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31 Cards in this Set
- Front
- Back
Which minerals are people in the US likely to be deficient in and what are the conditions they would suffer deficiencies in? (3)
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*Ca++ in children and teens
*Mg+ *Iron in women, esp. in child-bearing years |
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Which mineral are people in the US likely to have too much of? (1)
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*Na+
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functions of Ca++ (5)
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bones and teeth (combined w/ Phosphorus), muscle contraction, nerve transmission, blood clotting, blood pressure
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food sources of Ca++
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milk, dairy products (cabbage, broccoli, cauliflower, cabbage, breads, crackers)
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toxicity in Ca++
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interferes with absorption of other minerals, kidney stones
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functions of Mg+ (9)
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building protein, used in energy, assists enzyme operation, assists metabolism of K+ Ca++ and vit. D, critical to normal heart function, bone mineralization, immune function, muscle function, nerve function
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food sources of Mg+
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nuts, legumes, whole grains, dark green veggies, seafood, chocolate
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function of Na+ (4)
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fluid balance, acid/base balance, nerve impulses, muscle contraction
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food sources of Na+
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salt, processed foods, seasonings, condiments, fast food
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functions of K+ (3)
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fluid balance, nerve transmission, muscle tension and relaxation
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food sources of K+
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all whole foods, especially unprocessed fruits and veggies (found in cells)
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functions of Iron (2)
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carries oxygen as hemoglobin in blood and myoglobin in muscles, required for all cell processes (energy)
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food sources of Iron
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heme: in animal flesh (darker the meat, the more heme)
non-heme: in plants and animal flesh (legumes, enriched/whole grains, green leafy vegetables, dried fruit) |
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Deficiencies of Iron
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microcytic anemia: weakness, fatigue, pale skin, pale concave nails, headaches, inability to concentrate
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toxicities of Iron
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iron poisoning can be fatal (mostly for kids), liver damage, increased number of infections- are some hereditary diseases that increase Iron absorption
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what things increase Iron absorption?
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MFP factor (eat 3 oz of meat with meal), eat vit. C in meal, cook in cast-iron pots or dutch ovens
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what things decrease Iron absorption?
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tannis from teas, calcium and phosphorus (Ca eaten with meal doesn't affect), phytates (excessive intake of legumes and whole grains, leavened whole grain bread releases Fe)
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functions of Iodine
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synthesizes thyroid hormone which regulates basal metabolism
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food sources of Iodine
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sea food (not sea salt), fast foods, baked goods, milk, iodized salt
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deficiencies of Iodine
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goiters, cretinism (severe mental retardation in children born from iodine-deficient mothers)- occurs in isolated areas
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what are the two minerals whose content in food varies with the soil content?
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Iodine and Selenium
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Sodium toxicities
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correlates with high blood pressure and aggravated hypertension
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functions of Zinc (4)
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hormones, synthesis of proteins, growth, wound healing
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food sources of Zinc
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protein-contained foods (especially meats and dairy)(plants and animals)
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deficiencies of Zinc
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poor growth, lock of sexual maturation
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functions Selenium (1)
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part of anti-oxidant enzyme system by sparing Vitamin E
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functions of Fluoride (3)
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strengthen tooth enamel, especially during teeth formation, decrease bacteria forming acid, promote re-mineralization
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Why does Osteoporosis increase with age?
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Vitamin D production decreases, Ca absorption decreases, other hormonal changes.
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Osteoporosis prevention (1) and treatment (4)
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prevention- maximizing Ca++ deposits in youth
treatment- medications can help restore bones, weight-bearing exercises, adequate Ca++, vit. D is still necessary |
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factors that affect Osteoporosis (8)
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age, gender, weight, physical activity, genetics, race (whites more) smoking and alcohol, Ca++ and vit. D intake
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what are the functions of water? (7)
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transport, solvent, lubricant, cushion, mucus membranes, temperature regulation, cleansing
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