Nutrition - Chapter 9 Minerals

Front 1

Trace Minerals

Back 1

need <100mg/day (22)

Front 2

Major MInerals

Back 2

need >100mg/day (7)

Front 3

Increase minerals

Back 3

when body becomes more efficient at digesting them or when mixtures of vitamins and minerals cause increase

Front 4

decrease minerals

Back 4

because of fiber or certainminerals being mixed with other minerals

Front 5

Excretion of minerals

Back 5

urinary loss

Front 6

Sodium Chloride functions:

Back 6

electrolyte, fluid balance, regulate blood pressure, muscle contraction, nerve impulse

Front 7

Sodium Chloride food sources:

Back 7

table salt, snack foods and processed foods

Front 8

Recommended intake of NaCl

Back 8

Ai 2300 mg/day
UL 3600 mg/day
sodium free = <5 mg

Front 9

Potassium

Back 9

functions: electrolyte, fluid balance, nerve impulse, muscle contraction, heart muscle, decreases BP
Deficiency: heart failure, muscle paralysis
individuals at risk: excessive vomiting, diarrhea, perspiration, anorexia
NO UL

Front 10

Major Minerals

Back 10

calcium
phosphorus
magnesium

Front 11

Calcium

Back 11

Most abundant mineral in body
99% in bones and teeth 1% regulatory(nerves and muscles, blood clotting, cofactor in energy metabolism)
Deficiency: Osteoporosis; Tetany (painful muscle spasms) Hemorrhaging
Food Sources: milk and dairy, canned fish, tofu, veggies
NOT good absorption, need more acid stomach and be younger
Toxicity: kidney damage, soft tissue mineralization, interferes with absorption of iron
AI
UL

Front 12

Phosphorus

Back 12

functions: 85%in bones and teeth, ATP
Deficiency: bone loss and weakness
Food Sources: Dairy products, additives, soft drinks
RDA
Toxicity: kidney damage, soft tissue mineralization

Front 13

Magnesium

Back 13

Functions: bone, energy metabolism, cardiac function
Deficiency: bone loss, weakness, irregular heart beat
Food Source: veggies, whole grains, nuts meats, Chocolate
RDA
UL
Toxicity: Diarrhea, weakness, coma

Front 14

Trace Minerals

Back 14

Iron
Zinc
Iodine
Fluoride
Selenium

Front 15

Iron

Back 15

function: brain dev, cofactor in metab., immune func., hemoglobin/myoglobin
Deficiency: anemia, decreased immune function
at risk individuals: blood loss, pregnant women, infants, vegans
Food Sources: animal foods have HEME iron, plant foods have non heme iron, enriched foods
RDA (womens is higher)
Facts: Stores are depleted by 4-6 months, breast milk is poor source, but formula is good source
increase iron absorption:heme iron, body need and vit C
decrease iron absorption: fiber, tea, coffee, calcium
UL

Front 16

Zinc

Back 16

Function: cofactor in metabolism, growth, sexual development
immune function
Food Sources: protein rich foods (animals) whole grains
RDA
UL

Front 17

Iodine

Back 17

function: Thyroid Gland (regulates metabolic rate, growth, CNS dev)
Deficiency: goiter (Adults)
Cretinism (children whose mother was deficient during pregnancy)
Food Sources: iodized salt, seafood, dairy
Toxicity: goiter

Front 18

Fluoride

Back 18

function: strength and mineralize teeth and bones, prevents cavities
Sources: fluoridate water, toothpaste
Toxicity: weakening of teeth, mottling of teeth
UL

Front 19

Selenium

Back 19

functions: antioxidant, spares Vit E., prevents prostate cancer maybe
Food Sources: seafood, organ meat, nuts, cereals, (plant foods with good soil)
Deficiency: muscle pain, heart muscle damage, Keshan Disease (young children's heart disease)
UL
toxicity: garlicky breath, hair loss, nausea, vomiting, weakness, liver