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25 Cards in this Set
- Front
- Back
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What are Minerals? |
- Inorganic Molecules - Essential for Human Survival - No caloric Value - Not degraded by cooking or digestion |
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Major Minerals |
-Needed > 100 mg - Calcium - Sodium - Potassium |
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Minor Minerals |
- Needed < 100 mg - Iron - Iodine - Zinc - Chromium |
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Mineral Bioavailability |
Determining Factors: - Speed which bolus travels through GI tract - Competition from other minerals - Disease States - Amount already in body |
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Calcium |
- Most abundant mineral in body - Functions: Blood clotting, muscle contractions, nerve transmission, bone formation Deficiency: muscle spasms, convulsions, low bone density Toxicity: Calcium deposits, kidney stones, fatigue |
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Calcium Supplements |
- Calcium Carbonate (Tums) - Calcium Citrate (Citracal) - Absorb more calcium here than tums |
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Phosphorus |
Functions: Bone and tooth formation, cell membrane formation, enzyme activity Deficiency: Bone malformation, bone pain, muscle weakness Toxicity: Altered calcium metabolism, osteoporosis |
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Magnesium |
Functions: Bone formation, blood clotting, regulate blood pressure, enzyme activity Deficiency: Irritability, muscle cramps, heart arrhythmias, hypertension Toxicity: Nausea, vomiting, diarrhea, muscle weakness |
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Sodium |
Function: Major electrolyte, nerve impulse transmission, muscle contraction, regulation of blood pressure Deficiency: Hyponatremia, nausea/vomiting, seizure/coma Toxicity: Swelling, increase blood pressure |
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Chloride |
Function: Major electrolyte, Nerve transmission, Aids in digestion (HCl), fluid balance Deficiency: Increase blood pH, abnormal heart rhythm, poor blood flow Toxicity: Increased blood pressure |
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Potassium |
Function: Major electrolyte, nerve transmission, muscle contraction, Blood pressure regulation Deficiency: Muscle cramping & weakness, no appetite, heart arrythmias No Toxicity |
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Dash Diet (Dietary Action to Stop Hypertension) |
- High fruits & veggies - High in whole grain - Low in fat and non-fat dairy Goal: - Increase Potassium intake - Decrease Sodium intake |
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Sulfur |
- Hundreds of sulfur containing compounds in body No Deficiency symptoms Toxicity: Diarrhea and colitis |
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Iron |
Functions: Oxygen transport, hemoglobin & myoglobin Vegetarians need more iron Deficiency: Are common, anemia & fatigue Toxicity: Nausea & diarrhea, hemacromatosis |
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Why are athletes at risk for iron deficiencies? |
- Low dietary Intake (vegetarians) - Increased demand for hemoglobin & myoglobin - Loss through sweat - mechanical hemolysis |
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Zinc |
Functions: Cofactor in 200 enzyme systems (wound healing, growth maintenance, protein synthesis) Deficiency: Rare, poor immunity, dermatitis, diarrhea Toxicity: Increased LDL, Anemia, nausea vomiting |
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Chromium |
Functions: Enhances insulin function, decreases cellular insulin resistance Deficiency: High blood sugar, decrease muscle endurance Toxicity: Decrease Zn and Fe absorption |
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Fluoride |
Functions: Bone & tooth mineralization, prevent dental carries, ligament/tendon strength Deficiency: Dental carries & bone fractures Toxicity: Fluorosis, gastritis, stiff joints |
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Copper |
Functions: Iron metabolism, antioxidant cofactor, enzyme cofactor tissue growth Deficiency: Anemia, Menkes syndrome Toxicity: GI distress, Liver disease, Wilson disease |
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Manganese |
Functions: Enzyme Cofactor (metabolism, antioxidant, tissue growth) Deficiency: Poor growth, altered CHO & fat metabolism Toxicity: fatigue, weakness, neuro problems |
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Iodine |
Functions: Synthesis thyroid hormone Deficiency: Weight gain, cold intolerance, goiter Toxicity: Goiter |
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Molybdenum |
Function: Antioxidant cofactor, enzyme cofactor in metabolism of amino acids containing sulfur Deficiency: Rare Toxicity: Decrease copper absorption |
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Selenium |
Functions: Component of many body proteins, Enzyme cofactor (immune, Thyroid, & antioxidant functions) Deficiency: Cardiomyopathy Toxicity: Hair and nail loss |
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Mineral Supplementations? |
Calcium: Magnesium: Regulate B.P. Sodium: Endurance runners Iron: Females |
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Increasing/Decreasing Bioavailability |
- Vitamin C increases Absorption - Caffeine hinders absorption abilities |
