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Vitamins And Minerals > Minerals > Flashcards

Minerals Flashcards

1
Q

What are minerals?

A

Inorganic substances essential to human nutrition

They always retain their properties and chemical identity.

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2
Q

What are the two groups of minerals?

A

Major minerals and trace elements

Major minerals are present in amounts greater than 5g, while trace elements are present in smaller quantities.

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3
Q

List major minerals.

A
  • Calcium
  • Phosphorous
  • Magnesium
  • Potassium
  • Sodium
  • Chloride
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4
Q

List trace elements.

A
  • Iron
  • Zinc
  • Manganese
  • Copper
  • Iodide
  • Chromium
  • Cobalt
  • Selenium
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5
Q

What is the average amount of calcium found in the adult body?

A

1200g

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6
Q

What is bioavailability?

A

Degree the nutrient from food is absorbed and utilized in the body

Factors affecting bioavailability include cooking, deficiency, and interactions with other nutrients.

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7
Q

Which vitamin enhances iron absorption?

A

Vitamin C

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8
Q

Which vitamin enhances calcium absorption?

A

Vitamin D

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9
Q

What are oxalates?

A

Compounds found in many vegetables, fruits, grains, legumes, spices, herbs, and almost all nuts that inhibit iron absorption

They combine with iron to form iron oxide.

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10
Q

What is the role of calcium in the body?

A

Essential for bone health, muscle contraction, blood clotting, and nerve impulses.

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11
Q

What percentage of calcium is found in bones and teeth?

A

99%

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12
Q

What is hydroxyapatite?

A

Crystals formed by calcium and phosphorus that harden bones and teeth.

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13
Q

What is the normal range for blood calcium levels?

A

2.2-2.6 mmol/L

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14
Q

What occurs in hypercalcaemia?

A

Muscles contract but cannot relax (calcium rigor).

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15
Q

What occurs in hypocalcaemia?

A

Uncontrolled muscle spasms (calcium tetany).

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16
Q

What enhances calcium absorption from the diet?

A
  • Vitamin D
  • Lactose
  • Protein
17
Q

What inhibits calcium absorption?

A
  • Phytic acid
  • Oxalates
  • NSPs
18
Q

What is the DRV for calcium for adults aged 19-50 years?

A

700 mg/day

19
Q

What are good dietary sources of calcium?

A
  • Milk
  • Cheese
  • Eggs
  • Yogurts
  • Fortified bread and flour
  • Green leafy vegetables
  • Tinned fish with bones
20
Q

What is phosphorus’s role in the body?

A

Bone and teeth development, energy storage and transfer, and maintaining normal pH levels.

21
Q

What is the RNI for phosphorus for adults aged 19-50 years?

A

550 mg/day

22
Q

What is sodium’s primary function?

A

Major role in fluid and electrolyte balance.

23
Q

What is chloride’s primary function?

A

Essential for the transport of CO2 in red blood cells and formation of hydrochloric acid.

24
Q

What is the RNI for sodium for those aged 11 years and older?

A

1.6g/day (4g of salt)

25
Q

What are the consequences of sodium deficiency?

A
  • Muscle cramps
  • Mental fatigue
  • Nausea
  • Headache
  • Disorientation
26
Q

What are the immediate effects of excess sodium intake?

A
  • Oedema
  • Hypertension
27
Q

What is the recommended maximum salt intake for adults?

A

6g/day (2.4g sodium)

28
Q

How can one reduce sodium intake?

A
  • Choose lower salt alternatives
  • Read salt content on labels
  • Use herbs and spices for flavor
  • Avoid adding salt to food
29
Q

What is the significance of peak bone mass (PBM)?

A

Achieving optimal PBM is vital for bone health and reducing the risk of osteoporosis.

30
Q

What happens to bone density after age 50?

A

Bone resorption exceeds formation, leading to decreased bone density.

31
Q

What is the effect of vitamin D on calcium absorption?

A

Essential for the absorption of calcium.

32
Q

What are the effects of calcium deficiency?

A

Can lead to osteoporosis.

33
Q

What is the primary role of magnesium in the body?

A

Important for many biochemical reactions, including energy production.

34
Q

What are good dietary sources of potassium?

A
  • Bananas
  • Oranges
  • Potatoes
  • Spinach
35
Q

What are the effects of potassium deficiency?

A
  • Muscle weakness
  • Cramps
  • Fatigue
36
Q

What is the role of dietary calcium in growing years?

A

Vital to maximize peak bone mass and reduce the risk of osteomalacia and osteoporosis.

Vitamins And Minerals (3 decks)

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