Reading...
Play button
Play button
Use LEFT and RIGHT arrow keys to navigate between flashcards;
Use UP and DOWN arrow keys to flip the card;
H to show hint;
A reads text to speech;
52 Cards in this Set
- Front
- Back
|
Roles of Water
|
*Carries nutrients & wastes
*Part of metabolic reactions *Solvent for many nutrients *Maintains structure of large molecules *Maintains body temperature *Maintains blood volume *Acts as a lubricant & cushion |
|
|
Water Imbalance
|
*Dehydration
*Symptoms if not corrected: Thirst Weakness Exhaustion Delirium Death *Water intoxication *Symptoms: Severe headache Confusion Convulsion Coma Death |
|
|
Water Excretion Regulation
|
*Hypothalamus stimulates pituitary to release ADH
*ADH stimulates kidneys to reabsorb water *If BP is low, kidneys release aldosterone & more water is absorbed |
|
|
Water Recommendation
|
*Men: 3.7 L/day
*Women: 2.7 L/day |
|
|
Fluid and Electrolyte Balance
|
*Partially dissolved salts become electrolytes
*Are vital to the life of all cells *Salts determine where fluids go *Extracellular: sodium & chloride *Intracellular: potassium |
|
|
Acid Base Balance
|
*Electrolytes act as buffers
Are the first line of defense Can add acid or base depending on what is needed |
|
|
Minerals Needed in Fluid Balance
|
Sodium, chloride, & potassium
|
|
|
Minerals Needed in Structure of Bone
|
Calcium, phosphorus, & magnesium
|
|
|
Minerals Needed in Nerve Transmission and Muscle Contraction
|
Sodium, potassium, calcium, & magnesium
|
|
|
Minerals Needed in Energy Metabolism
|
Phosphorus & magnesium
|
|
|
Minerals Needed in the Shape of Proteins
|
Sulfur
|
|
|
Sodium Roles and Recommendation
|
*Roles:
Regulates extracellular fluid volume Acid-base balance Muscle contraction & nerve transmission *Recommendations: 1500 mg/day (19-50 years old) 1300 mg/day (51-70 years old) 1200 mg/day >70 |
|
|
Sodium in Foods
|
*High in processed & fast foods
*Low in whole & unprocessed foods *¾ comes from salt added by manufacturers |
|
|
Sodium and Blood Pressure
|
*Salt has a greater effect then either sodium or chloride alone
*Limit sodium to less than 2300 mg *Salt is 40% sodium *1 g salt = 400 mg sodium *6 g salt = 1 tsp *1 tsp = 2300 mg sodium *DASH diet and reduced sodium are effective for lowering blood pressure |
|
|
Chloride
|
*Major extracellular negative ion
*Part of hydrochloric acid in the stomach *Roles: Fluid & electrolyte & acid-base balance *Recommendation: 2300 mg/day (19-50 yr) 2000 mg/day (51-70 yr) 1800 mg/day (>70 yr) |
|
|
Potassium Roles
|
*Principle positive intracellular ion
*Roles: Fluid & electrolyte balance Cell integrity Keeping heart beat steady |
|
|
Potassium Deficiency
|
*Usually from excessive losses
*Diabetic acidosis *Certain diuretics, steroids, & cathartics *Symptoms: Increased BP Impaired glucose tolerance Salt sensitivity Calcium losses Kidney stone formation |
|
|
Potassium Toxicity
|
*Over consumption of potassium salts or supplements
*Certain diseases or medications |
|
|
Potassium in Foods and Recommendations
|
*Fresh foods
*Fruits & vegetables *Recommendations: Adults: 4700 mg/day |
|
|
Calcium
|
*Most abundant mineral in the body
*Roles in body: 99% stored in bone Part of bone structure Acts as a calcium bank |
|
|
Calcium in Bone
|
*Calcium salts form crystals on collagen matrix
*Gives bones strength & rigidity *Bone mass increases up to age 30 *After 30, bone loss exceeds new bone formation |
|
|
Calcium in Body Fluids
|
*1% of all calcium
*Regulates muscle contractions *Transmits nerve impulses *Helps with blood clotting *Secretes hormones, digestive enzymes, & neurotransmitters |
|
|
Calcium Balance
|
*If too much in blood:
Ca deposited to bones (calcium rigor) *If too little in blood: Calcium tetany Intestine absorbs more Bones release more Kidneys excrete less |
|
|
Calcium and Osteoporosis
|
*Bones fracture under common everyday stresses
*Causes: Inadequate calcium in growing years 15% bone loss after menopause Genetic & environmental factors *Prevention: Adequate bone minerals Weight bearing physical activity *Afflicts more than 40 million people, both men & women |
|
|
Calcium Recommendations
|
*Adolescence: 1300 mg/day
*Ages 19-50: 1000 mg/day *Over 50: 1200 mg/day |
|
|
Phosphorus
|
*2nd most abundant mineral in the body
*85% in bones & teeth *Found in all body tissues *Is necessary for all growth *Animal protein is the best source *Dietary deficiencies are rare |
|
|
Magnesium
|
*Is critical to the operation of hundreds of enzymes
*Helps muscles relax *More than ½ is in the bones |
|
|
Magnesium Deficiency
|
*Results from vomiting, diarrhea, alcohol abuse, PEM, use of diuretics
*Result is tetany |
|
|
Magnesium Toxicity
|
*Abuse of magnesium-containing laxatives, antacids, others
|
|
|
Magnesium Recommendation and Food Sources
|
*Recommendation:
*Men: (19-30): 400 mg/day (31 >): 420 mg/day *Women: (19-30): 310 mg/day (31 >): 320 mg/day *Food Sources: Dark green, leafy vegetables Whole-grain breads & cereals Nuts Legumes Seafood Chocolate Cocoa |
|
|
Sulfate
|
*The oxidized form of sulfur
*Body needs it to make sulfur-containing compounds *Role: helps to shape protein strands Found in skin, hair, & nails *No deficiency known |
|
|
The Trace Minerals
|
*Amount in body would hardly fill a teaspoon
*Each has a vital role *Deficiency or excess can be fatal |
|
|
Iron
|
*Part of every living cell
*Found in: Hemoglobin in red blood cells Myoglobin in muscle cells *Iron helps them carry & hold O2 & release it *Needed to make new cells, amino acids, hormones, & neurotransmitters *Only 10-15% dietary iron is absorbed *Transferrin carries it to the tissues |
|
|
Iron Deficiency
|
*Most common nutrient deficiency worldwide
*Persons at risk: Infants with high milk diets Toddlers Pregnant women & those of child-bearing age Adolescents *Causes: Inadequate intake from ignorance Sheer lack of food High consumption of iron-poor foods Blood loss |
|
|
Assessment of Iron Deficiency
|
*Stages of iron deficiency
1. Iron stores diminish 2. Transport iron decreases 3. Hemoglobin production declines *Check levels of transferrin *Check hemoglobin & hematocrit |
|
|
Iron Deficiency Anemia
|
*Severe depletion of iron stores
*Results in low hemoglobin *Pale & small RBCs *Fatigue, weakness, headaches, apathy, pallor, impaired resistance to cold |
|
|
Pica
|
*Appetite for ice, clay, paste or other non-nutritious substances
*Clears up quickly when given iron *Self-Diagnosis: Not advised See a physician |
|
|
Iron Overload
|
*Called hemochromatosis
*Causes: Genetic disorder Repeated blood transfusions Massive doses of supplements *More common in men *Symptoms: Apathy, lethargy, fatigue *Results in: Tissue damage Infections Aggravates risk of diabetes, liver cancer, heart disease, & arthritis |
|
|
Iron Poisoning
|
*Rapid ingestion of massive amounts can cause death
*5 iron supplements can cause a child’s death |
|
|
Iron Recommendations
|
*Men
(19 >) = 8mg/day *Women (19-50) = 18mg/day > 50 = 8 mg/day |
|
|
Iron in Foods
|
*Heme iron:
Absorbed at about 23% Found in meats, poultry, & fish *Non-heme: Absorbed at about 2-20% Found in vegetables, grains, eggs, meat, fish, & poultry |
|
|
Iron Absorption
|
*Iron absorption can be enhanced by:
MFP factor found in meat, fish & poultry Vitamin C eaten in same meal *It is impaired by: Tannins of tea & coffee Calcium in milk Phytates in legumes & whole-grain cereals |
|
|
Zinc
|
*Required as a cofactor by more than 100 enzymes
*Performs tasks in: Eyes Liver & kidneys Muscles Skin & bones Male reproductive organs *Affects: Immune function Behavior & learning performance Needed to produce active vitamin A Essential to wound healing, taste perception, sperm & fetal development |
|
|
Zinc Deficiency
|
*Dwarfism, severe growth retardation, arrested sexual maturation
*Impaired immune functioning, loss of appetite, fetal growth & development disorders |
|
|
Zinc Toxicity
|
*Vomiting, diarrhea, fever, exhaustion, death
*UL = 40 mg/day *Vulnerable Groups: Pregnant women Young children Strict vegetarians Elderly & poor |
|
|
Zinc in Foods and Recommendations
|
*Recommendations:
Men = 11 mg/day Women = 8 mg/day *Food sources: *Food high in protein Shellfish, meats, liver Milk, eggs, whole grains Breast milk & fortified infant formulas |
|
|
Selenium
|
*Functions as part of a group of antioxidants
*Has a role in activating thyroid hormone *Selenium & cancer: under investigation *Foods: meats, shellfish, vegetables, grains *Deficiency: Associated with heart disease *Toxicity: Vomiting, diarrhea, hair & nail loss, skin & nervous system lesions *RDA: adults 55 mcg/day |
|
|
Iodine
|
*Integral part of thyroid hormone
*Deficiency: Goiter Sluggishness, weight gain Cretinism *Toxicity Can enlarge thyroid gland *Sources: Iodized salt Seafood, vegetables grown in iodine-rich soil |
|
|
Copper
|
*Is a part of many enzymes
*Vital role is to help cells use iron *Needed in many reactions related to respiration & energy metabolism *Deficiency is rare *Toxicity cannot come from foods *Recommendations: RDA = 900 mcg/day *Food sources: Legumes, whole grains, seafood, nuts, seeds |
|
|
Manganese
|
*Cofactor for many enzymes
*Deficiencies have not been noted *Toxicity may be severe: Symptoms of brain disease Abnormalities in appearance & behavior *Found in nuts, whole grains, leafy greens *Adequate intakes: Men: 2.3 mg/day Women: 1.6 mg/day *Tolerable Upper Level = 11 mg/day |
|
|
Fluoride
|
*Deficiency
Dental decay *Sources: Drinking water Processed fruit drinks Fluoridated water Fluoride toothpastes, gels, & oral rinses *Tolerable Upper Level Adults = 10 mg/day *Too much fluoride can damage teeth *Fluorosis: enamel can become pitted & stained |
|
|
Chromium
|
*Participates in CHO & lipid metabolism
*Enhances activity of insulin *Deficiency unlikely *Best sources: Liver Brewer’s yeast Whole grains Nuts Cheeses |
