Minerals: Functions, Deficiencies, and Dietary Sources

Vocabulary practice flashcards covering the physiological functions, dietary sources, deficiency symptoms, toxicity risks, and bioavailability factors of major and trace minerals.

Hemoglobin

An iron-containing protein located in red blood cells that carries oxygen from the lungs to tissues throughout the body.

Myoglobin

An iron-containing protein found in muscle cells that binds and stores oxygen needed for muscle contraction.

Heme Iron

The iron form found exclusively in animal flesh that is absorbed more efficiently than nonheme iron.

Nonheme Iron

The iron form found in both plant and animal foods whose absorption is promoted by Vitamin C and MFP factor, but inhibited by phytates, tannic acid, calcium, and phosphorus.

Pica

A behavioral symptom associated with iron deficiency that involves cravings for and consumption of non-food items.

Zinc

An essential trace mineral that activates numerous enzymes and supports immune function, wound healing, taste perception, vision, and normal growth.

Selenium

A trace mineral that works in conjunction with Vitamin E as an antioxidant and is abundant in meats, seafood, and plants grown in selenium-rich soil.

Thyroid Hormones

Iodine-dependent hormones released by the thyroid gland to regulate body temperature, metabolic rate, reproduction, growth, and nerve and muscle formation.

Goiter

A visible enlargement of the thyroid gland resulting from iodine deficiency, typically accompanied by sluggishness and weight gain.

Copper

A trace mineral essential for hemoglobin formation and energy release; its intestinal absorption is inhibited by excess zinc intake.

Chromium

A trace mineral found in liver, whole grains, and vegetable oils that participates in carbohydrate metabolism.

Extracellular Electrolytes

Minerals situated outside cells—specifically sodium and chloride—that regulate fluid volume, acid-base balance, and nerve transmission.

Intracellular Electrolyte

The major positively charged electrolyte found inside body cells—potassium—which maintains fluid volume and is vital for muscle contraction and heartbeat.

Chronic Disease Risk Reduction (CDRR) for Sodium

The sodium intake threshold established at $2300\,\text{mg}$ per day to lower the risk of chronic conditions such as hypertension.

Sandwiches (Sodium Contribution)

The leading dietary category of sodium for the U.S. population ages 1 and older, contributing approximately $21\%$ of total daily intake.

Magnesium

A major mineral with more than half stored in bones that facilitates energy release, muscle relaxation, bone mineralization, and secures calcium to tooth enamel.

Calcium

The most abundant mineral in the human body; forms the crystalline matrix of bones and teeth and circulates in blood to control clotting, nerve impulses, and muscle contractions.

Peak Bone Mass

The point of maximum skeletal density achieved during adulthood, typically reached between ages $19$ and $30$.

Osteoporosis

A chronic skeletal condition marked by fragile, brittle bones and reduced bone mineral density that accelerates after menopause.

Oxalates

Naturally occurring binders found in leafy greens such as spinach and Swiss chard that significantly inhibit dietary calcium absorption.

Phosphorus

The second most abundant mineral in the body; serves as a constituent of bones, teeth, phospholipids, and cellular energy carriers, and forms salts for acid-base balance.

Fluoride

A trace element that integrates into bones and teeth to stabilize their crystal structure and enhance resistance to dental decay.

Fluorosis

Irreversible mottling and discoloration of tooth enamel caused by excessive fluoride intake during the period of tooth formation.

Bioavailability

The proportion of an ingested mineral that is successfully absorbed across the digestive tract and made available for physiological use or storage.

Calcium Citrate Malate

A highly bioavailable chemical formulation used for calcium fortification in foods and beverages.

Ferrous Sulfate

A widely used, highly bioavailable oral iron supplement form best absorbed when ingested on an empty stomach and away from inhibitors like tea or large volumes of milk.