Unit 23 Flashcards
Minerals and health
What are major minerals? Give examples.
Present in amounts larger than 5 g
- calcium
- phosphorus
- potassium
- sulfur
- sodium
- chloride
- magnesium
What are some examples of trace minerals?
- iron
- zince
- copper
- manganese
- iodine
- selenium
What do minerals do?
- part of bones, teeth and cartilage
- help maintain an adequate amount of water in body
- source of electrical power to stimulate muscles to contract and nerves
- components of proteins and enzymes
99% of calcium is stored where? The other 1%?
99% stored in bones and teetj
1% stored in our blood, muscle and other body fluids
Where do we find calcium?
- milk and milk products
- fish bones
- tofu
- greens (kale, bok choy)
- legumes
What does oxalic acid do to calcium?
Found in spinach, it can bind to calcium and from an insoluble complex that is excreted in the feces
What do phytates do to calcium?
found in whole grains, it binds to calcium to form an insoluble complex, thereby decreasing the absorption of calcium
Do we actually absorb all of the calcium we consume?
No, while many foods contain high amoutns of calcium we never absorb all of the calcium it provides
How much calcium do 19-50 year olds need a day?
1000 mg a day (about 3 cups of milk or 24 cups of spinach or 6 cups of broccoli)
Which non-dairy milk alternatice has the most protein?
Soy milk – 7 grams
How many grams of sugar does silk vanilla have?
15 grams refined sugar
What causes the development of osteoporosis?
In sufficent calcium, phosphorus and vitamin D availaility
When does peak bone mass occur?
~30yrs
What occurs after peal bone mass?
bone loss starts to outpace bone deposition
What occurs to bones at menopause?
surge of clacium out of the bones
What are the most common types of bone loss and bone fractures in women?
- spinal vertebrae
- hip
- wrist or forearm
What are risk factors for osteoporosis?
- female
- menopause
- low Ca intaake
- white or asian
- thinness
- smoking
- excessive alcohol
- inactivity
- genetic
- low vitamin D
What are some sources of iron?
- liver
- beef
- prune juice
- dried fruit
- beans and lentils
- cereal (cream of wheat, oatmeal, dry cereal)
Where is most of our iron stored?
- hemoglobin, small amount in myoglobin
T/F: many enzymes require iron to function
true
T/F: high amounts of iron are toxic
true
How much iron do males and females need?
males: 8 mg/day
females: 18 mg/day
How many calories do females have to consume to obtain 15mg of iron?
~ 2500 calories per day
What is heme iron?
iron from animals
What is non-heme iron?
iron from plants
Do we absorb heme or non-heme iron easier?
heme
Why is iron from plants poorly absorbed?
due to tight binding to oxalate, phytate and tannins
What decreases iron absorption?
- tea
- coffee
- calcium and phosphorus
- phytates, tannins and fiber
What can increase the abosrption of non-heme iron?
vitamin C, can even reverse the inhibting effect of substances such as tea and calcium/phosphate
How much calcium does 1 cup of yogurt have? How much is avaliable for absorption?
300mg, 96 mg available
How much calcium does 1 cup of skim milk have? How much is avaliable for absorption?
290 mg, 93 mg available
How much calcium does 1 oz of cheese have? How much is avaliable for absorption?
204 mg, 65 available
How much calcium does 1 cup of broccoli have? How much is avaliable for absorption?
72 mg, 44 available
How much calcium does 1 cup of spinach have? How much is avaliable for absorption?
244 mg, 12 available
How much calcium does 1/2 a cup of almonds have? How much is avaliable for absorption?
206 mg, 43 available
What % of people in canada an world-wide have iron deficiency?
Canada - 5%
World - 20-25%
What causes iron deficiency?
low intake
blood loss through:
- menstruation
- injury
- surgery
- ulcers
- blood donation
How can you enhance absorption of non-heme iron in pasta?
Add tomato sauce – vitamin C
What are symptoms of iron deficiency anemia?
- exhaustion
- paleness
- short attention span
- irritability
- suscpetibility to infection
- rapid heart rate
What can occur with iron deficiency anemia in children and infants?
May cause irreversible impairments in mental development
How many people overdose on iron a year?
10,000
What is the leading cause of accidental poinsing in young children?
overdose of iron supplements
What can increas iron absorption?
alcohol
What does iron toxicity cause?
liver damage, diabetes, heart failure
What occurs to sodium and potassium as foods become processed?
potassium is lost and sodium is gained
T/F: sodium and potassium are opposites
true
What does hypertension lead to?
heart disease, kidney disease, strokes and decline in brain function, poor circulation in legs, sudden death
What is know as a ‘silent killer’?
Hypertension due to sodium – won’t see symptoms until extreme
People with overweight are how much more likely of having hypertension?
6x greater risk
the higher your BP, the …
higher your risk of health problems
