module 10 minerals and phytochemicals Flashcards by Casey Silverton

What are major minerals

≥ 100 mg/day

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what are trace minerals

≤ 100 mg/day

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what are the major and minor minerals deemed essential

Maj= Ca (calcium)
Min= Fe (iron)

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what are the top 3 vitamin deficiencies

I
A
Fe

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what are the RDA values for Zn Fe and Ca

Zn = 8/11mg/day
Fe= 8/18mg/day
Ca 1000mg/day

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when we say 8/11mg/day who is the 8 for and who is the 11 for

8 is for females
11 is for males

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what can happen to you if you have an Iodine deficiency

can get a Goitre

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what is the UL value for Zn Fe and CA

Zn= 40 mg/day
Fe= 45 mg/day
Ca= 2,500 mg daily

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TF what our bodies don’t need is stored in the stomach for later use of the energy

F, Its not absorbed and is lost in feces

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How much Iron does an adult need in its body

2-5g

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Where is Iron found in the body for functional/metabolic purposes

Hemoglobin - 70%
Myoglobin(muscles) - 4%
Enzymes - <1%

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where is iron found in the body for storage purposes

Liver - 25%
- stored as ferritin(pro)
- it “leaks” out of liver into the blood

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where is iron found in the body in terms of transport

From the liver stores to bone marrow
-4%

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What are the 3 stages of iron depletion

1-Progressive decrease in liver stores
2-Exhaustion of Liver stores
3- More exhaustion

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What happens in the first step of iron depletion

Serum ferritin decreases
hemoglobin is normal thowh

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what happens in the second stage of iron depletion

transferrin saturation decreases
hemoglobin levels still normal

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what happens in the third stage of iron depletion

hemoglobin levels decrease
IDA (Iron deficiency Anemia)

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Who is at the highest risk of Iron deficiency

Infants/Toddlers (6-24 months)
Women (pregnant even more)
Adolescents

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What are the main contributing factors of Iron deficiency

Inadequate Intake
Poor absorption
- mostly genetics

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The amount of Iron available in the body (bioavailability) depends on what 2 things

-Iron Chelating substances
-Iron complexing substances

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What are the challenges of maintaining iron level from being a teenager to an adult

growth spurts
menarche
changes in diet
increased exercise

what are the challenges of maintaining iron deficiency in Canada

The sedentary lifestyle

what are the functions of calcium

enzyme activation
nerve conduction
muscle contraction
blood clotting

what has the most calcium bioavailability

Milk

how much calcium do we absorb through milk

32.1%

TF Ca(in) = Ca(out)

TF Calcium in bones exists as a complex: hydroxyapetite

what are factors affecting our calcium balance (5)

-Phosphorus: Colas, Meat, Processed food -Protein: an excess animal protein has higher AAs which is an acidic compound so Ca is removed -Fruit+Veg: has Potassium citrate (used as buffer instead of Ca) -Chealing+precipitating substances

what are 4 more factors affecting our Calcium balance

-The stimulus from bone building - smoking, alcohol, and salt (all pull Ca from bone)

what is osteoporosis

Lack of dietary calcium

what happens when you have osteoporosis

Ur bone density gets lower (they start to hollow out a bit)

what can happen to ur spine if you have osteoporosis

the front of the vertebrae are weakened more than the back so the spine bends forward

TF during puberty bone mass increases rapidly and sex differences appear in bone mass

TF boys and girls have different bone masses before the hit puberty

F, the bone mass is pretty much the same in boys and girls before puberty

Do men and women have the same peak in bone density

No mens are higher

TF Men start to lose bone density at around 45 while in women its about 35

F, Both men and women slowly start to lose bone density at around 35

TF in women, bone loss is accelerated for about 5 years after menopause

What are the roles of sodium in ur body

-Fluid balance -Muscle contraction -Nerve conduction

What is the main source of Na in the Canadian diet

salt

1teaspoon of salt is equal to how many grams(UL)

2.3g(UL)

TF, As Canadians we intake the right amount of salt per the UL

F, we take above the UL for salt (2500mg/day)

What are the major contributors of sodium intake in the Canadian diet

Processed foods - about 75% other food - about 17% real food - about 8%

TF less processed foods have less Potassium and more sodium, and more processed foods have More more potassium and less sodium

F, More processed= more Na less K Less processed= Less Na more K

why should we care about excess sodium ?

Its liked ti hypertension - CHD - stroke - kidney disease - Dementia - eye damage

TF 1/4 Canadians have hypertension

What is the DASH diet

Dietary Approaches to STOP Hypertension

what are 3 non nutrient compounds in foods

-Phytochemical's -Functional foods - Nutraceuticals

what are phytochemicals

- limonene (citrus) - sulforaphane - allicin (onions, garlic) - non-nutrients in plants

what are functional foods

Broccoli Flax muffins (flax-ligands)

What are nutraceuticals

- purified phytochemicals - pill/powder/suppliment