W8 B Minerals Flashcards
What are minerals?
- Dietary element essential to life processes
What happens if there is an inadequate intake of minerals?
- Inadequate intake of minerals causes diseases
E.g. Cancer, Anemia, Diabetes , Hypertension & Osteoporosis
How many minerals are essential for human life?
> 20 minerals essential for human life
What are macro minerals?
What are micro minerals?
What are ultra trace minerals?
- Macro minerals are needed in large quantities per day (>100mg)
E.g. Ca, Cl, Mg, K, P, Na & S - Micro minerals are needed in trace amounts per day (<100mg)
E.g. Fe, Zn, Cu, Cr, Co, Mn, I, F, Mo & Se - Ultra trace minerals are needed in tiny amounts per day (<1mg)
- Some minerals have limited absorption rates such as…
- Excess mineral absorption can be harmful for absorption of other minerals. Such as:
- Moderate excess mineral absorption can be excreted by…
- …Calcium, Iron (Haem (better at absorbing) & non Haem)
- Ca - Fe & Zn
- Zn - Cu
- …through urine
What is the role of Iron in the body?
- Oxygen transport & utilisation
- Energy production
- Immune system
- How much Iron can males store?
- How much Iron can females store?
Males = 1000mg Females = 300-500mg
How much Iron do you loose during 2 H of exercise?
- For 2 H of exercise results in 4 L of sweat loss which is 1.2 Iron lost
What is the RDA for Iron for males?
Males RDA = 8-10mg
How do you work out your salt level from your sodium level?
Your salt level is double your sodium level
What’s your RDA for sodium & salt?
Sodium = 2.4g Salt = 6g
What is Zinc important for in the body?
Zinc is important for: - Energy production - Macronutrient metabolism Also useful for: - Nucleic Acid (cell replication) - Wound healing (immune function) - Hormones (growth/thyroid/sex/insulin) - Enzymes - LDH, ADH (Alcohol) - Protein Synthesis
Where is Zinc stored in the body?
- Muscle (Slow twitch 60%)
- Bone (Most responsive 30%)
What is a repercussion of not consuming enough Zinc?
- Having inadequate zinc reduces your hunger and can lead to eating disorders.
- This is a circle
What is magnesium essential for?
- Magnesium is an essential cofactor of enzyme involved in energy metabolism
- Magnesium is required for maintenance of electrical proteins in muscles & nerves
Where is magnesium stored?
Mainly found in the skeleton
What are dietary sources of magnesium?
- Seafood, nuts fruits, milk etc.
What vitamin can help absorb magnesium?
Vitamin D can help absorb magnesium
What is the male and female RDA for magnesium?
RDA for males = 400-420mg
RDA for females = 310-320mg
What is the side effect of having too much magnesium?
- You will need to poo lots
What do osteoblasts do?
What do osteoclasts do?
- Osteoblasts build bones
- Osteoblasts break bones
What is the consequence of not having enough calcium?
- Having a deficiency of calcium can result in osteoporosis (brittle bones)
What are the dietary sources of calcium?
- Dairy products, beans, canned salmon, dark green leafy vegetables & peas
Assessment of the mineral status of an athlete is difficult because…
- Differences in bioavailability of trace elements in foods
2. Not all foods have been analysed for mineral consumption
What can exercise do to plasma concentrations of minerals?
- During exercise plasma concentrations of minerals decrease
Macronutrients are transported around the body in the blood stream what does this allow the macronutrients to do?
- Oxygen gets taken to all places of the body which allows macronutrients to get to all different parts of the body as well
