Mod 4 Pt 2: Minerals

Inorganic elements + needed in small amounts + don’t provide cals + deficiency can impair normal physiological function + excess can be harmful?

Minerals

Minerals support what?

Fluid balance, nerve function, muscle contraction, bone health, blood formation, and metabolism

Needed in larger amounts + consists of calcium, phosphorus, magnesium, sodium, potassium, chloride, and sulfur?

Major Minerals

Needed in smaller amounts + consists of iron, zinc, iodine, selenium, copper, manganese, fluoride, chromium, and molybdenum?

trace minerals

Minerals that carry an electrical charge when dissolved in body fluids + help regulate fluid balance + support nerve signaling, muscle contraction, and help maintain acid-base balance?

Electrolytes

What are key electrolytes?

Sodium, potassium, chloride, calcium, magnesium

Electrolyte: Major extracellular + helps regulate fluid balance + supports nerve transmission and muscle function + contributes to acid-base balance + mainly found in salt and processed/packaged foods?

Sodium

Electrolyte: Sodium- Most Americans consume ____________ than recommended

more sodium

Electrolyte: Sodium- Excess sodium can contribute to increased __________

blood pressure

Electrolyte: Sodium- Found __________ in some foods

naturallly

Electrolyte: Sodium- Major sources are often ______________________

processed and restaurant foods

Electrolyte: Sodium- Individual needs vary, particularly with __________________

disease and sweat losses

Electrolyte: Sodium- ___________mg/day is an ideal goal for most adults with hypertension

<1,500

Electrolyte: Major intracellular + helps maintain fluid balance within cells + supports nerve transmission + essential for muscle contraction + important for normal cardiac function?

Potassium

Electrolyte: Where is potassium found?

Vegetables, beans, dairy, fish and other foods

Electrolyte: Major component of bones & teeth + muscle contraction + nerve signaling + blood clotting + cell signaling + bone is the storage site?

Calcium

Electrolyte: Calcium food sources consist of what?

Dairy and fortified alternatives, calcium-set tofu, canned fish with bones, some leafy greens

Electrolyte: Impaired bone health, increased risk of osteoporosis over time, and muscle/neuromuscular effects when blood calcium is low?

Deficiency in calcium

Electrolyte: Usually related to excessive supplementation or certain medical conditions + can contribute to kidney stones and other complications?

Excess of calcium

Electrolyte: Cofactor in hundreds of enzymatic reactions + energy metabolism + muscle & nerve function + bone health + electrolyte balance?

Magnesium

Electrolyte: Nuts & seeds + legumes + whole grains + leafy greens + some dairy and seafood?

Food sources of magnesium

Electrolyte: Magnesium- Deficiency risk are based off this?

GI losses/malabsorption, certain meds, alcohol use disorder, and inadequate intake

Trace Minerals: Essential for oxygen transport + component of hemoglobin in RBCs and myoglobin in muscle + supports energy metabolism + important for normal immune function & growth?

Iron

Trace Minerals: Iron is stored in the ___________________

body and tightly regulated

Trace Minerals: Iron- What are the two type of sources from iron?

Heme iron and non-heme iron

Trace Minerals: Iron- Foods→ Meat, poultry, fish + more readily absorbed?

Heme iron

Trace Minerals: Iron- Foods→ Beans & lentils + fortified/enriched grains + nuts & seeds + vegetables + also found in meat, poultry and fish?

Non-heme iron

Trace Minerals: Iron- Heme iron is generally ___________ more efficiently

absorbed

Trace Minerals: Iron- ___________ enhances non-heme iron absorption

Vitamin C

Trace Minerals: Iron- Calcium can reduce _______________ when consumed at the same time

iron absorption

Trace Minerals: Iron- __________ is influenced by the overall meal and dietary pattern

Absorption

Trace Minerals: Iron- The most common nutrient deficiency worldwide is what?

Iron deficiency

Trace Minerals: Iron Deficiency- Can result from what?

Inadequate intake, increased needs, and poor absorption

Trace Minerals: Iron Deficiency - Chronic or excessive _________

blood loss

Trace Minerals: Iron- This can develop when the deficiency becomes more significant?

Iron deficiency anemia

Trace Minerals: Iron Deficiency anemia- what are some signs?

Fatigue, weakness, shortness of breath, pallor

Trace Minerals: Iron- Who is at risk of having an iron deficiency?

Infants & young children + adolescents + people who menstruate + pregnant individuals + people with GI blood loss or impaired absorption + individuals with inadequate dietary intake

Trace Minerals: Immune function + DNA and protein synthesis + growth & development + wound healing + taste & smell?

Zinc

Trace Minerals: Meat/seafood + dairy + beans + nuts/seeds + fortified foods?

Sources of Zinc

Trace Minerals: Required to make thyroid hormones + important for growth & development + main sources consists of iodized salt, seafood, dairy, and eggs?

Iodine

Trace Minerals: Impaired thyroid hormone production + goiter + particularly important during pregnancy/early development?

Deficiency of iodine

Trace Minerals: Component of antioxidant enzymes + supports thyroid hormone metabolism, and immune function + sources are seafood, meats, eggs, dairy, grains, and nuts?

Selenium

Trace Minerals: Iron metabolism + connective tissue + nervous system?

Copper

Trace Minerals: Supports tooth enamel + helps prevent dental caries?

Fluoride

Trace Minerals: Enzyme function + bone/connective tissue metabolism?

Manganese

Trace Minerals: Cofactor for several enzymes?

Molybdenum

Mineral Deficiency: Mineral status depends on what?

Intake, absorption, physiological needs, losses, disease/health conditions, meds, and interactions with other nutrients

Mineral Inadequacies in the United States: Calcium and Potassium- commonly __________

under consumed

Mineral Inadequacies in the United States: Magnesium- ______________ is common

Inadequate intake

Mineral Inadequacies in the United States: Iron- Important concern in ______________

specific populations

Mineral Inadequacies in the United States: Zinc- Inadequacy is ______________ overall but risk varies by population

less common

Mineral Inadequacies in the United States: Inadequacy intake does not automatically mean ________________

clinical deficiency

Why Does Mineral Inadequacy Matter?: Calcium→________________

bone heath/ osteoporosis risk

Why Does Mineral Inadequacy Matter?: Potassium→ _____________

blood pressure/ cardiovascular health

Why Does Mineral Inadequacy Matter?: Magnesium→ ___________________

neuromuscular & metabolic function

Why Does Mineral Inadequacy Matter?: Iron→ __________________________

oxygen transport/ anemia/ development

Why Does Mineral Inadequacy Matter?: Zinc→ __________________

Immune function/ wound healing

What are some factors that increase risk for mineral inadequacy?

Limited diets, food insecurity, poor appetite, malabsorption, GI surgery, chronic blood loss, increased needs, certain meds, older adults, pregnancy, and chronic illness

Mineral Supplements: Supplements can be ______________ when needs aren’t met

appropriate

Mineral Supplements: ________ for documented deficiency or increased needs

Useful

Mineral Supplements: Some minerals have ________________

narrow safety margins

Mineral Supplements: ___________ can cause toxicity

High-dose

Mineral Supplements: Minerals can ___________ with meds and other nutrients

interact

Mineral Supplements: Food is generally the _____________ for meeting mineral needs

foundation