Minerals, Water (23/24)! Flashcards
Minerals
-part of bones, teeth, cartilage
-help maintain adequate amount of water in body
-aid in muscle stimulation
-components of protein/enzymes
Major minerals
-calcium, phosphorus, potassium, sulfur, sodium, chloride, magnesium
Foods high in calcium
-milk
-fish bones
-tofu
-greens
-legumes
Which compound binds to calcium, leading to excretion, and decreasing bioavailability?
Oxalic acid- found in spinach, beets, celery, pecans, peanuts, tea and cocoa
Which compound decreased the absorption of calcium in whole grains?
Phytates- whole grains, legumes, nuts
Which minerals if insufficient can contribute to the development of osteoporosis
-calcium
-phosphorus
-vitamin D
What happens to bone mass at 30
-peaks
-bone loss starts to outpace bone deposition
-menopause: surge of calcium out of the bones
Do all women fall below the danger zone of low bone mass?
No, if you enter adulthood with enough calcium in bones to last a lifetime
Which fractures commonly occur in women due to bone loss
1) wrist/forearm
2) hip
3) spinal vertebrae
Risk factors for osteoporosis
-female, menopause, low Ca intake, White or Asian, thinness, smoking, excessive alcohol, inactivity, genetic, low vitamin D
Foods high in iron
-liver, beef, prune juice, dried fruit, beans and lentils, cereal
Proper amounts of iron
males = 8mg/day
females = 18mg/day
Heme iron
-best absorbed
-animal source
Non-heme iron
-derived from plant foods
Which foods/compounds decrease iron absorption
-tea, coffee, calcium/phosphorus, phytates, tannins, fiber
Which vitamin can increase non-heme iron absorption and reverse the inhibiting effects of other substances?
Vitamin C
Causes of iron deficiency
-low intake
-blood loss (menstruation, injury, surgery, ulcers, blood donation)
Symptoms of iron-deficiency anemia
-exhaustion, paleness, short attention span, irritability, susceptibility to infection, rapid heart rate
Leading cause of accidental poisoning in young children
-iron supplement overdose
ill effects of iron toxicity
-liver damage, diabetes, heart failure
What is the relationship between sodium and potassium
-high in sodium, low in potassium
-low in sodium, high in potassium
Effects of hypertension
-leads to heart disease, kidney disease, strokes, declines in brain function, poor circulation in legs, sudden death
What is a normal BP
<120/80
Main functions of water
-maintenance of body hydration and temperature
-removal of waste products
-participation in energy formation
-major source of fluoride
