Understanding nutrition matching vit minerals wksht
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| List the trace minerals | Iron Zinc Iodine Selenium Copper Flouride Chromium
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| List the Major Minerals | Sodium Chloride Calcium Potassium Phosphorus Magnesium Sulfate
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| Magnesium- Major or Trace? | Major
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| Iron- Major or Trace? | Trace
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| Potassium- Major or Trace? | Major
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| Zinc- Major or Trace? | Trace
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| Calcium- Major or Trace? | Major
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| Phosphorus- Major or Trace? | Major
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| Iodine- Major or Trace? | Trace
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| Selenium- Major or Trace? | Trace
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| Chloride- Major or Trace? | Major
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| Sodium- Major or Trace? | Major
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| Copper- Major or Trace? | Trace
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| Flouride- Major or Trace? | Trace
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| Sulfate- Major or Trace? | Major
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| Chromium- Major or Trace? | Trace
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| Sodium Function | Maintains normal fluid and electrolyte balance; nerve impulse transmission & muscle contraction
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| Sodium Daily Needs | Adults: 1500mg/day(19-50); 100mg/day (31-70); 1200mg/day(>70)
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| Sodium Toxicity Symptoms | Edema, acute hypertension
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| Sodium Food Sources | Table salt; soy sauce; processed foods
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| Sodium Excess Amounts | UL: 2300 mg/day
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| Sodium Deficiency | Muscle cramps, mental apathy, loss of appetite; *Hyponatremia in athletes
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| Chloride Function | Maintains normal fluid and electrolyte balance; proper digestion
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| Chloride Daily Needs | Adults: 2300mg/ day (19-50; 2000mg/day (51-70); 1800 mg/ day (>70)
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| Chloride Toxicity Symptoms | Vomiting
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| Chloride Food Sources | Table salt; soy sauce; processed foods
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| Chloride Excess Amounts | UL: 3600mg/ day
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| Chloride Deficiency | Rare
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| Potassium Function | Maintains normal fluid and electrolyte balance; cell integrity
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| Potassium Daily Needs | Adults: 4700 mg/day
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| Potassium Toxicity Symptoms | Muscle weakness; vomiting; stops heart if given in the vein.
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| Potassium Food Sources | Meats, fresh fruits and veggies; grains; legumes
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| Potassium Excess Amounts | None set
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| Potassium Deficiency | Irregular heartrate, muscle weakness, glucose intolerance
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| Calcium Function | Healthy bones & teeth; nerve functioning; blood pressure; etc.
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| Calcium Daily Needs | AI: 1000mg/day (19-5); 1200 mg/ day (>51)
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| Calcium Toxicity Symptoms | Constipation; kidney dysfunction
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| Calcium Food Sources | Milk and milk products; sardines; certain green veggies
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| Calcium Excess Amounts | UL: 2500mg/day
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| Calcium Deficiency | Stunted growth in children; bone loss in adults
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| Phosphorus Function | Part of every cell; genetic material; maintain acid-base balance
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| Phosphorus Daily Needs | 700mg/ day
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| Phosphorus Toxicity Symptoms | Calcification in the kidneys
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| Phosphorus Food Sources | Liver; sunflower seeds; animal products
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| Phosphorus Excess Amounts | UL: 4000mg/ day (19-70)
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| Phosphorus Deficiency | Muscle weakness; bone pain
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| Magnesium Function | Healthy bones; building protein; functioning of immune system
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| Magnesium Daily Needs | Men: 400mg/ day (19-30), Women:310mg/day (19-30)
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| Magnesium Toxicity Symptoms | Supplements: diarrhea; alkalosis; dehydration
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| Magnesium Food Sources | Nuts, legumes, seafood
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| Magnesium Excess Amounts | UL: 350mg/day (supplements)
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| Magnesium Deficiency | Weakness; confusion
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| Sulfate Function | Stabilizes shape of proteins
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| Sulfate Daily Needs | No RDA because needs are met through protein
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| Sulfate Toxicity Symptoms | Excess of sulfur containing amino acids may suppress growth
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| Sulfate Food Sources | Meat,fish, poultry, eggs, milk, legumes
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| Sulfate Excess Amounts | N/ A
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| Sulfate Deficiency | None known
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| Iron Function | Carries oxygen in the blood; makes oxygen avilable for muscles; energy metabolism
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| Iron Daily Needs | Men: 18mg/ day (19-50)/ Women: 8mg/day (51+)
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| Iron Toxicity Symptoms | GI distress/ Iron overload (fatigue, joint pain, organ damage)
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| Iron Food Sources | Red meats, fish, poultry, dried fruits, etc.
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| Iron Excess Amounts | UL: 45mg/day
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| Iron Deficiency | Anemia
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| Zinc Function | Asociated w/ insulin; making of genetic material; taste perception; transports vit. A; makes sperm; etc.
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| Zinc Daily Needs | Men: 11 mg/ day; Women: 8 mg/day
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| Zinc Toxicity Symptoms | Loss of appetite; impaired immunity, etc.
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| Zinc Food Sources | Red meat, shellfish, whole grains, fortified cereals
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| Zinc Excess Amounts | UL: 40 mg/day
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| Zinc Deficiency | Growth retardation, delayed sexual maturation, hair loss, etc.
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| Iodine Function | Thyroid hormones that help regulate growth, development, and metabolic rate
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| Iodine Daily Needs | 150 micrograms/ day
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| Iodine Toxicity Symptoms | Underactive thyroid, goiter, etc.
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| Iodine Food Sources | Iodized salt, seafood, bread, etc.
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| Iodine Excess Amounts | UL: 1100 mg/ day
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| Iodine Deficiency | Simple goiter
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| Selenium Function | Defends against oxidation; regulates thyroid hormone
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| Selenium Daily Needs | 55 micrograms/ day
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| Selenium Toxicity Symptoms | Lost and brittle hair & nails, skin rash, fatigue, etc.
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| Selenium Food Sources | Seafood, meat, whole grains, etc.
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| Selenium Excess Amounts | UL: 400 micograms/ day
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| Selenium Deficiency | Predisposition to heart disease
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| Copper Function | Necessary for the absorption and use of iron, part of several enzymes
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| Copper Daily Needs | 900 micrograms/ day
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| Copper Toxicity Symptoms | Liver damage
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| Copper Food Sources | Seafood, nuts, whole grains, seeds,etc.
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| Copper Excess Amounts | UL: 10 mg/day
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| Copper Deficiency | Anemia, bone abnormalties
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| Fluoride Function | Healthy bones and teeth
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| Fluoride Daily Needs | Men: 4 mg/ day Women: 3 mg/ day
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| Fluoride Toxicity Symptoms | Pitting and discoloration of teeth (fluorosis)
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| Fluoride Food Sources | floridated drinking water, tea, seafood
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| Fluoride Excess Amounts | UL: 10 mg/ day
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| Fluoride Deficiency | Tooth decay
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| Chromium Function | Enhances insulin action; improve glucose tolerance
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| Chromium Daily Needs | Men: 35 micrograms/ day Women: 25 micrograms/ day
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| Chromium Toxicity Symptoms | None
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| Chromium Food Sources | Unrefined foods, liver, whole grains
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| Chromium Excess Amounts | N/A
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| Chromium Deficiency | Diabetes like condition
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