Nutrition Chapter 9 Minerals

Front 1

RDA for sodium
UL for sodium

Back 1

1,500 mg = RDA
2,300 mg = UL

Hint 1

Note:
American Adult Average = >3,400 mg

Front 2

Food sources for sodium (where does salt in our food come from in terms of percentages)

Back 2

77% comes from sodium in food (added during processing)

12% is present in foods naturally

6% is added to foods at the table

5% is added to foods during cooking at home

Front 3

Sodium functions

Back 3

Chief extracellular ion

Regulation of fluid balance

Essential for muscle contractions & nerve conduction

Front 4

Sodium sensitivity/too much sodium

Back 4

Kidney disease

African-Americans (prone to)

Over 50 years (prone to)

Parent had high blood pressure (prone to)

Front 5

Potassium functions (3)

Back 5

Chief intracellular ion

Fluid balance
Muscle extraction & nerve transmission
Associated with lowering blood pressure

Front 6

RDA for potassium
Typical intake

Back 6

AI = 4,700 mg/day
Typical intake = 2000-3000 mg/day

Front 7

Diuretics

Back 7

Cause urinary out-put/urination

May deplete potassium levels

Front 8

Sources of potassium

Back 8

Veggies and fruits

Front 9

Where is calcium primarily found in body

Back 9

Most abundant mineral in body

99% fond in bones (including teeth)

Front 10

Functions of calcium
(Done by other 1% not stored in bones)

Back 10

Regulated muscle contraction
Nerve trasmission
Blood clotting

Front 11

Absorption of calcium

Back 11

Requires Vitamin D intake

Normall absorb ~25% in foods

Increased in times of need (60% is absorbed)
-Pregnancy and childhood

Front 12

Blood calcium
Why is this level maintained?

Back 12

1% of total blood calcium

When it drops below a certain number body wants to bring it back to neutral state (vice versa)

Maintained at the price of bone calcium

Sets the stage for future bone fractures

Front 13

Osteoporosis (Deficiency of calcium)

Back 13

Adult bone loss

A pediatric disease with geriatric consequences (choice in early life effect getting osteoporosis in later life)

Front 14

Bone growth mass

Rapid growth --> Net bone loss

Back 14

Rapid & continual growth continues throughout adolescence

Peak bone mass = mid 20s

Bone loss begins = ~30 (net loss)

Hint 14

Women experience increased bone loss after menopause

Front 15

Sources of calcium

Back 15

Dairy
Milk
Cheese
Greens (not spinach-oxalates)
Fortified fruit drinks

Front 16

Deficiency of magnesium

Back 16

Diuretics (more susceptible to deficiency)

Antibiotic: Tetracycline (inhibits magnesium absorption)

Front 17

Toxicity of magnesium

Back 17

Abuse of laxative & antacids

Seen in eating disorders (leads to heart problems)

Front 18

Food sources of magnesium

Back 18

Vegetables: spinach, squash & beans
Whole-grains
Fruits: bananas
Milk/Yogurt

Front 19

What is iron associated with (2)

Back 19

Hemoglobin (RBC)
Myoglobin (Muscle)

Front 20

Types of iron

Heme vs Non-heme iron

Back 20

Heme iron:
40% of the iron in meat, poultry and fish is well absorbed

Non-heme iron:
60% of the iron in animal tissue and all the iron in plants are less well absorbed

Front 21

Anemia (Iron deficiency)

Back 21

Decreased RBC
Less oxygen to tissues
Impaired mental/physical activity

Front 22

Pica (Iron deficiency)

Back 22

Where one eats strange things
-Dirt, clay, paste, ice, etc

Front 23

Who is most at risk for iron deficiency?

Back 23

Women and children

Front 24

Hemochromatosis (3)
(Iron toxicity)

Back 24

Serious: especially for children
Genetic disease related to iron toxicity
Born with it: body doesn't handle iron well
Iron deposits in organs, leading to organ damage

Front 25

Iodine/Iodide functions

Back 25

Important in the production of thyroid hormone (thyroxin)

Front 26

Thyroxin

Back 26

Helps regulate many processes-including metabolic rate and mood

Front 27

Iodine/Iodide deficiency

Back 27

Cells of thyroid enlarge in an attempt to trap more iodine; resulting in a goiter (large lump under the neck)

Symptoms:
Sluggishness, goiter, & weight gain

Front 28

Thyroid functions

Back 28

Basal metabolism --> therefore when the thyroid stops functioning the basal metabolism lowers/stops being regulated and the person gains weight

Front 29

Cretinism (Iodide/Iodine deficiency during pregnancy)

Back 29

Mental and growth impairments
Can be reversed

Front 30

Iodine/Iodide toxicity

Back 30

Excess can enlarge thyroid-same as deficiency

Radiation exposure (living near a power point) -->One is given iodine supplements to flush out the system of radioactive waste (urine)

Front 31

Iodine/Iodide Sources

Back 31

Ocean products (except sea-salt)
Plants grown in soil rich in iodine (Soil near ocean)
Fortified NaCl (1/2 teaspoon)

Front 32

Functions of zinc (6)

Back 32

Enzyme reactions
DNA synthesis
Wound healing
Immune system
Sexual maturity
Taste perception

Front 33

Zinc deficiency

Back 33

First reported in boys in the middle east due to unleavened bread lacking yeast

Front 34

Sources of Zinc

Back 34

Animals: Beef, oysters, milk
Fortified cereals
Whole-grains
Beans

Front 35

Chromium

Back 35

Most recent mineral discovered (essential)
No classic deficiency or toxicity knowledge

Front 36

Functions of chromium

Back 36

Helps insulin function
May prevent insulin resistance
Doesn't help build muscle mass

Front 37

Food sources of chromium

Back 37

Whole-grains
Pork
Eggs (yolks)
Mushrooms
Beer

Front 38

Flouride

Functions & Toxicity

Back 38

Function:
Helps prevent cavities

Toxicity:
Fluorosis- Mottling of the teeth and damage to the bones

Front 39

What in spinach binds another mineral, and what is that mineral?

Back 39

oxalate binds calcium

Front 40

What in fiber binds another mineral, and what is that mineral?

Back 40

Phytate binds iron and zinc