Reading...
Play button
Play button
Use LEFT and RIGHT arrow keys to navigate between flashcards;
Use UP and DOWN arrow keys to flip the card;
H to show hint;
A reads text to speech;
15 Cards in this Set
- Front
- Back
|
What are the major minerals?
|
-Calcium, Phosphorous, Magnesium, Potassium, Sodium, Chloride, and Sulfur
|
|
|
What are the trace minerals?
|
-Iron, Iodine, Zinc, Selenium, Fluoride, Chronium, Magnese, Molybdenum
|
|
|
What is the energy value of minerals?
Are minerals a micronutrient or macronutrient? What kinds of foods are minerals concentrated in? |
-0 kcal/gram
-Micronutrient -Typically heavily concentrated in animal foods -Absorbed best if ingested through animal foods |
|
|
What minerals are bone builders?
|
-Calcium, Phosphorous, and Magnesium
|
|
|
Calcium:
Function RDA Deficiency Food Sources |
-Functions: principle mineral of bone/teeth, muscle concentration, nerve functioning, blood clotting, and blood pressure
-RDA: 1000 mg mid adult 1300 mg youth 1200 mg after 50 years -Deficiency: Osteoporosis -Food Sources: milk and milk products, bony fish, tofu, greens, and legumes |
|
|
Who is at risk for Osteoporosis?
|
-Postmenopausal women
-European, asian decent -Alcoholics -Thinness |
|
|
What are the risk factors for Osteoporosis? (3)
|
-Low Calcium/Vitamin D intake
-Cigarette smoking -Inactivity |
|
|
What are some measures one can take to prevent Osteoporosis? (5)
|
-Adequate Calcium and Vitamin D intake
-HRT -Regular weight bearing physical activity -Avoid smoking and excessive alcohol -Consume protein, sodium, caffeine, and soft drinks in moderation |
|
|
What are the best calcium supplements? (3)
|
-Calcium carbonate
-Calcium atrate -Calcium gluconate |
|
|
What is one "OK" calcium supplement?
|
-Antacids
|
|
|
Phosphorous:
Functions RDA Deficiency Food Sources |
-Functions: bone/teeth builder, energy transfer (ATP), and phospholipid
-RDA: 700 mg for adults -Deficiency: appetite loss, impaired growth, deficiency is RARE, THIS IS THE MOST UNLIKELY DEFICIENCY! -Food sources: animal/protein rich foods, legumes, and Cola |
|
|
Magnesium:
Functions RDA Deficiency Food sources |
Functions: bone/teeth builder, muscle concentration, blood pressure, and nerve transmission
RDA: 320-420 mg -Deficiency: muscle weakness, and bizarre movements of eye and face -Food sources: nuts, legumes, whole grains, green vegetables, and chocolate |
|
|
What are the electrolytes?
Definition and 3 examples |
-The charged particles
-EX: sodium, chloride, and potassium |
|
|
Sodium:
-Functions -Estimated Safe Requirement -DV -Typical American Diet |
-Functions: fluid/electrolyte balance, acid/base balance, and nerve transmission
-Safe Requirement: 500 mg -DV: 2400 mg -Typical American Diet: 3000-6000 mg |
|
|
Sodium:
Deficiency Food Sources "AKA" |
-Deficiency: Hyponatremia, and muscle cramps
-Food Sources: processed convience foods, fast foods, and condiments -"AKA": Extracellular cation |
