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nutrition > minerals > Flashcards

minerals Flashcards

1
Q

key facts of minerals

A
  • gen func: metalloenzymes & red-ox reactions
  • bioavailability highly variable
  • cannot be degraded
  • interact w/ other nutrients
  • supplements = toxicities
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2
Q

minerals for bone health

A
  • calcium
  • phosphorous
  • magnesium
  • fluoride
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3
Q

minerals for blood formation

A
  • iron
  • copper
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4
Q

immune function minerals

A
  • selenium
  • zinc
  • iron
  • copper
  • magnesium
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5
Q

minerals for electrolytes

A
  • sodium
  • potassium
  • chloride
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6
Q

macro minerals

A

body major mineral (need more then 1g)
- calcium
- phosphorous
- magnesium
- sodium
- chloride
- potassium
- sulfur

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7
Q

trace minerals

A

minor

  • iron
  • zinc
  • selenium
  • fluoride
  • iodine
  • chromium
  • Copper
  • cobalt
  • arsenic
  • silicon
  • nickle
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8
Q

factors affecting mineral status

A

1- dietary intake
2- absorption & bioavailability
3- losses

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9
Q

factors that inc absorption

A
  • deficiency
  • growth
  • cooking
  • vit C
  • Vit D
  • chemical form of mineral
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10
Q

factors that dec absorption

A
  • age
  • gen poor health and GI disease
  • insoluble fiber
  • oxalates (choco, spinach)
  • phytates (grains, legumes)
  • polyphenols (red wine)
  • high supplemental dose of single mineral
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11
Q

plants that interfere with mineral absorption

A
  • phytates (calcium, zinc, magnesium, iron)
  • oxalates (iron)
  • tannins (iron)
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12
Q

how exercises affect mineral loss

A

exercise inc mineral requirement
- dec absorption
- inc turnover/catabolism
- inc losses

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13
Q

main sources of mineral loss with exercise

A
  • sweat
  • uriine
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14
Q

mineral deficiencies

A
  • prog over time
  • rare for most minerals
  • Ca& Fe deficiencies most common
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15
Q

mineral toxicities

A
  • rare but can be serious
  • main cause: self-prescribed supplementation
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16
Q

minerals involved in bone formation

A
  • calcium and phosphorous
  • fluoride
  • magnesium
  • iron, zinc, copper
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17
Q

bone function

A
  • structural
  • metabolic
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18
Q

bone processes

A

growth
modeling
remodeling

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19
Q

bone resorption

A

osteoclast
- breakdown bone
- erode bone Ca rel into blood
- active throughout life

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20
Q

bone formation

A

osteoblast
- synthesize bine
- produce mineral crystals & collagen
- activity dec with age

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21
Q

systems involved in bone remodeling

A
  • bone composition > minerals & protein
  • direct and regulate > hormones
  • assist > vitamins, minerals
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22
Q

bone density terms

A
  • Bone mineral density (BMD) = ratio bone mineral content/size
    *measure of bone strength
  • peak bone density (PBD) = highest BMD achieved in lifetime
  • by age 30
  • healthy choices while young & growing maximize PBD
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23
Q

factors that affect peak bone density

A
  • genetics
  • mechanical factors (weight, PA)
  • endocrine factors
  • nutritional factors
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24
Q

PA vs bone formation

A
  • inc formation= offsets bone resorption
  • high impact > greatest impact
  • athletes inc BMD
    (exception of non impact sports)
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25
estrogen vs bon e loss
dec estrogen = inc osteoclast cause - menopause - disordered eating
26
calcium func
- bone mineral * bone and teeth structure - ion in solution * m. contraction * nerve func & impulses * reg enzyme act
27
calcium deficiency
osteoporosis - brittle bone - impaired m. contraction
28
calcium toxicity
- impaired iron absorption - constipation - kidney stones - calcification of soft tissues - cardiac arrhytmias
29
calcium food sources
- dairy products
30
recommendation for vit D and calcium supplmetation
- adults > 50 at risk of osteoporosis - reverse hyperparathyroidism
31
at risk for calcium deficiencies
- milk allergy - lactose intolerance - vegan - energy restriction - old age
32
phosphorous function
- promotes bone formation - m. contraction - energy metabolism
33
phosphorous sources
- widely found in foods - bioavailable
34
phosphorous toxicity
bonds and hinders mineral absorption
35
magnesium func and ource
func - energy metabolism - promotes prot synthesis - component of bone sources - leafy vegies - banana & avocado - nuts seeds
36
magnesium deficiency and toxicity
D: m. weakness & cramps T: nausea, vomiting, diarrhea
37
fluoride func/sources
func - promotes bone & tooth formation sources - toothpaste - grape juice - coffee and tea
38
fluoride deficiency and toxicity
D - dental carries T - tooth discoloration - bone brittleness
39
hematocrite
% RBC carries oxygen
40
myoglobin
- similar structure of hemoglobin - found in m. fibers in skeletal m. - provides an oxygen reservoir - aerobic exercise inc myoglobin
41
iron
trace mineral - most iron found in hemoglobin - stored in liver, spleen, bone marrow
42
func of iron
- oxygen transport - co-factor in red-ox reaction - promote immune function
43
iron deficiencies and performance
- dec vo2 max - dec length of time to exhaustion - dec ATP prod - dec m. endurance
44
factors affecting iron absorption
- iron status - GI function - type of iron & source - nutrient interactions
45
what minerals is the most commonly deficient
iron
46
stages of iron deficienciy
1- depletion of iron stores 2- changes in iron transport 3- defective erythropoiesis
47
Anemia (IDA)
iron deficiency - dec heme prod - dec hemoglobin - dec hematocrit - dec # RBC - dec normal RBC dec O2 transport
48
IDA symptoms
- pale skin - cold intolerance - fatigue - low energy levels - exercise intolerance - reduced aerobic endurance performance - impaired immune & cognitive functions
49
highest risk of iron deficiency in athletes
- female - endurance sports - vegetarian/vegan
50
risk factors for iron deficiency anemia in athletes
- low dietary intake - inc losses - inc iron needed for higher O2 demand
51
dilution anemia
sports anemia - +ve adaptation to support endurance training - transient dec hct & hub due to plasma volume expansion - not true anemia
52
iron supplementation
- excess is toxic - reduces absorption of other divalent cations - only rec after deficiency diagnosed
53
innate immunity
first line: skin, mucous membranes, stomach acid - non-specific : inflammation, phagocytic cells
54
adaptive immunity
acquired previous antigen > antibodies + WBC
55
what regulates the immune system
cytokines
56
immune func & exercise
- moderate exercise inc immunity - prolonged & intense exercise = dec
57
what promotes immune function
- rest, sleep, recovery - nutritious diet - good hygiene
58
zinc func
- DNA, RNA and cellular func - promotes prot synthesis - energy metabolism - immune func & antioxidant
59
zinc deficiency & toxicity
D - dec immunity = inc infection - dec healing - dec growth T - immunosuppression - negative affects on metabolism of other divalent cations
60
zinc sources
mostly animal products
61
selenium func
anti-oxidant
62
selenium Deficiency/toxicity
D - dec immunity = inc risk infection T - pro-oxidant - selenosis - brittle hair and nails, GI distress, fatigue, impaired nervous system
63
selenium sources
mostly animal prd - meat - fish - poultry - nuts
64
micronutrient concern for vegetarian and vegan athlete
- B12 - Iron - calcium - Zinc vit D riboflavin
65
summary on supplement recommendation
- useful to treat diagnosed deficiencies - can be harmful if doses above the UL

nutrition (11 decks)

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