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Principles
minerals
| Question | Answer |
|---|---|
| Minerals represent what % in the body? | 4% |
| 7 Major minerals | Calcium, chloride, magnesium, phosphorus, potassium, sodium, sulphur |
| 3 trace mineral | Iron, Zinc, Iodine |
| DRI salt intake (and equivalent sodium) | 6g (2.4g) 1g sodium = 2.5g salt |
| Most important mineral (and what dosage) | Calcium (1000mg and 1200 for above 51 age) |
| How should calcium be taken | 500mg doses through out day (max 2500) |
| Foods rich in calcium | Sardines, Bok Choy, kale, cauliflower, milk, soy milk, |
| Antagonist of calcium (another mineral that affects the absorption) | Iron |
| Synergist of calcium | Vit D, Potassium, magnesium and fibre |
| DRI of Phosphorus per day | 700 mg (max 4000mg) |
| Sources of Phosphorus | Cottage cheese, salmon, milk, steak |
| DRI of Magnesium men and women per day | 400mg day and 310 mg |
| Sources of Magnsesium | oysters, Spinach, Bran cereal, Black beans, |
| Functions of magnesium | bone mineralization, protein synthesis, enzymes action, muscle contraction, nerve function |
| DRI of potassium per day | 4700 mg |
| functions of potassium | electrolyte balance, chemical reactions, muscle contractions, nerve cell transmission |
| Sources of potassium | Backed Potato, banana, salmon, honeydew melon |
| Functions of Iodine | Thyroxine |
| DRI of Iron per day (men and women) | 8mg and 18mg |
| Functions of Iron | Carries oxygen in the blood, cellular metabolism |
| Sources of Iron | Clams, liver, navy beans, chard, enriched cereals |
| DRI of Zinc (men and women) | 11mg and 8mg |
| Functions of Zinc | Activates enzymes associated with hormones |
| Sources of Zinc | Oysters, steak, yoghurt, enriched cereals |
| Functions of Calcium | bone mineralization, |
| Functions of Sodium | Nerves, muscle contraction, fluid balance |
| Where are minerals absorbed | Small intestine |
| 5. Inhibitors of Iron absorption | Oxalic acid, phytic acid, calcium, polyphenols (tanin found in tea/coffee), egg protein |
| vitmain essential for calcium absorption | Vit D |
| which 2 fat soluble vitamins fight for the same site | D and A |
| what vitamin increases Iron absoprtion | C |
| Large doses of vitamin E inhibit which vitmain | K |
| Zinc is required for the mobilzation of what stored vitamin | A |
| what vitamin increases iron absoprtion | A |
| large intake of what vitamin can induce Cu deficiency | C |
| Large intake of vitamin A can cause loss of what mineral | calcium (Vit A prevents Vit D being absorbed and this is required for Ca binding) |
| When is calcium carbonate best taken/absorbed? | With food |
| When is calcium citrate best taken/absorbed? | empty stomach |
Created by:
Gemma Macklin
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