Minerals Flashcards
What is the main function of calcium in the body?
Calcium is crucial for the development and maintenance of strong bones and teeth, blood clotting, muscle contraction, and nerve transmission.
What are the main food sources of calcium?
Dairy products (milk, cheese, yogurt), leafy green vegetables, nuts, and fortified foods.
What is the Recommended Dietary Allowance (RDA) for calcium?
The RDA for adults is approximately 800–1,000 mg per day, with a higher recommendation for teenagers, pregnant women, and breastfeeding mothers.
What is the Recommended Dietary Allowance (RDA) for calcium?
The RDA for adults is approximately 800–1,000 mg per day, with a higher recommendation for teenagers, pregnant women, and breastfeeding mothers.
What are symptoms of calcium deficiency?
Deficiency can lead to osteoporosis, weakened bones, dental issues, muscle cramps, and poor blood clotting.
What can happen with excess calcium intake?
Excessive calcium can cause kidney stones, constipation, and impaired absorption of other minerals like iron and zinc.
What are the main functions of iron?
Iron is essential for forming hemoglobin in red blood cells, which transports oxygen throughout the body, and it also supports immune function.
What foods are high in iron?
Red meat, poultry, fish, fortified cereals, legumes, and leafy green vegetables.
What is the RDA for iron?
The RDA is approximately 10–15 mg per day for adults, with higher needs for menstruating women, pregnant women, and teenagers.
What are the symptoms of iron deficiency?
Iron deficiency can cause anemia, resulting in fatigue, pale skin, weakness, and impaired cognitive function.
What can occur with excess iron intake?
Too much iron, often due to supplements, can lead to iron toxicity, causing symptoms like nausea, liver damage, and digestive issues.
What is the primary role of sodium in the body?
Sodium helps regulate fluid balance, blood pressure, and nerve and muscle function.
What are common dietary sources of sodium?
Processed foods, table salt, cured meats, canned soups, and sauces.
What is the RDA for sodium?
The recommended intake is less than 2,300 mg per day, though lower intake is recommended for individuals with high blood pressure.
What are the symptoms of sodium deficiency?
Deficiency is rare but can cause muscle cramps, nausea, dizziness, and fatigue.
What can happen with excessive sodium intake?
Excess sodium is linked to high blood pressure, heart disease, and kidney damage.
What are the main functions of potassium?
Potassium is vital for maintaining fluid balance, heart function, muscle contraction, and nerve signaling.
What foods are high in potassium?
Bananas, oranges, potatoes, spinach, and tomatoes.
What is the RDA for potassium?
The RDA is about 3,500 mg per day for adults.
What are the effects of potassium deficiency?
Deficiency can cause muscle weakness, cramps, irregular heartbeats, and fatigue.
What can occur with excess potassium intake?
Excess potassium can lead to hyperkalemia, causing heart palpitations, muscle pain, and, in severe cases, heart failure.
What is the main function of phosphorus?
Phosphorus is essential for bone and teeth formation, energy production, and the structure of DNA and cell membranes.
What are dietary sources of phosphorus?
Meat, fish, dairy, eggs, and whole grains.
What is the RDA for phosphorus?
The RDA is approximately 700 mg per day for adults.
What are symptoms of phosphorus deficiency?
Deficiency is rare but may cause weak bones, joint pain, fatigue, and poor appetite.
What can happen with excess phosphorus intake?
Excessive phosphorus can reduce calcium absorption, leading to weakened bones and possible kidney issues.
What are the main functions of magnesium?
Magnesium supports muscle and nerve function, helps regulate blood pressure, and is involved in over 300 biochemical reactions.
What foods are high in magnesium?
Green leafy vegetables, nuts, seeds, whole grains, and legumes.
What is the RDA for magnesium?
The RDA for adults is 300–400 mg per day.
What are symptoms of magnesium deficiency?
Deficiency can cause muscle cramps, anxiety, irregular heartbeat, and fatigue.
What can occur with excess magnesium intake?
High magnesium, often due to supplements, can cause diarrhea, nausea, and in severe cases, heart and respiratory issues.
What is the primary role of zinc in the body?
Zinc is important for immune function, wound healing, protein synthesis, and DNA formation.
What foods contain zinc?
Meat, shellfish, dairy products, legumes, and whole grains.
What is the RDA for zinc?
The RDA is approximately 8–11 mg per day for adults.
What are symptoms of zinc deficiency?
Deficiency can cause poor wound healing, hair loss, impaired taste, and a weakened immune system.
What are the effects of excess zinc intake?
Too much zinc can cause nausea, vomiting, and reduced immune function.
What is the main function of iodine?
Iodine is essential for the production of thyroid hormones, which regulate metabolism.
What foods are sources of iodine?
Iodized salt, seafood, dairy products, and eggs.
What is the RDA for iodine?
The RDA for adults is about 150 µg per day.
What are the effects of iodine deficiency?
Iodine deficiency can cause goiter (enlarged thyroid gland), hypothyroidism, and developmental delays in children.
What can happen with excess iodine intake?
Excess iodine can cause thyroid dysfunction, including hyperthyroidism.
