Chapter 7: Minerals - Building and Moving Our Body

calcium (sources)

skim milk, low-fat cheeses, nonfat yogurt

outside our cells

sodium and chloride tend to do this in our cells

fluorosis

↳ condition marked by staining and pitting of teeth ↳ caused by abnormally high intake of fluoride

potassium

↳ major mineral ↳ primary electrolyte within cells ↳ balances sodium outside the cell membrane to maintain proper fluid balance ↳ regulates transmission of nerve impulses ↳ assists in maintaining blood pressure

potassium (sources)

↳ widespread in foods ↳ fresh foods like fruits and veggies ↳ processed foods generally increases sodium and decreases potassium

red blood cells (erythrocytes)

cells that transport oxygen

vitamin C (ascorbic acid)

consumption of this vitamin can increase body's absorption of non-heme iron

prehypertension

defined as a systolic blood pressure between 120 and 139 mm Hg or diastolic blood pressure between 80 and 89 mm Hg

bone desnity

degree of compactness of bone tissue that reflects the strength of bones

bioavailability

degree to which our body can absorb and use any given nutrient

ions

electrically charged particle

hypercalcemia

excessive calcium in the blood can lead to death

cretinism

form or mental retardation that occurs in people whose mothers experienced iodine deficiency during pregnancy

power plants

help convert food into energy ↳ chromium ↳ manganese ↳ sulfur ↳ selenium ↳ iodine

bone builders

help keep bones healthy ↳ calcium ↳ phosphorus ↳ magnesium ↳ fluoride

blood fortifiers

help maintain healthy blood ↳ iron ↳ zinc ↳ copper

essential electrolytes

help maintain hydration and muscle functioning ↳ phosphorus ↳ potassium ↳ sodium ↳ chloride

neurotransmitters

important for transmitting nerve signals

heme

iron containing molecule found in hemoglobin

blood

made up of four components 1. red blood cells - erythrocytes 2. white blood cells - leukocytes 3. platelets 4. plasma

ultra-trace minerals

minerals we need to consume in amounts less than 1 mg per day of body weight

inside our cells

potassium and phosphate tend to do this in our cells

white blood cells (leukocytes)

protect us from infection and illness

ceruloplasmin

protein that is critical for the proper transport of iron

remodeling

two step process where bone tissue is recycled 1. breakdown of existing bone 2. formation of new bone

osteoblasts

↳ "bone builders" ↳ new bone is formed ↳ cells that prompt the formation of new bone matrix by laying down the collagen-containing component of bone ↳ then mineralized

osteoperosis (risk factors)

↳ age ↳ gender ↳ genetics ↳ smoking ↳ nutrition

cortical bone

↳ also called compact bone ↳ very dense ↳ dense bone tissue that makes up outer surface of all bones as well as the entirety of most small bones of the body ↳ composes 80% of the skeleton

trabecular bone

↳ also called spongy bone ↳ porous bone tissue found within the ends of long bones, spinal vertebrae, flat bones, and bones of pelvis

osteoclasts

↳ bone is broken down by these cells ↳ cells that break down surface of bones by secreting enzymes and acids that dig grooves into bone matrix

platelets

↳ cell fragments that assist in the formation of blood clots ↳ help stop bleeding

hypertension

↳ condition commonly called high blood pressure ↳ major chronic disease in the US ↳ causes no symptoms so screenings are the only way to find out

goiter

↳ condition marked by enlargement of the thyroid gland ↳ can be caused by iodine toxicity or deficiency

osteoperosis

↳ condition where bone tissue of a person is more porous and thinner than that of a person with healthy bone ↳ changes weaken the bone that leads to a significantly reduced ability to bear weight and high risk for fractures

DASH Diet

↳ eating plan shown to reduce hypertension ↳ developed by National Institute of Health ↳ recommends eating 8-10 servings of fruits and veggies daily ↳ shown to lower blood pressure

plasma

↳ fluid portion of the blood in the formation of blood ↳ enables blood to flow easily through the blood vessles

non-heme iron

↳ form of iron that is not part of hemoglobin or myoglobin ↳ not readily absorbed by the body ↳ found in animal and plant based foods ↳ all iron found in plant-based foods is this type of iron, which means plant-based foods are less reliable than animal-based foods as sources of readily absorbed iron ↳ ie. enriched breakfast cereals, breads, some veggies, legumes

hypothyroidism

↳ if you consume either too much or too little iodine, your body will stop manufacturing thyroid hormones that leads to this condition ↳ low levels of thyroid hormones ↳ causes enlargement of thyroid gland known as goiter ↳ this occurs when the thyroid gland attempts to produce more thyroid hormones ↳ symptoms: decreased body temperature, inability to tolerate cold, weight gain, fatigue, sluggishness

heme iron

↳ iron that is part of hemoglobin and myoglobin ↳ readily absorbed by the body ↳ found only in animal-based foods ↳ ie. meat, fish, poultry

myoglobin

↳ iron-containing protein similar to hemoglobin ↳ except that its found in muscle cells

bones

↳ living organs that contain several tissues, including bone tissue, nerves, cartilage, and connective tissue, with blood vessels supplying vital nutrients ↳ provide physical support and attachments for muscle movement ↳ protect our most vulnerable tissues

calcium

↳ major mineral ↳ classified as alkaline or basic ↳ key component of bones ↳ maintains healthy blood pressure ↳ initiation of blood clotting ↳ regulation of various hormones and enzymes ↳ four primary roles in the body 1. provides structure to bones and teeth 2. plays critical role in assisting with acid-base balance 3. critical for normal transmission of nerve impulses 4. assist in muscle contraction

magnesium

↳ major mineral ↳ found in bones and soft tissue ↳ influences crystalization of bone through its regulation of calcium balance and its interactions with vitamin D and parathyroid hormone ↳ assists more than 300 enzyme systems ↳ supports muscle contraction and blood clotting ↳ sources: green leafy veggies, grains, seeds, nuts

phosphorus

↳ major mineral ↳ pooled with potassium in fluoride inside our cells ↳ helps maintain proper fluid balance ↳ plays critical role in bone formation ↳ primary component of ATP, an energy molecule ↳ helps activate and deactivate enzymes ↳ component of the genetic material in the cells (DNA and RNA), cell membranes, and lipoproteins ↳ widespread in foods: milk, meats, eggs

chloride

↳ major mineral ↳ obtain almost exclusively from consuming sodium chloride, or table salt ↳ with sodium in the fluid outside our cells, this major mineral assists with maintenance of fluid balance and in transmission of nerve impulses ↳ part of hydrochloric acid in the stomach that aids in digesting food ↳ assists white blood cells during immune response to help kill bacteria

sodium

↳ major mineral with many functions ↳ essential nutrient that the body needs to survive ↳ helps cells maintain proper fluid balance ↳ helps regulate blood pressure and acid-base balance ↳ plays role in transmission of nerve signals ↳ important in gastric secretions ↳ assists in absorption of certain nutrients, like glucose

electrolytes

↳ mineral substance that dissolved in solution into positively and negatively charged ions ↳ capable of carrying an electrical current ↳ critical in maintaining fluid balance (keep our cells from becoming swollen with too much fluid or dehydrated from too little) ↳ two qualities work together to maintain fluid balance 1. strongly attract water 2. not able to move freely from one side of the cell membrane to the other (however, water can)

trace minerals

↳ minerals we need to consume in amounts less than 100 mg per day ↳ total amount present in the body is less than 5 grams (5,000 mg) ↳ include selenium, fluoride, iodine, chromium, manganese, iron, zinc, copper

major minerals

↳ minerals we need to consume in amounts of at least 100 mg per day ↳ total amount present in the body is at least 5 grams (5,000 mg) ↳ include sodium, potassium, chloride, and phosphorus which are all electrolytes

iron-deficiency anemia

↳ most common nutrient deficiency in the world ↳ disorder where red blood cells do not contain enough hemoglobin to deliver to the body's cells and tissues all the oxygen they need ↳ symptoms: exhaustion, increased risk for infection, impaired thinking

hemoglobin

↳ oxygen-carrying protein in our red blood cells ↳ almost 2/3 of all iron in our body is found here ↳ consists of four protein stands studded with four iron containing heme groups ↳ depends on iron in its heme groups to carry oxygen

diastolic blood pressure

↳ pressure in our arteries between contractions, when our heart is relaxed ↳ optimal pressure is less than 80 mm Hg

collagen fibers

↳ protein fibers that provide strength, durability, and flexibility ↳ phenomenally strong ↳ ensure bones to bear weight while responding to demands for movement

systolic blood pressure

↳ represents pressure exerted in our arteries at the moment the heart contracts, sending blood into our blood vessels ↳ optimal pressure is less than 120 mm Hg

minerals

↳ solid, crystalline substances ↳ do not contain carbon ↳ not broken down during digestion ↳ can't be created or destroyed by natural means (heat, cold, light, chemicals, mechanical force) ↳ able to carry electrical charge

copper

↳ trace mineral ↳ component of ceruloplasmin ↳ contributes to blood tissue, collagen, and tissue surrounding nerve fibers ↳ part of several enzyme systems ↳ contributes to chemicals called neurotransmitters ↳ sources: organ meats, seafood, nut, seeds, whole-grain products

iodine

↳ trace mineral ↳ found in few foods ↳ mostly found in the form of iodide

zinc

↳ trace mineral ↳ part of almost 100 enzymes that affect every body system ↳ critical for normal growth ↳ supports proper development and functioning of the immune system ↳ need for this mineral is relatively small, but our absorption is variable ↳ high non-heme iron intake can inhibit absorption of this mineral ↳ sources: red meats, some seafood, whole grain breads, enriched foods ↳ significantly more absorbable from animal based foods, so deficiency is a concern for vegetarians

flouride

↳ trace mineral ↳ supports teeth and bones ↳ combines with calcium and phosphorus to make teeth more resistant to destruction by acids and bacteria ↳ sources: fluoridated water and dental products

selenium

↳ trace mineral ↳ contained in amino acids ↳ production in thyroid hormones ↳ works as an antioxidant to spare vitamin E ↳ prevent oxidative damage to cell membranes ↳ found in varying amounts in soil and thus foods ↳ sources: organ meats, nuts, fruits and veggies depends on level in the soil in which they are grown

iodine and selenium

↳ trace mineral ↳ necessary for synthesis of thyroid hormones ↳ requires these hormones to grow, reproduce, regulate body temperature, and maintain resting metabolic rate

iron

↳ trace mineral ↳ needed in very small amounts in our diet ↳ key component of hemoglobin, myoglobin, and enzymes ↳ hemoglobin: in the bloodstream, this acts as a shuttle picking up oxygen from the air we breathe and binding it during its transport in the bloodstream, then drops it off again in our tissues ↳ myoglobin: assists in transport to oxygen into muscle cells, which need oxygen to function ↳ found in body in certain enzymes ↳ enzymes: assists energy production from carbohydrates, fats, and protein ↳ part of antioxidant enzyme system that fights free radicals

molybdenum

↳ ultra-trace mineral ↳ only UTM that's considered essential for human health ↳ important for key enzymes within the body ↳ RDA is 45 mg.day for adults 19 to 70 years of age ↳ sources: legumes, grains, nuts