The Major Minerals

Question 1

The Major Minerals

Answer 1

• Calcium
• Chloride
• Magnesium
• Phosphorus
• Potassium
• Sodium
• Sulfer

All major minerals: influence the body’s fluid balance and have other specific roles. amounts > 100mg/day
- named because they are present, and needed, in larger amounts in the body than the trace minerals

Question 2

most prevalent

Answer 2

Calcium then phosphorous (in bones)

Question 3

Sodium:

Answer 3

• principle electrolyte in ECF
• primary regulator of the extracellular fluid volume
• helps maintain acid/base balance, essential to muscle contraction and nerve transmission
  Recommendations: Adult UL: 2300mg/day
• average intake > 3400mg/day
• processed food have increased sodium
  Sodium and Hypertension: high-salt diet for long time damages linings of BV in ways that make hypertension likely. as sodium intake increases, BP increases with them.

Question 4

DASH Diet (Dietary Approach to Stop Hypertension)

Answer 4

• potassium rich fruits and vegetables
• fat-free, low fat dairy
• whole grains
• nuts
• poultry
• fish
• reduced intakes of processed meats, sweets, sugar beverages
• in combination with reduced sodium intake 1500mg/day sodium

Question 5

Chloride

Answer 5

• Major negative ion of the ECF
• maintains fluid, electrolyte, and acid-base balances
• part of hydrochloric gastric fluid
• Major source: salt

Question 6

Potassium

Answer 6

• Principal positively charged ion inside the cells
• maintains fluid and electrolyte balance and cell integrity
• involved in nerve impulse transmission and muscle contraction (trade places with sodium, then switch back)
• distribution inside and outside the cell affects many aspects of homeostasis
  Deficiency: increased BP, kidney stones, bone turnover. irregular HR, muscle weakness, glucose intolerance
  Toxicity: UL not set.
• sources: fresh foods, especially fruits and vegetables
• potassium and hypertension: low potassium intakes raise BP. ample potassium associated with reduced risk of cardiac disease and stroke

Question 7

Calcium

Answer 7

• most abundant mineral in the body
• integral part of bone structure and serves as a calcium bank
• calcium in the bone: calcium salts form crystals on a collagen matrix. bones continuously gain and lose minerals in an ongoing process of remodeling
• calcium (ionized calcium) in body fluids
  regulates the transport of ions across cell membranes
  helps maintain normal blood pressure
  essential in blood clotting
  essential for muscle contraction
  allows secretion of substances
  activates cellular enzymes

Question 8

Calcium balance

Answer 8

• when blood calcium levels rise too high, it is deposited into bone
• regulatory system to counter low blood calcium
  small intestine absorbs more calcium
  bones release more calcium into the blood
  kidneys excrete less calcium
  a chronic deficiency of calcium due to a low dietary intake or poor absorption does not change blood calcium, but it does deplete calcium in the bones

Question 9

Calcium and Osteoporosis

Answer 9

• women may lose up to 20% of bone mass following menopause
• more common in women (consume less calcium, have smaller bones, lose more bone after menopause)
• prevention: adequate calcium and weight-based physical activity

Risk Factors: age, race, gender, family history
Modifiable: weight (BMI), diet, alcohol, smoking, sedentary lifestyle

Question 10

Calcium and disease prevention, recommendations, foods

Answer 10

Disease prevention: reduced hypertension risk, possible role in healthy body composition
Recommendations: RDA during adolescence: 1300 mg. lowered for adults 19-50 and raised again for women > 50 years and men > 70
Foods: milk and milk products: 3 ups of milk daily for adults. fortified foods. some vegetables (binders inhibit absorption in some plant foods)

Question 11

Phosphorus

Answer 11

• second most abundant mineral in the body
• found in bones, teeth, and all body tissues
• part of DNA and RNA and phospholipids
• best source: animal protein, milk, and cheese

Question 12

Magnesium

Answer 12

• Found in bones, muscles, heart, liver, and other soft tissues
• functions in enzymes: needed for energy release in cells; required for normal muscle function
  Deficiency(vomiting, diarrhea, alcohol use, malnutrition): low blood calcium (because PTH needs magnesium), muscle cramps, seizures
  Toxicity: rate but can be fatal. supplements
  Intakes: hard water, dark leafy veg, nuts, legumes, whole-grain breads, cereals, seafood, chocolate

Question 13

Sulfate

Answer 13

• needed for sulfur-containing compounds
• helps shape protein strands (skin, hair, nails)
• no recommended intake
• no deficiencies known

Question 14

Nerve transmission and muscle contraction

Answer 14

sodium
potassium
calcium
magnesium

Question 15

Influence fluid balance

Answer 15

sodium
potassium
chloride

Question 16

Energy metabolism

Answer 16

phosphorus and magnesium

Question 17

Structure of bones

Answer 17

Calcium
phosphorus
magnesium