Minerals and Their Functions

This set of flashcards covers essential minerals, their functions, recommended intake levels, and dietary sources related to sodium, potassium, calcium, and iron, including their health implications.

Sodium

An essential mineral that helps regulate blood pressure and fluid balance in the body.

Hypertension

A condition characterized by consistently high blood pressure, which can be influenced by excessive sodium intake.

TUL/UL for Sodium

The Tolerable Upper Intake Level (UL) for sodium, which is the maximum daily intake unlikely to cause harmful effects.

RDA for Calcium

Recommended Dietary Allowance (RDA) for calcium varies by age and gender; 1000 mg for men ages 19-70, 1000 mg for women ages 19-50, and 1200 mg for older adults.

Heme Iron

The form of iron found in animal products, which is more efficiently absorbed by the body compared to non-heme iron.

Non-Heme Iron

The form of iron found in plant sources, which is less absorbable than heme iron.

Vitamin C

A vitamin that aids in the absorption of non-heme iron from plant foods.

Phytates

Compounds found in beans and whole grains that can hinder the absorption of non-heme iron.

Iron Deficiency Consequences

Iron deficiency can lead to anemia, fatigue, and decreased immunity, with young children and pregnant women being the most susceptible.

Iron Overload Consequences

Excessive iron intake can lead to health issues such as organ damage, increased risk of cancer, and cardiovascular disease.

Iron Sources

Good sources of iron include red meat, beans, lentils, tofu, and fortified cereals.

Sodium Sensitivity

The condition in which blood pressure is particularly affected by sodium intake; certain ethnic groups in the U.S. are more likely to be sodium sensitive.

Iron binders

Substances like tannins in red wine that can bind to iron to inhibit its absorption.

Colon Cancer Risk

Dietary intake of heme iron, especially from red meat, may be linked to an increased risk of colon cancer.