Trace Minerals Flashcards
What are the two types of iron in food?
Heme iron (from meats and seafood) and non-heme iron (from meats, leafy greens, beans, and enriched grains).
What increases iron absorption?
Vitamin C, stomach acid, meat intake, and body need.
What decreases iron absorption?
Phytic and oxalic acids, coffee, tea, red wine, and other minerals like zinc, magnesium, and calcium.
What are the functions of iron?
Hemoglobin and myoglobin synthesis, redox reactions, enzyme structure, neurotransmitter and antibody synthesis.
What are symptoms of iron deficiency?
Low energy, cold sensitivity, poor immunity, and iron-deficiency anemia.
What is the UL for iron and what happens with excess intake?
UL: 45 mg/day. Toxicity can cause nausea, vomiting, oxidative stress, and hemochromatosis.
Who is most at risk of iron deficiency?
Infants, children, women of childbearing age, vegans, and the elderly.
What are food sources of zinc?
Meats, seafood, nuts, beans, and whole grains.
What are the functions of zinc?
Cofactor for 300+ enzymes, immune function, growth, taste, antioxidant role, DNA/RNA synthesis.
What are symptoms of zinc deficiency?
Loss of appetite, delayed growth and puberty, skin issues, and poor vitamin A function.
What can zinc toxicity lead to?
UL: 40 mg/day. May cause copper deficiency and impaired immunity.
What are food sources of copper?
Liver, shellfish, nuts, seeds, legumes, cocoa, and possibly tap water.
What are the functions of copper?
Part of many enzymes, antioxidant via superoxide dismutase.
What causes copper deficiency?
Rare, but can result from zinc toxicity. Leads to anemia, low immunity, and possibly linked to ALS/Alzheimer’s.
What is Wilson’s disease?
A genetic disorder where copper builds up in organs, especially the eye.
What are symptoms of copper toxicity?
UL: 10 mg/day. Includes abdominal pain, nausea, vomiting, diarrhea.
What are good sources of iodine?
Seafood, seaweed, iodized salt, and dairy products.
What decreases iodine bioavailability?
Goitrogens from raw vegetables, peanuts, peaches, and strawberries.
What are iodine’s main functions?
Part of thyroid hormones (T3, T4), regulating metabolism.
What are symptoms of iodine deficiency?
Goiter, cretinism in infants (due to maternal deficiency), poor brain development.
What happens with iodine toxicity?
UL: 1 mg/day. May cause goiter, thyroid cancer, or hypothyroidism.
What are food sources of selenium?
Seafood, meats, cereals, and whole grains (dependent on soil).
What are selenium’s functions?
Antioxidant (with glutathione peroxidase), works with vitamin E, supports immune function and metabolism.
What is Keshan disease?
A condition linked to selenium deficiency affecting the heart.
