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Nutrition > Minerals > Flashcards

Minerals Flashcards

1
Q

Minerals:

• Classification:

A

major and trace

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2
Q

Minerals are inorganic or organic?

A

inorganic

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3
Q

Minerals are found in all ____ and body _____; essential

A

cells and fluids

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4
Q

Calories?

A

no calories

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5
Q

Do minerals provide energy?

A

no

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6
Q

Minerals are not degraded by ___ or ______

A

cooking or digestion

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7
Q

Major mineral needed in amounts of

A

> 100 mg

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8
Q

Trace minerals are needed in amounts of

A

=<100 mg

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9
Q

Common examples of major;

A

sodium, potassium, calcium

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10
Q

common examples of trace

A

iron, zinc, chromium

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11
Q

Calcium; major or trace?

A

major

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12
Q

Most abundant mineral

A

calcium

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13
Q 
Functions:
• Blood clotting
• Muscle contraction
• Nerve transmission
• Bone formation
A

Calcium

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14
Q

RDA:
• 1,000 mg (19–50 years)
• 1,200 mg (Females 50+, Males
70+)

A

calcium

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15
Q

Roles:
• Tooth and bone formation
• Present in body fluids
• Assists in nerve transmission, muscle contraction, and
blood clotting
• Helps maintain normal blood pressure
• Allows secretion of hormones, digestive enzymes, and
neurotransmitters
• Activates cell enzymes that regulate many processes

A

calcium

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16
Q

99% calcium in ____ and _____ and 1% in ______

A

bones and teeth, bloodstream and tissues

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17
Q 
Signs of deficiency:
• Hypocalcemia (rare)
• Muscle spasms
• Convulsions
• Low bone density
A

calcium

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18
Q 
Symptoms of toxicity:
• Hypercalcemia
• Calcium deposits
• Kidney stones
• Fatigue
• UL=2,500 mg (19–50 years)
• UL=2,000mg (50+ years)
A

calcium

19
Q
  1. Choose dairy foods with lower amounts of lactose; types?
A

Yogurt with live active cultures

• Hard cheeses such as cheddar, Colby, Swiss, • Parmesan

20
Q
  1. Gradually increase the amount of lactose-containing

foods consumed.

A

Lactose intolerance tips

21
Q
  1. Consume calcium-rich non-dairy foods
    • Lactose-free milk
    • Fortified soy milk
    • Fortified juice and cereal
A

Lactose intolerance tips

22
Q 
Functions:
• Major electrolyte
• Nerve impulse transmission
• Muscle contraction
• Regulation of blood pressure
A

sodium

23
Q

AI 1500 mg

A

sodium

24
Q

Signs of deficiency:
• Hyponatremia
• Nausea, vomiting
• Seizures, coma

A

sodium

25
Q 
Symptoms of toxicity:
–Swelling
–Increased blood
pressure
–UL = 2,300 mg (1 tsp salt)
A

Sodium

26
Q

• Older people without clinical hypertension often die of ____; Reducing dietary sodium may lower their blood pressure
enough to reduce risks.

A

stroke.

27
Q

• Excess dietary sodium increase ____ __________; • This may compromise the integrity of the bones.

A

calcium excretion.

28
Q

Excessive salt may stress a ______ ______, aggravate______

problems, may be a cause of _____ cancer.

A

weakened heart, kidney,stomach

29
Q

Treatment of hypertension; Increased consumption of _____ and _____

A

vegetables and fruits

30
Q

Adequate amounts of ______, _______, _____, ____

A

nuts, low-fat dairy

products, whole grains, and fish

31
Q 
Signs of deficiency:
• Muscle cramping
• Muscle weakness
• Loss of appetite
• Heart arrhythmias
A

Major Mineral: Potassium

32
Q

Symptoms of toxicity:
• Toxicity is rare
• UL not established

A

Major Mineral: Potassium

33
Q 
Functions:
• Oxygen transport and
utilization
• Component of hemoglobin
and myoglobin
A

Trace Mineral: Iron

34
Q 
• RDA:
• 18 mg (females aged 19 to
50)
• 8 mg (men,
postmenopausal women)
• Vegetarians (needs
increase: 32 mg and 14
mg, respectively)
A

Trace Mineral: Iron

35
Q

Every ___ ____ contains iron

A

living cell

36
Q

Most of iron in body is a component of two proteins:

A

Hemoglobin

• Myoglobin

37
Q

Roles:
• Carry oxygen
• Part of enzymes in energy-yielding pathways
• Needed to make new cells, hormones, amino acids, and
neurotransmitters

A

IRON

38
Q 
Signs of deficiency:
• Deficiencies are
common
• Anemia
• Fatigue
A

Iron

39
Q 
Symptoms of
toxicity:
• Nausea, diarrhea
• Hemachromatosis
• UL = 45 mg
A

Iron

40
Q

is iron toxic?

A

in large amounts

41
Q

People develop iron toxicity from large

amounts of iron with _______

A

alcohol or very high iron

intakes.

42
Q

Excess iron absorbed into the body ___ be

easily excreted.

A

cannot

43
Q

Iron supplements can cause fatal accidental

poisonings in _________ _____

A

young children.

44
Q

Why are athletes at increased risk for

iron deficiencies?

A 
Low dietary intake
• Vegetarians/Vegans
• Increased demand for hemoglobin and
myoglobin due to training and sport
• Loss through sweat
• Mechanical hemolysis

Nutrition (6 decks)

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