Module 8 Flashcards
Define trace minerals
Trace minerals: minerals that are required in small amounts, typically under 100 mg per day
List the major trace minerals
Iron, iodine, selenium, zinc, chromium, copper, fluoride, Manganese , molybendum
Define major mineral
Major mineral: minerals that are required by the body and larger amounts, over 100 mg per day
What are the major minerals
Sodium, phosphorus, chloride, calcium, potassium, magnesium, sulphur
What are the functions of iron
- Cognitive function and brain health – Neuro transmitter synthesis, adequate iron is crucial for maintaining cognitive function, concentration and memory
- DNA synthesis + cell division = iron is a cofactor of several enzymes involved in DNA synthesis and cell division. Iron is essential for production of red blood cells
- Energy metabolism – cytochromes – iron is an essential part of the ETC in the mitochondria, where it helps facilitate ATP production
- Growth and development - iron is essential for proper fetal development, particularly for the development of red blood cells and brain function during pregnancy. Necessary for healthy growth and cognitive development in children
- Immune function – necessary for the development and function of immune cell
- Oxygen transport and storage – iron is a key component in haemoglobin and myoglobin
What are some sources of iron
Ground beef, salmon, chicken, all bran cereal, beans
What are the types of iron
Heme and non heme
What is the absorption of iron affected by
Boosted by vitamin C
reduced by calcium, phytates, oxalates, tannins (greens, dark leafy greens, tea and coffee)
What is the RDA for Trace minerals
Iron
- men: 8 mg
- females: 18 mg
zinc
- men: 11 mg
- females: 8 mg
Who is at risk of iron deficiency
Menstruating females, vegetarian or vegan‘s (Recommendations are 80% higher), gastrointestinal diseases, restricted eating, high-performance athletes (Recommendations are 30 to 70% higher)
How is iron deficiency detected
We test iron deficiency using a blood test to measure levels of serum ferritin (<30mg) and haemoglobin (<120mg females <110mg men)
What is anaemia
Anemia: pathological condition in which the number of red blood cells or haemoglobin within them is insufficient to meet the bodies physiological oxygen carrying needs. Essentially iron deficiency
What are recommendations for iron supplementation
generally 100 mg is a good start, taken at night along with 200 mg vitamin C. Takes 6 to 8 weeks to increase serum ferritin stores, and there are side effects of gastrointestinal upset or constipation
Iron salts
What are the functions of zinc
- Gene expression in protein synthesis - Acts as a structural component of transcription factors affecting our genes are expressed
- Growth and development critical for cell division, DNA synthesis, and overall growth
- Immune system – maintains skin integrity, defends against pathogens, promotes wound healing
- Iron metabolism
- Metabolism - carbohydrates, proteins, and fats
- Protects cells from oxidative damage and reduce inflammation
- Taste and smell - essential for the proper functioning of taste and smell receptors and may influence appetite. Deficiency is often associated with reduced appetite
What are some sources of zinc
Animal proteins, like crab, beef. Plant-based foods contain zinc but is often with phytate which can inhibit absorption. Soaking, sprouting, and fermenting with absorption
What results from zinc deficiency
Stunted growth particularly in children and adolescents, hair loss, diarrhea, eye and skin lesions, poor appetite, and delayed sexual maturation. Toxicity suppresses the immune system and results in gastrointestinal symptoms as well as copper deficiency?
What are the functions of calcium
- Blood clotting – plays a key role in the blood coagulation process, necessary for the formation of clots to prevent excessive bleeding
- Bone and teeth health – 99% of the bodies calcium stores are in bones and teeth. Is essential for the development, maintenance, and density of bones and teeth
- Cell signalling – acts as a secondary (intracellular) messenger and many signalling pathways
- Hormonal secretion – involved in endocrine function, including the release of insulin
- Nerve transmission – vital for the release of neurotransmitters at synopsis, allowing for effective communication between nerve cells (neurotransmitter release)
- Muscle contraction - enables the interaction of actin and myosin
What is the RDA for some major minerals
Calcium = 1000 mg
Sodium < 2300 mg
Magnesium
- men: 420mg
- women: 320mg
Potassium = (AI) 4700mg
What are some sources of calcium
Dairy foods, orange juice, soy and almond drinks, tofu, some leafy green vegetables
What conditions result from calcium deficiency
Osteoporosis and rickets
What are the recommendations for calcium supplementation
Calcium is best absorbed in 500 mg at a time. Upper level is 2500 mg
What occurs in calcium toxicity
Hypercalcemia: excessively high calcium levels in the blood, which can lead to various health issues Dash nausea, vomiting, confusion and fatigue or kidney stones.
Constipation particularly if dietary fibre intake his low
Define electrolyte
Electrolyte: salts that disassociate into ions when dissolved in a solution, allowing that solution to conduct electricity
What are the main functions of electrolytes
- Fluid balance – electrolytes help maintain fluid ounce in the body, regulating hydration levels and osmotic pressure across cell membranes
- Acid base balance – they play a crucial role in maintaining the bodies acid base balance, which is essential for proper metabolic function
- Signal transmission - beyond muscle contraction and nerve conduction, electrolytes are vital for transmitting signals in the nervous system and are involved in hormonal regulation
What does imbalanced calcium levels lead to [different from deficiency or toxicity]?
Imbalance can lead to muscle cramps, fatigue, dizziness, confusion, and in severe cases, arrhythmias or seizures
What are the functions of sodium
- Blood pressure regulation – important for fluid volume control. Influences blood volume and pressure by affecting how much water is retained or excreted by the kidneys
- Fluid balance – osmoregulation - helps regulate fluid balance in the body by controlling movement of water in and out of cells
- Muscle contraction – sodium ions facilitate muscle contraction by allowing deep polarization of muscle fibers. Otherwise known as excitation contraction coupling
- nerve function – essential for generating action potentials
- Transport of molecules – important for the sodium potassium pump. Sodium is crucial for the active transport of molecules across cell membranes
What is the average consumption of sodium in Canada and how much of this consumption is from processed foods
Average consumption = 3400 mg. 77% processed foods
How much sodium do we lose per litre of sweat lost during exercise
1000 mg of sodium or 2.5 g of salt
Why is sodium intake vital in exercise
Adequate sodium intake is vital for a storing electrolyte balance after intense exercise, helping to prevent cramps and fatigue. Sodium loss and sweat can very significantly among individuals
What are the functions of magnesium
- Bone Health – plays a significant role in bone mineralization and density
- Cofactor in enzymatic reactions – essential for over 300 ends automatic reactions, including those involved in DNA and RNA synthesis, protein synthesis and energy metabolism
- Energy production
- Muscle function – aids in muscle relaxation by balancing calcium levels, which is crucial for preventing muscle cramps
- Nervous system regulation – involved in neurotransmitter release and helps regulate nerve function, contributing to overall brain health and cognitive function
What are the sources of magnesium
Nuts, seeds, green leafy vegetables, whole grains. Almonds and cooked spinach are very high and magnesium
What are symptoms of deficiency in magnesium? What is the upper level tolerance
Deficiency can cause numbness, tingling and cramps. Upper level is 350 mg
What are the functions of potassium
- Acid-base balance – metabolic function – helps maintain proper pH levels in the body
- Blood pressure regulation – hypertension management – adequate potassium intake helps counteract sodium effects on blood pressure
- Electrolyte balance - works alongside sodium and other electrolytes to maintain proper cellular function, which is critical during exercise
- Fluid volume regulation – hydration and cell function – maintain salute bones inside and outside of cells which is vital for overall hydration, Health, and nutrient transport
- Nerve and muscle functioning – essential for transmitting electrical signals and nerves and facilitate muscle contraction and relaxation
What are some sources of potassium
Fruits and vegetables, legumes and potatoes. Whole wheat flour and brown rice are much higher in potassium than white
What situation is can deficiency occur, and what are symptoms of toxicity
Deficiency is rare but can happen with vomiting, diarrhoea for laxative abuse. Toxicity is rare since kidneys excrete excess potassium
Deficiency of what vitamin results in xerophthalmia, dry eyes and cracked mouth corners?
A
Deficiency of what vitamin results in neurological issues, irritability and fatigue
B
Deficiency of what vitamin results in wobbly teeth, pour wound healing and scurvy
C
Deficiency of what vitamin results in depression
D
Deficiency of what vitamin results in muscle weakness and vision problems
E
Deficiency of what vitamin results in blood clotting issues, haemorrhage, and osteoporosis
K
toxicity of what vitamin results in gingivitis, dry skin and muscle/joint pain
A
toxicity of what vitamin results in headaches, stomach cramps and diarrhea
C
toxicity of what vitamin results in hypercalciemia and kidney stones
D
toxicity of what vitamin results in thyroid problems, nausea and increased risk of bleeding
E
toxicity of what vitamin results in really thin blood?
K
What are the symptoms of deficiency in vitamin A
xerophthalmia, dry eyes, and cracked mouth corners
what are the symptoms of toxicity in vitamin A
gingivitis, dry skin and muscle/joint pain
what are the symptoms of deficiency in vitamin B
neurological issues, fatigue and irritability
what are the symptoms of toxicity in vitamin C
headaches, stomach cramps and diarrhea
what are the symptoms of vitamin c deficiency
wobbly teeth, poor wound healing and scurvy
What are the symptoms of toxicity in vitamin D
hypercalcemia and kidney stones
What are the symptoms of deficiency in Vitamin E
weakness and vision problems
What are the symptoms of toxicity in vitamin E
Thyroid function, increased risk of bleeding, and nausea
What are the symptoms of deficiency in Vitamin K
haemorrhage, blood clotting issues
What are the symptoms of toxicity in vitamin K
just take caution if you use cholesterol thinners
