Chapter 9 – Major Minerals and Water

Vocabulary flashcards covering essential terms, minerals, processes, and health concepts from the Chapter 9 lecture on major minerals and water.

Major minerals

Essential minerals required in amounts greater than 100 mg per day (e.g., sodium, potassium, chloride, calcium, magnesium, phosphorus, and sulfur).

Trace minerals

Essential minerals needed in amounts less than 100 mg per day (e.g., iron, zinc, copper, iodine, selenium).

Electrolyte

Electrically charged mineral ion in body fluids that helps maintain fluid balance, transmit nerve impulses, and support muscle contraction.

Calcium (Ca)

Most abundant body mineral; 99 % in bones and teeth, 1 % in fluids where it aids blood clotting, muscle contraction, nerve transmission, and hormone secretion.

Calcium homeostasis

Hormonal regulation that keeps blood calcium within a narrow range through actions of PTH and vitamin D on intestines, bone, and kidneys.

Parathyroid hormone (PTH)

Hormone released when blood calcium falls; stimulates active vitamin D formation, increases calcium absorption, and mobilizes bone calcium.

Vitamin D (active form)

Hormone-like vitamin stimulated by PTH that increases intestinal calcium absorption and works with PTH to release bone calcium.

Bone remodeling

Continuous breakdown and rebuilding of bone tissue to maintain blood calcium and adapt to stress.

Peak bone density

Maximum bone mass achieved in early adulthood; higher levels lower later risk of osteoporosis.

Osteoporosis

Disease characterized by low bone density and fragile bones, raising fracture risk.

Hypercalcemia

Abnormally high blood calcium, often from excessive supplements; can cause constipation, kidney stones, and impaired iron absorption.

Magnesium (Mg)

Cofactor for 300+ enzymes; supports muscle and nerve function, energy metabolism, vitamin D activation, and bone structure.

Magnesium deficiency

Usually rare but may raise risk of osteoporosis, hypertension, diabetes, and atherosclerosis.

Phosphorus (P)

Second most abundant mineral; component of bone, phospholipids, DNA/RNA, and key to energy metabolism and acid–base balance.

Sulfur (S)

Mineral present in amino acids cysteine and methionine and in B-vitamins thiamine and biotin; toxicity and deficiency are rare.

Sodium (Na⁺)

Primary extracellular electrolyte regulating fluid balance, blood pressure, nerve impulses, muscle contraction, and nutrient transport.

Hyponatremia

Low blood sodium, often from excess water intake; symptoms include headache, nausea, seizures, and coma.

Hypertension

Chronic high blood pressure (≥ 130/80 mm Hg) linked to high sodium and low potassium intakes; major cardiovascular risk factor.

Potassium (K⁺)

Primary intracellular electrolyte; regulates fluid balance, nerve signals, heart rhythm, and may counter sodium’s effect on blood pressure.

Hypokalemia

Severe potassium depletion causing fatigue, muscle weakness, abnormal heart rhythms, and increased calcium loss.

Chloride (Cl⁻)

Major extracellular anion; part of table salt and hydrochloric acid, aids fluid balance and digestion.

Lewis K. Dahl

Researcher who pioneered work linking high sodium intake with hypertension.

DASH diet

Dietary Approaches to Stop Hypertension plan emphasizing fruits, vegetables, whole grains, low-fat dairy, and reduced sodium to lower blood pressure.

Bioavailability

Proportion of a nutrient that is absorbed and utilized in the body; influenced by nutritional status, competition, and food binders.

Phytates

Plant compounds (in grains/legumes) that bind minerals like iron and zinc, reducing their bioavailability.

Oxalates

Compounds in foods such as spinach that can bind calcium and inhibit its absorption.

Polyphenols

Plant chemicals that may decrease mineral absorption by binding iron and other metals.

Hard water

Tap water rich in calcium and magnesium ions.

Soft water

Tap water in which sodium replaces calcium and magnesium ions.

Water (H₂O)

Essential nutrient that regulates temperature, transports nutrients and oxygen, lubricates joints, cushions tissues, acts as solvent, and removes waste.

Intracellular fluid

All water located inside cells; accounts for about two-thirds of total body water.

Extracellular fluid

Water outside cells, including interstitial fluid and blood plasma; about one-third of body water.

Osmosis

Movement of water across a semipermeable membrane toward higher solute concentration to maintain fluid balance.

Antidiuretic hormone (ADH)

Hormone released by the pituitary that signals kidneys to conserve water, increasing blood volume and decreasing solute concentration.

Dehydration

Water deficiency causing dizziness, nausea, elevated temperature, and concentrated urine.

Water intoxication

Excess water intake without adequate electrolytes leading to dilution of sodium and possible hyponatremia.

Total water intake

Sum of water from beverages, food (≈ 20 %), and metabolic water that must equal fluid losses to maintain balance.

‘Salty Six’ foods

Bread, cold cuts, pizza, poultry, soup, and sandwiches—common high-sodium items identified by the American Heart Association.

Hypermagnesemia

Excess blood magnesium, usually from supplement misuse, leading to diarrhea, nausea, and abdominal cramping.

Bioavailability binders

Food components such as phytates, oxalates, and polyphenols that reduce mineral absorption.