Module 10 Flashcards by Katrina McGuire

Major and trace minerals

Major- need over 100 mg/day (Na, Mg, K, C, etc)
Trace-need less than 100 mg/day (Zn, Cu, Fe, etc.)
Ca we need the most of 1000 mg/day.
Fe is the trace mineral we need the most 8 mg/18 mg

How well did you know this?

Not at all

Perfectly

China, New Zealand
RDA: 55 mcg/day
UL = 400 mcg/day

How well did you know this?

Not at all

Perfectly

RDA: 8/11 mg/day (women/men)
UL: 40 mg/day

How well did you know this?

Not at all

Perfectly

Canadian law: iodized salt (EXCESS)
Insufficient I in Africa, South America…
RDA: 150 mcg/day
UL: 1100 mcg/day

How well did you know this?

Not at all

Perfectly

Minerals and functions

Mineral interactions between each other.
Diverse functions: cofactor, part of structure of body compounds, regulating muscle contraction, and optimal immunity.

How well did you know this?

Not at all

Perfectly

Controlling mineral levels in the body

Absorption from GI tract: absorb what we need, excess lost in feces.
Excretion

How well did you know this?

Not at all

Perfectly

Iron

Fe
In adult: 2-5 g Fe in body (No free Fe in blood).

How well did you know this?

Not at all

Perfectly

Where is iron found in the body?

1.Functional/metabolic purposes: 70% hemoglobin (RBC), 4% myoglobin (muscle), and <1% Coenzyme.
2. Storage (Liver): man 1g, woman 300mg, overstorage as hemosiderin.
3. Transport: from liver stores to bone marrow (transferrin protein, transports it).
1. is 75%
2. is 25%
3. is <1%

How well did you know this?

Not at all

Perfectly

Stages of Iron depletion

Progressive decrease in liver stores (serum ferritin decreases, hemoglobin is still normal)
Exhaustion of liver stores (transferrin saturation decreases, but hemoglobin is still normal, exhaustion/exercise performance decreases).
Hemoglobin decreases (IDA: iron deficiency anemia, pale rood blood cells)

How well did you know this?

Not at all

Perfectly

Iron status: Who is at the highest risk and why?

Issue: #1 nutrient deficiency world-over.
Highest risk: pregnant women (need 27 mg Fe/day), infants, adolescence.

How well did you know this?

Not at all

Perfectly

Contributing factors of iron depletion

Normal diet (6-7 mg Fe/1000 Kcal) 8mg/day for men.
Poor absorption
Excess loss (heavy menstruation)

How well did you know this?

Not at all

Perfectly

Iron Bioavailability

How well we absorb and use the nutrients.

How well did you know this?

Not at all

Perfectly

Food Sources of iron

RDA 18/8 mg/day (women/men)
Red meat
Vegetarians: x1.8 =14 mg/day(men), 32 mg/day(women)

How well did you know this?

Not at all

Perfectly

Challenge: Maintaining iron levels from adolescence to early 20s:

Growth spurt.
Menstruation
Changes in diet
Increased exercise: increases Fe demand

How well did you know this?

Not at all

Perfectly

Are iron supplements the answer?

constipating, may interfere with absorption of other minerals, mask other deficiency or other clinical situations, UL of 45 mg/day.

How well did you know this?

Not at all

Perfectly

Challenge in Canada

the Sedentary Lifestyle

How well did you know this?

Not at all

Perfectly

Iron Chelating substances

claw (hang onto and assist absorption)
Heme
Vitamin C (better absorption)
Amino Acids

How well did you know this?

Not at all

Perfectly

Heme

10-15% absorption (fantastic absorption)

Iron-Complexing/ Precipitating substances

Phytates
Oxalates
Tannins
Phosphates

Phytates

Whole grains

Oxalates

green leafy vegetables
Fe<0.01% absorption

Tannins

red wine, tea
prevent absorption

Phosphates (P)

its in everything
Meat, cola, processed food
Bind up iron and lower absorption

Calcium

In body: 1200-3000 g

Functions of calcium

Enzyme reactions, nerve conductor, muscle contraction

Dietary sources of calcium

RDA: 1000 mg/day 9-18 yr olds: 1300 mg/day 19-50 yr old: 1000 mg/day 51-70 yrs old: increases UL (for adults): 2500 mg (very wide safety margin) Milk, yogurt, fortified soy beverage, sardines, kale cooked.

Calcium Bioavailability

1 cup milk---> 315 Ca mg (% absorbed 32.1%)

Calcium and bone health

Ca(in)=Ca(out)

Calcium Absorption

Absorb 30-50% of Ca in foods. Depends on form of Ca in food, Vit D, precipitating and chelating substances.

Calcium in bone

exists as complex: hydroxyapatite. Ca:P; 2:1 (ideal), 1:1 (ok), 1:4 (adverse effects)

Factors affecting calcium balance

1. Phosphorus 2. Protein: excess animal protein intake can increase urinary Ca loss. 3. Precipitating (decrease Ca absorp) and Chelating (increase Ca absorp) Substances. 4. Physical Activity- the stimulus for laying down bone (weight bearing excersise) 5. Smoking 6. Alcohol 7. NaCl Fruit and vegetables

Calcium deficiency

Osteoporosis

Sodium Roles

fluid balance, muscle contraction, nerve conduction

Main source of sodium in Canadian Diet

Salt 1 teaspoon=2.3 g (UL) 2300 mg

Sodium: How much are we eating?

AI=1.5 g UL=2.3g Current=3.4 g Almost the entire canadian population has intakes above the UL.

Major contributors to sodium intake in the Canadian Diet

Processed foods account for 75% for sodium intake.

Phytochemicals

"Not essential"; important for optimal health and chronic disease mitigation. Limonene (citrus) lignin (flax) Isoflavone (soy) Indole-3-carbinol Sulforaphane

Functional foods

confer health advantage beyond nutritional Food: bran muffins, flax and broccoli

Nutraceuticals

pill, powder "supplement" Pharmaceuticals

Why are we concerned about excess sodium?

Hypertension CHD Stroke Kidney Diesease Dementia Eye damage

Hypertension

Healthy blood pressure <120/80 mm Hg One in four canadians 90% Canadians who live >80yrs

Dash diet

dietary approaches to stop hypertension

Effect of calcium intake and other factors affecting Bone mass density (BMD):

In growing children, total bone mass increases as the bones grow larger. During puberty, bone mass increases rapidly, and sex differences in bone mass appear. Men achieve a higher peak bone mass than women do. Both men and women lose bone slowly after about age 35. In women bone loss is accelerated for about 5 years after menopause.