Minerals – Sodium, Potassium, Magnesium (HMD Exam 4)

What is the Upper Level (UL) for sodium intake in adults?

2,300 mg/day (about 1 teaspoon of salt).

What are the top three sources of sodium in the American diet?

Processed foods, restaurant meals, and bread/rolls (not just the salt shaker).

What blood pressure level defines Stage 1 hypertension?

130–139 / 80–89 mm Hg (according to ACC/AHA guidelines).

Name two diseases linked to long-term hypertension

Heart disease, stroke, kidney disease, vision loss.

What is the main function of potassium related to blood pressure?

It lowers blood pressure by counteracting sodium and relaxing blood vessel walls.

Name two excellent food sources of potassium.

Bananas, potatoes (with skin), spinach, avocados, oranges, beans.

What is a primary function of magnesium?

Helps regulate blood pressure, blood sugar, muscle/nerve function, and bone health.

What is the DASH diet rich in?

Potassium, calcium, magnesium, and fiber; low in sodium and saturated fat.

Give an example of a mineral-mineral interaction.

High calcium intake inhibits non-heme iron absorption. High zinc reduces copper absorption. High iron can lower zinc absorption.

What is the normal blood pressure level?

<120/80 mm Hg.

What blood pressure defines Stage 1 hypertension?

130–139 / 80–89 mm Hg.

Define "low sodium" on a food label.

≤140 mg per serving.

Define "reduced sodium" on a food label.

At least 25% less sodium than the regular product.

What are the daily calcium needs for adults 19–50? For women >50 and men >70?

19–50: 1000 mg/day. Women >50 and men >70: 1200 mg/day.

What is the difference between calcium citrate and calcium carbonate supplements?

Citrate – absorbed well with or without food, better for low stomach acid.

Carbonate – cheaper, needs food for absorption.