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Nutrition 120 > Module 10 > Flashcards

Module 10 Flashcards

1
Q

Major and trace minerals

A

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

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2
Q

Se

A

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

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3
Q

Zn

A

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

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4
Q

I

A

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

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5
Q

Minerals and functions

A
  1. Mineral interactions between each other.
  2. Diverse functions: cofactor, part of structure of body compounds, regulating muscle contraction, and optimal immunity.
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6
Q

Controlling mineral levels in the body

A

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

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7
Q

Iron

A

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

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8
Q

Where is iron found in the body?

A

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%

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9
Q

Stages of Iron depletion

A
  1. Progressive decrease in liver stores (serum ferritin decreases, hemoglobin is still normal)
  2. Exhaustion of liver stores (transferrin saturation decreases, but hemoglobin is still normal, exhaustion/exercise performance decreases).
  3. Hemoglobin decreases (IDA: iron deficiency anemia, pale rood blood cells)
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10
Q

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

A

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

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11
Q

Contributing factors of iron depletion

A

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

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12
Q

Iron Bioavailability

A

How well we absorb and use the nutrients.

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13
Q

Food Sources of iron

A

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

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14
Q

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

A
  1. Growth spurt.
  2. Menstruation
  3. Changes in diet
  4. Increased exercise: increases Fe demand
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15
Q

Are iron supplements the answer?

A

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

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16
Q

Challenge in Canada

A

the Sedentary Lifestyle

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17
Q

Iron Chelating substances

A

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

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18
Q

Heme

A

10-15% absorption (fantastic absorption)

19
Q

Iron-Complexing/ Precipitating substances

A

Phytates
Oxalates
Tannins
Phosphates

20
Q

Phytates

A

Whole grains

21
Q

Oxalates

A

green leafy vegetables
Fe<0.01% absorption

22
Q

Tannins

A

red wine, tea
prevent absorption

23
Q

Phosphates (P)

A

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

24
Q

Calcium

A

In body: 1200-3000 g

25
Q

Functions of calcium

A

Enzyme reactions, nerve conductor, muscle contraction

26
Q

Dietary sources of calcium

A

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.

27
Q

Calcium Bioavailability

A

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

28
Q

Calcium and bone health

A

Ca(in)=Ca(out)

29
Q

Calcium Absorption

A

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

30
Q

Calcium in bone

A

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

31
Q

Factors affecting calcium balance

A
  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
32
Q

Calcium deficiency

A

Osteoporosis

33
Q

Sodium Roles

A

fluid balance, muscle contraction, nerve conduction

34
Q

Main source of sodium in Canadian Diet

A

Salt
1 teaspoon=2.3 g (UL) 2300 mg

35
Q

Sodium: How much are we eating?

A

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

36
Q

Major contributors to sodium intake in the Canadian Diet

A

Processed foods account for 75% for sodium intake.

37
Q

Phytochemicals

A

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

38
Q

Functional foods

A

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

39
Q

Nutraceuticals

A

pill, powder “supplement”
Pharmaceuticals

40
Q

Why are we concerned about excess sodium?

A

Hypertension
CHD
Stroke
Kidney Diesease
Dementia
Eye damage

41
Q

Hypertension

A

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

42
Q

Dash diet

A

dietary approaches to stop hypertension

43
Q

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

A

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.

Nutrition 120 (6 decks)

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