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nutrition 120 > module 10 minerals and phytochemicals > Flashcards

module 10 minerals and phytochemicals Flashcards

1
Q

What are major minerals

A

≥ 100 mg/day

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2
Q

what are trace minerals

A

≤ 100 mg/day

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3
Q

what are the major and minor minerals deemed essential

A

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

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4
Q

what are the top 3 vitamin deficiencies

A

I
A
Fe

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5
Q

what are the RDA values for Zn Fe and Ca

A

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

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6
Q

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

A

8 is for females
11 is for males

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7
Q

what can happen to you if you have an Iodine deficiency

A

can get a Goitre

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8
Q

what is the UL value for Zn Fe and CA

A

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

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9
Q

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

A

F, Its not absorbed and is lost in feces

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10
Q

How much Iron does an adult need in its body

A

2-5g

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11
Q

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

A

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

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12
Q

where is iron found in the body for storage purposes

A

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

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13
Q

where is iron found in the body in terms of transport

A

From the liver stores to bone marrow
-4%

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14
Q

What are the 3 stages of iron depletion

A

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

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15
Q

What happens in the first step of iron depletion

A
  • Serum ferritin decreases
  • hemoglobin is normal thowh
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16
Q

what happens in the second stage of iron depletion

A
  • transferrin saturation decreases
  • hemoglobin levels still normal
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17
Q

what happens in the third stage of iron depletion

A
  • hemoglobin levels decrease
  • IDA (Iron deficiency Anemia)
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18
Q

Who is at the highest risk of Iron deficiency

A

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

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19
Q

What are the main contributing factors of Iron deficiency

A

Inadequate Intake
Poor absorption
- mostly genetics

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20
Q

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

A

-Iron Chelating substances
-Iron complexing substances

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21
Q

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

A
  • growth spurts
  • menarche
  • changes in diet
  • increased exercise
22
Q

what are the challenges of maintaining iron deficiency in Canada

A

The sedentary lifestyle

23
Q

what are the functions of calcium

A

enzyme activation
nerve conduction
muscle contraction
blood clotting

24
Q

what has the most calcium bioavailability

A

Milk

25
Q

how much calcium do we absorb through milk

A

32.1%

26
Q

TF Ca(in) = Ca(out)

A

T

27
Q

TF Calcium in bones exists as a complex: hydroxyapetite

A

T

28
Q

what are factors affecting our calcium balance (5)

A

-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

29
Q

what are 4 more factors affecting our Calcium balance

A

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

30
Q

what is osteoporosis

A

Lack of dietary calcium

31
Q

what happens when you have osteoporosis

A

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

32
Q

what can happen to ur spine if you have osteoporosis

A

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

33
Q

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

A

T

34
Q

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

A

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

35
Q

Do men and women have the same peak in bone density

A

No mens are higher

36
Q

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

A

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

37
Q

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

A

T

38
Q

What are the roles of sodium in ur body

A

-Fluid balance
-Muscle contraction
-Nerve conduction

39
Q

What is the main source of Na in the Canadian diet

A

salt

40
Q

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

A

2.3g(UL)

41
Q

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

A

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

42
Q

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

A

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

43
Q

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

A

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

44
Q

why should we care about excess sodium ?

A

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

45
Q

TF 1/4 Canadians have hypertension

A

T

46
Q

What is the DASH diet

A

Dietary Approaches to STOP Hypertension

47
Q

what are 3 non nutrient compounds in foods

A

-Phytochemical’s
-Functional foods
- Nutraceuticals

48
Q

what are phytochemicals

A
  • limonene (citrus)
  • sulforaphane
  • allicin (onions, garlic)
  • non-nutrients in plants
49
Q

what are functional foods

A

Broccoli
Flax muffins (flax-ligands)

50
Q

What are nutraceuticals

A
  • purified phytochemicals
  • pill/powder/suppliment
51
Q
A

nutrition 120 (9 decks)

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