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