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Nutrition > Minerals > Flashcards

Minerals Flashcards

0
Q

Calcium sources

A

Animal:daily products, sardines with bones
Plants: calcium-set tofu, broccoli, black-eyed peas, whole grain flour
Calcium-set tofu: calcium sulfate is sued during the setting process

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1
Q

Calcium dietary role

A

Major structural component of bone, along with phosphate and collagen
Also important in mediating intracellular signals
Certain clotting factors depend on calcium in serum
Regulates excitation of neurons and all types of muscle
Clotting factors II, V, IX and X depend on extracellular calcium for activation
Intracellular calcium is tightly regulated, and acts as a second messenger within cells.
Calcium plays key roles in excitation -contraction coupling and synaptic transmission
Calcium phosphate gives hardness to bone - 99% calcium found in bone

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2
Q

Calcium deficiency

A

rickets in children, osteoporosis in adults

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3
Q

Calcium toxicity

A

Constipation, interference with magnesium and iron absorption, kidney stones
High blood levels of most of the major minerals don’t result from dietar overconsumption - usually due to renal or fluid balance disorders

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4
Q

Calcium RDA

A 
Young children: 200-500mg
Chidren: 800 mg
Teens: 1300mg
adults: 1000 mg
>1200 mg
RDA of calcium varies widely over the lifespan reflecting: peak bone mass development and Osteoporosis protection
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5
Q

Phosphorus role

A

Major component of bone
Important in acid-base balance (buffer)
Important constituent of DNA, RNA, phospholipids, energy carrying compounds, some proteins
Phosphorus is usually found as phosphate anion
Most prevalent anion inside the cell
chemical characteristics allow the phosphate groups of ATP to store energy for cellular metabolism
about 85% found in bone

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6
Q

Phosphorus source

A

Found in most foods, whether plant or animal

Deficiency and toxicity are rarely seen clinically

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7
Q

Phosphorus deficiency

A

Although deficiency is rare, symptoms include bone pain and muscular weakness

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8
Q

Phosphorus toxicity

A

Toxicity is also rare - an include calcification of soft tissues. Phosphate can be found as part of phytic acid - binds and removes calcium, iron, zinc, and magnesium

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9
Q

Phosphorus RDA

A

DRI levels
RDA: 700 mg/day
Tolerable upper intake level 4000 mg/day

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10
Q

Magnesium

A

Similar to B-vitamins-used in wide variety of enzymes, essential for release of energy from energy-yielding nutrients
Affects the regulation of potassium, calcium, vitamin D
Essential in building proteins
Aids in relaxation of muscles during excitation-contraction coupling
holds calcium in enamel for maintenance of healthy teeth, mostly located in bones. Cofactor in energy metablism, as well as DNA & protein synthesis

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11
Q

Magnesium source

A

plentiul in most plants, including cereals, leafy green plants, beans
lower in highly processed foods
present in dairy products

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12
Q

Magnesium dificiency

A

Rare, since it is present in most plant foods

Symptoms include weakness, confusion, tetany, hallucinations and convulsions

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13
Q

Magnesium toxicity

A

Only seen with use of supplements symptoms include diarrhea, low blood pressure, nausea, acid-base disturbance

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14
Q

Magnesium RDA

A

RDA: 300-400 mg/day

Tolerale upper limit: 350 mg/day from supplements

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15
Q

Sodium role

A

Regulates balance of fluid between the inside and outside cells, as well as blood volume
Instrumental in electrical excitation, including action potential generation, muscle contraction, etc.
Also important for acide base balance

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16
Q

Sodium source

A

No known diet can result in a deficiency of sodium present in almost all foods
Key concern is processed foods that contain large amounts of sodium, such as processed meats, soups, and sauces

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17
Q

Sodium deficiency

A

Almost impossible to consume a diet low in sodium

Hyponatremia linked instead to fluid imbalances (extremes of dehydration or fluid resuscitation, excessive water intake)

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18
Q

Sodium toxicity

A

dietary sodium can increase blood pressure, edema, kidney disease or older than 50
Sodium is responsible for depolarization phase of action potential
With age, kidney funtion declines and blood pressure increases
Potassium, calcium and mangnesium consumption can help decrease blood pressure, in addition to sodium reduction

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19
Q

Sodium RDA

A

RDA: >70 years - 1200 mg/day
Adults - 1500 mg/day
Tolerable upper intake 2300 mg/day
Most North American diets provide over 30000 mg/day

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20
Q

potassium physiological role

A

Main cation within cells - like sodium important for regulating fluid balance and electrical events in excitable cells
Increasing potassium, magnesium and calcium intake helps transport excess sodium out of the body via kidneys
Potassium chloride tastes very similar to sodium chloride, allowing for substitution in the diet
Potassium mediates the repolarization phase of action potentials
It is closely regulated with sodium through the renin-angiotention-aldosterone hormone system

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21
Q

Potassium food source

A

Rich sources include fruits & vegetables
Dairy products, meats and whole grains are also good sources
Less potassium content in processed foods

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22
Q

Potassium toxicity

A

Although no tolerable upper intake level is set, extreme supplement use can result in serious heart problems, muscle weakness and vomiting (usually overdoses are vomited)

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23
Q

Potassium RDA

A 
RDA: 4700 mg/day in adults
Tolerable upper intake: none set
Banana =422 mg
Baked potato=844 mg
½ cup lima beans =486 mg
Orange juice =496 mg
Processing “breaks apart” cells, and results in potassium loss
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24
Q

Chloride physiological role

A

Major negative ion in extracellular fluid

Roles include regulation of fluid/pH balance as well as mediating electrical signals in the cell

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25
Q

Chloride food source

A

No known diet lacks in chloride, most common food source is table salt

26
Q

Chloride toxicity/Deficiency

A

Deficiency and toxicity are due to renal abnormalities, not dietary ones
With the exception of calcium, magnesium and potassium, it is rare to see deficiencies (or situations where supplementation is warranted) with regard to the major minerals

27
Q

Sulphur Physiological role

A

Two amino acids (cysteine, methionine) include sulphur in their chemical structure

28
Q

Sulphur food source

A

Required by almost all proteins

Most proteins contain cysteine and or methionine – therefore protein in the diet provides ample sulphur

29
Q

Sulphur deficiency, toxicity and RDA

A

Deficiency is unheard of – diets deficient in sulphur result in protein-energy malnutrition first
Toxicity is unheard of
No DRI value set

30
Q

Iron physiological role

A

Trace mineral.
2.5 g in the body. Important for oxygen-carrying molecules (hemoglobin and myoglobin)
Component of enzymes that participate in energy production in mitochondoria
Hemoglobin carries oxygen within red blood cells, myoglobin stores oxygen within muscle. Most iron is a component of these two proteins.
Iron is essential for function of citric acid cycle (Krebs cycle) enzymes and the electron transport chain
Iron must be stored to “protect” the rest of the body – it is capable of doing oxidative damage to cells

31
Q

Iron food source

A

Heme iron – iron that comes from myoglobin and hemoglobin, most efficiently absorbed – about 25%. Found in meat products. Meat products also contain a factor (called MFP) that improves non-heme iron absorption

Non-heme iron-all other iron sources dark leafy vege, enriched or whole wheat flours, other cereal grains, beans & legumes, sunflower seeds, cooking in iron skillet and 2-20% of non-heme iron is absorbed, depending on body’s iron stores.
Vitamin C and stomach acid improve absorption.
Tannins (black tea) phytate (beans seeds tofu, whole grains chickpeas most legumes) and dietary fibre impair absorption

32
Q

Iron deficiency

A

Very common
Significant iron is lost due to menstruation
During pregnancy, iron demands are particularly high due to increased blood volume and iron requirements of developing fetus

Iron deficiency anemia = red blood cells with diminished levels of hemoblobin
Symptoms=fatigue, exercise intolerance, poor attention, irritability, feeling cold

33
Q

Iron toxicity

A

Acute: nausea, vomiting, liver failure, renal damage
Common especially in kids, with significant mortality
Chronic =iron overload-caused by disease or supplements
Presents with cirrhosis, diabetes, heart problems

Diseases that can result in iron overload include hemochromatosis and types of anemia that necessitate frequent transfusions

34
Q

Iron RDA

A 
Men, women>50:8 mg/day
Women 19-50: 18 mg/day
Pregnant women:27 mg/day
Chidlren: 7-11 mg/day
Tolerable upper intake levels >40 mg/day for children, 45 mg/day for adults
Non-meat conversion factor – RDA values increase by 90% (multiply by a factor of 1.8)
3 ozs of beef =3 mg
1 cup of spinach = 6 mg
1 cup of lentils = 6 mg
¼ cup of sunflower seeds = 2.5 mg
2 slices of whole wheat bread = 2mg
½ cup of beans = 2 mg
1 cup of enriched cereal =8mg
35
Q

Zinc physiological role

A 
Trace mineral. Cofactor in a wide variety of enzymes
Important for cellular signalling
Important in immune function
Wide range of other roles, including
Heme production
Energy metabolism
Pancreatic hormones
And digestive enzymes
Production of visual pigments in retina
Important part of endocrine signalling involving steroid hormones, calcitriol, retinol and thyroid hormone
36
Q

zinc food source

A

Supplementation is common – zinc lozenges as “immune boosters” for common cold
Meat, shellfish, dairy products
Plant sources: legumes whole grains, zinc-enriched cereals
Leavened breads make zinc more available – yeast reduces phytate

37
Q

zinc deficiency

A

Can occur in those eating diets high in phytates and generally malnourished. Wide range of symptoms, including poor growth, lack of sexual development, impaired immunity, gastrointestinal problems (poor appetite, diarrhea)
Like iron, phytate limits zinc absorption. Iron competes with zinc absorption, but this rarely causes deficiency

38
Q

Zinc toxicity

A

Due to supplementation
Interfere with copper and iron absorption
Reduces HDL cholesterol, damages heart muscle, vomiting, diarrhea

39
Q

zinc RDA

A

RDA 8-11 mg/day for adults (higher for breastfeeding women)
Children 2-5 mg/day
Tolerable upper intake level
40 mg/day for adults
7-34 mg/day for children depending on age

40
Q

Copper physiological role

A

Helps to build hemoglobin and collagen
Helps a variety of enzymes “handle” oxygen
Important component of an antioxidant enzyme
Copper and iron physiology go hand in hand – copper is necessary for the body to use iron effectively
Needed for the function of superoxide dismutase, an important enzyme for disposing of free radicals

41
Q

Copper food source

A 
Organ meats (liver, kidney), seafood
Nuts, seeds, whole grains and chocolate!
42
Q

Copper deficiency

A

Rarely caused by dietary deficiency – usually due to problems with absorption
Symptoms: anemia, impaired growth, nervous system disorders (ataxia, peripheral neuropathy) heart problems
Deficiency can be caused by zinc over supplementation – excessive antacid use – genetic disorders (menke’s disease)
Heavy iron or vitamin C supplementation interfere with copper absorption

43
Q

Copper toxicity

A

Very rare – supplementation or copper contamination
Diarrhea, vomiting, abdominal pain, liver toxicity

As with all trace minerals, toxicity can be fatal.
Wilson’s disease – an uncommon genetic disorder where copper is not eliminated from the body

44
Q

Selenium physiological role

A

Important part of enzymes that limit free radicals
Necessary for thyroid hormone synthesis
Important for the function of glutathione peroxidase, an anti-oxidant enzyme in the liver
Cooperates with vitamin E in eliminating free radicals

45
Q

Selenium food source

A

Meats, seeds and whole grains are all good sources of selenium
Selenium content of various foods depends on its content in the soil
No good reason to supplement selenium

46
Q

Selenium deficiency

A

Deficiencies in selenium were seen in areas with low soil content where people only ate locally-grown food

Muscular discomfort, weakness, heart disease

47
Q

Selenium toxicity

A

Nausea, diarrhea, abdominal pain, nail changes, hair loss

48
Q

Selenium RDA

A 
RDA 20-55 ug/day
Lower range for children
Pregnancy 60-70 ug/day
Tolerable upper intake children 90-280 ug/day
Adults 400 ug/day
49
Q

Iodine physiological role

A

Trace mineral Sole purpose is for synthesis for thyroid hormone
Thyroid hormone is crucial for regulation of overall body metabolism and development of a wide range of organ system

50
Q

Iodine food source

A

Table salt, seafood, dairy products

High RDAs for pregnant and breastfeeding women reflect the needs of developing fetus and significant levels of iodine in breast milk

51
Q

Iodine deficiency

A

Rare with adequate intake of seafood and or iodized salt

Children, adults – goitre, poor school or work performance, sluggish
Fetus – iodine deficiency in mother an cause fetal death or severe mental retardation called cretinism

52
Q

Iodine toxicity

A

Rare.
Poisoning with one or a few large doses can cause death
High chronic intake can cause goitres (enlargement of the thyroid gland) as well

53
Q

Iodine RDA

A

90 ug/day for kids 150 for adults
220 for pregnant women, 290 if breastfeeding
Tolerable upper intake level 600-1100 ug/day for adults and older children, less for younger children

54
Q

Chromium physiological role

A

Interact with insulin to improve insulin function
Supplementation may improve glucose levels in type II diabetes
In those with adequate intake, it does not increase muscle mass or aid weight loss

55
Q

Chromium food source

A

Liver, nuts whole grains and cooking ith stainless steel implements. Dairy products and vegetable are poor sources

56
Q

Chromium deficiency

A

Deficiency rare, include diabetes-like symptoms

57
Q

Chromium toxicity

A

Not yet recognized, although it is commonly supplemented

58
Q

Chromium RDA

A

25-45 ug/day

No level set for tolerable upper intake level (unique)

59
Q

Molybdenum and Manganese physiological role

A

Molybdenum: associated with many enzymes

Manganese: associated with a variety of enzymes and superoxide dismutase, including one that combats free radicals in mitochondoria

60
Q

Molybdenum and Manganese food source

A

Molybdenum: meats, daily products, cereal grains, and legumes

Manganese: whole grains, nuts, fruits, vegetables

61
Q

Molybdenum and Manganese deficiency

A

Molybdenum: naturally-occurring deficiency has never been reported.

Manganese: no naturally occurring deficiencies

62
Q

Molybdenum and Manganese toxicity

A

Molybdenum: has not been reported in humans

Manganese: caused by environmental exposure, associated with inhaled dust in mines

Nutrition (9 decks)

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