Module 8

Question 1

Define trace minerals

Answer 1

Trace minerals: minerals that are required in small amounts, typically under 100 mg per day

Question 2

List the major trace minerals

Answer 2

Iron, iodine, selenium, zinc, chromium, copper, fluoride, Manganese , molybendum

Question 3

Define major mineral

Answer 3

Major mineral: minerals that are required by the body and larger amounts, over 100 mg per day

Question 4

What are the major minerals

Answer 4

Sodium, phosphorus, chloride, calcium, potassium, magnesium, sulphur

Question 5

What are the functions of iron

Answer 5

1. Cognitive function and brain health – Neuro transmitter synthesis, adequate iron is crucial for maintaining cognitive function, concentration and memory
2. DNA synthesis + cell division = iron is a cofactor of several enzymes involved in DNA synthesis and cell division. Iron is essential for production of red blood cells
3. Energy metabolism – cytochromes – iron is an essential part of the ETC in the mitochondria, where it helps facilitate ATP production
4. Growth and development - iron is essential for proper fetal development, particularly for the development of red blood cells and brain function during pregnancy. Necessary for healthy growth and cognitive development in children
5. Immune function – necessary for the development and function of immune cell
6. Oxygen transport and storage – iron is a key component in haemoglobin and myoglobin

Question 6

What are some sources of iron

Answer 6

Ground beef, salmon, chicken, all bran cereal, beans

Question 7

What are the types of iron

Answer 7

Heme and non heme

Question 8

What is the absorption of iron affected by

Answer 8

Boosted by vitamin C
reduced by calcium, phytates, oxalates, tannins (greens, dark leafy greens, tea and coffee)

Question 9

What is the RDA for Trace minerals

Answer 9

Iron
- men: 8 mg
- females: 18 mg
zinc
- men: 11 mg
- females: 8 mg

Question 10

Who is at risk of iron deficiency

Answer 10

Menstruating females, vegetarian or vegan‘s (Recommendations are 80% higher), gastrointestinal diseases, restricted eating, high-performance athletes (Recommendations are 30 to 70% higher)

Question 11

How is iron deficiency detected

Answer 11

We test iron deficiency using a blood test to measure levels of serum ferritin (<30mg) and haemoglobin (<120mg females <110mg men)

Question 12

What is anaemia

Answer 12

Anemia: pathological condition in which the number of red blood cells or haemoglobin within them is insufficient to meet the bodies physiological oxygen carrying needs. Essentially iron deficiency

Question 13

What are recommendations for iron supplementation

Answer 13

generally 100 mg is a good start, taken at night along with 200 mg vitamin C. Takes 6 to 8 weeks to increase serum ferritin stores, and there are side effects of gastrointestinal upset or constipation

Question 14

Iron salts

Question 15

What are the functions of zinc

Answer 15

1. Gene expression in protein synthesis - Acts as a structural component of transcription factors affecting our genes are expressed
2. Growth and development critical for cell division, DNA synthesis, and overall growth
3. Immune system – maintains skin integrity, defends against pathogens, promotes wound healing
4. Iron metabolism
5. Metabolism - carbohydrates, proteins, and fats
6. Protects cells from oxidative damage and reduce inflammation
7. Taste and smell - essential for the proper functioning of taste and smell receptors and may influence appetite. Deficiency is often associated with reduced appetite

Question 16

What are some sources of zinc

Answer 16

Animal proteins, like crab, beef. Plant-based foods contain zinc but is often with phytate which can inhibit absorption. Soaking, sprouting, and fermenting with absorption

Question 17

What results from zinc deficiency

Answer 17

Stunted growth particularly in children and adolescents, hair loss, diarrhea, eye and skin lesions, poor appetite, and delayed sexual maturation. Toxicity suppresses the immune system and results in gastrointestinal symptoms as well as copper deficiency?

Question 18

What are the functions of calcium

Answer 18

1. Blood clotting – plays a key role in the blood coagulation process, necessary for the formation of clots to prevent excessive bleeding
2. Bone and teeth health – 99% of the bodies calcium stores are in bones and teeth. Is essential for the development, maintenance, and density of bones and teeth
3. Cell signalling – acts as a secondary (intracellular) messenger and many signalling pathways
4. Hormonal secretion – involved in endocrine function, including the release of insulin
5. Nerve transmission – vital for the release of neurotransmitters at synopsis, allowing for effective communication between nerve cells (neurotransmitter release)
6. Muscle contraction - enables the interaction of actin and myosin

Question 19

What is the RDA for some major minerals

Answer 19

Calcium = 1000 mg
Sodium < 2300 mg
Magnesium
- men: 420mg
- women: 320mg
Potassium = (AI) 4700mg

Question 20

What are some sources of calcium

Answer 20

Dairy foods, orange juice, soy and almond drinks, tofu, some leafy green vegetables

Question 21

What conditions result from calcium deficiency

Answer 21

Osteoporosis and rickets

Question 22

What are the recommendations for calcium supplementation

Answer 22

Calcium is best absorbed in 500 mg at a time. Upper level is 2500 mg

Question 23

What occurs in calcium toxicity

Answer 23

Hypercalcemia: excessively high calcium levels in the blood, which can lead to various health issues Dash nausea, vomiting, confusion and fatigue or kidney stones.
Constipation particularly if dietary fibre intake his low

Question 24

Define electrolyte

Answer 24

Electrolyte: salts that disassociate into ions when dissolved in a solution, allowing that solution to conduct electricity

Question 25

What are the main functions of electrolytes

Answer 25

1. Fluid balance – electrolytes help maintain fluid ounce in the body, regulating hydration levels and osmotic pressure across cell membranes 2. Acid base balance – they play a crucial role in maintaining the bodies acid base balance, which is essential for proper metabolic function 3. Signal transmission - beyond muscle contraction and nerve conduction, electrolytes are vital for transmitting signals in the nervous system and are involved in hormonal regulation

Question 26

What does imbalanced calcium levels lead to [different from deficiency or toxicity]?

Answer 26

Imbalance can lead to muscle cramps, fatigue, dizziness, confusion, and in severe cases, arrhythmias or seizures

Question 27

What are the functions of sodium

Answer 27

1. Blood pressure regulation – important for fluid volume control. Influences blood volume and pressure by affecting how much water is retained or excreted by the kidneys 2. Fluid balance – osmoregulation - helps regulate fluid balance in the body by controlling movement of water in and out of cells 3. Muscle contraction – sodium ions facilitate muscle contraction by allowing deep polarization of muscle fibers. Otherwise known as excitation contraction coupling 4. nerve function – essential for generating action potentials 5. Transport of molecules – important for the sodium potassium pump. Sodium is crucial for the active transport of molecules across cell membranes

Question 28

What is the average consumption of sodium in Canada and how much of this consumption is from processed foods

Answer 28

Average consumption = 3400 mg. 77% processed foods

Question 29

How much sodium do we lose per litre of sweat lost during exercise

Answer 29

1000 mg of sodium or 2.5 g of salt

Question 30

Why is sodium intake vital in exercise

Answer 30

Adequate sodium intake is vital for a storing electrolyte balance after intense exercise, helping to prevent cramps and fatigue. Sodium loss and sweat can very significantly among individuals

Question 31

What are the functions of magnesium

Answer 31

1. Bone Health – plays a significant role in bone mineralization and density 2. Cofactor in enzymatic reactions – essential for over 300 ends automatic reactions, including those involved in DNA and RNA synthesis, protein synthesis and energy metabolism 3. Energy production 4. Muscle function – aids in muscle relaxation by balancing calcium levels, which is crucial for preventing muscle cramps 5. Nervous system regulation – involved in neurotransmitter release and helps regulate nerve function, contributing to overall brain health and cognitive function

Question 32

What are the sources of magnesium

Answer 32

Nuts, seeds, green leafy vegetables, whole grains. Almonds and cooked spinach are very high and magnesium

Question 33

What are symptoms of deficiency in magnesium? What is the upper level tolerance

Answer 33

Deficiency can cause numbness, tingling and cramps. Upper level is 350 mg

Question 34

What are the functions of potassium

Answer 34

1. Acid-base balance – metabolic function – helps maintain proper pH levels in the body 2. Blood pressure regulation – hypertension management – adequate potassium intake helps counteract sodium effects on blood pressure 3. Electrolyte balance - works alongside sodium and other electrolytes to maintain proper cellular function, which is critical during exercise 4. Fluid volume regulation – hydration and cell function – maintain salute bones inside and outside of cells which is vital for overall hydration, Health, and nutrient transport 5. Nerve and muscle functioning – essential for transmitting electrical signals and nerves and facilitate muscle contraction and relaxation

Question 35

What are some sources of potassium

Answer 35

Fruits and vegetables, legumes and potatoes. Whole wheat flour and brown rice are much higher in potassium than white

Question 36

What situation is can deficiency occur, and what are symptoms of toxicity

Answer 36

Deficiency is rare but can happen with vomiting, diarrhoea for laxative abuse. Toxicity is rare since kidneys excrete excess potassium

Question 37

Deficiency of what vitamin results in xerophthalmia, dry eyes and cracked mouth corners?

Answer 37

A

Question 38

Deficiency of what vitamin results in neurological issues, irritability and fatigue

Answer 38

B

Question 39

Deficiency of what vitamin results in wobbly teeth, pour wound healing and scurvy

Answer 39

C

Question 40

Deficiency of what vitamin results in depression

Answer 40

D

Question 41

Deficiency of what vitamin results in muscle weakness and vision problems

Answer 41

E

Question 42

Deficiency of what vitamin results in blood clotting issues, haemorrhage, and osteoporosis

Answer 42

K

Question 43

toxicity of what vitamin results in gingivitis, dry skin and muscle/joint pain

Answer 43

A

Question 44

toxicity of what vitamin results in headaches, stomach cramps and diarrhea

Answer 44

C

Question 45

toxicity of what vitamin results in hypercalciemia and kidney stones

Answer 45

D

Question 46

toxicity of what vitamin results in thyroid problems, nausea and increased risk of bleeding

Answer 46

E

Question 47

toxicity of what vitamin results in really thin blood?

Answer 47

K

Question 48

What are the symptoms of deficiency in vitamin A

Answer 48

xerophthalmia, dry eyes, and cracked mouth corners

Question 49

what are the symptoms of toxicity in vitamin A

Answer 49

gingivitis, dry skin and muscle/joint pain

Question 50

what are the symptoms of deficiency in vitamin B

Answer 50

neurological issues, fatigue and irritability

Question 51

what are the symptoms of toxicity in vitamin C

Answer 51

headaches, stomach cramps and diarrhea

Question 52

what are the symptoms of vitamin c deficiency

Answer 52

wobbly teeth, poor wound healing and scurvy

Question 53

What are the symptoms of toxicity in vitamin D

Answer 53

hypercalcemia and kidney stones

Question 54

What are the symptoms of deficiency in Vitamin E

Answer 54

weakness and vision problems

Question 55

What are the symptoms of toxicity in vitamin E

Answer 55

Thyroid function, increased risk of bleeding, and nausea

Question 56

What are the symptoms of deficiency in Vitamin K

Answer 56

haemorrhage, blood clotting issues

Question 57

What are the symptoms of toxicity in vitamin K

Answer 57

just take caution if you use cholesterol thinners