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15 Cards in this Set

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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