Nutrition Module 4 Major Trace Minerals and Water Practice

MMDMFSDMMFDMASMFMSDADSMMDSASDASDMGUNKGUNKSDAM GDSAMG

Major Minerals

Minerals that are required in the diet each day in amounts larger than 100 milligrams. This includes sodium, potassium, chloride, calcium, phosphorus, magnesium and sulfur.

vitamins

Minerals are not as efficiently absorbed as most ______, so the bioavailability of minerals can be very low.

Calcium

he most abundant mineral in the body. >99% of it is stored in bone tissue; however, it performs the most critical functions with the 1% of it in the blood and soft tissues. Blood calcium levels are controlled so if blood levels drop, the body will repidly respond by stimulating bone breakdown, releasing calcium into the blood.

parathyroid hormone calcitriol calcitonin

Blood Calcium levels are regulated by hormones _________ _______, _________, and __________.

Parathyroid Hormone

Hormone that regulates blood calcium levels by stimulating release of calcium stored in the bone, and acting on kidney cells to increase calcium reabsorption and decrease its excretion in the urine. It also stimulate enzymes in the kidney that activate vitamin D to Calcitriol.

Calcitriol

The active hormone that acts on the intestinal cells and increases dietary calcium absorption. The hormone is secreted by certain cells in the thyroid gland to stop PTH secretion.

Osteoporosis

The excessive loss of bone over time. Leads to decreased bone strength and increased susceptibility to bone fracture.

Peak Bone Mass

The greatest quantity of bone tissue a person develops during his or her lifetime

Bone Mass

The total weight of bone tissue in the human body

Type 1 Osteoporosis

Also called postmenopausal osteoporosis, most often develops in women between age 50 and 70. The lack of estrogen accelerates bone loss.

Type 2 Osteoporosis

Also called senile osteoporosis, occurs after the age of 70. Affects women 2x as much as men, and is associated with hip and spine fractures.

acidic

Calcium carbonate supplements require an _____ environment in the stomach to be used effectively, however some might not have enough stomach-acid.

citrate

Calcium _____ may be a better calcium supplement for those with weak stomach acid.

Phosphorus

Present in our bodies as a part of a chemical group called a phosphate group. Essential as a structural component of cell membranes, DNA and RNA, energy production, and regulation of acid-base homeostasis. Mostly associated with calcium as part of the mineral structure of bones and teeth.

1000 1500

The average intake of phosphorus for US adults ranges between ____-____, which is well above the RDA of 700 milligrams per day.

Magnesium

Mineral that is mostly stored in the skeleton (about 60% of it). Participates in bone maintenance, and in every action involving ATP. May also lower blood pressure. Can be found in fish, dairy products, meats, whole grains, nuts, and leafy greens.

Chlorophyll

___________ contains magnesium, which makes green leafy vegetables a good dietary source of magnesium.

Sodium

Mineral vital for maintaining fluid balance as well as other essential body functions. Absorption of this mineral in the small intestine is efficient.

sodium

High ______ intake can lead to high blood pressure due to fluid being retained in the blood.

1500

Adequate intake of sodium for healthy adults between 19-50 years old is about ____ milligrams.

Hyponatremia

Low blood sodium level. Can be the result of drinking too much water, commonly in athletes.

Potassium

The most abundantly positively charged ion inside of cells. Balances the effects of sodium on blood pressure; the more _________ you eat, the more sodium you lose through urine. Can be found in foods like spinach, lettuce, broccoli, peas, tomatoes, potatoes, bananas, apples, and apricots.

Hypokalemia

Insufficient potassium levels in the body can be caused by a low dietary intake of potassium, or by high sodium intake. More commonly caused by medications that increase water excretion, like a diuretic. Symptoms include muscle weakness, cramps, respiratory distress, and constipation.

Trace Minerals

minerals required in the diet each day in smaller amounts, specifically 100 milligrams or less, including copper, zinc, selenium, iodine, chromium, fluoride, manganese, molybdenum, and others.

Hemoglobin

An oxygen-carrier protein contained in red blood cells. It has 4 globular peptides, each containing a heme complex, with iron in each center.

Iron

Mineral needed for the production of other ____ containing proteins such as myoglobin, a key component of metabolic enzymes, and transfer of high-energy electrons (ATP synthesis), as well as DNA synthesis. The majority of this mineral is recycled from the continuous breakdown of red blood cells.

iron

If ___ levels are low, hemoglobin is not synthesized in sufficient amounts, and oxygen-carrying capacity of RBCs is reduced, resulting in anemia.

60

Bioavailability of iron is highly dependent on dietary sources: about __% of iron is bound to hemoglobin in animal based foods.

Iron-Deficiency Anemia

A condition that develops from having insufficient iron levels in the body, resulting in fewer and smaller red blood cells containing lower amounts of hemoglobin. Signs are fatigue, weakness, pale skin, shortness of breath, dizziness, swollen or sore tongue, and abnormal heart rate.

Zinc

Mineral cofactor for over 200 enzymes in the human body, and plays a direct role in RNA. DNA, and protein synthesis. Also a cofactor for enzymes involved in energy metabolism. Can be found in meats, seafood, baked beans, pumpkin seeds, yogurt, oatmeal, and almonds.

Selenium

Mineral cofactor of enzymes that release active thyroid hormone in cells. Also an antioxidant. Can be found in foods like beef, chicken, whole-wheat bread, milk, walnuts, some seafood, ricotta cheese, and nuts

Iodine

Mineral essential for the synthesis of thyroid hormone, which regulates basal metabolism, growth, and development. A deficiency will cause fatigue, sensitivity to cold, constipation, weight gain, depression, dry, itchy skin, paleness, and even the development of a goiter.

Cretinism

A condition of physical and neurological impairment in fetuses and infants with severe iodine deficiency.

Chromium

A mineral with a less understood purpose/function. Enhances the actions of insulin.

35 25

Recommended intake for chromium is __ mcg per day for adult males, and __ for adult females.

Fluoride

Mineral that combats tooth decay. Assists in tooth and bone development and maintenance. Combats tooth decay by blocking acid formation by bacteria, preventing demineralization of teeth, and enhancing remineralization of destroyed enamel.

70

Greater than __ percent of a person’s fluoride comes from drinking fluoridated water when they live in a community that fluoridates the drinking water.

Thirst

The result of the body’s physiology telling the brain to initiate the thought to take a drink. Sensory proteins detect when your mouth is dry, your blood volume is too low, or blood electrolyte concentrations are too high.

Electrolytes

Minerals that promote normal rehydration to prevent fatigue during physical exertion. When dissolved in water, they dissociate into charged ions.

45

As we age, the total body water content also diminishes, down to around __% by our eighties.

60

Although water counts for about __% of our body volume, it is not entirely made up of pure water, but a mixture of cells, proteins, glucose, lipoproteins, electrolytes, and other substances.

electrolytes

Cells keep water volume constant by pumping _________ in and out in an effort to balance the concentrations of dissolved particles on either side of their membranes.

Water

_____ is an ideal medium for chemical reactions, as it can store a large amount of heat, is electrically neutral, and has a pH of 7.

78

Blood is approximately __% water

75

The brain is __% water, and uses it to provide structure

Thermoregulation

a function of the body to balance heat gain with heat loss. Uses water to store heat.

10

There is an exchange of about __ liters of water in the body in one day.

2.5

Total water output per day averages ___ liters, which needs to be balanced with water input.

Insensible Water Loss

Water loss that is unknown to us. For example, water loss through exhalation and our skin.

Dehydration

Water loss from the body without an adequate replacement. Can result from both water loss or electrolyte imbalance. Caused by prolonged physical activity without water intake, heat exposure, excessive weight loss, vomiting, diarrhea, blood loss, infectious diseases, malnutrition, electrolyte imbalances, and very high glucose levels.

Heatstroke

A life-threatening condition that occurs when the body temperature is higher than 105.1 degrees Fahrenheit. The body is unable to sufficiently cool itself by thermoregulatory mechanisms.

Flocculation

Method used in water processing to remove solid particles by adding a precipitating agent.

Chlorination

The process of adding chlorine compounds to water. Used in drinking water disinfection.