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Nutrition 201- Ariella > Minerals > Flashcards

Minerals Flashcards

1
Q

Ca recommendation

A

AI: 1000-1200 mg

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2
Q

P recommendation

A

RDA: 700 mg

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3
Q

Mg recommendation

A

RDA: 310 mg for women, 400 mg for men

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4
Q

S recommendation

A

NONE

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5
Q

Na recommendation

A

AI: 1500 mg

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6
Q

K recommendation

A

AI: 4700 mg

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7
Q

Cl recommendation

A

AI: 2.3 g

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8
Q

Fe recommendation

A

8 mg for men, 18 mg for women (age 19-50)

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9
Q

Zn recommendation

A

RDA: 8 mg for women, 11 mg for men

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10
Q

Mn recommendation

A

AI: 1.8-2.3 mg

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11
Q

Cu recommendation

A

RDA: 900 mcg

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12
Q

I recommendation

A

RDA: 150 mcg

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13
Q

Se recommendation

A

RDA: 55 mcg

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14
Q

Cr recommendation

A

AI: 35 mcg

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15
Q

F recommendation

A

AI: 3.1 mg for women, 3.8 mg for men

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16
Q

Mo recommendation

A

RDA: 45 mcg

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17
Q

Ca food sources

A

Milk/milk products, kale, canned fish

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18
Q

P food sources

A

meat, poultry, fish, eggs, milk, nuts, legumes, cereals, grains, soft drinks, coffee

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19
Q

Mg food sources

A

Kale, whole grains, nuts, seeds, hard tap water, dairy, meat, chocolate, cocoa

20
Q

S food sources

A

all protein

21
Q

Na food sources

A

table salt, processed foods (canned meats, soups, condiments, snack foods)

22
Q

K food sources

A

Whole foods (milk, vegetables, fruits, orange juice, tomatoes, dried beans, meats)

23
Q

Cl food sources

A

table salt, processed foods, eggs, milk, meat, seafood

24
Q

Fe food sources

A

Red meat, poultry, fish, eggs, enriched grains, fortified cereals

25
Q

Zn food sources

A

Shellfish, legumes, nuts, whole grains

26
Q

Mn food sources

A

Nuts, whole grains, leafy vegetables, tea

27
Q

Cu food sources

A

Organ meats, shellfish, nuts, cocoa, mushrooms, whole grains

28
Q

I food sources

A

iodized salt, saltwater fish, seafood, molasses

29
Q

Se food sources

A

organ meats, seafood, muscle meats, whole grains, dairy products, fruits/vegs

30
Q

Cr food sources

A

Meats, poultry, egg yolk, bran, whole grains, cheese, mushrooms, spices, tea/beer/wine

31
Q

F food sources

A

Tea, seafood (with bones), seaweed, toothpaste, fluoridated water

32
Q

Mo food sources

A

Milk/milk products, beans, whole grains, nuts

33
Q

Ca functions

A

Bone development/maintenance, blood clotting, nerve impulse, muscle contraction, cell metabolism

34
Q

P functions

A

Mineralization of bones/teeth, component of essential body compounds (ATP, DNA, phospholipids, hydroxyapatite), some vitamin components (TPP, PLP, NADP)

35
Q

Mg functions

A

Bone structure, cofactor for kinases (enzymes that make ATP), nerve impulses, muscle contraction

36
Q

S functions

A

Protein structure (ex. collagen, keratin). Maintains acid-base balance, detoxifying agent

37
Q

Na functions

A

Nutrient absorption/transport, fluid balance, pH balance, muscle contraction, nerve transmission

38
Q

K functions

A

Fluid/electrolyte balance, nerve-impulse transmission, muscle contraction, acid-base balance, supports cell integrity

39
Q

Cl functions

A

Major electrolyte, formation of gastric acid, immune response, nerve function

40
Q

Fe functions

A

Component of proteins in body (hemoglobin, myoglobin, cytochromes). Enzyme cofactor for peroxidase in WBCs, collagen synthesis, neurotransmitters

41
Q

Zn functions

A

Metalloenzyme component, protein structure, DNA replication, growth/development, reproduction, immune function, appetite/taste perception

42
Q

Mn functions

A

Enzyme cofactor: binds to ATP, metabolism of macronutrients, pyruvate to oxaloacetate. Assists in bone formation

43
Q

Cu functions

A

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)

44
Q

I functions

A

Integral part of thyroid hormones (regulate metabolic rate, growth/development, blood cell production, nerve/muscle function, body temp)

45
Q

Se functions

A

Cofactor for glutathione peroxidase (GPX)- prevents free radical formation, works with vitamin E as antioxidant

46
Q

Cr functions

A

Enhances insulin effectiveness. Participates in lipid metabolism

47
Q

F functions

A

Prevents demineralization of calcified tissues, synthesis of fluorapatite crystals (bone/tooth crystal), protects against tooth decay, increases bone mass

Nutrition 201- Ariella (2 decks)

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