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Minerals Flashcards

1
Q

What is the main function of calcium in the body?

A

Calcium is crucial for the development and maintenance of strong bones and teeth, blood clotting, muscle contraction, and nerve transmission.

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2
Q

What are the main food sources of calcium?

A

Dairy products (milk, cheese, yogurt), leafy green vegetables, nuts, and fortified foods.

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3
Q

What is the Recommended Dietary Allowance (RDA) for calcium?

A

The RDA for adults is approximately 800–1,000 mg per day, with a higher recommendation for teenagers, pregnant women, and breastfeeding mothers.

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4
Q

What is the Recommended Dietary Allowance (RDA) for calcium?

A

The RDA for adults is approximately 800–1,000 mg per day, with a higher recommendation for teenagers, pregnant women, and breastfeeding mothers.

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5
Q

What are symptoms of calcium deficiency?

A

Deficiency can lead to osteoporosis, weakened bones, dental issues, muscle cramps, and poor blood clotting.

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6
Q

What can happen with excess calcium intake?

A

Excessive calcium can cause kidney stones, constipation, and impaired absorption of other minerals like iron and zinc.

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7
Q

What are the main functions of iron?

A

Iron is essential for forming hemoglobin in red blood cells, which transports oxygen throughout the body, and it also supports immune function.

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8
Q

What foods are high in iron?

A

Red meat, poultry, fish, fortified cereals, legumes, and leafy green vegetables.

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9
Q

What is the RDA for iron?

A

The RDA is approximately 10–15 mg per day for adults, with higher needs for menstruating women, pregnant women, and teenagers.

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10
Q

What are the symptoms of iron deficiency?

A

Iron deficiency can cause anemia, resulting in fatigue, pale skin, weakness, and impaired cognitive function.

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11
Q

What can occur with excess iron intake?

A

Too much iron, often due to supplements, can lead to iron toxicity, causing symptoms like nausea, liver damage, and digestive issues.

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12
Q

What is the primary role of sodium in the body?

A

Sodium helps regulate fluid balance, blood pressure, and nerve and muscle function.

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13
Q

What are common dietary sources of sodium?

A

Processed foods, table salt, cured meats, canned soups, and sauces.

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14
Q

What is the RDA for sodium?

A

The recommended intake is less than 2,300 mg per day, though lower intake is recommended for individuals with high blood pressure.

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15
Q

What are the symptoms of sodium deficiency?

A

Deficiency is rare but can cause muscle cramps, nausea, dizziness, and fatigue.

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16
Q

What can happen with excessive sodium intake?

A

Excess sodium is linked to high blood pressure, heart disease, and kidney damage.

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17
Q

What are the main functions of potassium?

A

Potassium is vital for maintaining fluid balance, heart function, muscle contraction, and nerve signaling.

18
Q

What foods are high in potassium?

A

Bananas, oranges, potatoes, spinach, and tomatoes.

19
Q

What is the RDA for potassium?

A

The RDA is about 3,500 mg per day for adults.

20
Q

What are the effects of potassium deficiency?

A

Deficiency can cause muscle weakness, cramps, irregular heartbeats, and fatigue.

21
Q

What can occur with excess potassium intake?

A

Excess potassium can lead to hyperkalemia, causing heart palpitations, muscle pain, and, in severe cases, heart failure.

22
Q

What is the main function of phosphorus?

A

Phosphorus is essential for bone and teeth formation, energy production, and the structure of DNA and cell membranes.

23
Q

What are dietary sources of phosphorus?

A

Meat, fish, dairy, eggs, and whole grains.

24
Q

What is the RDA for phosphorus?

A

The RDA is approximately 700 mg per day for adults.

25
Q

What are symptoms of phosphorus deficiency?

A

Deficiency is rare but may cause weak bones, joint pain, fatigue, and poor appetite.

26
Q

What can happen with excess phosphorus intake?

A

Excessive phosphorus can reduce calcium absorption, leading to weakened bones and possible kidney issues.

27
Q

What are the main functions of magnesium?

A

Magnesium supports muscle and nerve function, helps regulate blood pressure, and is involved in over 300 biochemical reactions.

28
Q

What foods are high in magnesium?

A

Green leafy vegetables, nuts, seeds, whole grains, and legumes.

29
Q

What is the RDA for magnesium?

A

The RDA for adults is 300–400 mg per day.

30
Q

What are symptoms of magnesium deficiency?

A

Deficiency can cause muscle cramps, anxiety, irregular heartbeat, and fatigue.

31
Q

What can occur with excess magnesium intake?

A

High magnesium, often due to supplements, can cause diarrhea, nausea, and in severe cases, heart and respiratory issues.

32
Q

What is the primary role of zinc in the body?

A

Zinc is important for immune function, wound healing, protein synthesis, and DNA formation.

33
Q

What foods contain zinc?

A

Meat, shellfish, dairy products, legumes, and whole grains.

34
Q

What is the RDA for zinc?

A

The RDA is approximately 8–11 mg per day for adults.

35
Q

What are symptoms of zinc deficiency?

A

Deficiency can cause poor wound healing, hair loss, impaired taste, and a weakened immune system.

36
Q

What are the effects of excess zinc intake?

A

Too much zinc can cause nausea, vomiting, and reduced immune function.

37
Q

What is the main function of iodine?

A

Iodine is essential for the production of thyroid hormones, which regulate metabolism.

38
Q

What foods are sources of iodine?

A

Iodized salt, seafood, dairy products, and eggs.

39
Q

What is the RDA for iodine?

A

The RDA for adults is about 150 µg per day.

40
Q

What are the effects of iodine deficiency?

A

Iodine deficiency can cause goiter (enlarged thyroid gland), hypothyroidism, and developmental delays in children.

41
Q

What can happen with excess iodine intake?

A

Excess iodine can cause thyroid dysfunction, including hyperthyroidism.

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