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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 |