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118 Cards in this Set
- Front
- Back
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Minerals
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Inorganic elements (non-carbon-containing)
In simplest form possible – are not digested or broken down prior to absorption Ultimately all minerals come from the environment |
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Major minerals: required in amounts >100mg/day
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Trace minerals: required in amounts <100g/day
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Fluids
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Substances composed of freely moving molecules
Have the ability to conform to the shape of their container There are different types of fluids in our bodies |
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Fluids
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50 – 70% of a healthy adult’s body is composed of fluids.
About 2/3 of this fluid is within body cells and is called intracellular fluid. The remaining 1/3 is extracellular fluid |
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Extracellular fluids include
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Tissue fluid found between the cells within tissues and organs of the body.
Plasma, the fluid portion of blood that carries the blood cells. |
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The body fluid composition of tissue varies by
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Tissue type – lean tissues have higher fluid content than fat tissues
Gender – males have more lean tissue and therefore more body fluid Age – lean tissue is lost with age and body fluid is lost with it |
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Body fluid is composed of
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Water
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Electrolytes: mineral salts dissolved in water, including:
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Sodium
Potassium Chloride Phosphorus |
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Electrolytes carry electrical charges:
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+Sodium (Na+) and potassium (K+)
- Chloride (Cl-) and phosphorus (HPO42-, phosphate) Difference in charge is important for the functions that electrolytes are responsible for. |
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Fluids dissolve and transport substances.
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Water is an excellent solvent because it can dissolve many different substances.
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Fluids dissolve and transport substances.
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The dissolved materials, or solutes, include ions, sugars, amino acids, vitamins, and minerals.
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Fluids account for blood volume.
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Blood volume is the amount of fluid in the blood.
Increased blood volume can cause blood pressure to rise. Decreased blood volumes can cause low blood pressure. |
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Fluids help maintain body temperature.
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The high heat capacity of water means that the temperature of our body fluids remains quite stable.
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Fluids help maintain body temperature.
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Sweating releases heat as the evaporation of water from the skin cools the skin and blood
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Fluids protect and lubricate body tissues.
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Cerebrospinal fluid protects the brain and spinal column.
Amniotic fluid protects the fetus. Synovial fluid is a lubricant around joints. Digestive secretions allow for easy passage of material. |
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Electrolytes help regulate fluid balance.
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Water follows the movement of electrolytes, moving by osmosis to areas where the concentration of electrolytes is high.
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Electrolytes help regulate fluid balance.
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This allows for the controlled movement of fluids into and out of cells.
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Electrolytes help nerves respond to stimuli.
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Movement of Na+ and K+ across the membranes of nerve cells changes the electrical charge across the membrane.
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Electrolytes help nerves respond to stimuli.
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This change in electrical charge carries the nerve impulse along the nerve cell.
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Electrolytes signal our muscles to contract.
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The movement of calcium (Ca2+) into a muscle cell stimulates the muscle to contract.
The Ca2+ is pumped back out of the cell after the muscle contraction. |
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Maintaining Fluid Balance
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Any water lost from the body must be replaced.
Water is lost through urine, sweat, exhalation, and feces. Water is gained through beverages, food, and metabolic reactions. |
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Functions of water
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Essential for life
Required for fluid and electrolyte balance and many metabolic reactions |
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Recommended intake
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1.0 to 1.5ml for each kcal expended
Varies with environment, activity level Drink until your urine is pale yellow. |
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What if you drink too much water?
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Becoming over hydrated is rare
Can result in a dilution of sodium |
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What if you don’t drink enough water?
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Dehydration
Infants and the elderly are especially vulnerable |
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Functions of sodium
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Fluid and electrolyte balance
Associated with blood pressure and pH balance in the body Required for nerve impulse transmission |
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Recommended intake
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500mg/day is required
Less than 2,400mg/day is recommended |
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Sources of sodium
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Processed foods are surprisingly high in sodium
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Deficiency symptoms sodium
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Muscle cramps
Hyponatremia – from prolonged vomiting, diarrhea; seen in runners who consume too much water |
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Excess intake sodium
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High blood pressure
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Functions of potassium
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Fluid and electrolyte balance
Very important in muscle contractions and transmission of nerve impulses High potassium intake helps to maintain a lower blood pressure |
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Recommended intake Potassium
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2,000 to 4,000 mg/day
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Sources of potassium
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Processed foods are usually low in potassium
Fresh fruit and vegetables and whole grains are good sources of potassium |
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Deficiency Symptoms Potassium
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Irregular heart beat, loss of appetite, muscle cramps, death
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Toxicity Symptoms Potassium
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Slowed heart beat
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Functions of chloride
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Assists with maintaining fluid balance
Assists the immune system |
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Recommended intake Chloride
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Minimum recommendation is 750mg/day
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Food sources chloride
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Table salt, some vegetables, present in virtually all foods
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What if you consume too much chloride?
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May lead to hypertension in salt-sensitive patients
No DRI has been set for chloride |
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What if you don’t consume enough chloride?
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This is rare but can occur in people with eating disorders
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Disorders related to fluid and electrolyte imbalance include:
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Dehydration
Heat stroke Water intoxication Hypertension Neuropsychiatric disorders Muscle disorders |
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Dehydration occurs when water loss exceeds water intake.
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Commonly due to heavy exercise or high environmental temperatures.
Infants and the elderly are more at risk. |
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Heat stroke occurs if the body’s temperature regulation mechanisms fail.
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Occurs in hot, humid environments
Symptoms include rapid pulse, hot, dry skin, high body temp, weakness Has been fatal for athletes during exercise in extreme heat |
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Hypertension is a chronic condition characterized by high blood pressure.
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Systolic pressure over 140mm Hg
Diastolic pressure over 90mm Hg May not show symptoms Increases a person’s risk of heart disease, stroke, kidney disease |
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Does high sodium intake cause hypertension?
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The cause of 95% of hypertension cases is unknown
Very few people with hypertension show salt sensitivity However, most health organizations still recommend a reduced sodium intake |
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Antioxidants can function in different ways
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Some vitamins donate their electrons to free radicals to stabilize them
Some minerals act as cofactors with enzymes to destroy free radicals |
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Functions of selenium
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Antioxidant; part of the glutathione peroxidase enzyme system
Production of thyroxine – a thyroid hormone |
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Sources of selenium
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High sources include organ meats, pork, seafood, nuts, wheat, rice
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What if you consume too much selenium?
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Selenium toxicity (brittle hair, nails, skin rashes) can result from supplements
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What if you don’t consume enough selenium?
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Keshan disease – a heart disease
Kashin-Beck disease – an arthritis |
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Bone structure
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Provides strength to support the body
Allows for flexibility Contains about 65% minerals providing the hardness of bone Contains 35% organic structures for strength, durability, flexibility |
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Collagen
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fibrous protein in bone tissue
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Cortical bone (compact bone):
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very dense tissue making up 80% of the skeleton.
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Trabecular bone (spongy bone)
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scaffolding” on the inside of bones; supports cortical bone and makes up 20% of the skeleton.
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Bone growth
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increase in bone size; completed by age 14 in girls and age 17 in boys
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Bone modeling
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shaping of bone; completed by early adulthood
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Bone remodeling
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reshaping of bone
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Bone remodeling involves:
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Resorption – surface of bones is broken down
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Osteoclasts
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cells that erode the surface of bones
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Formation of new bone by cells called osteoblasts
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Osteoblasts produce the collagen-containing component of bone
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Bone density
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Peak bone density is reached before the age of 30
Remodeling maintains bone density during early adulthood Density begins to decrease after age 40 because resorption exceeds new bone formation |
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Calcium
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is the most abundant major mineral in the body.
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Functions of calcium
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Form and maintain bones and teeth
Assists with acid-base balance Transmission of nerve impulses Assist in muscle contraction |
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Recommended intake Calcium
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RDA values are between 700 and 1,300 mg per day depending on age and gender.
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Sources of calcium
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Skim milk, low-fat cheese, nonfat yogurt, green leafy vegetables
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What if you consume too much calcium?
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Excess calcium is excreted from the body
Calcium supplements can lead to mineral imbalances |
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What if you don’t consume enough calcium?
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Hypocalcemia (low blood calcium) can be caused by kidney disease or vitamin D deficiency
Osteoporosis |
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Functions of phosphorus
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Critical to mineral composition of bone
Required for proper fluid balance Component of ATP, DNA, membranes |
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Recommended intake
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RDA for phosphorus is 700 mg/day.
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Sources of phosphorus
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High in protein-containing foods such as milk, meats, eggs
In processed foods as a food additive In soft drinks as phosphoric acid |
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What if you consume too much phosphorus?
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Excessive vitamin D supplements can cause high phosphorus levels, muscle spasms, and convulsions
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What if you don’t consume enough phosphorus?
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Deficiencies are rare in healthy adults
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Functions of magnesium
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A mineral found in bone structure
Nerve and heart function; muscle contraction |
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Sources of magnesium
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Green leafy vegetables, whole grains, seeds, nuts, seafood, beans, some dairy products
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What if you consume too much magnesium?
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No toxicity from magnesium in food
Magnesium supplements can cause diarrhea, nausea, cramps, dehydration |
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What if you don’t consume enough magnesium?
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Hypomagnesemia can result in low blood calcium and osteoporosis
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Fluoride is a trace mineral.
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99% of the body’s fluoride is stored in teeth and bones.
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Functions of fluoride
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Development and maintenance of teeth and bones
Combines with calcium and phosphorus to protect teeth from bacteria |
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Recommended intake flouride
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RDA varies by gender and increases with age, ranging from 1-4 mg/day.
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Sources of fluoride
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Fluoridated dental products
Fluoridated water |
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What if you consume too much fluoride?
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Fluorosis (excess fluoride) creates porous tooth enamel; teeth become stained and pitted
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What if you don’t consume enough fluoride?
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Dental caries (cavities)
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Osteoporosis
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Low bone mass
Deterioration of bone tissue Fragile bones leading to bone fractures Compaction of bone; decreased height Shortening and hunching of the spine |
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Factors influencing the risk of osteoporosis include:
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Age
Gender Genetics Nutrition Physical activity |
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Age is a factor for osteoporosis because
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Bone mass decreases with age
Age-related hormonal changes influence bone density Older adults are less able to absorb vitamin D |
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Gender is a risk factor for osteoporosis.
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80% of Americans with osteoporosis are women.
Women have lower bone density than men. Estrogen loss in post-menopausal women causes increased bone loss. |
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Physical activity influences the risk for osteoporosis.
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Regular exercise causes stress to bones, leading to increased bone mass.
Weight-bearing activities (walking, jogging) are especially helpful in increasing bone mass |
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There is no cure for osteoporosis.
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The progression of osteoporosis may be slowed by
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Adequate calcium and vitamin D intake
Regular exercise Anti-resorptive medications |
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Iodine is a trace mineral.
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Critical for the synthesis of thyroid hormones
Thyroid hormones regulate body temperature and resting metabolic rate Good sources: saltwater fish, shrimp, iodized salt, milk and dairy products |
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Excess iodine
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Blocks synthesis of thyroid hormones
Thyroid tries to make more hormones Results in goiter – enlarged thyroid |
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Iodine deficiency
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Results in hypothyroidism and goiter
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Cretinism
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mental retardation from iodine deficiency during embryonic development
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Chromium is a trace mineral.
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Assists insulin as it transports glucose from the blood into the cells
There is very little chromium in the body Good sources: mushrooms, prunes, dark chocolate, nuts, whole grains Chromium deficiency inhibits glucose absorption by body cells |
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Manganese is a trace mineral.
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Coenzyme involved in energy metabolism
Part of the antioxidant enzyme superoxide dismutase Good sources: whole-grain foods, brown rice, pineapple, pine nuts, okra, spinach Toxicity impairs the nervous system causing spasms and tremors |
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Sulfur is a major mineral.
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Component of thiamin and biotin
Required for detoxification of alcohol and drugs by the liver Found in a few amino acids Sufficient sulfur is synthesized from the protein in our diets |
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Blood is the only fluid tissue in the body.
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Functions:
Transport of oxygen and nutrients to cells Removal of wastes from tissues |
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Erythrocytes
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red blood cells for transporting oxygen through the body
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Leukocytes
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white blood cells of the immune system
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Platelets
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cell fragments that assist in blood clotting
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Plasma
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the fluid portion of the blood
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Iron is a trace mineral.
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Functions of iron
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A component of the protein hemoglobin which carries oxygen in erythrocytes
A component of myoglobin which carries oxygen in muscle cells A coenzyme involved in energy metabolism of carbohydrates, fats, and proteins |
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RDA iron
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RDA varies based on age and gender.
8 mg/day for adult men. 27 mg/day for pregnant women. |
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Sources of iron
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Meat, poultry, fish, clams, oysters, enriched cereals and breads
Two types of iron are found in foods |
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Heme iron – found in animal based foods and more absorbable
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Non-heme iron – not easily absorbed
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What if you consume too much iron?
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Iron overdose is the most common cause of poisoning deaths in children
Toxicity symptoms: nausea, vomiting, diarrhea, dizziness, confusion Increased risk for heart attack Liver and heart damage in hemochromatosis Constipation |
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What if you don’t consume enough iron?
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Iron deficiency is the most common nutrient deficiency in the world
High risk people include infants, young children, preadolescent girls, premenopausal women, and pregnant women There are three stages of iron deficiency |
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Iron-deficient anemia
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Iron deficiency results in small red blood cells that do not carry enough hemoglobin
Symptoms are fatigue, pale skin, impaired work performance, depressed immune function, impaired memory |
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Zinc is a trace mineral.
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Functions of zinc
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Coenzyme for hemoglobin production
Part of superoxide dismutase antioxidant enzyme system Development and function of immune system |
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Sources of zinc
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Red meats, some seafood, whole grains, enriched grains and cereals
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What if you consume too much zinc?
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Toxicity can occur from supplements
Symptoms are intestinal pain, cramps, nausea, vomiting, loss of appetite |
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What if you don’t consume enough zinc?
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Deficiencies are uncommon in the US
Symptoms are growth retardation, diarrhea, delayed sexual maturation |
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Functions of copper
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Coenzyme for energy metabolism, and for collagen production
Part of superoxide dismutase antioxidant enzyme system Required for iron transport |
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Sources of copper
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Organ meats, seafood, nuts, seeds, whole grain foods
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What if you consume too much copper?
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Toxicity in not well studied in humans
Symptoms are intestinal pain, cramps, nausea, vomiting, liver damage |
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What if you don’t consume enough copper?
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Copper deficiency is rare
Symptoms are anemia, reduced white blood cells, osteoporosis in children |
