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19 Cards in this Set
- Front
- Back
Trace Minerals
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need <100mg/day (22)
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Major MInerals
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need >100mg/day (7)
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Increase minerals
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when body becomes more efficient at digesting them or when mixtures of vitamins and minerals cause increase
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decrease minerals
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because of fiber or certainminerals being mixed with other minerals
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Excretion of minerals
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urinary loss
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Sodium Chloride functions:
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electrolyte, fluid balance, regulate blood pressure, muscle contraction, nerve impulse
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Sodium Chloride food sources:
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table salt, snack foods and processed foods
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Recommended intake of NaCl
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Ai 2300 mg/day
UL 3600 mg/day sodium free = <5 mg |
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Potassium
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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 |
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Major Minerals
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calcium
phosphorus magnesium |
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Calcium
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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 |
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Phosphorus
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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 |
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Magnesium
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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 |
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Trace Minerals
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Iron
Zinc Iodine Fluoride Selenium |
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Iron
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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 |
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Zinc
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Function: cofactor in metabolism, growth, sexual development
immune function Food Sources: protein rich foods (animals) whole grains RDA UL |
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Iodine
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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 |
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Fluoride
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function: strength and mineralize teeth and bones, prevents cavities
Sources: fluoridate water, toothpaste Toxicity: weakening of teeth, mottling of teeth UL |
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Selenium
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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 |