Hlth Basic Human Nutrition - Unit 7 (Ch. 12, 13)

Front 1

Minerals

Back 1

= inorganic nutrients (they do not contain carbon) that cannot be destroyed by heat, light or other processing means.

Their bioavailability depends on: quantity consumed, interaction with chemical binders, other nutrients and physiological health

Front 2

Sodium

Back 2

involved in maintenance of normal fluid and ion balance, and assisting in neuronal signalling

People only require a small amount of sodium but we tend to grossly exceed this value:

The mean intake amongst Canadians is 3400mg/day, while less than 2300mg/day (1 tsp salt) are recommended

increased sodium can lead to hypertension (high BP) in some people. Salt-sensitive ppl = with hypertension, African Americans, and ppl over 40

increase in salt ingestion can cause an increase in calcium excretion

processed foods contain a high amount of sodium

Deficiency symptoms: muscle cramps, and loss of appetite.

Toxicity symptoms: increased BP and edema.

Front 3

Chloride

Back 3

Chloride is the major ion of extra cellular fluid and it moves freely across membranes.

involved in maintaining fluid and electrolyte balance (like sodium)

The adequate intake is easily obtainable from salt, soy sauce, and processed foods.

Even those trying to reduce sodium intake generally still get enough chloride.

Deficiency may occur in response to heavy sweating, vomiting, and diarrhea.

Toxicity may induce vomiting.

Front 4

Potassium

Back 4

found inside cells, participating largely in maintenance of fluid and electrolyte levels, neuronal signalling and muscle contraction (heart beat)

The AI is easily obtained from fresh, whole foods (meats, milk, fruit, and vegetables).

Diets high in potassium have a blood pressure-lowering and prevention effec

deficiency is usually the result of vomiting, dehydration, diarrhea, use of diuretics, steroids and laxatives.

Symptoms: muscle weakness and paralysis.

Toxicity may result from supplements (including some fitness drinks) or Potassium Chloride (a salt replacement).

Symptoms: muscle weakness and vomiting.

Front 5

Calcium

Back 5

most abundant mineral in the body, majority is found in teeth and bone

to identify a deficiency one cannot look at blood levels: rather bone loss

adults absorb 25% of ingested calcium, children & pregnant women absorb 50-60%.

absorption is enhanced by: Stomach acid and Vitamin D

absorption is inhibited by: decreased Stomach acid and Vitamin D, Increased phosphorus, High fibre diet, presence of phytates or oxalates

Front 6

what are phytates and oxalates?

Back 6

examples of chemical binders which bind to calcium and inhibit its absorption.

Front 7

Calcium Deficiency

Back 7

= Osteoporosis = loss of bone density

(--> increased incidence of fractures & pain)

more common cause is loss of estrogen production in menopausal women

After age 30, people tend to gradually lose bone mass

Front 8

those with peak bone mass developed prior to age 30, will be ________(less/more) susceptible to developing osteoporosis later in life.

Back 8

those with peak bone mass developed prior to age 30, will be LESS susceptible to developing osteoporosis later in life.

Front 9

Phosphorus

Back 9

2nd most abundant mineral in the body. 85% of it is found bound to calcium in bones and teeth.

part of DNA and RNA and necessary for the activation of many enzymes and B vitamins

found in all animal-based foods, such as meat, milk, eggs, and fish.

Front 10

Magnesium

Back 10

barely qualifies as a major mineral because of the small amount in the body. 50% in bone, 50% in muscle, 1% in the extracellular fluid.

part of the protein-making machinery and is necessary for energy metabolism.

major role as catalyst, act in muscle contraction, supports immune system, and prevents dental caries

toxicity is rare, but can be fatal, and generally occurs only with supplements.

found in legumes, nuts, seeds and whole grains.

Deficiency is rare although but intake in the US is below recommendations.

Deficiency may occur with alcohol abuse, protein malnutrition, kidney disease, prolonged vomiting and diarrhea.

Deficiency may cause tetany, impaired central nervous system activity.

Front 11

Sulfate

Back 11

easily met by eating a variety of foods.

also received from the amino acids methionine and cysteine, thus diets with adequate protein have adequate sulfate.

large role in shaping proteins because of sulfur bonds.

Front 12

Trace Minerals

Back 12

“are essential mineral nutrients the human body requires in relatively small amounts (less than 100milligrams per day); sometimes called micrometals”

Despite the fact that so little is required, iron deficiency represents the most common malnutrition disease in North America.

examples: Iron, Zinc, Iodine, Selenium, Copper, Manganese, Fluoride, Chromium,

Molybdenum

Front 13

Iron

Back 13

chief function is oxygen delivery

deficiency symptom: anemia.

Generally, women are more susceptible due to menstruation and in general ingest less meat.

In iron deficiency anemia, blood cells are pale and small (hypochromic, microcytic) and can’t carry enough oxygen.

Our bodies are capable of absorbing heme-sources of iron (iron found with hemoglobin in animal sources) and non-heme iron

the human body absorbs a greater amount of heme-iron, versus non-heme iron

found in meat, fish and poultry (& legumes, and some vegetables )

Difficult to estimate the amount of iron absorbed because of possibility of presence of enhancers and inhibitors.

Most important factors enhancing/inhibiting absorption = MFP , Vitamin C and Phytates.

Front 14

Absorption of nonheme iron can be enhanced by the presence of the following nutrients or substances:

Back 14

1) MFP (found in meat fish and poultry, promotes the absorption of nonheme iron from other foods)

2) Vitamin C (enhances nonheme iron absorption by keeping iron in the reduced ferrous form)

3) Acid

4) Sugars

Front 15

Non-heme iron absorption can be decreased in the presence of the following nutrients or substances:

Back 15

1) Phytates (legumes, grains and rice)

2) Vegetable proteins (soybeans, legumes, nuts)

3) Calcium (milk)

4) Tannic acid (and other polyphenols in coffee and tea)

Front 16

A hormone that is very important to iron balance is ?

Back 16

Hepcidin

produced by the liver.

helps limit absorption from the small intestine and controls release from the liver, spleen and bone marrow.

Test your understanding: Would hepcidin production increase or decrease in iron overoad? INCREASE (?)

Front 17

Stages of iron deficiency:

Back 17

Stage 1 – iron stores diminish

Stage 2 – decrease in transport iron

Stage 3- limited hemoglobin production.

Front 18

Pica

Back 18

= a craving for and consumption of nonfood substances.

i.e. Chalk, starch, ice

poorly understood, but sometimes seen in some iron-deficient people.

Front 19

Iron overload and Iron poisoning

Hemochromatosis

Back 19

Hemochromatosis = a genetically determined failure to prevent absorption of unneeded dietary iron that ----> characterized by iron overload and tissue damage

High doses of supplements --> Nausea, vomiting, diarrhea and constipation

In children --> nausea, vomiting, diarrhea, a rapid heartbeat, weak pulse, dizziness, shock and confusion. Death can occur in young children (because of free radical damage?)

Front 20

Zinc

Back 20

Trace Materia

cofactor for a variety of enzymes, hence playing an important role in growth, energy metabolism, reproduction

found in meats, fish, poultry, whole grains and vegetables

Zinc deficiency hinders digestion and absorption causing diarrhea and worsening malnutrition. It also impairs the immune response

Symptoms: impaired sperm count, growth retardation, altered taste, loss of appetite and poor wound healing.

High doses may cause diarrhea, vomiting, headaches and exhaustion.

Front 21

Metalloenzymes

Back 21

enzymes that contain one or more minerals as part of their structure.

Like iron, zinc is recycled therefore it is less subject to losses.

Front 22

zinc and iron

Back 22

because both iron and zinc bind to blood transferrin, high levels of one will inhibit absorption of the other.

Front 23

Iodine

Back 23

trace material

component of thyroid hormones, involved in maintaining metabolic rate, temperature regulation, growth

deficiency: enlargement of the thyroid gland (goiter) and decreased synthesis of thyroid hormones,

Deficiencies = uncommon because table salt is fortified with iodide.

found in seafood, bread, dairy products

Iodine toxicity can cause enlarged thyroid

Front 24

Selenium

Back 24

trace material, antioxidant

found in seafood, meat and whole grains. Selenium content of fruits and vegetables depends on soil content.

Deficiency is associated with Keshan disease (changes in heart tissue)

Toxicity is caused generally by supplements. Symptoms: brittleness and loss of hair and nails, nervous system abnormalities.

Front 25

Copper

Back 25

necessary for the absorption and use of iron

help in collagen formation and wound healing and participate in protection against free radicals.

In Menke’s disease intestinal cells can absorb copper but can not release it into circulation causing copper deficiency.

Toxicity = from supplements and may cause liver disease. In Wilson’s disease copper accumulates in the liver and the brain.

Front 26

Fluoride

Back 26

trace material

important role in preventing tooth decay

Toxicity: fluorosis, permanent discolouration of teeth during tooth development

found in: water, tea, seafood, toothpaste

Front 27

Chromium

Back 27

trace material

participates in carbohydrate and lipid metabolism.

Deficiency may cause diabetes-like symptoms

found in yeast, liver and whole grains.