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29 Cards in this Set

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What are the major functions of water
to carry nutrients, cleanse tissue and blood, chemical reactions, lubricate joints, …it is also a solvent, shock absorber and body temp
Where do you get most of your water?
liquids and foods
Where does most of your water go?
kidneys and skin
What is the total water intake recommendation for adults?
men 3.7 liters and women 2.7 liters
Actual fluid consumption accounts for what % of water we intake?
81
What is water intoxication?
excessive water consumption causing disruption of brain function due to imbalance of electrolytes in body fluids
What happens during water intoxication?
sodium in blood falls to dangerous levels the brain can swell
What amount of water can prove deadly?
6 pints (3 liters
What are the major minerals?
calcium, chloride, magnesium, phosphorus, potassium, sodium, sulfur
What are the trace minerals?
iodine, iron, zinc, selenium, flouride, chomium, copper, manganese, molybdenum
What 3 minerals do we have the most amount of?
calcium phosphorus and potassium
What is the function of Iodine?
thyroxine hormone that regulates BMR
What are the sources of Iodine?
iodized salt, seafood
What are the functions of Iron?
It functions as oxygen carrying cells hemoglobin (red blood) and myoglobin (muscle cells) / helps enzymes use oxygen / and it is needed to make new cells amino acids, hormones and neurotransmitters
What is the RDA for iron?
Men 8 mg/day women 18 mg/day pregnant 27 mg/day
What foods have allot of iron?
spinach, enriched cereal ,clams, beef steak, navy beens
What is the source of Heme iron?
meat fish and poultry
What is the source of Non-heme iron?
meat fish poultry and plants
Non-heme Iron absoprtion interferes with what and enhances what?
it interferes with absorption of phytates, polyphenols and calcium / enhances vit c and mfp factor absorption
What does lead do to your body?
it displaces iron and calcium but does not perform there functions and it injures kidneys
Who absorb the most lead?
children
What do you combine to help achieve maximum iron absorption?
heme iron, nonheme iron, mfp factor and vit c
What are the functions of Zinc?
Zinc works with proteins to help enzymes: make parts of cells genetic materials, make heme in hemoglobin, helps pancreas in digestion, helps metabolize cho, protein and fat, liberates vit a from storage in the liver, and it disposes of damaging free radicals
What are foods high in zinc?
yogurt, pork chops, cereal, oysters, crab meat, beef steak
What are the functions of selenium?
assists enzymes that work with vit e to prevent free radical formation and oxidative damage and it activate thyroxine
What is flouride?
it is not an essential nutrient and it inhibits dental caries
What is Chromium?
it works with insulin to regulate and release energy from glucose
What is the function of copper?
It helps form hemoglobin and collagen, assists in reactions that release energy, works with proteins to regulate activity of certain genes, and it is a component of an enzyme that helps control damage from free radicals.
What is the function of Molybdenum and Manganese?
part of enzymes