Brainscape's Knowledge GenomeTM

Browse over 1 million classes created by top students, professors, publishers, and experts.


See full index

Domain 1- Food & Nutrition > Minerals > Flashcards

Minerals Flashcards

You may prefer our related Brainscape-certified flashcards:
Gourmet Food flashcards
1
Q

Minerals

A

elements on periodic table

can’t be made by living organisms but organisms need them

estimated 5% of bw is minerals- most in bones

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
2
Q

Mineral processes

A

digestion, energy production, detoxification, healing wounds, muscle contraction/relaxation, blood cell formation, balancing blood pH, balancing electrolytes, cell permeability, transmission of nerve impulses, hormone production, immunity

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
3
Q

Macromineral

A

when human body needs more than 100mg a day

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
4
Q

Micromineral

A

if body needs less than 100mg a day

trace mineral

ultratrace = less than one mg per g of bw

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
5
Q

mineral balance

A

balance of minerals is more important than the levels of any one mineral

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
6
Q

Macromineral types

A

sodium, potassium, phosphorous, chloride, calcium, magnesium, and sulfur

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
7
Q

Sodium

A

electrolyte needed to regulate fluid balance in the body

transmit nerve impulses and contract muscles

most in extracellular fluid, some is in the bones, and a little is inside the cells

loss of sodium, water loss will follow, and where there is excessive sodium in the body, water retention will follow

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
8
Q

sodium deficiency

A

headaches, muscle cramps, nausea, vomiting, diarrhea, and disorientation, hyponatremia

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
9
Q

sodium excess

A

hypertension, water retention

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
10
Q

sodium foods

A

artichokes, cardoon, beets, celery, and sea vegetables

some- guava, passionfruit

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
11
Q

potassium

A

electrolyte which works closely with sodium

fluid balance, nerve transmission, and muscle contraction, including that of the heart

energy metabolism, protein synthesis, carbohydrate metabolism, and converting glucose to glycogen for storage in the liver

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
12
Q

sodium & potassium

A

ration of 1:2 sodium to potassium

hypertension/cardio disease = 1:5 or 1:10

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
13
Q

potassium deficiency

A

weakness,

fatigue, and irregular heartbeat, hypokalemia

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
14
Q

potassium toxicity

A

weakness,

fatigue, and irregular heartbeat, hyperkalemia

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
15
Q

potassium foods

A

avocados, guavas, bananas, passion fruit, and kiwi fruit

leafy greens, sweet potatoes, and mushrooms. Nuts, seeds, and whole gra

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
16
Q

chloride

A

electrolytes in fluid balance, pH balance, and nerve transmission

component of hydrochloric acid, which is necessary for digestion

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
17
Q

chloride toxicity

A

none known

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
18
Q

chloride deficiency

A

irregular heartbeats and can also lead to acid-alkaline imbalances, usually resulting from fluid loss associated with diarrhea, vomiting, and excessive perspiration

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
19
Q

chloride foods

A

table salt, sea vegetables, celery, tomatoes, olives, and romaine lettuce

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
20
Q

phosphorous

A

fluid balance, bone formation, and the production of adenine triphosphate (ADP)

part of every cell in our body, yet the bulk of it is found in our bones and teeth.

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
21
Q

calcium & phosphorous

A

calcium and phosphorus is between 1:1 and 2:1

A diet high in animal products and soda can lead to an imbalance between phosphorus and calcium

Excess phosphorus reduces calcium absorption, which relates to a host of problems associated with calcium deficiency

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
22
Q

phosphorous foods

A

processed foods, dairy, seeds, nuts, legumes, seafood, and poultry

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
23
Q

calcium

A

most abundant element in our bodies

40% of bone weight

some in teeth, rest in blood and tissues

regulating the pH of our blood and is an integral part of nerve transmission and muscle contraction

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
24
Q

calcium & others

A

D helps calcium get absorbed into bones

hormones & K help deposit of calcium into bones

any excesses of Mg or Ph or calcium will affect amount of other than can be absorbed

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
25
Q

calcium deficiency

A

caffeine, diuretics deplete through kidneys

lack of physical activity, too much phosphorous and protein, D deficiency

osteopenia, osteoporosis, convulsions, and heart failure- mostly post-menopausal women and the elderly.

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
26
Q

calcium foods

A

dairy- but buffers stomach acid and decreases mineral absorption

broccoli, gran leafy veggies, sea veggies

soak legumes and grains to avoid acids that decrease absorption

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
27
Q

sulfur

A

synthesis of several B vitamins and amino acids

pH buffer and helping to detoxify the body

“beauty mineral”

sulfur in the cells, as well as in the skin, nails, and hair since it is a part of collagen and keratin. It is also part of what comprises some enzymes and plays a role in protein synthesis

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
28
Q

sulfur foods

A

eggs, dairy, meat, fish, and legumes. Cruciferous vegetables also contain them, as well as onions and garlic

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
29
Q

magnesium

A

necessary for more than 300 enzymatic reactions in the body.

carbohydrate and protein metabolism

anti-stress mineral, it has been found to be helpful with insomnia, PMS, and anxiety related disorders.

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
30
Q

calcium & Mg

A

recommended ratio of calcium to magnesium is about 2:1.

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
31
Q

Magnesium storage

A

60% of magnesium in our bodies is stored in our bones and teeth, and the other 40% is in soft tissue, primarily muscles and organs.

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
32
Q

Magnesium foods

A

leafy greens, as it is the central molecule in chlorophyll. Whole grains, legumes, nuts, and seeds also have magnesium. Animal products are a poor source of magnesium.

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
33
Q

Trace minerals

A

zinc, iron, manganese, copper, silicon, chromium, cobalt, iodine, molybdenum, selenium

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
34
Q

zinc

A

300 enzyme reactions in the body, including superoxide dismutase, which serves as an antioxidant, protecting cells from free radical damage

conversion of Vitamin A to its active form, protein synthesis, cell growth, carbohydrate metabolism, immune support, collagen formation, energy production, and phosphate absorption in bones. It is also important for the senses of taste and smell

35
Q

zinc competes with

A

copper, calcium, iron, phosphorous for absorption

36
Q

zinc deficiency

A

growth retardation, increased illness and hair loss, decreased sperm count, enlarged prostate, poor wound healing, and compromised immunity

37
Q

zinc toxicity

A

nausea, vomiting, and diarrhea, along with impaired immune function

38
Q

zinc foods

A

meats, particularly beef. Animal sources are absorbed better than those from the plant kingdom. Pumpkin seeds and oysters are high in zinc. Nuts, seeds, and legumes

39
Q

Iron

A

70% of iron in the body is at the center of the hemoglobin molecules inside our red blood cells that carry oxygen to all the cells in the body

enzyme reactions and metabolic processes in the body. It is a necessary component of ATP production

40
Q

iron absorption

A

needs C and copper

too much calcium and caffeine can lower iron levels

41
Q

iron deficiency

A

fatigue and iron-deficiency anemia.

infants, adolescents, pregnant women, and women who are nursing, as well as women who experience heavy menstruation. Vegans, vegetarians, and the elderly are also prone to anemia

learning disabilities to compromised immunity

42
Q

iron toxicity

A

nausea, vomiting, diarrhea, as well as some iron-deficiency symptoms. Prolonged iron toxicity can lead to hemochromatosis, arthritis, arrhythmia, impotence, organ damage, neurological diseases, such as Alzheimer’s and
Parkinsons, and in extreme cases, coma and death.

43
Q

iron foods

A

Blackstrap molasses, raisins, nuts seeds, legumes, soybeans, pumpkin seeds, spinach, kale, and chard are all good sources of non-heme iron.

It is not as easily absorbed by the body as the heme-iron present in animal products like organ meats, beef, eggs, and salmon.

44
Q

manganese

A

needed for bone synthesis, collagen production, cholesterol and fatty acid synthesis, glucose and protein metabolism, and thyroid hormone function.

45
Q

manganese deficiency

A

impaired growth and impaired blood sugar and fat metabolism. Dizziness, fatigue, and ear issues are associated with manganese deficiency, as well. Severe deficiency can lead to paralysis, seizures, and even epilepsy

46
Q

manganese absorption

A

Calcium, phosphorus, cobalt, and iron can affect

47
Q

manganese toxicity

A

can cause nerve impairment, though toxicity is very rare.

48
Q

manganese food

A

whole grains, nuts, tea, and leafy greens.

49
Q

copper

A

exists in all tissues in the body, with the highest concentrations in the brain and liver

required in enzyme reactions, iron transport, and neurotransmitter synthesis

50
Q

copper absorption

A

Vitamin C, zinc, and manganese all interfere

works together with-and sometimes competes with-zinc for absorption.

an increase in copper means one should also increase the intake of zinc

51
Q

copper toxicity

A

joint and muscle pain, nausea, vomiting, and diarrhea, and can lead to liver damage. Wilson’s disease is a genetic disorder of copper metabolism

schizophrenia and learning disabilities

52
Q

copper deficiency

A

anemia, compromised wound healing, lowered thyroid functions, lowered immunity, and higher cholesterol levels in the blood

53
Q

copper foods

A

Protein and fresh vegetables have been shown to improve copper absorption. Copper is found in organ meat and legumes. Oysters are one of the best sources of copper

Copper pipes may transfer copper to tap water, and cooking with copper pots and pans can add copper to foods.

54
Q

silicon

A

composition of connective tissues and collagen, providing strength to both. It is found in blood vessels tendons, cartilage, eyes, hair, skin, and nails. Silicon is necessary for the formation of bones, as well as the healing of fractures, and it may play a role in the prevention or treatment of osteoporosis

55
Q

silicon toxicity

A

rare

silicon antacids- risk of kidney stones

56
Q

silicon & fiber

A

amount of fiber consumed corresponds directly to amount of silicon in bodies

57
Q

silicon foods

A

whole grains, beets, sugarcane, lettuce, avocado strawberries, onions, and alfalfa. Beer and coffee

58
Q

chromium

A

part of the Glucose Tolerance Factor, or GTF, working to enhance the effect of insulin in helping regulate blood sugar levels in the body

DNA and RNA synthesis and supports immune function

59
Q

chromium & diabetes

A

may be a direct link between low levels of chromium in diets and the increased rate of diabetes in the United States

60
Q

chromium deficiency

A

elevated blood sugars, ultimately resulting in diabetes

minerals in the soil have become depleted. Additionally, the leaching of minerals from body tissues is caused by dietary factors, such as refined and processed foods and high levels of sugar in the Standard American Diet

61
Q

chromium foods

A

brewer’s yeast, as well as in unrefined whole grains. Beef, organ meats (particularly liver), oysters, eggs, bananas, spinach, onions, potatoes, and black pepper

62
Q

cobalt

A

necessary for bacteria to synthesize Vitamin B12, or cobalamin, which is needed for the functions of the pancreas, iron absorption, and the building of red blood cells and certain hormones

63
Q

cobalt deficiency

A

enough B12 in your body and consume meat, then deficiency is not a concern

strict vegans- can lead to B12 deficiency

64
Q

cobalt toxicity

A

thyroid problems, overproduction of red blood cells, and the thickening of the blood

used as a defoaming agent in the making of beer and has been found to contribute to what is known as “beer drinkers’ cardiomyopathy,” a large, stiff, thick heart muscle, causing arrhythmias and even heart failure

65
Q

cobalt foods

A

organ meats, such as liver, oysters, clams, sea vegetables, and dairy

66
Q

Iodine

A

needed for thyroid hormones, metabolism, reproductive health, nerve and bone formation, skin, hair, nails, teeth, speech, mental state, cholesterol synthesis, carbohydrate absorption, the conversion of carotene into Vitamin A, and the conversion of ribonucleic acids into proteins

67
Q

iodine toxicity

A

brain damage, can be fatal, thyroid problems, goiters

68
Q

iodine deficiency

A

thyroid problems, goiters, hyperthyroidism-body chills, fatigue, and sluggish metabolism.

deficiency during pregnancy can cause cretism, a congenital hypothyroidism which can lead to severely stunted physical and mental growth

69
Q

iodine foods

A

table salt that is iodized, sea vegetables, seafood

70
Q

iodine & raw cruciferous veggies

A

considered goitrogens, which can interfere with the uptake of iodine

71
Q

molybdenum

A

found mostly in organs, such as the liver, kidneys and adrenal glands, as well as in bones and skin.

integral part of a few enzymes that are particularly important in sulfur metabolism, alcohol detoxification, uric acid formation, and obtaining iron from the liver when the body needs it.

helps neutralize or reduce the levels of sulfite found in some foods and wine, as well as nitrates and nitrites found in luncheon meats- carcinogenic properties.

72
Q

molybdenum toxicity

A

uncommon, could be reason for loss of copper

73
Q

molybdenum deficiency

A

uncommon, esophageal cancers, visual disturbances, rapid heartbeats

74
Q

molybdenum foods

A

Legumes and whole grains, especially oats and buckwheat, contain good amounts of molybdenum

75
Q

selenium

A

purges detoxification pathways, works synergistically with Vitamin E in the body as an antioxidant to protect the cell membranes from free radical damage, plays an important role in regenerating Vitamin C that has been damaged by free radicals, and is a part of glutathione peroxidase, a powerful antioxidant that can be found in some neurotransmitters

carbohydrate and fat metabolism and converts our thyroid hormones to an active form.

76
Q

selenium toxicity

A

nausea, vomiting, diarrhea, and brittle hair and nails. It can also lead to weakness, wasting, depression, inflammatory conditions, cardiovascular issues, and even various types of cancer

decreased production, motility, and higher chances of deformity of sperm

77
Q

selenium deficiency

A

Keshan Disease, a type of heart disease that results in an enlarged heart and congestive heart failure

78
Q

selenium foods

A

Brazil nuts; just four per day is said to give you sufficient levels. Meat, seafood, brewer’s yeast, and wheat germ are some other good sources

79
Q

ultra trace minerals

A

boron, bromine, strontium, nickel, vanadium

80
Q

Boron

A

work with many vitamins and carbohydrates to promote muscle mass and bone density and has even been shown to decrease body fat

improve and increase the production of testosterone and estrogen in the body

mostly present in the parathyroid glands

High levels may promote estrogen-sensitive cancers and the loss of riboflavin from the body

81
Q

vanadium

A

believed to work to lower blood glucose and possibly increase muscle mass. It may function in the metabolism of hormones, cholesterol, and blood sugar

may be a component in the prevention of cardiovascular disease

82
Q

boron deficiency

A

osteoporosis and arthritis.

83
Q

boron foods

A

raisins, almonds, and legumes. Fruits, such as apples and pears, as well as leafy greens

84
Q

vanadium foods

A

dependent on the soil.

Mushrooms, buckwheat, cabbage, radish, carrots, parsley, dill, black pepper, vegetable oils, and cereal grains have some.

Oysters are a good source

Domain 1- Food & Nutrition (16 decks)

Brainscape helps you reach your goals faster, through stronger study habits.
© 2024 Bold Learning Solutions. Terms and Conditions