unit 6- minerals Flashcards
(120 cards)
1
Q
what is the most indispensable of all nutrients
A
- water
- plays many important functions in the body
- need more water each day than any other water
2
Q
how much more water do we need than protein
A
50x
3
Q
how much more water do we need than Vit C
A
5000x
4
Q
how many days can you survive without water
A
-only a few days
others you can survive for months, even years
5
Q
regulation of water
A
- body tightly regulates its water balance by regulating intake and output
- the cells themselves regulate the composition and amounts of fluids within and surrounding them
6
Q
what are 2 examples of water imbalances
A
- dehydration
- water intoxication
7
Q
signs of mild dehydration
A
-thirst; sudden weight loss; rough and dry skin; low bp; lack of energy; decreased mental functioning; fainting
8
Q
signs of severe dehydration
A
-pale skin’ bullish lips; confusion; rapid breathing; shock; seizure; coma; death
9
Q
Body fluids and minerals
A
- it is very important for the body to maintain fluid and electrolyte balance, as well as acid-base balance
- kidneys play important role in this balance
10
Q
minerals
A
-naturally occurring, inorganic, essential, chemical elements
11
Q
major minerals
A
- found in human body in amounts larger than 5g
- ie calcium, chloride, magnesium, phosphorus, potassium, sodium, sulfur
12
Q
trace minerals
A
- minerals found in human body in amounts less than 5g
- ie chromium, copper, fluoride, iodine, iron, manganese, molybdenum, selenium, zinc
13
Q
Sodium
A
-positively charged ion that is used to maintain the volume of fluid outside cells
14
Q
do most people consume the correct amount of sodium
A
- no
- most contains over double the DRi and 1000 over UL
15
Q
what can high sodium intakes lead to?
A
HTN
-world-wide populations with high salt intakes experience higher rates of hypertension, cardiovascular, and cerebral hemorrhage
16
Q
cerebral hemorrhage
A
-form of stroke that is HTN related
17
Q
is there a direct relationship between sodium and bp?
A
yes
18
Q
what happens as sodium intakes increase?
A
average bp increases
(and as it increases, so does risk of death from CVD)
-even small increases in Na intake have this effect
19
Q
proven dietary approach to help lower Na intake and increase K intake
A
DASH diet
Dietary Approaches to Stop Htn
20
Q
true or false: regular physical activity can also lower blood pressure
A
true
21
Q
chloride
A
- major negative ion
- it accompanies sodium in the fluids outside the cells and helps to maintain fluid and electrolyte balances, as well as the body’s acid-base balance
- also part of hydrochloric acid, which maintains the strong acidity of the stomach
22
Q
what is the main source of chloride
A
-salt (both added or naturally occurring in foods)
23
Q
Potassium
A
-major positively charged ion found inside all living cells
24
Q
what causes a loss of K from inside cells (and why is this dangerous)
A
- deyhdration
- this is dangerous bc once the cells of the brain lose K, they lose the ability to detect the need for fluids
25
why should people only take diuretics under supervision of physician
- bc the loss of K is so dangerous
| - they will encourage the patient to eat potassium rich foods to compensate for the losses, where appropriate
26
riches sources of K
- fresh, who,e foods (as processing causes K loss)
| - mose f+v are great sources, and so is legumes
27
what can low K intake do?
-raises bp
28
what can high K intake do?
- can prevent or even correct HTN
| - with emphasis on f+v in DASH diet, K levels are increased
29
K toxicity
-can only result from K supplements
30
what is the most abundant mineral in our body
Ca
31
where is almost all of the body's Ca stored?
bones and teeth
| -1% is in fluids inside and outside of cells
32
is the calcium in the fluids important
yes
- blood Ca levels are tightly regulated
- if the diet is not adequate in Ca, the body will maintain blood Ca levels by taking Ca form the bones
33
functions of the Ca in the fluids
- regulates transport of ions across membrane and important in nerve transmission
- helps maintain normal bp
- plays role in clotting
- essential for muscle contraction (and heartbeat)
- allows secretion of hormones, digestive enzymes, and NTs
- activate cellular enzymes that regulate many processes
34
in which age groups are DRI recommendations higher for Ca intake
-children and adolescents
-this is to help achieve peak bone mass
(after 4 you will start to experience bone loss)
35
food sources of calcium
- major is milk and alts
- some leafy green vegetables
- canned sardines and canned salmon (bones contain calcium and are softened in canning process)
- almonds, calcium-set tofu, calcium-fortified juices, fortified soy beverages, and fortified rice or nut based beverages
36
osteoporosis
-reduction in bone mass where the bones become porous and fragile
37
when do fractures associated with osteoporosis occur
-later in life
| but it develops silently much earlier on
38
non-modifiable risk factors of osteoporosis
-female, older, smaller frame, family history, estrogen deficiency, heritage (caucasian, asian, or hispanic/latino)
39
modifiable risk factors of osteoporosis
-sedentary, diet inadequate of Ca and Vit D, diet excessive in protein, sodium and caffiene, smoking, alcohol abuse low body weight, certain meds
40
symptoms of Ca toxicity
-constipation, interference with the absorption of other minerals, and an increased risk of kidney stone formation
(caution when taking supplements)
41
what is the second most abundant mineral in the body
-Phosphorus
42
source of phosphorus
- milk products, as well as foods from animal sources (beef, fish), and some legumes
43
P deficiency
-rare, as the body's need is easy met by almost any diet
44
P toxicity
-can cause calcification of non-skeletal tissues (esp in patients with chronic kidney disease)
45
Magnesium is critical for what?
-critical to many cell functions
46
where is most of Mg in body stored?
-over half of the Mg is stored in the bones
47
what happens when blood levels of Mg are low?
body can borrow from the bone stores
| -kidneys also work to conserve Mg
48
food sources of Mg
- nuts, legumes, seafood, whole grains, dark green veggies, and chocolate
- whole foods are better bc Mg is easily washed and peeled away from foods during processing
49
Deficiency of Mg
-rare
can cause symptoms, such as uncontrollable muscle contractions (heart unable to stop spasms once it starts), hallucinations (sometimes mistaken for mental illness or drunkness), swallowing difficulties, and growth failure
50
what can Mg deficiency be related to?
-CVD, heart attacks, and high bp
51
what happens if you are below the DRI for Mg but not yet in deficiency
- may increase risk for disease development
| i. e. studies have shown a lower incidence of death from heart failure in areas where drinking water provides Mg
52
What amount of people in NA don't meet DRI for Mg?
about half
53
Mg toxicity
-result of non-food sources, i.e. supplements or Mg salts
54
Sulfate
-involved in synthesis of many important sulfur-containing compounds, such as aa that form protein in skin, hair and nails (these proteins are quite rigid and have high sulfur contents)
-other important sulfur-containing compounds include antioxidants, and the B vitamines biotin and thiamin
(THIS IS THE LAST MAJOR MINERAL)
55
Sulphate deficiencies
- no DRI recommendations set
| - deficiencies unknown (protein deficiency would occur first, as sulfate is found in all protein containing foods)
56
Iron
-every living cell contains iron
57
process of iron packaging and storage
- iron is stored in the body in the bone marrow, and then is sent to the liver where it is packed into new RBCs
- the new RBCs are then shipped off to the bloodstream
- when RBCs die, the spleen and liver break them down, salvage the iron, and send the iron back to the bone marrow for storage
58
what is the most common nutrient deficiency
- iron
| - affects more than 1.6 billion worldwide
59
what can extreme iron deficiency cause
-rion-deficiency anemia
60
what can even a slight decrease in iron levels cause
-fatigue, and impact productivity, and the capacity to do physical work
61
pica
- another symptom that is sometimes seen in ppl with iron deficiency
- craving for and consumption of ice, chalk, starch, soil and other non-food items (can be dangerous)
- folklore has it that it occurs bc the body is craving iron and the substance it is craving contains iron=> some soils contain iron
62
iron toxicity
-it is toxic in large amounts, and once it is absorbed into the body, it is difficult to get rid of
63
how does the healthy body protect itself from iron toxicity
-controls iron's entry
64
hemochromatosis
- iron overload
- has a strong genetic component
- intestinal tract continues to absorb iron at high rate, despite the excess iron build up in body tissues
65
early symptoms of iron toxicity
-fatigue, mental depression, and ab pain
66
later symptoms of toxicity
- tissue damage, liver damage and abnormal heartbeats
| - this is why foods are not fortified with high levels of iron
67
true or false: iron supplements are the leading cause of fatal, accidental poisonings among Canadian children under 6
true
68
why is the DRI for Iron higher in women
bc of menstruation
69
why do vegetarians need 1.8x the iron recommended of the general pop
-bc iron from plant foods is not as well absorbed as iron in animal foods
70
Iron food sources
- meats, fish, poultry, legumes, eggs, enriched and whole grain products, dark green leafy veggies (i.e. spinach and swiss chard), and dried fruits
- cast irons can transfer iron to foods in the form of iron salts (i.e. raisins died on iron pans have higher Fe than grapes)
71
Iron occurs in 2 forms
1) bound to heme
| 2) non-heme
72
Heme
- the iron containing part of hemoglobin and myoglobin in meat, fish and poultry
- much more readily absorbed in the body
- healthy ppl with adequate iron stores absorb about 23% of heme iron from animal sources
73
non-heme
- found in plant foods and in the non-heme iron in meats
| - ppl absorb absorb about 2-20%, depending on body stores and dietary factors
74
how can non-heme iron absorption be increased
- by eating it with:
1) meat, fish, or poultry (contains a MFP factor, which enhances the absorption of non-heme iron from foods eaten in the same meal)
2) Vitamine C (can triple iron absorption from foods eaten at the same meal)
75
Some substances in foods inhibit irion absorption:
1) Tannins-found in tea and coffee
2) Calcium and phosphorus- in milk
3) phytate- accompany fibre in whole-grains and legumes
76
what are the dietary recommendations for a person with iron deficiency anemia
- the opposite of someone with hemochromatosis
- person with deficiency would want to consume Vit C or meat, fish and poultry with meals to enhance iron absorption and avoid milk, tea, or coffee with meals
77
dietary recommendations for person with hemochromatosis
-consime milk, tea or coffee with meals to inhibit iron absorption and avoid consuming Vit C foods with meals, as well as limit consumption of meat, fish and poultry
78
Zinc
-works with proteins in every organ and helps to activate over 50 enzymes in the body
79
Zn deficiency
-causes growth impairment, which can be partially revered when zinc is restored in diet
80
what does Zn deficiency affect
- digestive functions, and IS becomes drastically impaired, making infections more likely
- even mild deficiency can cause imbalance to IS
81
Zn deficiency in pregnancy
-problems with growth and development of fetus
82
does zinc play role in vitamin metabolism? What does this mean to deficiency
yes
- this means deficiency often includes Vit deficiency symptoms, such as abnormal taste, and abnormal night vision
- it can also disturb thyroid function, slowing the body's metabolic rate, causing loss of appetite and slowing wound healing
83
Zinc toxicity
-its toxic in large quantities, causing symptoms such as loss of appetite, impaired immunity, and even death
84
Zn toxicity and suplemnts
- large doses sometimes seen when excessive amounts of Zn supplements are taken
- even taking regular doses of Zn supplest just about tolerable upper intake level can block copper absorption, lowering body's copper content
85
what can high doses of Zn do to HDL, as well as iron
- redueces HDL
- inhibits iron absorption (a protein that carries iron from the digestive tract to tissues also carries zinc)
- this only happens with supplements
86
food sources of Zn
- animal products such as meats, shellfish, poultry, and milk products are main
- some legumes and whole grains, but not as well absorbed as that from animal sources
87
Zn recommendation for vegetarians
-eat varied diet that includes cereals enriched with zn and whole gain breads that contain yeast, which helps make Zn more available for absorption
-fibre contains phytates, which bind zinc
> yeast breaks down phytates, therefore making Zn more available for absorption
88
Selenium
-work as antioxidant, and enzymes containing selenium are needed for proper functioning of iodine-containing thyroid hormones
(claim that states Se supplements may prevent cancer, but it lacks evidence)
89
Se toxicity
-toxic in large quantities
90
Se food sources
-found widely distributed in meats and seafood, as well as grains and vegetables
91
what are the levels of Se in vegetables dependant on?
-on Se content of the soil that they were grown in
92
Iodine fxns
-part of thyroid hormones, which are responsible for many functions, including regulating metabolic rate, growth, reproduction, regulating body temp
93
amount of I needed
-only needs minute amount but it is critical
94
I deficiency
- cells in thyroid gland enlarge, attempting to trap more particles of I (can become noticeable-> goiter)
- often accompanied by sluggishness and weight gain, bc of Iodines role in creating thyroid hormones
95
cretinism
- caused by severe I deficiency during pregnancy
| - extreme and irreversible mental and physical impairment in the infant
96
how can cretinism be prevented
-as long as deficiency is discovered and treated within the first 6 months of pregnancy
97
excessive intakes of I
- can also cause enlargement of the thyroid gland
| - it is a deadly poison when taken in large amounts
98
sources of I
-it is plentiful in ocean, so seafood is significant source
-amount in foods varies, bc it reflects the soil that the plants where grown in or on which the animals grazed
(soils by ocean have lots!)
-also found as additive in many other food sources, such as bakery products and milk
99
table salt in Canada
-it is all fortified with I to prevent iodine deficiency (1/2 tsp contains all the I needed in a day)
100
Copper
- Cu containing enzymes play many roles in the body, including assisting in wound healing, manufacturing collagen, and maintaining sheaths around nerve fibres
- also helps cells to use iron
101
Copper sources
-found in meats and alts, such as organ meats, seafood, legumes, nuts, seeds and whole grains
102
Maganese
- works with dozens of enzymes
| - found in plant foods
103
Fluoride primary role
-prevent development of dental carries in adults and kids
104
what are F's other roles
-mineralization of teeth and bones
105
what do some communities in Canada add to drinking water
F
-strategy to prevent carries
(45% of canadians have access to this)
106
what else is F found in?
toothpastes and mouthwashes
107
Fluorosis
-condition where too much F is consumed, causing discolouration in developing teeth
108
chromium
-plays role in how the body metabolizes carbs and fats
109
what hormone does chromium work closely with
-insulin
-therefore problems with blood sugar regulation can occur when chromium is lacking
(not enough research to support taking chromium supplements for management of diabetes)
110
Chromium sources
-liver, nuts, cheese, brewer;s yeast, whole grains, and f+v
111
Other trace minerals
-molybdenum, nickel, silicon, sobalt, and boron all play various roles in body
112
molybdenum fxn
-working part of several metal-containing enzymes
113
nickel
- important of health of many body tissues
| - deficiencies harm liver
114
silicon
-involved in formation of bones and collagen
115
cobalt
-found in large vit B12
116
boron
-influences activity of many enzymes and ay play key role in bone health, brain and IR
117
diet required for both acute and chronic kidney disease
- is individualized to the patient, dependant on progression of disease, other health conditions, etc
- registered dietician will typically work with the patient to determine the diet that will work best for the patient
118
what is the concern with acute kidney disase
-fluid and electrolyte balance, as is ensuring adequate protein and energy intakes
119
chronic kidney disease restrictions
- minerals may be restricted (Na, K, and P)
| - fluid intake may also be restricted
120
kidney stones
- crystalized mass that forms within urinary tract (70% made from calcium oxalate)
- factors that can contribute= dehydration, obstruction, urine acidity, metabolic factors, renal disease
