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Nutrition & Metabolism > W8 - Micronutrients - Minerals > Flashcards

W8 - Micronutrients - Minerals Flashcards

1
Q

Macro mineral requirements

A

> 100mg/day

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2
Q

What minerals come under Macro minerals

A

Ca, Cl, Mg, K, P, Na, S

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3
Q

Micro mineral requirements

A

<100mg/day

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4
Q

What minerals come under Micro minerals

A

Fe, Zn, Cu, Cr, Co, Mn, I, F, Mo, Se

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5
Q

Can minerals be found in processed foods?

A

NO

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6
Q

Which minerals have a limited absorption by the body?

A

Calcium

Iron

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7
Q

What % of the iron that we eat do we absorb?

A

~30%

Depending on whether its heam or non-haem

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8
Q

Which type of iron are humans better at absorbing?

A

Heam

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9
Q

Which minerals can excess absorption impair absorption of other nutrients?

A

Calcium - can impair Fe + Zn absorption

Zinc - can impair copper absorption

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10
Q

Which minerals can be excreted by the kidneys if there’s a moderate excess amount?

A

Na, K, Ca, Cl + PO4

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11
Q

Which minerals are the most commonly supplemented?

A

Calcium + Iron

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12
Q

What are the 3 main functions of Iron in the body?

A

O2 transport + utilisation

Helping in energy production

Immune system support

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13
Q

In which foods can heam iron be found?

A

ONLY animal foods

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14
Q

In which foods can non-heam iron be found?

A

Plants

Not as well absorbed by the body as heam iron

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15
Q

What can help one absorb more non-haem iron?

A

Vitamin C or Calcium

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16
Q

Between what % can the absorption of non-haem be between?

A

1-20%

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17
Q

RDA for iron

A

M: 8-10mg

F: 18mg

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18
Q

What % of body iron is in Hb?

A

74%

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19
Q

With what protein is iron stored in the body?

A

Ferritin

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20
Q

Who has higher levels of ferritin? Males or females?

A

Males

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21
Q

Where is ferritin mostly stored?

A

Liver

Spleen

Bone

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22
Q

What happens to soluble ferritin?

A

Released from cells to plasma in direct proportion to cellular ferritin content.

23
Q

What transports iron from ingested food to the bodys tissues?

A

Transferrin

24
Q

Iron depletion

A

Normal hematocrit + Hb

Serum ferritin is less than 30

Normal transferrin saturation

25
Q

To who is iron depletion common to?

A

Athletes but has no performance effect

26
Q

Consequences to Iron deficiency

A

Fatigue + lethargy

⬆️ frequency of infections

⬇️ resistance to cold

Impaired learning

Hypoferrimia

27
Q

What is one of the big ways to lose iron?

A

Through sweat

28
Q

What can exercise in the heat lead to a sweat rate of?

A

2L / hr

29
Q

How is the salt value calculated?

A

Sodium value x 2.5

30
Q

RDA for sodium

A

2.4g

31
Q

RDA for salt

A

6g

32
Q

Importance of sodium in the body

A

Maintain fluid balance, osmotic pressure + bp

33
Q

Consequences to high intake of sodium

A

⬆️ ECF vol

Hypertension

34
Q

Zinc importance

A

Energy production

Macronutrient metabolism

Cell replication

Wound healing

Hormones

Enzymes

Appetite regulation

35
Q

Where is zinc stored in the body?

A

60% muscle

30% bone

36
Q

Total amount of zinc in body

A

2g

37
Q

Which muscle fibres have high concentrations of zinc?

A

Slow twitch

38
Q

What does prolonged exercise mean in regards to zinc?

A

Big losses through sweat + urine

39
Q

What is oral zinc supplementation effective in?

A

Restoring normal eating behaviour + body weight in those suffering from anorexia nervosa.

40
Q

What can inadequate zinc intake result in?

A

⬇️ appetite = eating disorder

41
Q

RDA for magnesium

A

M: 400-420mg/day

F: 310-320mg/day

42
Q

What can impair magnesium absorption?

A

Too much fibre

43
Q

What can help with magnesium absorption?

A

Vitamin D

44
Q

What can magnesium deficiency result in?

A

NM abnormalities

Muscle weakness

Cramps

Structural damage to muscle fibres

Low calcium + potassium

Mood

45
Q

What can too much magnesium result in?

A

Loose stools

46
Q

What hormones regulate bone turnover?

A

Calcitonin

Parathyroid

47
Q

What does the parathyroid hormone stimulate?

A

Demineralisation

48
Q

What amount of calcium is recommended to protect against osteoporosis?

A

1000-1200mg/day

49
Q

What can the development of osteoporosis be from?

A

Low oestrogen levels

Alcohol

Caffeine intake

Family history

If female

Amount + type of PA

50
Q

What is most responsive to changes in zinc?

A

Bone

51
Q

Why is the assessment of mineral status of an athlete difficult?

A

Differences in bioavailability of trace element foods

Not all foods have been analysed for mineral composition

Plasma mineral conc doesn’t always give accurate reflection of total body stores of mineral

52
Q

In what minerals is there likely to be an increased requirement after heavy training?

A

Iron

Zinc

Magnesium

Sodium

53
Q

Which athletes are at risk of inadequate iron + calcium intakes?

A

Young

Female

Those w. low energy intakes

Weight category sports

Vegetarians

Those in hot climates

Nutrition & Metabolism (17 decks)

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