nutr 2100 major minerals- prob not on exam

phosphorus

2nd most abundant mineral in the body

phosphorus function

formation of bones and teeth, part of ATP energy molecule, transport lipids, acid-base balance
relates to CALCIUM

daily need of phosphorus

adults 700mg/day

sources of phosphorus

meat, fish, poultry, dairy, soft drinks, legumes
abundant in diet so not often needed to purposefully add

too much phosphorus- toxicity

UL= 4000mg/day(19-50) 3000mg/day(51+)
too much decreases Ca absorption

phosphorus deficiency

hard to have, results in muscle weakness, bone pain, rickets, confusion, death
would need to be in state of near starvation to expereince deficiency

magnesium

over half of the body's magnesium is in bones and muscles
important in heart function
protects against hypertension and heart disease
acts together with calcium

magnesium functio

DNA and protein synthesis, blood clotting, muscle contraction, ATP production

sources of magnesium

whole grains, veggies, legumes, tofu, seafood

macro minerals that contribute to fluid balance

sodium

sodium function

FLUID BALANCE
principal cation (+) OUTSIDE of cells- in blood and fluid surrounding cells
fluid and electrolyte balance, nerve transmission, muscle contraction
75% of sodium consumed by Americans comes from processed foods and table salt

recommended intake of sodium

rec for adult= 1,500 mg/day, need for adult= 180mg, UL for adult=2,300mg

sodium toxicity- too much

hypertension- high blood pressure

sodium deficiency

very rare

blood pressure

a measure of force that blood exerts on the walls of arteries

what is blood pressure expressed as (ratio)

systolic pressure (when heart beats) over diastolic pressure (whe heart is at rest between beats)
systolic/diastolic

hypertension

no symptoms, only know if your blood pressure is measured regularly
contributes to atherosclerosis (fat on the veins), heart enlarges and weakens
damages arteries leading to brain and kidneys, increasing risk of stroke and kidney disease

how to control hypertension

dash diet (dietary approaches to stop hypertension)- less sodium, mostly veggies and fruits as main priority/intake
reduce weight, increase physical activity, balanced diet

potassium (k) function

HEART + INSIDE CELLS
principle cation (+) INSIDE the body cells
fluid and electrolyte balance, nerve transmission, muscle contraction-keeps heart beating

potassium toxicity- too much

from suppliments or salt substitutes can cause hyperkalemia, irregular heart beats, damage heart

potassium deficiency- too little

hypokalemia, muscle weakness, cramps, irrgular heartbeats, paralysis
can be caused by excessive vomiting, diarrhea, eating disorders

recommended potassium intake

adults: 4,700mg/day
adult females consume only about 2,400 mg/day
adult males consume only about 3,170 mg/day

potassium sources

fruit, veggies
minimum of 4.5 cups needed to get necessary amount
more processed=less potassium, more sodium
less processed= more potassium, less sodium

chloride functions

part of hydrochloric acid in the stomach, which enhances protein digestion
sodium and chloride are major electrolytes outside cells and in blood to help maintain fluid balance
acts as buffer to keep blood at normal pH

chloride intake

rec= 2,300 mg/day
UL=3,600mg/day

chloride sources

mostly table salt (which is sodium chloride)

chloride toxicity

rare

chloride deficiency

rare

formation of bones and teeth

calcium, phosphorus

acid-base balance

phosphorus, chloride

fluid balance- regulates body water and blood pressure

calcium function

calcium sources

calcium intake

calcium toxicity

calcium deficiency