Nutrition Chapter 9: Minerals

Heme iron is absorbed about ____ more efficiently than nonheme iron. Consuming heme iron and nonheme iron together _____ nonheme iron absorption. Vitamin _____ can also increase nonheme iron absorption. _____ in grain fibers and _____ in vegetables can bind iron and reduce its absorption. _____ (_____) in tea also reduce its absorption. Taking _____ supplements will also interfere with nonheme iron because this will compete with iron for absorption.

2-3, increases, C, phytic acid, oxalic acid, polyphenols, tannins, zinc

What percentage of magnesium is stored in the bones?

60

About what percentage of sodium is added to foods? There is also randomly sodium in _____ products.

80, dairy

What is the average intake of calcium for men? For women?

800,1000

recommends more calcium, phosphorus, and magnesium, extra fruits and vegetables, nuts, seeds, and legumes, and less alcohol and salt

Dietary Approaches to Stop Hypertension (DASH)

Calcium requires an _____ environment to be absorbed efficiently. Absorption occurs primarily in the _____ of the _____. Calcium is absorbed by _____ and by _____, depending on the availability of vitamin D. Adults absorb about _____% of the calcium in foods eaten, although during times when the body needs extra calcium (like during infancy and pregnancy), this need is increased to up to _____%.

acidic, upper part, small intestine, active transport, passive diffusion, 25, 60

The human body absorbs _____ sodium that gets eaten.

almost all

generally refers to a decreased oxygen-carrying capacity of the blood

anemia

Several beneficial vitamin-mineral interactions occur during nutrient _____ and _____ (such as vitamin C with iron and vitamin D with calcium). Many vitamins require specific minerals to act as components in their _____ and _____ (such as how thiamin requires magnesium or manganese).

absorption, metabolism, structure, function

Copper deficiency can lead to _____, decreased _____, and _____ loss. Those most at risk are _____ infants, infants recovering from semistarvation on a _____-dominated diet (poor copper source), and those recovering from _____ surgery. Average intake _____ the RDA. Toxicity can lead to _____ and _____.

anemia, white blood cells, bone, preterm, milk, intestinal, is near, vomiting, liver toxicity

Overall, minerals from _____ products are better absorbed than those from _____ because binders such as _____ are not present to hinder absorption.

animal, plant, fiber

the degree to which an ingested nutrient is absorbed and available to the body

bioavailability

compounds primarily composed of carbon and phosphorus that bind to bone mineral and in turn reduce bone breakdown

biphosphonates

Adequate magnesium intakes decrease cardiovascular disease risk by decreasing _____ by _____ and preventing _____ abnormalities. People with this condition should closely monitor magnesium intake, especially because they are often on medications such as _____ that reduce magnesium status. Keep in mind that a magnesium deficiency develops _____ because our bodies store it _____.

blood pressure, dilating arteries, heart rhythm, diuretics, slowly, readily

total mineral substance (such as calcium or phosphorous) in a cross section of bone, generally expressed as grams per centimeter of length

bone mass

total mineral content of bone at a specific bone site divided by the width of the bone at that site, generally expressed as grams per cubic centimeter

bone mineral density

other minerals

boron, nickel, silicon, vanadium, arsenic

Selenium may play a role in preventing _____, but it is _____ to recommend megadoses for this purpose.

cancer, premature

a component of the acid produced in the stomach

chloride

nerve function relies on this

chloride

thought to contribute to the blood pressure-raising ability of sodium chloride

chloride

used during immune responses as white blood cells attack foreign cells

chloride

enhances insulin action

chromium

a mineral or other substance that binds to a specific region on a protein, such as an enzyme, and is necessary for the protein's function

cofactor

Zinc is a _____ to up to 200 _____. Adequate zinc intake is also necessary for _____ synthesis and function, _____ function, development of _____ organs and _____, _____ function, _____ healing, and _____ metabolism.

cofactor, enzymes, DNA, immune, sexual, bones, insulin, wound, protein

Some minerals, like copper and selenium, work as _____. Minerals also contribute to many _____. Body _____ and _____ also depend on certain minerals, such as calcium and phosphorus. At all levels--cellular, tissue, organ, and whole body--minerals clearly play important roles in maintaining _____.

cofactors, body compounds, growth, development, body function

Mineral supplements can not only lead to toxicity, they can also contain _____ like lead. Choose brands approved by the _____.

contaminants, United States Pharmacopeia (USP)

What competes with zinc for absorption?

copper

aids in formation of connective tissue

copper

assists immune system, blood clotting, brain development, and cholesterol metabolism

copper

increases iron absorption by functioning in the formation of hemoglobin and transport of iron

copper

dense, compact bone that comprises the outer surface and shafts of bone, also called compact bone

cortical bone

Iron toxicity can cause _____ due to _____.

death, respiratory collapse

No _____ are observed in humans with manganese. Average intake _____ RDA.

deficiency symptoms, meets

a substance that increases the volume of urine

diuretic

_____ used to treat high blood pressure tend to deplete the body's potassium. People taking these should eat _____ foods and possibly take _____ supplements.

diuretics, high potassium, potassium chloride

Poor magnesium status is found especially among users of certain ____. In addition, heavy _____ for weeks in hot climates and bouts of long-standing _____ or _____ cause significant magnesium loss.

diuretics, perspiration, diarrhea, vomiting

We _____ get enough magnesium. Toxicity occurs especially in people who have _____ or who overuse _____ medications that contain magnesium, such as certain _____ and _____.

don't, kidney failure, over-the counter, antacids, laxatives

The typical intake of sodium is _____ the daily value, which can be _____ on your body. Luckily, for most people, the body is good at regulating sodium, and it is excreted in _____. About 10-15% of adults (African-Americans, diabetics, overweight people) are especially _____ and this much can increase _____.

double, hard, urine, sodium sensitive, blood pressure

The average intake of iodide _____ the RDA. Toxicity has a similar effect as _____--inhibition of _____ synthesis. This can occur with consumption of _____.

exceeds, deficiency, thyroid hormone, seaweed

A high-_____ diet can decrease the absorption of some minerals. If the grains are leavened with _____ (like in breadmaking), _____ produced by the yeast can break up some of the bonds between _____ and minerals, increasing mineral _____. Zinc deficiencies found in some parts of the Middle East are partially due to their consumption of _____ bread.

fiber, yeast, enzymes, phytic acid, minerals, absorption, unleavened

Zinc absorption is heavily influenced by _____. _____ are better absorbed. Absorption is dependent on the body's _____. It was discovered in Egypt that consumption of _____, while high in zinc, lead to deficiency due to the high levels of _____. Zinc competes with _____ and _____ for absorption.

foods consumed, animal sources, need, unleavened bread, phytic acid, copper, iron

Fluoride given in childhood aids the _____ of a form of tooth ____ that strongly resists _____. It also inhibits metabolism and growth of the _____ that causes dental caries. Later in life, fluoride is applied to the _____ of teeth for _____ protection against dental caries.

formation, enamel, acid, bacteria, surface, additional

The most important factor influencing nonheme iron absorption is the body's _____ for it. These are especially high during _____ and _____. If iron is not needed, it will be stored in _____ cells, which will be shed at the end of their 2-5 day cycle. High doses of iron can be _____, but absorption is carefully _____ under typical dietary conditions in most people.

need, pregnancy, growth, intestinal, toxic, regulated

Absorption of magnesium is based on the body's _____, and is normally between _____% and _____%. The _____ regulate magnesium's concentration in the blood. 60% of magnesium is stored in the _____.

needs, 40, 60, bones

Absorption of phosphorous is based on the body's _____, and is between _____% and _____%. It is difficult to _____ intake, and current intake _____ RDA. Deficiency is _____. Toxicity is an issue for those with inefficient _____. Phosphate ions bind _____, so chronic imbalance (too much phosphorous and too little of this second thing) may lead to _____.

needs, 70, 90, limit, exceeds, unlikely, kidney function, calcium, bone loss

Copper absorption is dependent on the body's _____, and it decreases with high intakes of vitamin _____, _____ acid, _____, ____, and certain _____.

needs, C, phytic, zinc, iron, amino acids

Manganese toxicity can lead to _____ damage, _____ abnormalities, impaired _____ control, and _____. This is often seen in individuals working in _____.

nerve, psychiatric, muscle, violence, manganese mines

There _____ Upper Level for chromium because toxicity from _____ has not been observed.Toxicity has, however, been reported in people exposed to _____ and in _____. _____ and _____ are symptoms of this.

is no, foods, industrial waste, painters, liver damage, lung cancer

deterioration of the heart muscle

keshan's disease

regulate excretion of sodium

kidneys

Most of the body's chloride is excreted by the _____, but some is lost in _____. A deficiency is _____ because our dietary _____ intake is so high. Bouts of _____ (if it is _____ and _____) coupled with a _____ diet can contribute to deficiency because _____ contain so much chloride. The technical term for stomach acid is _____.

kidneys, perspiration, unlikely, salt, vomiting, frequent, lengthy, nutrient-poor, stomach secretions, hydrochloric acid (HCl)

Excess potassium is excreted by the _____, so there is no ____.

kidneys, upper level

causes learning disabilities and behavior problems

lead

contaminant minerals

lead and mercury

Increasing potassium intake is associated with _____ blood pressure.

lower

Deficiency of this mineral develops slowly, with an irregular heartbeat. Weakness, muscle spasms, disorientation, nausea, vomiting, and seizures also occur.

magnesium

aids in potassium and calcium metabolism

magnesium

helps with insulin release from the pancreas

magnesium

a mineral vital to health that is required in the diet in amounts greater than 100 milligrams per day

major mineral

cofactor in carbohydrate metabolism

manganese

plays a role in bone formation

manganese

Average intake of zinc _____ the RDA. For those who eat _____, zinc _____ an issue. Deficiency is _____.

meets, meat, is not, rare

Who has a higher bone mass, men or women?

men

required by several enzymes

molybdenum

the discoloration or marking of the surface of teeth from fluorosis

mottling

iron-containing protein that binds oxygen in muscle tissue

myoglobin

iron provided from plant sources and animal tissues other than in the forms of hemoglobin and myoglobin

nonheme iron

less efficiently absorbed than heme iron, absorption closely dependent on body needs

nonheme iron

Three steps to prevent osteoporosis: (1) consume the essential _____, (2) get any irregular _____ checked out, and (3) maintain an _____.

nutrients, menstrual cycles, active lifestyle

number one, two and three lifestyle factors that lead to hypertension

obesity, inactivity, alcohol

"a pediatric disease with geriatric consequences"

osteoporosis

component of ATP, cell membranes, enzymes, DNA

phosphorous

major ion in intracellular fluid

phosphorous

a constituent of plant fibers that binds positive ions to its multiple phosphate groups

phytic acid

Factor's limiting calcium's absorption are large amounts of _____ from fiber, _____ acid, great excess of _____, _____ (or _____) in tea, vitamin _____ deficiency, ______, or old _____.

phytic acid, oxalic, phosphorus, polyphenols, tannins, D, diarrhea, age

What are two chemical binders in foods which naturally inhibit mineral absorption?

phytic and oxalic acid

Which mineral do diuretics deplete?

potassium

Zinc toxicity possibly increases the risk of _____.

prostate cancer

Bone growth is _____ and continues through _____. It is determined by gender, race, familial pattern, other genetic factors. Bone loss begins around age _____. Women experience increased bone loss after _____. A _____ can detect bone density.

rapid, adolescence, 30, menopause, DEXA bone scan

Selenium is _____ and is excreted through the _____ and _____.

readily absorbed, urine, feces,

Most of our chloride we consume is from _____ in foods, although fruits, vegetables, and chlorinated water are other sources.

salt

Keshan's disease is the deficiency of what mineral?

selenium

contributes to thyroid hormone metabolism

selenium

has an indirect antioxidant function like zinc

selenium

works with vitamin E toward the same goal of helping prevent attacks on cell membranes by donating electrons to electron-seeking radicals

selenium

muscle pain, muscle wasting, and weakness (especially of the heart)

selenium deficiency

As with iron, _____ from plant sources has lower bioavailability than from animal sources.

zinc

What competes with copper for absorption?

zinc

causes diarrhea, cramps, nausea, vomiting, and depresses immune system function

zinc toxicity

inhibits copper metabolism

zinc toxicity

Phosphorous plays a role in both _____ balance and in _____ strength.

acid/base, bone

Sulfur helps in the body's _____ balance and is an important part of the liver's _____ detoxifying pathways.

acid/base, drug

Sulfur has no _____ or _____.

deficiency, toxicity

the two types of heme iron

hemoglobin and myoglobin

muscle cramps, confusion, constipation, irregular heart beat, heart failure

low blood potassium (life-threatening)

a body condition marked by sharp contraction of muscles and failure to relax afterward, usually caused by abnormal calcium metabolism

tetany

Minerals are categorized based on the amount we need per day. If we require greater than _____ of a mineral per day, it is considered a major mineral. If we require _____, it is a trace mineral.

100 milligrams, less

What is the adequate intake of calcium for adults?

1000-1200 mg

What is the adequate intake of calcium for adolescents? (9-18 years old)

1300 mg

Salt is _____% sodium and _____% chloride.

40, 60

Blood level of calcium is maintained at the expense of _____ calcium, and blood level of calcium may be maintained despite _____ of calcium.

bone, inadequate intake

All cells need calcium, but more than 99% of the calcium in the body is used to strengthen _____ and _____. Calcium represents _____% of all minerals present in the body and accounts for about _____% of adult body weight, or about 2.5 pounds.

bones, teeth, 40, 1-2

essential for blood clotting and for muscle contraction

calcium

helps regulate cellular metabolism by influencing the activities of various enzymes and hormonal responses

calcium

most abundant mineral in the body

calcium

plays a role in blood pressure regulation

calcium

Potassium's functions are _____ and _____.

fluid balance, nerve impulse transmission

Hemochromatosis is _____ and can go undetected until _____ at age _____.

genetic, organ damage, 50-60

the percentage of blood made up of red blood cells

hematocrit

When _____ and _____ fall, an iron deficiency is suspected. In severe deficiency, these two fall so low that the amount of oxygen carried in the bloodstream is decreased. Such a person has _____.

hematocrit, hemoglobin, anemia

decreased bone mass related to the effects of aging, genetic background, and poor diet in both genders, and hormonal changes at menopause in women

osteoporosis

two calcium deficiency conditions

osteoporosis and tetany

an organic acid found in spinach, rhubarb, and other leafy green vegetables that can depress the absorption of certain minerals present int he food, such as calcium

oxalic acid (oxalate)

Factors enhancing calcium' absorption include blood levels of the _____, the presence of _____ and _____ in the diet, and the _____ of digestive contents through the intestine.

parathyroid hormone, glucose, lactose, gradual flow (motility)

Although no disease is currently associated with _____ intake, a deficiency may contribute to bone loss in older women.

phosphorous

What supplies all the sulfur we need?

proteins

In general, the more _____ a plant food (like white flour), the lower its content of minerals.

refined

found in some amino acids and the vitamins biotin and thiamin

sulfur

not an essential nutrient per se (proteins supply all that we need)

sulfur

the only reliable cure for iron deficiency anemia once it has developed

supplemental iron

a mineral vital to health that is required in the diet in amounts less than 100 milligrams per day

trace mineral

An excessive mineral intake, especially of _____, can have _____ results. Taking minerals as _____ poses the biggest threat for mineral toxicity, whereas _____ sources are unlikely culprits.

trace minerals, toxic, supplements, food

_____ foods are rich sources of potassium. Americans generally get about _____ of the adequate intake. The best way to increase intake would be through consuming more _____ and _____.

unprocessed, half, fruits, vegetables

The adult RDA for iron is more for _____ than it is for _____ (about _____ as much).

women, men, twice

Calcium supplements may decrease _____ absorption, so meals high in this nutrient should not be taken with calcium supplements.

zinc

Signs of _____ include paleness, brittle nails, fatigue, poor temperature, control, poor growth.

iron deficiency anemia

Which minerals does lead displace?

iron, calcium, zinc

Make sure that children don't take _____ supplements meant for _____.

iron, women

main symptom of a magnesium deficiency

irregular heartbeat

Fluoridated water should be about _____ mg/cup or _____ ppm.

.2, 1

How many fractures result per year as a result of osteoporosis?

1.5 million

What blood pressure is hypertension? And is it systolic/diastolic or diastolic/systolic?

140/90, systolic/diastolic

Healthy people absorb about _____ of the iron present in food, whereas those with iron deficiency absorb somewhat _____. About 40% of the total iron in animal flesh is in the form of _____ and _____.

18, more, hemoglobin, myoglobin

A low intake of chromium leads to impaired _____, elevated _____, and elevated _____.

glucose tolerance, blood cholesterol, triglycerides

Chromium is important in the maintenance of _____ into cells. Our current understanding is that chromium enters the _____ and acts to enhance the transport of _____ across the _____ by aiding _____ function. Low chromium intakes may contribute to an increased risk for developing _____.

glucose uptake, cells, glucose, cell membrane, insulin, type 2 diabetes

two iodide deficiencies

goiter and cretinism

Molybdenum deficiency _____ noted in people who consume normal diets. Toxicity has been caused in _____, causing _____.

has not been, laboratory animals, weight loss

iron provided from animal tissues in the form of hemoglobin and myoglobin

heme iron

a disorder of iron metabolism characterized by increased iron absorption and deposition in the liver and heart tissue, eventually poisoning the cells in those organs

hemochromatosis

can cause iron toxicity

hemochromatosis

the iron-containing part of the red blood cell that carries oxygen to the cells and some carbon dioxide away from the cells (heme portion also responsible for the red color of blood)

hemoglobin

Mercury is _____, and high levels are found in _____.

highly toxic, big fish

Sodium in the diet should be reduced now to prevent _____ later. Reducing sodium also helps to maintain a healthy _____ status, because urinary loss of this other thing is increased along with sodium when sodium intake is greater than about 2000 milligrams per day.

hypertension, calcium

contain 95% of the potassium in the body

intracellular fluids

regulates metabolic rate, growth, development

iodide

supports thyroid hormone synthesis

iodide

Many minerals are of similar _____ and _____. This causes these minerals to compete with each other for _____, and therefore they affect each other's _____. Simply stated, an _____ of one mineral decreases the _____ and _____ of other minerals. For this reason, people should avoid taking _____ unless a dietary deficiency or medical condition specifically warrants it. _____, however, pose little risk for these nutrient interactions.

sizes, electrical charges, absorption, bioavailability, excess, absorption, metabolism, supplements, food sources,

becomes the major positive ion outside of cells in extracellular fluid

sodium

functions in nerve impulse conduction and absorption of some nutrients

sodium

key for retaining body water

sodium

the major minerals (7)

sodium, chloride, phosphorus, potassium, sulfur, magnesium, calcium

The positive ion in extracellular fluid is? The positive ion in intracellular fluid is?

sodium, potassium

The mineral content of a plant food depends on the mineral content of the _____ in which it grew.

soil

egg yolk, bran, beer, organ meat, cereal, whole grain

sources of chromium

tea, seafood, seaweed

sources of fluoride

Manganese is often confused with magnesium both because their names are similar and because they often _____ for each other in _____

substitute, metabolic processes

If a person's iodide intake is insufficient the _____ enlarges as it attempts to take up more more iodide from the _____. This eventually leads to _____. If a woman has an iodide-deficient diet during the early months of her pregnancy, the _____ suffers iodide deficiency because the mother's body uses up the available iodide. The infant then may be born with short _____ and develop _____, otherwise known as _____.

thyroid gland, bloodstream, goiter, fetus, length, mental retardation, cretinism

the spongy, inner matrix of bone, found primarily in the spine, pelvis, and ends of bones, also called spongy or cancellous bone

trabecular bone

Due to the _____ diet of most Americans, we either _____ or _____ the RDA for selenium.

varied, meet, exceed

A sodium deficiency is _____. A diet low in sodium coupled with _____, persistent vomiting, and diarrhea has the ability to deplete the body of sodium. Note these all get rid of water. Only when perspiration leads to weight loss exceeding _____% of total body weight should sodium losses raise concern. Even then, merely _____ foods should raise levels for non-athletes. Signs of deficiency include muscle cramp, nausea, vomiting, dizziness, shock, and coma. These are rare since the _____ usually responds early to low sodium status, triggering the body to conserve sodium. Perspiration tastes salty, but it only contains about _____ the sodium concentration found in the blood.

very rare, excessive perspiration, 2-3, salting, kidneys, two thirds