Minerals Flashcards
What are minerals
inorganic elects that originate from the earth and cannot be made by living organisms
for humans to absorb and use minerals they must first be
bound to organic compounds (containing carbon)
Where do plants obtain minerals from
earth
What percentage of body weight do minerals represent
4-5%
What are the two main minerals that make up 75% of the total
calcium and phosphorus
List the macro minerals
Calcium
Phosphorus
Magnesium
Sodium
Potassium
Chloride
Sulphur
List the Trace minerals
Iron
Zinc
Iodine
Selenium
Manganese
Molybdenum
Copper
Chromium
Boron
Fluoride
Silicon
Provide examples of how minerals exist as components of organic compounds
Phosophoproteins
Phospholipids
Metalloenzymes
Metalloproteins
In what state do macro mineral exist in the body
as cations (mg, Na,Ca,)
or anions (Cl, S, P)
Where are minerals absorbed and how
in the GIT, mainly the SI in ionic state (except iron)
Must be unbound from the organic compound with help of digestive secretions.
What happens to unabsorbed minerals
excreted in faeces
List the 5 key functions of minerals
Immune support
Thyroid health
Components of enzymes
Nerve and muscle function
Building tissues
What affects the bioavailability of minerals
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
Mineral supplements are rarely pure, they are bound to carrier molecules called
ligands
What are the common mineral carriers called (organic and inorganic)
Organic: citrate, ascorbate, gluconate, glycerinate
Inorganic: oxide, carbonate, sulphide, chloride
How are calcium levels regulated
PTH
Vit D
Calcitonin
List food sources of calcium
Dark green and cruciferous veg (most bioavailable; 2x dairy)
Nuts and seeds (sesame)
Beans
Herbs and spices (sage, coriander)
Sardines
List 5 functions of calcium
- Bone health: build and preserve bone mass (binds to collagen framework, increasing bone density)
- Cell signalling: influences transport of ions across membranes of organelles.
Nerve impulses
Regulates cardiac muscle function and vasoconstriction - Muscle contraction: required for binding of actin and myosin fibres
- Blood clotting
- Neurotransmitters: required for conversion of tryptophan to serotonin
List therapeutic uses of calcium
Osteoporosis, fracture repair
Blood pressure, muscle cramps and spasms, confusion, memory loss
Leg cramps in pregnancy
Bleeding disorders
Mood related PMS
How and where is calcium absorbed
SI, especially duodenum
Active absorption - controlled by vit D
Passive absorption - when Ca consumed
How much Calcium is not absorbed
50-70% in faeces
What inhibits the absorption of calcium
Low vit D
low stomach acid
high intake of phytates/oxolates
other minerals
GI dysfunction
What increases excretion of calcium
Menopause (low oestrogen)
High animal protein (high sulphuric acid and urea)
High salt diet
Caffeine
Some meds
Why is there a link between high diary intake and osteoporosis
it’s high in sulphur-based amino acids which can increase sulphuric acid formation, leaching Ca from bones
Naturopathically, how should we advise calcium intake
Through plant based food sources with D and K optimised
How should calcium be supplemented
Max absorption is 500mg per sitting.
Calcium citrate best for absorption
What nutrients interact with Calcium
Magnesium, iron, zinc, phosphorus
Where in the body is magnesium found
60% bones; 39% cells and muscle; 1% serum
List food sources for magnesium
Green leaves (is the core of chlorophyll)
Nuts and seeds (pumpkin/flax)
Cacao powder
Beans
Whole grains
List 6 functions of magnesium
- Energy production (convert ADP to ATP). Essential for glucose metabolism and insulin sensitivity
- cell signalling (ion transport across cell membranes); conduction of nerve impulses; phosphorylation of proteins
- Blood clotting (Mg and Ca together - Ca promotes, Mg inhibits)
- Structural - key component of tooth enamel, bone matrix, stabilises cell membranes
- Muscle relaxation: breaks actin/myosin bond
- Sleep and calming: co-factor for GABA synthesis and in serotonin melatonin pathway
List therapeutic uses of magnesium
Fatigue
Insulin resistance
PCOS
Migraines
Hypertension
Mood disorders
Atherosclerosis, angina
Osteoporosis
Muscle pain.cramps
Fibromyalgia
Constipation
Insomnia
Stress/anxiety
What % of dietary magnesium is absorbed and where
30-50%
SI, mainly ileum
What inhibits the absorption of Magnesium
What enhances absorption
Phosphate (high phytate foods) and calcium
Enhanced: protein and fructose
How is Mg regulated (which organ)
Primarily the kidneys
What are the most bioavailable forms of Mg
glycinate, citrate, malate.
NOT oxide
Citrate - for constipation
Epsom bath salts - what quantity is required
500g-1kg. sulphate
What is the tolerable upper limit of magnesium
400mg
Symptoms of Mg insufficiency
Fatigue
insomnia
Anxiety, depression
Muscle cramps, spasms
Headaches
palpitations
What are the causes of magnesium insufficiency
Poor nutrition, stress, alcoholism, malabsorption
What kind of enzymes is Zinc a co factor in and provide 2 examples
Metalloenzymes.
Alcohol dehydrogenase
Superoxide Disumtase (SOD) (antioxidant)
Is zinc a trace or macro mineral
trace
List food sources for Zinc
Nuts and seeds - sesame, Brazil
Shellfish - oysters
Grains
Legumes
Meat - beef/lamb
List 6 functions of Zinc
- Immunity and antioxidant: antiviral; anti flammatory; increases B, T and NKC and phagocyte activity
- Reproduction: inhibits 5a-Reductase (conversion of testosterone to more potent DHT); spermatogenesis; production of sex hormones
- Endocrine: T3 to T4 conversion
- Cell proliferation: gene expression; aids tight junctions
- Sensory function: sense of taste and smell, supports vision and hearing
- Digestion: production of HCl, creates pancreatic enzymes
List therapeutic uses of Zinc
Infertility
Erectile dysfunction
Low testosterone
Thyroid health
Wound healing, burns, acne, cancer
Poor taste/vision/olfactory
Tinnitus
Frequent infections/inflammation/CV disease
weak digstion
What % of Zinc is typically absorbed
20-40% depending on bioavailability
What enhances and inhibits absorption of zinc and what mineral is antagonised by Zn supplementation?
Enhanced: Protein
Inhibited: phytate in plants; excess levels of Ca, Cu, non heam Fe.
Cu is antagonised by Zn supplementation
What causes deficiency of zinc and who is most at risk
Low Zn rich foods, high phytate diet.
Older people pregnant, athletes
What are the signs and symptoms of zinc deficiency
Poor taste/smell
Skin disorders
frequent infection
weak digestion
delayed wound healing
What is the best form of zinc supplement and what is the dosage advised
Zinc picolinate
15-25mg/day with food
How does zinc toxicity manifest
long term intake of TUL 40mg/day may lead to Cu deficiency
Where is most phosphorus found
85% in bones and teeth.
Almost always bound with oxygen as phosphate
What foods are high in phosphorus
Most foods contain phosphorus as it’s essential in plants and animals. Including:
seeds
nuts
beans
legumes
dairy
meat
poultry
fish
List 4 functions of phosphorus
- Energy: Part of ATP
- Cell membrane integrity: integrity and fluidity of cell membrane
Abundant in brain and imp for cognition - Structural: contributes to hardness of bones and teeth
- Muscle contraction: creatine phosphate is a storage unit of energy in muscles
List therapeutic uses for phosphorus
Fatigue
Osteoporosis, rickets, osteomalacia
Neurodegenerative diseases
Poor cognition
Atherosclerosis
GIT permeability
Fibromyalgia
Exercise support
What are the consequences of high volumes of phosphorus/toxicity
Cannot create toxicity from natural foods. Carbonated soft drinks, UPF.
Decreased Ca absorption, Zn, Cu, Fe.
Potassium is the principal cation inside body cells and a key electrolyte, along with what ever mineral
Sodium chloride
List food sources of Potassium
Vegetables: raw spinach, baked spud with skin
Fruit: avocado, banana, kiwi, melon
Grains: Quinoa
Nuts/seeds: pistachio, sunflower, pumpkin
Seafood: clams
Meat/dairy
List 2 functions of potassium
- pressure and electrolyte balance: the difference in K and Na across cell membranes is critical for:
Muscle function
Nerve transmission (action potential) - Enzyme co-factor: for enzymes involved in energy metabolism, glycogenesis, cellular growth and division
What are the therapeutic uses of potassium
Rarely used except in hypertension.
If electrolyte loss try coconut water.
What organ regulates potassium homeostasis
kidneys
What are the causes of potassium deficiency and what are the symptoms
excessive loss from:
diarrhoea/vomiting
laxative abuse
chronic renal disease
Muscle cramps/fatigue
High BP, irregular
Mental confusion
Insatiable thirst
Insomnia
How does potassium toxicity occur and what are the symptoms
Excessive potassium salts or disease such as kidney failure.
Acute: cardiac arrest
Chronic: cardiac irregularities, paralysis of extremities, mental confusion, tingling, weakness
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?
Because of its high reactivity.
It is bound to chloride to form sodium chloride. salt.
What is the ratio of sodium to chloride in table salt
40/60
Describe table salt and the diseases it contributes to
It is refined, heat-treated and bleached, with anti caking agents such as aluminium added.
Contributes to: hypertension, atherosclerosis, insulin resistance, cancers
Summarise sea salt
Unprocessed and therefore high mineral content. May contain heavy metals
Summarise Himalayan salt
Less Na than table salt. 84 Trace minerals
Summarise Grey/celtic salt
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
What is the key role of plasma sodium in the body and how is plasma sodium controlled in the body
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.
What are three functions of sodium in the body
- pH balance and blood pressure - maintain acid-alkaline balance in the body. Increases water return and increases BP.
- Nerve transmission - Na is essential in nerve impulse transmission (action potential)
- Digestion - Cl is a constituent of stomach acid (HCl)
What are the possible causes of sodium deficiency and how likely is it to occur
Very rare as tightly regulated by kidneys.
Possible causes:
diarrhoea, vomiting, chronic renal disease, major trauma.
Who is more likely to be more sensitive to high salt intake
Diabetics, obesity, 50+, African origin, hypertension, chronic kidney disease.
What two states does iron exist in in the body, and which state is needed for absorption
Ferrous (Fe2+) (needed for absorption
Ferric (Fe3+)
Where is iron distributed throughout the body
2-3g in blood, bone marrow, muscles, enzymes
What are the two dietary forms of iron, what state are they in and name foods they can be found in
- Non-haem iron.
Ferric
plants and animals foods. e.g. grains (quinoa), legumes (soybeans), vegetables (spinach)
Nuts seeds (Pumpkin, sesame, flax) - Haem iron
Ferrous
Meat, fish, poultry
List 4 functions of iron
- 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. - Energy production
electron transport chain - Endocrine system
synthesise thyroid hormones (thyroid peroxidase enzyme) - Immune function
Lymphocyte proliferation and maturation - Neurotransmitter synthesis
synthesis of tyrosine to dopamine
List therapeutic uses for iron
Anaemia
Fatigue
Thyroid function
Immune support
Cognition/learning
Parkinsons
What form is iron stored as
In the protein Ferritin, which is constantly made and broken down.
What does the liver convert ferritin into when stores are high
hemosiderin, which releases iron more slowly.
How are iron levels in the body regulated
Can’t be excreted therefore regulated by the amount absorbed in the intestine. If levels high, absorption is down regulated.
How do proteins in the body absorb iron from food
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).
Which haem iron is absorbed better - haem or non haem
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.
What forms of iron supplements are best absorbed
Sulphate and gluconate. But poorly absorbed generally so doses are high.
What increases the absorption of non-haem iron
VItamin C (25mg can improve bioavailability by 60%)
Haem iron
HCl
What decreases the absorption of non-haem iron
Phytates, oxalates, polyphenols
Calcium and phosphorus
Tannic acid
How can non-haem iron absorption be increased
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.
Who is vulnerable to iron deficiency
Rapid growth
pregnancy
women of reproductive age
What are the signs of iron deficiency anaemia
It’s a low haemoglobin concentration (different from iron deficiency)
- fatigue/weakness/low tolerance to cold
- Pallor/spooning of nails/hair loss/tachycardia
Why is iron toxicity a risk for people
because there’s no physiological mechanisms for excretion
Why is iron overload toxic
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
What factors can contribute to iron overload
Haemochromotosis
High dose vit C
High red meat
Supplementation
What nutrients interact with iron
Vit C enhances
Zn, Ca, Cu compete for absorption.
What is the main role of selenium Se
part of the antioxidant enzyme glutathione peroxidase.
Glutathione reduces free radicals into water
Selenium is found in food as an organic compound, what amino acids is it bound to
cysteine and methionine
What might inhibit glutathione peroxidase
Marcury - eg fillings - can occupy the active site of glutathione peroxidase
Name the main food sources of selenium
Grains: whole wheat
Nuts and seeds: Brazil nuts, sunflower
Seafood: yellowfin tuna
Vegetables: garlic, mushrooms
Meat: calf’s liver, pork, turkey, chicken
List four functions of selenium
Antioxidant - co-factor in glutathione peroxidase
Immunity - T-cell proliferation and antibody production
Thyroid hormones - conversation of T4 to T3
Reproduction - sperm motility
List therapeutic uses of selenium
Antioxidant
heavy metal detox
acne
viral prevention
recovery from colds
anti-cancer
hypothyroidism
male fertility
Where is Selenium absorbed, what is the absorption rate and in what conditions is absorption more efficient
duodenum
55-85%
More efficient when Se deficient
What organ regulates the homeostasis of Selenium
kidneys
Is selenium more bioavailable as a plant source, animal source or supplement
Plant source
Is Se deficiency rare or common
Rare, but insufficiency may be widespread
In what conditions do Se levels decrease
In response to inflammation
What are the signs of selenium deficiency
muscle pain, weakness, growth retardation, infertility
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
300ug/day
800-900
What process is needed for efficient detoxification of selenium
efficient methylation
What are the symptoms of selenium toxicity
brittle hair and nails
skin lesions
depression
garlic odour
What nutrients does selenium interfere with
zinc, copper, vitamin E, PUFA, Iodine
List the functions of copper
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
List therapeutic uses of copper
free radical protection
would healing
Burns
vascular health
fatigue/anaemia
infections
Focus, alertness
Neurotransmitter synthesis
List foods where copper is found
Seeds/nuts: sesame/sunflower
Grains/legumes: quinoa, oats, chickpeas
Veg/fungi: shitake, avo, garlic
Organ meat: calf’s liver
Oysters crab
Where is copper absorbed and excreted
SI and stomach
Excreted in bile
How much copper is needed in the body
1.3-1.6mg day
What could lead to copper deficiency
Excess zinc supplementation
What are the signs of copper deficiency
fatigue
Bone fractures
impaired growth
recurrent infections
Why is copper overload more common in women and what are the signs
oestrogen can lead to copper retention
ADHD
low immunity
emotional instability
allergies
What food is iodine most commonly found in
Sea vegetables (seaweed)
Fish (cod)
Shellfish (scallops)
Also in eggs and dairy due to fortification.
What is the main role of iodine
Component of thyroid hormones which regulate the metabolic rate of all cells in the body
Where is iodine absorbed and what %
GIT, almost 100%
List three functions of iodine
Thyroid hormones - T4 and T3 number of iodine atoms
Brain health - foetal and infant development
Metabolism - critical determinants of energy metabolism in cells
List therapeutic uses of iodine
Thyroid health - hypothyroidism
Cognitive function in childhood
Reverse slow metabolism
How are thyroid hormones made
- thyroid gland traps iodine from blood
- 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
What condition can prolonged iodine deficiency lead to
hypothyroidism.
Sever ID in pregnancy leads to irreversible mental and physical retardation.
What is the TUL of iodine
600mcg. Recommended is 150mcg
What foods are considered goitrogenic
soya, millet, raw brassica
People with hypothyroidism often have deficiencies in what other nutrients
Zn, Fe, Cu, Se
What nutrients are crucial for iodine utilisation
tyrosine, Zn, Mg, B vits
What is the main role of manganese
to act as a constituent and cofactor of enzymes involved in metabolic and antioxidant functions
What % of manganese (Mn) is absorbed and where stored
1-5%
mainly in bone and metabolically active organs - brain, liver, kidneys, pancreas
List main food sources of Manganese (Mn)
Grains - wheat germ, oats, rye
Nuts/seeds: hazelnuts, pine nuts, walnuts
Spices: cloves, ginger, black pepper, saffron
Shellfish
List three functions of Manganese (Mn)
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
What is the main role of chromium
potentiates the action of insulin
List the main food sources of chromium (Cr)
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
List the 1 function of chromium
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
Therapeutic use of chromium
Blood sugar regulation
DM
Insulin resistance
Lower HbA1c
Reduce triglycerides
What important molecules is sulphur a key component in
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
What foods is sulphur found in
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
List three functions of sulphur
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
Therapeutic uses of Sulphur (S)
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.
Molybdenum (Mo) is a co-facto in various enzymes involved in what process
detoxification. Specifically:
- detoxification of sulphite to sulphate
- formation of uric acid from purine breakdown
- clearance of drugs containing aldehydes
