Questions and Answers
Which of the following are considered major minerals?
What is the threshold amount that defines trace minerals?
What are minerals?
Naturally occurring, inorganic, homogenous substances that are noncaloric.
What is the RDA value of calcium for mid adults?
Signup and view all the answers
What deficiency results in osteoporosis?
Signup and view all the answers
Food sources of calcium include _____.
Signup and view all the answers
What role does vitamin D play with minerals?
Signup and view all the answers
What can high calcium intake lead to?
Signup and view all the answers
Who is at risk for osteoporosis?
Signup and view all the answers
What are modifiable risk factors for osteoporosis?
Signup and view all the answers
What is the function of phosphorus?
Signup and view all the answers
What are good food sources of magnesium?
Signup and view all the answers
Calcium is the most abundant mineral in the body.
Signup and view all the answers
What electrolyte functions in fluid and electrolyte balance?
Signup and view all the answers
The estimated safe requirement of sodium is _____ mg.
Signup and view all the answers
What can cause hypertension related to sodium intake?
Signup and view all the answers
Fluoride is essential for life.
Signup and view all the answers
What is the main function of iron in the body?
Signup and view all the answers
What are food sources of zinc?
Signup and view all the answers
Selenium functions as an _____ agent.
Signup and view all the answers
Study Notes
Major Minerals
- Needed in larger amounts than trace minerals: calcium, phosphorus, magnesium, potassium, sodium, chloride, sulfur.
- Daily intake exceeds 100 mg.
Trace Minerals
- Essential but required in smaller amounts: iron, iodine, zinc, selenium, fluoride, chromium, manganese, molybdenum.
- Daily intake is less than 100 mg.
Overview of Minerals
- Naturally occurring, inorganic, homogenous substances.
- Macronutrients that do not provide calories.
- Best absorbed from animal sources.
Calcium
- Most abundant mineral in the body.
- Functions include bone/teeth formation, muscle contractions, nerve functioning, and blood clotting.
- Recommended Dietary Allowance (RDA): 1,000 mg for mid adults, 1,300 mg for youth, and 1,200 mg after age 50.
- Deficiency can lead to osteoporosis and stunted growth in children.
- Main food sources: milk, dairy products, bony fish, tofu, greens, and legumes.
Vitamin D and Minerals
- Essential for maintaining calcium and phosphorus levels in the body.
Calcium Toxicity
- Potential health issues: kidney stones, elevated blood calcium, constipation, interference with absorption of other minerals.
- Upper Limit (UL): 2,500 mg/day; serious risks if exceeds 5,200 mg.
Calcium Balance
- Regulated by hormones and vitamin D through the intestines, kidneys, and bones.
Osteoporosis Risk Factors
- Increased risk in postmenopausal women, those of European or Asian descent, alcoholics, and individuals with low body weight.
Modifiable Risk Factors for Osteoporosis
- Sedentary lifestyle, inadequate calcium or vitamin D intake, high protein/sodium/caffeine diets, cigarette smoking, and alcohol abuse.
Phosphorus
- 80% used for bone and teeth creation; 20% involved in energy transfer and DNA/RNA functions.
- RDA for adults: 700 mg.
Phosphorus Deficiency
- Rare but can cause appetite loss, impaired growth, muscle weakness, and bone pain.
Food Sources of Phosphorus
- Found in animal/protein-rich foods, legumes, and cola.
Magnesium
- Functions in bone and teeth building, muscle contraction, heart health, and nerve transmission.
- RDA: 400 mg for men and 310 mg for women.
- Deficiency symptoms include muscle weakness and unusual facial movements.
Toxicity of Magnesium
- Can lead to fatal outcomes such as pH imbalance and dehydration; primarily from non-food sources.
Food Sources of Magnesium
- Abundant in nuts, legumes, whole grains, green vegetables, and chocolate.
Electrolytes
- Charged particles essential for bodily functions: sodium, chloride, potassium.
Sodium
- Functions: fluid and electrolyte balance, nerve transmission, acid-base balance.
- Estimated safe requirement: 500 mg; typical American intake is 3,000-5,000 mg.
- Excessive sodium linked to hypertension and cardiovascular diseases.
DASH Diet
- Dietary Approaches to Stop Hypertension focuses on reducing sodium and increasing potassium intake.
Potassium
- Crucial for maintaining fluid and electrolyte balance, nerve transmission, and muscle contraction.
- RDA: 4,700 mg; typical intake in the U.S. is insufficient.
- Deficiency linked to hypertension, increased stroke risk, and life-threatening hypokalemia.
Chloride
- Provides fluid/electrolyte balance and acid/base balance in the body; RDA is not established.
- Found in similar sources as sodium.
Iodine
- Part of the thyroid hormone thyroxine, important for growth and metabolism.
- RDA: 150 mcg; too little can cause goiter and mental/physical retardation during pregnancy.
Iron
- Essential for hemoglobin and myoglobin; crucial for oxygen transport in red blood cells.
- RDA: 18 mg/day for women, 8 mg/day for men; women over 51 need 8 mg.
- Deficiency results in iron deficiency anemia with symptoms including fatigue and pica.
Zinc
- Important for DNA synthesis, immune function, taste perception, and wound healing.
- RDA: 11 mg for men, 8 mg for women.
- Deficiencies can impair glucose control and immune response.
Selenium
- Acts as an antioxidant; RDA: 55 mcg/day.
- Deficiency is uncommon but can increase the risk of heart disease and cancer.
Fluoride
- Supports bone and dental health; not essential for life.
- RDA: 3-4 mg/day; deficiency leads to dental cavities.
Water
- Most essential nutrient; facilitates nutrient transport, waste removal, temperature regulation, and chemical reactions.
- Primary loss occurs through urine, feces, skin, and respiration.
Studying That Suits You
Use AI to generate personalized quizzes and flashcards to suit your learning preferences.
Description
Test your knowledge of essential minerals with these flashcards from Nutrition Chapter 8. Learn about major and trace minerals, their importance, and the amounts needed by the body. Perfect for those studying nutrition or health sciences.
