Minerals Flashcards
What are minerals?
Inorganic elements that do not contain carbon in their molecular structure. They are essential nutrients obtained from food.
Do minerals change after ingestion?
No, minerals remain unchanged as they are not affected by heat, alkalinity, or enzymes
What are the two classifications of minerals?
Major minerals: Required in amounts greater than 100mg per day.
Trace minerals: Required in amounts less than 100mg per day.
What happens if you consume too many minerals?
Overconsumption can lead to toxicity.
What happens if you don’t consume enough minerals?
Under-consumption can cause deficiencies, leading to health problems.
How can mineral deficiencies be identified?
Through signs and symptoms, dietary analysis, and considering dietary restrictions due to religion, ethics, allergies, or athlete-specific needs.
What minerals are major?
- Calcium, Phosphorus, Magnesium, Sodium, Chloride, Potassium, Sulphur
What minerals are trace?
- Chromium, Copper, Fluoride, Iodine, Iron, Manganese, Molybdenum, Selenium, Zinc
Roles of minerals?
o Forming bone and teeth (calcium)
o Maintaining normal heart rhythm (magnesium, potassium, calcium)
o Muscle contractility (calcium)
o Neural conductivity (magnesium, potassium, sodium)
o Acid base balance (sodium, chloride)
o Regulate metabolism (Iodine, Manganese, Sulphur, Chromium, Molybdenum)
What is bioavailability in minerals?
The percentage of a mineral that is absorbed in the body.
What factors affect mineral bioavailability?
Food in the GI tract, amount consumed, mineral-mineral interactions, vitamin-mineral interactions, and fibre content.
What are Dietary Reference Intakes (DRIs)?
Guidelines for nutrient intake to prevent deficiencies and toxicities.
What is Recommended dietary allowance (RDA)?
The average daily dietary intake level that is sufficient to meet the nutrient requirement of nearly all (97 to 98 percent) healthy individuals in a group.
What is adequate intake (AI)?
A value based on observed or experimentally determined approximations of nutrient intake by a group (or groups) of healthy people—used when an RDA cannot be determined.
What is tolerable upper intake level (UL)?
The highest level of daily nutrient intake that is likely to pose no risk of adverse health effects to almost all individuals in the general population. As intake increases above the UL, the risk of adverse effects increases.
What is estimated average requirement (EAR)?
A nutrient intake value that is estimated to meet the requirement of half the healthy individuals in a group.
What are the functions of calcium?
Bone health, muscle contraction, nerve transmission, and tooth formation.
What is the recommended daily intake of calcium?
1000mg/day for men (19-70) and women (19-50).
1200mg/day for older adults
What happens if calcium intake is too low?
Fatigue, weakness, and low bone mineral density
What happens if calcium intake is too high?
It can impair absorption of other minerals (like iron) and cause calcium deposits in organs.
What foods are high in calcium?
Dairy products, green leafy vegetables, some fish.
What happens if calcium intake stops?
The body takes calcium from bones for muscles and the heart, leading to weaker bones.
What are the functions of magnesium?
Energy metabolism, nerve conduction, muscle contraction.
What foods contain magnesium?
Dairy products, hard water, spinach, salmon, whole grain bread, cereals.
