Minerals Flashcards
-most abundant min
-1,000 mg (adult)
1,200 mg (50+)
-bones, heart, nerve
-PTH-> calcitriol
-tofu, dairy, legumes, greens (GoLD)
-def: tetany (hypocal)
osteoporsis
Calcium
-bones & teeth
-DNA/RNA, ATP
-phospholipids
-cheese, chicken, dark soda
def: rare
Phosphorus
-hemoglobin
-oxygen to body tissues
-ferric (food)
-transferrin (transports)
-ferrous (FE2+ most bioavail)
-ferritin (stored (tin))
-heme (animal, bioavail)
-non-heme (plant beans, cereal, lentils, spinach, calcium interferes)
def: microcytic anemia, pica, spoon nails (PAWS)
Iron
-muscles, bones, teeth
-ATP
-chlorophyll
-milk, nuts, choc, greens
Magnesium
-immunity, wounds
-carb met (insulin)
-lowers iron/copper absorp
-fish, pumpkin seeds, eggs
-def: impaired healing, alopecia, loss appetite/taste
Zinc
-ceruloplasmin
-helps iron
-inverse w zinc
-oysters, shellfish, mush
-def: wilson’s disease (high copper in organs, not blood), neutropenia (low WBC)
Copper
-thyroid hormones (T3/T4)
-CNS
-fish, salt, seaweed
-def: goiter
Iodine
-bones & teeth
-soil, water, tea
-def: dental carries
Fluoride
-def: Keshan disease, infertililty, myalgia
-meat, soil, dairy
Selenium
-CNS
-shellfish, legumes
Manganese
-insulin
-def: insulin resistance
-grapes, oyster, yeast
Chromium
-B-12, nerves
-Def: B12, anemias
-animal sources
Cobalt
-protein, hair & nail structures
-brittle nails
-meat, eggs, nuts
Sulfur
-cell membranes
-milk, eggs, soybeans
Choline
CaLcitOnIN wants to keep calcium…
LOW/keeps ca “IN” bones
