Module 8 Minerals, Bone Health, Anemias, Alcohol Flashcards
2 substances that Bind minerals and reduce their bioavailability
Phytates and oxalates
The 2 minerals concerned in electrolyte balance.
Sodium and potassium
Principal intracellular cation
Potassium
Roles of potassium
Fluid and electrolyte balance
Maintenance of cell integrity
Nerve impulse transmission and muscle contraction
Some potassium deficiency symptoms
High BP Salt sensitivity Kidney stones Bone turnover Irregular heartbeat Muscle weakness
Some foods high in potassium
broccoli, carrots, tomato, strawberry
Some roles of sodium
Fluid and electrolyte balance
Acid-base balance
Nerve transmission
Muscle contraction
Some symptoms of excess sodium consumption
High BP
Ca excretion
Organ that regulates Na levels in blood
Kidneys
What does CDRR stand for?
Chronic disease reduction risk
Where is most magnesium stored in the body?
Bones
Some roles of magnesium
Bone health
Energy metabolism and ATP production
Inhibit muscle contraction and blood clotting
Support immune system function
Some sources of magnesium
Legumes, nuts, seeds, leafy and green veg (broccoli, tomato, pinto bean, soy)
Factors affecting blood pressure
Cardiac output
Peripheral resistance
Nervous system
Hormones
Some treatments of HTN
Dash diet Physical activity Weight management Stress management Medication
Dash diet is high in which nutrients?
Fibre, potassium, magnesium, copper
Dash diet avoids which foods?
red meat, sweets
Dash diet benefits
reduced BP, reduced HTN (when combined with low sodium), reduced cholesterol/LDL, reduced cancer risk
Composition of bones
65% minerals (structure), 35% collagen (flexibility)
2 parts of bones
Cortical 80%(hard), trabecular 20% (soft end)
Which part of bone gives up Ca to blood?
Cortical
Part of bones that gives up calcium when diet runs short
Trabecular
During adulthood, resorption and formation are part of bone (blank)
Bone remodeling
What are osteoclasts and osteoblasts?
Osteoclast: cells that break down bone
Osteoblast: cells that build bone
Peak bone mass occurs at which ages?
20-30 years old
Some environmental influences of osteoporosis
Low estrogen, low physical activity, low body weight, tobacco, alcohol
High: Na, protein, caffeine, soft drinks, vit A
Low: Ca, vit D, protein, vit K, folate, B12, B6
Gender more likely to suffer from osteoporosis
Female
How is osteoporosis diagnosed?
Low bone density (revealed by x-ray)
There are no advanced warning signs
Which is worse: osteoporosis, osteopenia
Osteoporosis
T/F: Less activity protects against weak bones
false: Weight bearing strengthens bones
Vitamins and minerals important for bone growth
Ca, P, Mg, Fl, vit c d b k
Most abundant mineral in the body
Calcium
Some calcium roles
Maintain BP
Extracellular: maintain BP
Intracellular: regulate muscle contraction, transmission of nerve impulse, secretion of hormones, activation of some enzymes
What does body do when blood calcium is low?
Stimulate vitamin D, increase calcium resorption in kidneys, more Ca absorption in GI, stimulates osteoclasts to break down bone
What does the body do when blood Ca is high?
Secretes calcitonin, inhibits vit d, inhibits Ca resorption in kidneys, inhibits osteoclast cells
What does parathyroid hormone (PTH) do?
Stimulates vit d activation
T/F: blood Ca is an indicator of dietary Ca intake
False: If dietary Ca is low, bones give up Ca to maintain blood Ca levels
Calcium absorption inhibitors
Age, low vit D, high phosphate intake, low stomach acid, phytates, oxalates, high insoluble fibre, high protein
Calcium toxicity symptoms
Kidney stones, interferes with absorption of other minerals (iron), constipation
Vit d roles
Active form is a hormone for making bones, aids Ca and P absorption, regulates blood Ca, immunity, protects against cognitive decline, adipose cell regulation
Vit d deficiency symptoms
Abnormal bone growth, rickets (children), muscle spasms, osteomalacia/osteoporosis, fatigue
Vit d toxicity symptoms
High blood Ca, Calcification of soft tissues, thirst, headache, nausea, weakness
Vit D sources
Natural: fatty fish, egg yolk, cod liver oil
Fortified: milk, dairy, juice, margarine, supplements
Sun
Iron Functions
ATP production, coenzyme, oxygen transport (heme group)
Heme vs nonheme iron, their food sources
Heme-ferrous (Fe2+): animal sources
Nonheme-ferric (Fe3+): plant sources, less well absorbed
Substances that increase and decrease iron absorption
Increase: vit c, sugars, acids, amino acid
decrease: Ca, P, phytates, oxalates, polyphenols, tannins, EDTA
Sources of iron
meat, fish, poultry, legumes, eggs, enriched grains, broccoli, tomato
How is iron absorbed and used
Stored in mucosal ferritin after eating
If not needed: body sheds intestinal cells and Fe is excreted
If needed: Fe transferred to transferrin carried in blood to rest of body
Iron storage proteins
Ferritin: Bone marrow, liver, spleen
Hemosiderin: liver
What organ manages iron storage?
Liver with the hormone hepcidin
Iron deficiency anemia signs and symptoms
Fatigue, paleness, lowered work performance and mental productivity, decreased development in childhood (mental)
Some sources of Iron loss in body
Bleeding, mensuration, GI (blood, mucosal, bile), skin, sweat, urination
Groups of people that need more iron (higher RDA)
Vegan/vegetarian, women, pregnant
megaloblastic vs pernicious anemia
Megaloblastic: dietary B12/folate deficiency (primary) causes megaloblasts (large immature RBCs)
Pernicious: body does not produce enough intrinsic factor to absorb B12 (secondary), causes large immature RBCs, requires b12 injection or nasal spray
some zinc functions
Works with protein in every organ, stabilizes cell membranes and DNA, synthesis/storage/release of insulin, blood clotting, RBC synthesis, thyroid hormone function, immune function
dietary zinc sources
Beef, fish, dairy, eggs, tofu, peanut, whole grains
how is zinc stored/used?
Stored in mucosal cells (GI)
if not needed: shed cells and excrete
if needed: transported to pancreas (in albumin and transferrin), used to make digestive enzymes secreted into SI, repeat step 1 (storage)
Zinc absorption inhibitors and enhancer
Enhancers: acids, amino acids
Inhibitors: phytates, oxalates, polyphenols, insoluble fibre, divalent cations, folate, H2 blockers
Zn deficiency symptoms
Mostly in children: impaired growth, lack of appetite, diarrhea, impaired immune function, impaired CNS
Zinc toxicity symptoms
Interferes with Cu and Fe metabolism
Acute: nausea, vomiting, diarrhea
Chronic: Cu deficiency, altered Fe function, conversion of Fe2+ to Fe3+, impaired immunity, urinary problems, low HDL
Chromium function and sources
Works with insulin to regulate and release glucose
Unrefined food, whole grain, liver, nut, cheese
Copper functions and sources
Helps form hemoglobin and collagen, defend against oxidation
Organ meat, seafood, nuts, seeds
Some mineral interactions
High iron lowers zinc
High zinc lowers copper
Low protein lowers zinc
Iodine function
Thyroid hormone (T3,T4), metabolism, body temp, RBC production, growth, reproduction, nerves and muscles
Functional form of iodine in body
Body converts iodine to iodide
List some contaminant minerals
Lead, mercury, cadmium
What are phytochemicals and some sources
Bioactive components in plants that might: be antioxidants, regulate protein synthesis, mimic hormones, alter blood chemistry
Sources: colorful fruits and veg
T/F: any level of alcohol consumption has negative health effects
True
Canadian alcohol recommendations
men: 3/day, 15/week
women: 2/day, 10/week
How is EtOh metabolized?
GI: alcohol dehydrogenase, treated as priority in SI
Liver: enzymes: alcohol dehydrogenase (ALDH) and MEOS
How does ingestion/digestion of alcohol affect the body?
High: NADH+/NAD, fat synthesis, blood lipid synthesis
lower: fat breakdown, gluconeogenesis, glycolysis, amino acid metabolism, testosterone/fertility
Abuse: fat accumulates in liver, fatty liver, cirrhosis, irreversible
Nutritional effects of alcohol
very high folate (b6) excretion, lower b vit absorption, lower vit d activation by liver, lower vit A processing, lower ADH (water/mineral losses), thiamin deficiency (Wernicke-Korsakoff syndrome)
