Minerals (C) Flashcards
Minerals represent what percent of total body weight?
5-6%
How are minerals obtained?
By eating plants grown in mineral-rich soil or animals that have eaten them
What form do most minerals occur as?
Water soluble salts
What is classified as a major mineral?
> 100mg RDI
What do minerals break into as they dissolve?
Ions
Minerals are inorganic, meaning what?
They do not contain a carbon atom
The TULs for minerals should not be what?
Habitually exceeded
What are some possible side effects of mineral excess?
Toxicity, deficiency of another mineral, hair loss, hormonal upsets
What is the most prominent mineral in the body?
Calcium
For a 154lb person, how many pounds are calcium?
4lbs
What ratio of calcium is in the bones compared to the blood?
99% in bones, 1% in blood
What is the function of calcium?
Gives bones hardness; enables normal nerve and muscle action, blood clotting, heart function, and cell metabolism
What happens if intake of calcium is poor?
The parathyroid glands release a hormone for the kidneys to retrieve calcium before it is excreted. Then, the active form of vitamin D, calcitriol, tells osteoclasts to retrieve calcium from bones
Osteoblasts increase bone mass when calcium is high in the blood until what age?
30
Why do bones weaken after menopause?
Decreased estrogen
What is the best way to determine bone density?
DEXA scan
How much calcium is in 1 cup of milk?
300mg
How much calcium is in 1 oz of cheddar?
250mg
What, besides dairy, is also a good source of calcium?
Dark leafy greens, unless they contain oxalic acid (ie spinach and Swiss chard)
Fiber should not exceed 35g because what compound binds to calcium and reduces absorption?
Phytates
What proportion of phosphorus to calcium promotes bone health?
No more phosphorus than calcium
Which form of calcium is the most bioavailable, and in what dose?
Calcium carbonate antacid tablets in 500mg
Why should calcium supplements derived from bonemeal be avoided?
They may contain lead
Insufficient blood calcium can cause what?
Tetany
Excessive amounts of calcium may inhibit the absorption of what other minerals?
Iron and zinc (also causes constipation)
Calcium and phosphorus are better absorbed in the presence of what vitamin?
Vitamin D
What is the function of phosphorus?
Cell constituent, maintains strong bones, metabolizes macronutrients, acts on B vitamins, and maintains acid-base balance
What are the best sources of phosphorus?
Widely distributed, but protein foods and soda
Phosphorus deficiency is rare but may be caused by what?
Excess of antacids (decrease absorption)
What are the symptoms of phosphorus deficiency?
Bone demineralization, fatigue, and anorexia
Phosphorus and calcium requirements are given in AIs, not DRIs, for which age group?
1 year and under
The RDI for calcium is highest in what age group?
9-18 (1,300mg)
Potassium is the primary constituent of what type of cell fluid?
ICF (intra cellular fluid)
What are the functions of potassium?
Essential for osmosis, nerve impulses, and muscle contractions
If sodium inside the cell decreases, fluid enters the cell to dilute potassium, causing what side effects?
Decreased ECF, increased blood pressure, dehydration
What are some good sources of potassium?
Melons, oranges, peaches, mushrooms, brussel sprouts, potatoes, tomatoes, squash, lima beans, carrots
What causes of hypokalemia?
Fluid loss, malnutrition, laxatives or diuretics
What are the symptoms of hypokalemia?
Nausea, anorexia, fatigue, weakness, tachycardia
What causes hyperkalemia?
Excessive intake, dehydration, and renal failure
What can hyperkalemia cause?
Heart failure
What are the primary functions of sodium?
Controls fluid and acid-base balance as well as nerve impulses
Sodium chloride is what percent sodium?
40%
1 tsp of sodium chloride contains how many mg of sodium?
2,000 mg
What foods is sodium available in?
Animal foods, softened water; added commercially to foods for flavor and to control growth of microorganisms
What percent of sodium comes from processed and restaurant foods?
77%
For ages 9 and up, what is the DRI for sodium?
1,500mg
What is the TUL for sodium?
2,300mg for those 14 and older
When does sodium deficiency occur?
After extreme fluid loss
What are the effects of sodium deficiency?
Co-occurs with acidosis; dehydration, or tetany due to alkalosis
What are the effects of sodium excess?
Edema, hypertension, cardiovascular disease, congestive heart failure
How are the terms salt sensitive and salt resistant defined?
Dependent on the degree of BP decrease in response to a low-sodium diet
How many grams of salt in a No Added Salt diet?
3-4g
What are the functions of chloride?
Maintain fluid, electrolyte and acid-base balance. Carries CO2 and helps the immune function of white blood cells. Component of hydrochloric acid, cerebrospinal fluid, and nerve/muscle tissue
Which mineral is a component of hydrochloric acid, cerebrospinal fluid, and nerve/muscle tissue?
Chloride
What is the primary source of chloride?
Table salt
What causes chloride deficency?
Fluid loss which results in alkalosis, or people with sodium restrictions
What are the functions of magnesium?
Vital to hard and soft tissue, metabolism, neuromuscular function (including the heart), and blood clotting
What are the best sources of magnesium?
Widely distributed, but mostly in plants– leafy greens, nuts, legumes, whole grains, avocadoes, and bananas
How much magnesium are in two cups of milk?
60mg
What is magnesium lost in?
Cooking water and processing
When does magnesium requirement increase?
During pregnancy and with age (but highest age group is teen females)
When induced, what were the symptoms of magnesium deficiency?
Mental disorders and nausea
What is sulfur a component of?
Some amino acids
What are the best sources of sulfur?
Protein-rich foods
What is the function of iron?
Deliver oxygen to tissue by being a component of hemoglobin and myoglobin (a protein compound in muscles)
How much more efficiently is heme iron absorbed than nonheme?
Two times
Where is nonheme iron found?
Grains, plants, eggs, and also meat
What factors determine the rate of iron absorption?
Dietary patterns and existing iron stores
What chemical change must occur for iron to be absorbed?
The iron must go from ferric to ferrous via the hydrochloric acid
How does vitamin C aid iron absorption?
It holds onto the ferrous (final) form
What factor in food aids in the absorption of nonheme iron?
Meat Protein Factor (MPF)
Which compounds can bind to and reduce iron absorption?
Phytic acid, oxalic acid, and polyphenols (including tannins)
Supplements of what mineral should not be taken with a high-iron meal?
Calcium (interferes with absorption)
How many milligrams of iron are lost in one day?
1mg for men, 1.5mg for women
What percent of iron is absorbed?
10%
What is the DRI for iron?
10mg for men, 1.5mg for women (of child-bearing age)
How much does the iron requirement increase during pregnancy?
Two times
What is hemochromatosis??
A congenital metabolism disorder that appears at any age, causing a buildup of iron and damaging the liver, spleen, and heart. Treatment is phlebotomy.
Iodine is a component of what hormones?
T3 (triiodothyronine) and T4 (thyroxine)
What are good sources of iodine?
Iodized salt, seafood, and plants grown by the sea
When does the DRI for iodine increase?
During pregnancy and lactation
Goiter is more common in which gender?
Women
Myxedema is also known as what?
Hypothyroidism
Children of iodine-deficient mothers may be afflicted with what?
Cretinism
What are the functions of zinc?
Cofactor for 300+ enzymes; essential to growth, wound healing, taste acuity, glucose tolerance, and vitamin A mobilization.
What are the best sources of zinc?
Protein foods; meat, fish, eggs, dairy, wheat germ, and legumes
What is the DRI for zinc?
11mg for men, 8 mg for women, increases during pregnancy and further during lactation
What are the symptoms of zinc deficiency?
Decreased appetite and taste; delayed growth, dwarfism, and hypogonadism; poor wound healing and immune system; acne-like rash, and anemia
What are the functions of selenium?
Constitutes most body tissues (chiefly liver, kidneys, and heart), and a component of an antioxidant enzyme, sparing vitamin E
What are the best sources of selenium?
Seafood, kidney, liver, and muscle.
What amount of selenium daily is toxic?
More than one mg
What are the symptoms of selenium toxicity?
Vomiting, loss of hair and nails, and skin lesions
Selenium supplements have been found effective in treating what disease?
Keshan disease, a heart muscle condition
What are the functions of copper?
Found in all tissues (chiefly liver, kidneys, muscle, and brain); essential to the formation of hemoglobin, RBCs, ATP, and to the transportation of iron to bone marrow
What are the best sources of copper?
Widely distributed, but chiefly organ meats, shellfish, nuts, legumes, cocoa, and cereal grains.
Although copper deficiency is rare, what are the primary risk factors?
Malabsorption or gross protein deficiency as in kwashiorkor, premature infants or TPN lacking copper, excess zinc supplementation
What are the symptoms of copper deficiency?
Anemia, decreased growth and bone demineralization
What single dose of copper is toxic and leads to vomiting?
10-15mg
What is Wilson’s disease?
A genetic condition causing copper accumulation in the liver, brain, kidneys, and cornea, leading to neuron and liver cell damage
If caught early, how is Wilson’s disease treated?
A copper-binding agent is used to increase excretion
What are the functions of manganese?
Constituent of metabolism enzymes and important in bone formation
What are the best sources of manganese?
Whole grains and tea, with moderate amounts in fruits and vegetables
Although relatively nontoxic, inhaling excessive amounts of manganese dust can have what side effects?
Temporary neurological issues
What are the functions of fluoride?
Increases resistance to dental caries and makes bone mineral less soluble, thereby strengthening bones and teeth
What are the best sources of fluoride?
Fluoridated water and food prepared with it, fish, and tea
What can fluoride deficiency cause?
Tooth decay
What can fluoride excess cause?
Discoloration and mottling of children’s teeth
What are the functions of chromium?
Helps glucose and fat metabolism
Although chromium levels decrease with age, where does it begin to accumulate?
In the lungs
What are the best sources of chromium?
Meat and organ meat, mushrooms, nuts, and wheat germ
Although chromium needs are met with a balanced diet, what is deficiency linked to?
Disturbed glucose metabolism
What is the function of molybdenum?
An enzyme constituent aiding metabolism
What are the best sources of molybdenum?
Milk, liver, legumes, and cereal grains
Excess molybdenum can inhibit the absorption of what other mineral?
Copper
