Major Minerals -- Nutrition
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27 Terms
major minerals
required in amounts of ≥100 mg/d
trace minerals
required in amounts of <100 mg/d
What mineral in the body has the greatest amount of minerals?
calcium
bioavailability
amount of a nutrient that is absorbed and made available to body cells and tissues
what are good foods for phytic acid?
wheat and other grains (binds iron and zinc)
what are good foods for oxalic acids?
leafy green plants (binds calcium)
how do we get rid of excretion from the body?
urine
what are the functions of electrolytes?
maintain fluid balance between intracellular and extracellular environment
Where does the most sodium come from in the US diet?
processed foods in grocery stores and fast food restaurants
what are the consequences of consuming too much sodium in the diet?
hypertension (heart disease and stroke)
what are the consequences of consuming too little potassium in the diet?
hypertension (heart disease and stroke; could affect bone health)
What is the normal blood pressure range
systolic <120 and diastolic <80
What is the elevated blood pressure range?
systolic 120-129 and diastolic <80
What is the high blood pressure (hypertension) stage 1 range?
systolic 130-139 and diastolic 80-89
What is the high blood pressure (hypertension) stage 2 range?
systolic 140+ and diastolic 90+
What are the risk factors for hypertension?
family history, advanced age, African-American ancestry, obesity, and physical inactivity
What disease can we treat or prevent with DASH diet?
hypertension (blood pressure)
What is the CDRR level for sodium?
2300 mg/d
What is the CDRR level for potassium? (M/F)
males=3400 mg/d; females=2600 mg/d
Functions of Chloride:
component of HCl, immune function, maintenance of acid-base balance
Functions of Magnesium
it’s a cofactor for >300 enzymes that use ATP (energy metabolism)
What are good food sources for Magnesium?
plant foods (nuts/seeds)
Major functions of calcium:
forms and maintains bone; 99% found in bone
What food is good to decrease bioavailability?
spinach
What foods are good to increase bioavailability
brussel sprouts, broccoli, kale
When do we have peak bone mass?
around 20 years old
What could increase the risk of getting osteoporosis?
females, growing older, having white or asian ancestry, having family history, having a small body frame