Minerals

What are minerals?

Inorganic nutrients needed for body functions, structure, and regulation.

What are major minerals?

Minerals needed in larger amounts by the body.

What are trace minerals?

Minerals needed in smaller amounts by the body.

What are the main functions of water?

Solvent, transport, waste removal, lubrication, temperature control, and digestion.

What is ICF?

Intracellular fluid: water inside cells; about 2/3 of body water.

What is ECF?

Extracellular fluid: water outside cells; about 1/3 of body water.

What does ADH do?

Signals the kidneys to conserve water.

What does RAAS do?

Helps conserve sodium and water when effective blood volume is low.

What is hyponatremia?

Blood sodium below its usual range.

What is dehydration?

Too little body water relative to losses.

What is the major positive ion in ECF?

Sodium.

What is the major positive ion in ICF?

Potassium.

What is the major negative ion in ECF?

Chloride.

What do sodium, potassium, and chloride regulate?

Fluid balance, nerve signaling, and muscle function.

What happens when the body retains too much sodium?

Water retention increases blood volume and may raise blood pressure.

What is the DASH diet?

A diet rich in fruits, vegetables, whole grains, and low-fat dairy; generally lower in sodium.

What minerals is the DASH diet rich in?

Potassium, calcium, and magnesium.

What does calcium do?

Supports bones and other important body functions.

What nutrient helps calcium absorption?

Vitamin D (calcitriol).

What factors increase calcium absorption?

Vitamin D, stomach acid, and lactose in infants.

What factors decrease calcium absorption?

Vitamin D deficiency, low stomach acid, phytates, oxalates, high fiber, high phosphorus, and chronic diarrhea.

Does normal blood calcium prove strong bones?

No. Blood calcium does not measure bone density.

What is osteoporosis?

A condition involving reduced bone strength and increased fracture risk.

What are modifiable osteoporosis risks?

Low calcium/vitamin D, inactivity, smoking, excess alcohol, and certain medications.

What are nonmodifiable osteoporosis risks?

Older age, female sex, family history, certain ancestry, and small body frame.

What does phosphorus do?

Builds bone and is part of ATP, DNA, and cell membranes.

What does magnesium do?

Supports hundreds of enzyme reactions, energy use, and muscle function.

What is heme iron?

Iron from animal foods; absorbed more efficiently.

What is non-heme iron?

Iron from plant foods and fortified products; absorption depends more on meals and iron status.

What improves non-heme iron absorption?

Vitamin C.

What does iron help the body do?

Support oxygen transport through hemoglobin.

What does zinc support?

Immune function, growth, wound healing, taste, and enzyme activity.

What can reduce zinc absorption?

Phytates in plant foods.

What does copper help with?

Iron metabolism and preparation of iron for transport in blood.

What is ceruloplasmin?

A copper-containing protein that helps prepare iron for transport.

What can excess zinc cause?

Reduced copper absorption, possibly causing copper deficiency and impaired iron use.

What does iodine help produce?

Thyroid hormones T3 and T4.

What can happen with iodine deficiency?

Increased TSH can stimulate thyroid growth.

What does selenium do?

Supports antioxidant defense and conversion of T4 into active T3.

What is glutathione peroxidase?

An antioxidant enzyme that contains selenium.

What does fluoride do?

Makes tooth enamel more resistant to acid.

What can too little fluoride increase?

Risk of dental cavities.

What does manganese support?

Enzymes involved in bone formation and metabolism.

What is chromium related to?

Insulin signaling.

What does molybdenum do?

Helps enzymes function.

What are common hypertension risk factors?

Age, family history, obesity, inactivity, excess sodium, smoking, alcohol, and type 2 diabetes.

What is the connection between sodium and blood pressure?

More sodium retention can cause water retention, increased blood volume, and higher blood pressure.

Why is potassium important?

It is the major positive ion inside cells and supports fluid balance, nerves, and muscles.

Why is calcium important for bone health?

It contributes to bone structure and mineralization.

Why is vitamin D important for calcium?

It helps the body absorb calcium.