Minerals Flashcards
Minerals
elements on periodic table
can’t be made by living organisms but organisms need them
estimated 5% of bw is minerals- most in bones
Mineral processes
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
Macromineral
when human body needs more than 100mg a day
Micromineral
if body needs less than 100mg a day
trace mineral
ultratrace = less than one mg per g of bw
mineral balance
balance of minerals is more important than the levels of any one mineral
Macromineral types
sodium, potassium, phosphorous, chloride, calcium, magnesium, and sulfur
Sodium
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
sodium deficiency
headaches, muscle cramps, nausea, vomiting, diarrhea, and disorientation, hyponatremia
sodium excess
hypertension, water retention
sodium foods
artichokes, cardoon, beets, celery, and sea vegetables
some- guava, passionfruit
potassium
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
sodium & potassium
ration of 1:2 sodium to potassium
hypertension/cardio disease = 1:5 or 1:10
potassium deficiency
weakness,
fatigue, and irregular heartbeat, hypokalemia
potassium toxicity
weakness,
fatigue, and irregular heartbeat, hyperkalemia
potassium foods
avocados, guavas, bananas, passion fruit, and kiwi fruit
leafy greens, sweet potatoes, and mushrooms. Nuts, seeds, and whole gra
chloride
electrolytes in fluid balance, pH balance, and nerve transmission
component of hydrochloric acid, which is necessary for digestion
chloride toxicity
none known
chloride deficiency
irregular heartbeats and can also lead to acid-alkaline imbalances, usually resulting from fluid loss associated with diarrhea, vomiting, and excessive perspiration
chloride foods
table salt, sea vegetables, celery, tomatoes, olives, and romaine lettuce
phosphorous
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.
calcium & phosphorous
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
phosphorous foods
processed foods, dairy, seeds, nuts, legumes, seafood, and poultry
calcium
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
calcium & others
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
calcium deficiency
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.
calcium foods
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
sulfur
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
sulfur foods
eggs, dairy, meat, fish, and legumes. Cruciferous vegetables also contain them, as well as onions and garlic
magnesium
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.
calcium & Mg
recommended ratio of calcium to magnesium is about 2:1.
Magnesium storage
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.
Magnesium foods
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.
Trace minerals
zinc, iron, manganese, copper, silicon, chromium, cobalt, iodine, molybdenum, selenium
zinc
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
zinc competes with
copper, calcium, iron, phosphorous for absorption
zinc deficiency
growth retardation, increased illness and hair loss, decreased sperm count, enlarged prostate, poor wound healing, and compromised immunity
zinc toxicity
nausea, vomiting, and diarrhea, along with impaired immune function
zinc foods
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
Iron
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
iron absorption
needs C and copper
too much calcium and caffeine can lower iron levels
iron deficiency
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
iron toxicity
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.
iron foods
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.
manganese
needed for bone synthesis, collagen production, cholesterol and fatty acid synthesis, glucose and protein metabolism, and thyroid hormone function.
manganese deficiency
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
manganese absorption
Calcium, phosphorus, cobalt, and iron can affect
manganese toxicity
can cause nerve impairment, though toxicity is very rare.
manganese food
whole grains, nuts, tea, and leafy greens.
copper
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
copper absorption
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
copper toxicity
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
copper deficiency
anemia, compromised wound healing, lowered thyroid functions, lowered immunity, and higher cholesterol levels in the blood
copper foods
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.
silicon
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
silicon toxicity
rare
silicon antacids- risk of kidney stones
silicon & fiber
amount of fiber consumed corresponds directly to amount of silicon in bodies
silicon foods
whole grains, beets, sugarcane, lettuce, avocado strawberries, onions, and alfalfa. Beer and coffee
chromium
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
chromium & diabetes
may be a direct link between low levels of chromium in diets and the increased rate of diabetes in the United States
chromium deficiency
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
chromium foods
brewer’s yeast, as well as in unrefined whole grains. Beef, organ meats (particularly liver), oysters, eggs, bananas, spinach, onions, potatoes, and black pepper
cobalt
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
cobalt deficiency
enough B12 in your body and consume meat, then deficiency is not a concern
strict vegans- can lead to B12 deficiency
cobalt toxicity
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
cobalt foods
organ meats, such as liver, oysters, clams, sea vegetables, and dairy
Iodine
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
iodine toxicity
brain damage, can be fatal, thyroid problems, goiters
iodine deficiency
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
iodine foods
table salt that is iodized, sea vegetables, seafood
iodine & raw cruciferous veggies
considered goitrogens, which can interfere with the uptake of iodine
molybdenum
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.
molybdenum toxicity
uncommon, could be reason for loss of copper
molybdenum deficiency
uncommon, esophageal cancers, visual disturbances, rapid heartbeats
molybdenum foods
Legumes and whole grains, especially oats and buckwheat, contain good amounts of molybdenum
selenium
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.
selenium toxicity
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
selenium deficiency
Keshan Disease, a type of heart disease that results in an enlarged heart and congestive heart failure
selenium foods
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
ultra trace minerals
boron, bromine, strontium, nickel, vanadium
Boron
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
vanadium
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
boron deficiency
osteoporosis and arthritis.
boron foods
raisins, almonds, and legumes. Fruits, such as apples and pears, as well as leafy greens
vanadium foods
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
