Minerals Flashcards
Calcium
Function:
Muscle contraction and relaxation, coagulation; building of strong bones and teeth; plays a role in nervous system function; aids in blood cogulation
Food Source:
Milk and milk products, dark leafy greens, soybeans, sardines, salmon with bones, tofu
Deficiency:
Poor bone growth and teeth development, poor blood clotting, osteoporosis, possible hypertension
Chloride
Function:
Maintenance of fluid and acid base balance; acids in activation of gastric enzymes
Food Source:
Table salt, fish, veggies
Deficiency:
Disturbances in acid base balance; possible growth retardation; memory loss
Magnesium
Function:
Builds strong teeth and bones, protein synthesis, lipid metabolism, regulation of heartbeat
Food Source:
Raw dark leafy green veggies, nuts and soybeans, whole grains, tea, hard water
Deficiency:
Hypertension, ischemic heart disease, preeclampsia
Phosphorus
Function:
Helps build strong bones and teeth, present in nuclei in all cells, factor in energy metabolism
Food Source:
Milk and milk products, eggs, meats, legumes, fish, turkey, sunflower seeds, whole grains, soft drinks
Deficiency:
Mal-absorption can cause anorexia, weakness stiff joints, and fragile bones
Potassium
Function:
Acid-base and fluid balance; transmits nerve impulses and helps control muscle contraction and regulation of heartbeat
Food Source:
Apricots, bananas, oranges, grapefruits, green beans, broccoli, carrots, potatoes, meat, milk, peanut butter, legumes, coffee, tea, coca, tomato and orange juice
Deficiency:
May cause impaired growth, hypertension, fragile bones, central nervous system changes,death
Sodium
Function:
Fluid balance, transmits nerve impulses and helps control muscle contraction
Food Source:
Salt, Processed foods, milk and milk products, and several veggies
Deficiency:
Hyperatremia, edema of the lower extremities
Chromium
Function:
Activates enzymes and enhances removal of glucose from the blood
Food Source:
Live and other meats, whole grains, cheese, legumes and brewer’s yeast
Deficiency:
Weight loss, abnormalities of the central nervous system; possible aggravation and diabetes mellitus
Iodine
Function:
Helps regulate metabolism as a part of the thyroid hormones; helps keep skin, hair and nails healthy
Food Source:
Iodized salts, saltwater fish, seaweed products, and veggies grown in iodine-rich soils
Deficiency:
Goiter; cretinism in children born to iodine deficient mothers
Iron
Function:
Formation of hemoglobin; part of several enzymes
Food Source:
Live, red meats, dark green leafy veggies, fortified cereals, legumes, whole grains, almonds and eggs
Deficiency:
Iron deficiency anemia
Zinc
Function:
Component of 50 enzymes, protein synthesis and DNA repair, normal growth and sexual development, wound healing, immune function and smell acuity
Food Source:
Whole grains, wheat germ, crabmeat, oysters, brewer’s yeast, legumes, pork, yogurt and milk
Deficiency:
Depressed immune function, poor growth, delayed sexual maturation, decreased myelination of nerve fibers
Selenium
Function:
Acts as an antioxidant with Vitamin E, helps fertility, promotes immunity and thyroid function, plays a role in glucose metabolism, and helps prevent inflammatory, cardiovascular and neurologic diseases
Food Source:
Nuts, turkey, herring, oysters, sardines, and beef
Deficiency:
Cardiomyopathy, reduced production of sperm and flagellar defects
Manganese
Function:
Natural bone structure, reproduction, normal central nervous system function
Food Source:
Nuts, pineapple, whole wheat products, chickpeas, spinach and blackberries
Deficiency:
None
Molydenum
Function:
Needed for normal cell functioning
Food Source:
Milk, organ meats, legumes, whole grains, and dark green leafy veggies
Deficiency:
Vomiting, tachypnea, tachycardia, coma, and possible neurologic dysfunction
Copper
Function:Aids in production and survival of red blood cells and plays a role in enzymes involved in respiration and a role in lipid metabolism
Food Source:
Molasses, beef liver, cashews, oysters, legumes, pears, and soy milk
Deficiency:
Anemia, abnormal ECG, fragile bones, impaired immune responses and a possible factor in failure to thrive in premature infants
Cobalt
Function:
Essential component of Vitamin b12 and activates enzymes
Food Source: Figs, cabbage, spinach, lettuce, watercress, and beet greens
Deficiency:
Pernicious anemia