Exam 2- Water And Minerals

Front 1

Water

Back 1

most abundant substance in body
males: ~60% of weight
females: ~50% of weight
variations with amount of muscle and fat mass
essential nutrient

Front 2

Water Functions

Back 2

-universal solvent
-metabolic process in the body occur in water
-transport system for substances throughout the body
-cushion for brain, organs, fetus
-lubricates and protects: joints and eyes (is part of mucus and saliva)
-maintain body temp

Front 3

intracellular fluid

Back 3

water balanced among fluid compartments

Front 4

extracellular fluids

Back 4

interstitial fluids
intravascular fluids

Front 5

electrolytes

Back 5

minerals that help maintain fluid balance

Front 6

Dehydration

Back 6

water loss>water intake
-less intravascular water
-reduced ability to deliver oxygen and nutrients to cells

those at risk: athletes, elderly, infants

Front 7

dehydration symptoms

Back 7

-headache, fatigue
-reduced physical and cognitive performance
-nausea, confusion, disorientation
- can be fatal in extreme conditions

Front 8

Water Needs

Back 8

depend on:
level of activity
temperature and humidity
diet

Front 9

Fluids to replace losses

Back 9

water
other fluids: milk, juice, soda
caffeine-containing beverages in moderation

Front 10

Environment Protection Agency

Back 10

the organization that regulates public drinking water and sets limits on amount contaminants allowed

Front 11

Minerals

Back 11

nutrients needed by the body in small amounts for health and maintenance

Front 12

Major Minerals

Back 12

minerals required in the diet in amounts greater that 100 mg per day

Front 13

trace minerals

Back 13

micronutrients

minerals are required in the diet in amounts less that 100 mg

Front 14

Mineral bioavailabilty

Back 14

-phytates in whole grains limit calcium, zinc, and iron absorption
-oxalates in spinach limit absoprtion of calcium and iron

Front 15

functions of minerals

Back 15

cofactors
-needed to activate enzymes
-binds to enzyme
regulate bodily processes
bone health
blood pressure regulation
muscle contraction
nerve transmission

Front 16

major minerals in the body

Back 16

sodium
potassium
chloride
calcium
phosphorus
magnesium
sulfur

some known as electrolytes:
sodium, potassium, chloride
have an electrical charge
major role in fluid regulation

Front 17

Sodium

Back 17

-kidneys and hormones help control sodium levels
-smaller amounts lost in stool and sweat

daily need: 1500 mg/day for people under 51

Front 18

Sodium Functions

Back 18

-chief role is fluid regulation
-with potassium and nerve conduction
-also transports substances such as amino acids across cell membranes

Front 19

Sodium Balance in the body

Back 19

- kidneys and hormones help control sodium levels
- smaller amounts lost in stool and sweat

Front 20

Sodium Food Sources

Back 20

3/4 sodium comes from:
-salt or sodium added to processed food
-only small amounts added during cooking, at the table, or occurs naturally in foods

Front 21

Relationship between sodium intake and blood pressure

Back 21

generally
high blood pressure
high sodium intake

Front 22

Sodium UL

Back 22

23000 mg/day to reduce risk of hypertension

cutting back on processed foods and added to foods will lower sodium intake

Front 23

Potassium Functions

Back 23

- fluid balance
- muscle contraction
- nerve impulse conduction
- can help lower high blood pressure

Front 24

Potassium Food Sources

Back 24

fruits and vegetables
minimum of 7 servings a day will meet these requirements

Front 25

Potassium UL

Back 25

especially in those with impaired kidney function
-may result in irregular heart beats, damage heart
-cardiac arrest may result

Front 26

Potassium Deficiency

Back 26

- can cause muscle weakness and cramps, irregular heartbeats, and paralysis

may occur with:
-excessive vomiting/diarrhea
- anorexia/ bulimia eating disorder
- contain diuretics

Front 27

Calcium

Back 27

- most abundant mineral in the body
- absorption depends on the availability of active form of vitamin D and parathyroid hormone

Front 28

increased absorption of calcium

Back 28

acidic food, lactose, fat

Front 29

bioavailability of calcium is decreased in..

Back 29

- tannins: tea
- fiber
- phytates: whole grain
- oxalates: spinach

Front 30

oxalates

Back 30

found in spinach, rhubarb, beet greens, and chocolate, have been found to interfere with the absorption of calcium and iron

Front 31

tannins

Back 31

found in tea and some grains
can interfere with the absorption of iron

Front 32

phytate

Back 32

phytic acid
found in whole grains, bran, and soy products, binds calcium, zinc, iron, and magnesium, limiting the absorption

can be broken down by yeast, so the bioavailability of minerals is higher in yeast-leavened foods such as breads

Front 33

calciums role in the body

Back 33

99% of calcium is found in solud mineral deposits in the bone and teeth
-provides structure for bones
- also found in teeth

1% is found in intracellular fluid, blood and extracellular fluid
-nerve transmission
-muscle contraction
-release hormones
-blood pressure regulation

Front 34

Calcium UL

Back 34

2500 mg/day

constipation
may interfere with absorption of certain minerals:
-zinc, iron, magnesium, phosphorus

Front 35

hypercalcemia

Back 35

may impair kidney function, calcium deposits in body

Front 36

osteopenia

Back 36

reduced bone density below normal levels

Front 37

osteoporosis

Back 37

bone disorder characterized by reduced bone mass, increased bone fragility and increased risk of fractures

Front 38

Phosphorus

Back 38

second most abundant
85% in bones
remainder in cells and fluids outside cells including blood

Front 39

Phosphorus functions

Back 39

needed for bones and teeth
component of cell membrane bilayer as part of phospholipid
-needed for energy metabloism
and stores ATP
-acts as blood buffer
- part of DNA and RNA

Front 40

Phosphorus Sources

Back 40

meat, fish, poultry, dairy
abundant in diet

Front 41

phosphorus UL

Back 41

4000 mg/day for adults 19-50
can result in calcification of tissue

Front 42

phosphorus deficiency

Back 42

muscle weakness, bone loss, loss of appetite

Front 43

Magnesium Functions

Back 43

- part of complex that stablizes ATP: necessary for a variety of activities in the body, such as protein synthesis, cell growth, muscle and nerve function
-vitamin D and hormone (PTH) regulation
- maintaining healthy bones: 50% in bones
- help lpwer hogh blood pressure with potassium and calcium

Front 44

Magnesium Food Sources

Back 44

whole grains:
-magnesium majority in bran and germ
- not replaced during enrichment

other:
vegetables, nuts, fruits, milk, yogurt, and meat

Front 45

Magnesium UL

Back 45

350 mg/day (supplements)
diarrhea

Front 46

Magnesium Deficiencies

Back 46

rare
-nausea, muscle weakness, cramping, mental derangement
-changes in blood pressure and heartbeat

Front 47

bone health

Back 47

living tissue, constantly changing
peak bones mass in 20's
more bone is lost than added
bone mass declines=more porous
increased fractures

Front 48

risk factors for osteoporosis

Back 48

-gender: twice as common in women
-age:risk increases with age
-race:AA have denser bones (lower risk)
-family history:increase risk
-body size:light and thin increased risk
-smoking:increased risk
-exercise:increases bone density
-alcohol abuse:increase risk
-diet:increase risk

Front 49

hypertension

Back 49

blood pressure
force that exerts on the walls of the arteries

can damage ateries
contributes to athersclerosis and elargement of heart

less than 120/80: normal

>120 or diastolic>80= prehypertension

>140/90= hypertension

controlled risk factors: diet and lifestyle

Front 50

DASH diet

Back 50

Dietary Approaches to Stop Hypertension

high in whole grains,, fruits,, and vegetables; low in fat and dairy products

8-10 servings of fruit/veggies
2-3 low fat dairy
6-8 whole grains

high in potassium, magnesium, calcium

lower sat fat, cholesterol, sweets
reduced sodium intake

Front 51

Sulfur sources

Back 51

protein foods,
preservatives
some vitamins (thiamin, biotin)

Front 52

Sulfur Functions

Back 52

part of amino acids,
vitmains,
acid-base balance

Front 53

trace minerals

Back 53

iron, zinc, copper, manganese, selenium, iodine, fluoride, chromium, and molybdenum

Front 54

Heme

Back 54

iron form
-animal sources
-part of hemoglobin and myoglobin
-easily absorbed

Front 55

non-heme

Back 55

-plant foods
-not easily abrorbed

Front 56

iron sources

Back 56

heme:red meats and poultry
non heme: leafy greens, dried fruit, legumes, whole and enriched grains
(enhance absorption consume vitamin c, meat and fish and poultry, iron pans or skillets)

Front 57

iron functions

Back 57

-part of hemoglobin (delivers oxygen to cells)
-myoglobin (holds oxygen in muscle)
- proteins needed for ATP production
-needed for immune function
-helps enzymes that make neurotransmitters in brain

Front 58

iron deficiency

Back 58

iron deficiency anemia: fatigue, weakness, small pale red blood cells

iron stores depleted

low hemoglobin levels

inability to maintain normal body temperature

Front 59

Iron UL

Back 59

45 mg/day
gastrointestinal upset, live damage

-nausea, vomiting, diarrhea
-can damage heart, liver, kidneys, nervous system

Front 60

hemochromatosis

Back 60

a gentic disorder, can cause iron overload

Front 61

Copper Function

Back 61

-part of protein needed to transport iron from intestinal cells
-part of number of proteins
-enzymes involved in production of tissues,lipids, metabolism, immune function, nervous system

Front 62

copper deficiency

Back 62

anemia

Front 63

copper sources

Back 63

organ meat, seafood, chocolate, nuts, seeds, whole grain foods

Front 64

zinc functions

Back 64

-dna and rna synthesis, growth and development (including enzymes and proteins)
-needed for production of white blood cells
-mobilization of vitamin A from liver
-wound healing
-stabilization of cell membranes

Front 65

zinc UL

Back 65

40 mg/day
-stomach pains, nausea, vomiting, diarrhea
-can suppress immune system
-lower hdl cholesterol

6- mg/day can inhibit absorption of copper

Front 66

zinc deficiency

Back 66

-impaired growth
-poor immune response
-impaired taste
-loss of appetite
-diarrhea
-delayed sexual maturation
-impotence
-skin rashes

vegetarians need 50% more

Front 67

Zinc and bioavailability

Back 67

limited in high amounts of phytats, fiber, tannins, and oxalates

better absorbed from animal versus plant

some vegetarians especially vegans may need to consume more to meet their needs

Front 68

Selenium Functions

Back 68

-help regulat thyroid hormones
-part of glutathione peroxidase (act as antioxidants)
-ongoing research selenium and prevention of cancer (colon and prostate)

Front 69

Selenium sources

Back 69

meat, seafood, cereal, grains, dairy foods, fruits, vegetables, brazil nuts

Front 70

Selenium UL

Back 70

400 micrgrams/day

Front 71

selenosis

Back 71

too much selenium

-brittleness, and loss of nails and hair, stomach and intestinal discomfort, skin rash, garlic breath, fatigue, nervous system damage

Front 72

selenium deficiency

Back 72

keshan disease: damages heart

Front 73

fluoride functions

Back 73

protects against dental caries

flouridated drinking water has reduced dental carries

Front 74

fluoride sources

Back 74

fluoridated drinking water
foods are not a good source

Front 75

fluoride UL

Back 75

10 mg/day for adults

too much can cause fluorosis
-mottling/staining during infancy/childhood

Front 76

fluoride deficiency

Back 76

increase risk of dental caries

Front 77

iodine functions

Back 77

needed by thyroid to make esstential thyroid hormones

regulates metabolic rate, help heart, nerves, muscle and intestines function properly

Front 78

iodine sources

Back 78

iodized salt
salt water fish

Front 79

iodine UL

Back 79

1,100 micrograms/day
excess iodine can impair thyroid function, decrease synthesis and release of thyroid hormones

Front 80

iodine deficency

Back 80

an enlarged thyroid gland
-goiter
-manditory iodization of salt in US

Front 81

cretinism

Back 81

iodine deficiency durling early stages of fetal development