine is a component of keratin and sulphates are used for collagen

Phase II liver detox - SULPHATION is one of the 6 main phase II pathways.
Needed for glutathione conjugation and methylation pathway

139
Q

Therapeutic uses of Sulphur (S)

A

Prevent cell damage from free rads

blood sugar and lipid management

support for healthy hair, skin, nails, joints

TOxin and heavy metal removal, steroid hormone clearance, liver health.

140
Q

Molybdenum (Mo) is a co-facto in various enzymes involved in what process

A

detoxification. Specifically:
- detoxification of sulphite to sulphate
- formation of uric acid from purine breakdown
- clearance of drugs containing aldehydes

141
Q
A

Nutrition 1 (5 decks)

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