Minerals Flashcards
Ca recommendation
AI: 1000-1200 mg
P recommendation
RDA: 700 mg
Mg recommendation
RDA: 310 mg for women, 400 mg for men
S recommendation
NONE
Na recommendation
AI: 1500 mg
K recommendation
AI: 4700 mg
Cl recommendation
AI: 2.3 g
Fe recommendation
8 mg for men, 18 mg for women (age 19-50)
Zn recommendation
RDA: 8 mg for women, 11 mg for men
Mn recommendation
AI: 1.8-2.3 mg
Cu recommendation
RDA: 900 mcg
I recommendation
RDA: 150 mcg
Se recommendation
RDA: 55 mcg
Cr recommendation
AI: 35 mcg
F recommendation
AI: 3.1 mg for women, 3.8 mg for men
Mo recommendation
RDA: 45 mcg
Ca food sources
Milk/milk products, kale, canned fish
P food sources
meat, poultry, fish, eggs, milk, nuts, legumes, cereals, grains, soft drinks, coffee
Mg food sources
Kale, whole grains, nuts, seeds, hard tap water, dairy, meat, chocolate, cocoa
S food sources
all protein
Na food sources
table salt, processed foods (canned meats, soups, condiments, snack foods)
K food sources
Whole foods (milk, vegetables, fruits, orange juice, tomatoes, dried beans, meats)
Cl food sources
table salt, processed foods, eggs, milk, meat, seafood
Fe food sources
Red meat, poultry, fish, eggs, enriched grains, fortified cereals
Zn food sources
Shellfish, legumes, nuts, whole grains
Mn food sources
Nuts, whole grains, leafy vegetables, tea
Cu food sources
Organ meats, shellfish, nuts, cocoa, mushrooms, whole grains
I food sources
iodized salt, saltwater fish, seafood, molasses
Se food sources
organ meats, seafood, muscle meats, whole grains, dairy products, fruits/vegs
Cr food sources
Meats, poultry, egg yolk, bran, whole grains, cheese, mushrooms, spices, tea/beer/wine
F food sources
Tea, seafood (with bones), seaweed, toothpaste, fluoridated water
Mo food sources
Milk/milk products, beans, whole grains, nuts
Ca functions
Bone development/maintenance, blood clotting, nerve impulse, muscle contraction, cell metabolism
P functions
Mineralization of bones/teeth, component of essential body compounds (ATP, DNA, phospholipids, hydroxyapatite), some vitamin components (TPP, PLP, NADP)
Mg functions
Bone structure, cofactor for kinases (enzymes that make ATP), nerve impulses, muscle contraction
S functions
Protein structure (ex. collagen, keratin). Maintains acid-base balance, detoxifying agent
Na functions
Nutrient absorption/transport, fluid balance, pH balance, muscle contraction, nerve transmission
K functions
Fluid/electrolyte balance, nerve-impulse transmission, muscle contraction, acid-base balance, supports cell integrity
Cl functions
Major electrolyte, formation of gastric acid, immune response, nerve function
Fe functions
Component of proteins in body (hemoglobin, myoglobin, cytochromes). Enzyme cofactor for peroxidase in WBCs, collagen synthesis, neurotransmitters
Zn functions
Metalloenzyme component, protein structure, DNA replication, growth/development, reproduction, immune function, appetite/taste perception
Mn functions
Enzyme cofactor: binds to ATP, metabolism of macronutrients, pyruvate to oxaloacetate. Assists in bone formation
Cu functions
Metalloprotein component and enzyme cofactor. Ceruloplasmin transports Cu in blood (oxidizes Fe, key factor in Hg synthesis). Protein synthesis (collagen), formation of neurotransmitters, synthesis of hair pigment (melanin)
I functions
Integral part of thyroid hormones (regulate metabolic rate, growth/development, blood cell production, nerve/muscle function, body temp)
Se functions
Cofactor for glutathione peroxidase (GPX)- prevents free radical formation, works with vitamin E as antioxidant
Cr functions
Enhances insulin effectiveness. Participates in lipid metabolism
F functions
Prevents demineralization of calcified tissues, synthesis of fluorapatite crystals (bone/tooth crystal), protects against tooth decay, increases bone mass
