Minerals Flashcards
Minerals:
• Classification:
major and trace
Minerals are inorganic or organic?
inorganic
Minerals are found in all ____ and body _____; essential
cells and fluids
Calories?
no calories
Do minerals provide energy?
no
Minerals are not degraded by ___ or ______
cooking or digestion
Major mineral needed in amounts of
> 100 mg
Trace minerals are needed in amounts of
=<100 mg
Common examples of major;
sodium, potassium, calcium
common examples of trace
iron, zinc, chromium
Calcium; major or trace?
major
Most abundant mineral
calcium
Functions: • Blood clotting • Muscle contraction • Nerve transmission • Bone formation
Calcium
RDA:
• 1,000 mg (19–50 years)
• 1,200 mg (Females 50+, Males
70+)
calcium
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
calcium
99% calcium in ____ and _____ and 1% in ______
bones and teeth, bloodstream and tissues
Signs of deficiency: • Hypocalcemia (rare) • Muscle spasms • Convulsions • Low bone density
calcium
Symptoms of toxicity: • Hypercalcemia • Calcium deposits • Kidney stones • Fatigue • UL=2,500 mg (19–50 years) • UL=2,000mg (50+ years)
calcium
- Choose dairy foods with lower amounts of lactose; types?
Yogurt with live active cultures
• Hard cheeses such as cheddar, Colby, Swiss, • Parmesan
- Gradually increase the amount of lactose-containing
foods consumed.
Lactose intolerance tips
- Consume calcium-rich non-dairy foods
• Lactose-free milk
• Fortified soy milk
• Fortified juice and cereal
Lactose intolerance tips
Functions: • Major electrolyte • Nerve impulse transmission • Muscle contraction • Regulation of blood pressure
sodium
AI 1500 mg
sodium
Signs of deficiency:
• Hyponatremia
• Nausea, vomiting
• Seizures, coma
sodium
Symptoms of toxicity: –Swelling –Increased blood pressure –UL = 2,300 mg (1 tsp salt)
Sodium
• Older people without clinical hypertension often die of ____; Reducing dietary sodium may lower their blood pressure
enough to reduce risks.
stroke.
• Excess dietary sodium increase ____ __________; • This may compromise the integrity of the bones.
calcium excretion.
Excessive salt may stress a ______ ______, aggravate______
problems, may be a cause of _____ cancer.
weakened heart, kidney,stomach
Treatment of hypertension; Increased consumption of _____ and _____
vegetables and fruits
Adequate amounts of ______, _______, _____, ____
nuts, low-fat dairy
products, whole grains, and fish
Signs of deficiency: • Muscle cramping • Muscle weakness • Loss of appetite • Heart arrhythmias
Major Mineral: Potassium
Symptoms of toxicity:
• Toxicity is rare
• UL not established
Major Mineral: Potassium
Functions: • Oxygen transport and utilization • Component of hemoglobin and myoglobin
Trace Mineral: Iron
• RDA: • 18 mg (females aged 19 to 50) • 8 mg (men, postmenopausal women) • Vegetarians (needs increase: 32 mg and 14 mg, respectively)
Trace Mineral: Iron
Every ___ ____ contains iron
living cell
Most of iron in body is a component of two proteins:
Hemoglobin
• Myoglobin
Roles:
• Carry oxygen
• Part of enzymes in energy-yielding pathways
• Needed to make new cells, hormones, amino acids, and
neurotransmitters
IRON
Signs of deficiency: • Deficiencies are common • Anemia • Fatigue
Iron
Symptoms of toxicity: • Nausea, diarrhea • Hemachromatosis • UL = 45 mg
Iron
is iron toxic?
in large amounts
People develop iron toxicity from large
amounts of iron with _______
alcohol or very high iron
intakes.
Excess iron absorbed into the body ___ be
easily excreted.
cannot
Iron supplements can cause fatal accidental
poisonings in _________ _____
young children.
Why are athletes at increased risk for
iron deficiencies?
Low dietary intake • Vegetarians/Vegans • Increased demand for hemoglobin and myoglobin due to training and sport • Loss through sweat • Mechanical hemolysis
