Minerals Flashcards
Do minerals contain carbon (C)?
No C
How many essential minerals are there?
21
General function of minerals
Metalloenzymes & red-ox reactions
7 major/macro minerals
Calcium
Phosphorous
Magnesium
Sodium
Chloride
Potassium
Sulfur
Bone health minerals (4)
Calcium
Phosphorous
Magnesium
Fluoride
Blood formation minerals (2)
Iron
Copper
Immune function (5)
Selenium
Zinc
Iron
Copper
Magnesium
Electrolytes minerals (3)
Sodium
Potassium
Chloride
3 factors that affect mineral status
Dietary intake
Absorption & bioavailability
Losses
Factors that increase absorption (6)
Deficiency
Growth (children, puberty, pregnancy)
Cooking
Vitamin C
Vitamin D
Chemical form of mineral
Factors that decrease absorption (7)
Age
General poor health and GI disease
Insoluble fiber
Oxalates (chocolate, spinach, coffee)
Phytates (grains, legumes, nuts)
Polyphenols (red wine, tea, coffee)
High supplement dose of single mineral
Plants interfere with mineral absorption (3)
Phytates
Oxalates
Tannins
Exercise increases mineral requirement
decrease absorption
increase catabolism
increase losses (sweat)
2 main sources of losses of minerals
Sweat
Urine (zinc)
Where do mineral deficiencies happens most commonly?
Mostly in developing countries with poor food supply
Which 2 minerals are most common in deficiency?
Calcium and iron
Are mineral toxicities rare or common?
Rare but can be serious
Main cause of mineral toxicities
Self-prescribed supplementation
Should calcium and iron be self-prescribed or physician-prescribed?
Physician-prescribed
Bone health - ___% inorganic / ___% organic
65% inorganic (strength and structure)
35% organic (protein, collagen)
2 types of bone functions
1) structural
2) metabolic
Structural bone - ______ (80%)
Cortical
Metabolic function of bone - ____ (20%)
Trabecular
Bone processes - 3
Growth = size
Modelling = shape
Remodeling = integrity
Bone resorption - who does that?
- break down bone
- erode bone calcium + release into blood
OsteoCLAST
Bone formation - who does that?
- synthesize bone
OsteoBLAST
Bone remodeling (a team effort) - Players
Minerals
Protein (collagen)
Bone remodeling (a team effort) - Coaches (direct and regulate)
Hormones (vitamin D, calcitonin, PTH)
Bone remodeling (a team effort) - Assistants
Vitamins (A, C, K)
Minerals (iron, zinc, copper)
How do we measure bone strength?
Bone mineral density (BMD)
Highest BMD achieved in life time
Peak Bone Density (PBD)
Most important factor that affects peak bone mass
Genetic factors (60%)M
Most important modifiable factor that affects peak bone mass
Physical activity
Which activity has the greatest impact on BMD and which has no impact on BMD?
High-impact = greatest
Cardio = no impact on BMD
Athletes generally have a higher BMD, except these 3
Cyclists
Swimmers
Distance running
bone density disease
osteoporosis
low bone density
osteopenia
Consequence of estrogen on bones
↓ Estrogen = ↑ Osteoclasts
- erosion
- decrease bone strength
Causes of low estrogen (2)
Menopause
Disordered eating
What is the female athlete triad?
Osteoporosis
Low energy with or without eating disorder
Functional hipothalamic amenorrhea
Ca is an ____ in bone
Ca is an ___ in solution
mineral in bone
ion in solution
Calcium deficiency
Osteoporosis
- brittle bones
- impaired m. contractions
Calcium toxicity
Impairs iron absorption
Constipation
Kidney stones
Calcification of soft tissues
Cardiac arrhythmias
Excellent sources of calcium
Dairy products (milk, cream)
Cheese
Yogurts
Good source of calcium
Fish with bones
Green leafy vegetables
Shellfish
Fortified foods
People at risk for deficiencies of Ca/vit D
Milk allergy
Lactose intolerance
Vegan
Energy restriction
Old age (past 70 yo)
Major functions (3) of phosphorous
Promotes bone formation
Muscle contraction
Energy metabolism (ATP_
Sources of phosphorous
Widely found in foods (meats, beans, dairy, grains)
Deficiency in phosphorous
Very rare
Toxicity of phosphorous
Binds and hinders mineral absorption
Major functions (3) of magnesium
Energy metabolism
Promotes protein synthesis
Components of bone
Sources of magnesium
Leafy vegetables
Banana & avocado
Nuts and seeds
Legumes
Whole grains
Deficiency in magnesium
Muscle weakness and cramps
Toxicity in magnesium
Nausea
Vomiting
Diarrhea
Major function of fluoride
Promotes bone and TOOTH formation
Sources of fluoride
Toothpaste
Grape juice
Coffee and tea
Toxicity of fluoride
Tooth discoloration
Bone brittleness
Oxygen transport depends on RBC ____
hemoglobin
Heme =
Globin =
Iron
Protein
Each Hgb consists of ___ chains of a heme & glbin
4 chains
A fully saturated Hb carries ___ oxygen
4
Clinical measurement of oxygen carrying capacity - 3 parts (%)
55% plasma
les than 1% buffy coat
45% hematocrit
Function of myglobin
Provides an energy reservoir
Aerobic exercise ___ myoglobin
INCREASE
Difference between myoglobin and hemoglobin in structure
Myoglobin = 1 heme group (1 subunit)
Hemoglobin = 4 heme groups (4 subunits)
Most iron in body is found where?
Hemoglobin
3 main functions of iron
Oxygen transport
Co-factor in red-ox reactions
Promotes immune function
Iron deficiency anemia vs performance
Impairs performance
- decrease vo2 max
- decrease ATP production
- decrease muscle endurance
Heme iron sources
Animal flesh
15-35% absorption
Non-heme iron source
Plants
2-20% absorption
___ iron is 90% of daily intake
___ iron is 10% of daily intake
Non-heme = 90
Heme = 10
4 factors affecting iron absorption
- iron status
- GI function
- Type of iron & source
- Nutrient interactions
How do you increase non-heme iron absorption (2 things to eat it with)
Consume with Vitamin C rich foods
Consume with animal meats
Dietary factors that decrease iron absorption
Polyphenols
Oxalates
Phytates
Fiber
Soy
High intakes of micronutrients
During iron-related blood test, which is the only component that will show an increase concentration and why?
TRANSFERRIN
Because it is the amount of iron being transported
Most common deficiency worldwide
Iron
Iron deficiency Etiologi<y
Low iron intake
Physiological state
Poor absorption
increase losses
Sex (women over men)
Stages of iron deficiency (3)
- Depletion of iron stores
- Changes in iron transport
- Defective erythropoiesis
Iron deficiency anemia impact on O2 transport
DECREASED
Symptoms of IDA
Pale skin
Cold intolerance
Fatigue
Low energy levels
Exercise intolerance
Reduced aerobic endurance performance
Impaired immune and cognitive functions
Highest risk for iron deficiency anemia in athletes (3)
Female athletes
Endurance sports
Vegetarian/Vegan
What is dilutional anemia (sports anemia)?
NOT true anemia
Positive adaptation to support endurance training
Iron supplementation - recommendation
Only recommended after deficiency is diagnosed
Toxicity reduces absorption of other divalent cations + risk of hemochromatosis
4 minerals that promote immunity
Zinc
Magnesium
Selenium
Iron
Innate immunity (2 parts)
- First line (skin, mucous membranes, stomach acid)
- Non-specific (inflammation, phagocytic cells)
Adaptive immunity
Acquired:
Previous antigen === antibodies
Immune system is regulated by ____
cytokines
Moderate exercise ____ immunity
Increase
Prolonged and intense exercise ____ immunity
decrease
Promote immune function by doing these
Rest, sleep, recovery
Nutritious diet
Good hygiene
Main function of zinc
Role in 200+ enzymes
Zinc deficiency does what
- decrease immunity
- decrease healing
- decrease growth
Zinc toxicity
Immunosuppression
Source of zinc
Mostly animal products
- red meats, poultry, shellfish, dairy
Main function of selenium
Anti-oxidant
Selenium deficiency
Decrease immunity = increase risk for infections
Selenium toxicity
Pro-oxidant
Selenosis
Selenium sources
Mostly animal products
- meat
- fish
- poultry
- nuts
- whole grains
Moderate-rigorous exercise increases the requirements of some vitamins and minerals - name them
↑ vitamin : A, C, E, B1, B2, B6
↑ minerals : losses in sweat (ex. iron)
Vegetarian and vegan athletes - micronutrient of concern
B12
Iron
Calcium
Zinc
(Vitamin D)
(Riboflavin)
