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19 Cards in this Set
- Front
- Back
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Macro (Major) Minerals
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Requirement: >100 mg/day
Body: >5 gm Sodium Potassium Chloride Calcium Phosphorus Magnesium Sulfur |
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Trace Minerals
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Requirement: <100 mg/day
Body: <5 gm in the body Iron Iodine Zinc Fluoride Copper Chromium Selenium Manganese Molybdenum |
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Sodium (Na)
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Functions: Fluid balance, acid base balance, muscle contractions, nerve impulses
Sources: 10% Natural Foods, 15% Salt Shaker, 75% Processed Foods Hypertension: pre is anything up to 139/89 |
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Potassium (K)
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Functions: muscle contractions & heart beat, fluid balance, normal blood pressure
Sources: widely found in foods that have not been processed |
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Chloride
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Functions: Hydrochloric acid for digestion, increase absorption of B12 & iron, needed for acid-base balance
Sources: main source is salt (NaC1) |
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Calcium
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-More prevalent than any other body mineral
-1.5 - 2.2% of body (mineral accounts 4% of body total) -Bones & teeth 99% Osteoporosis: Age, women, Caucasians, bone structure & body weight, menopause, lifestyle, medications & disease, family |
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Phosphorus
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Functions: Component of ATP, cell membrane, and bone
Highly reactive, takes part in many body reactions Sources: Widely available in food -Deficiency is unlikely |
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Magnesium
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Functions: enzyme activity, body temp, nerve & muscle contractions, protein synthesis
Sources: Found in Chocolate |
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Sulfur
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-Functions & sources are same as proteins
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Fluoride
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Functions: Fluorapatite
Sources: Fluoridated water |
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Iron
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Functions: Proteins hemoglobin & myoglobin, carry oxygen, makes new cells (amino acids)
Sources: meat, eggs, fortified cereals & flour, legumes, leafy greens, molasses, dried fruit, iron pans -Deficiency: Anemia/ Physical & mental symptoms/ Pica |
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Zinc
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Functions: works with protein in every organ, 300+ enzymes
Sources: vegetables |
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Iodine
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Functions: iodide in body, synthesis of thyroxine
Sources: iodized salt |
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Copper
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Functions: Works with Iron to prevent anemia
Sources: most in blood, muscles, enzymes "A penny would give you a 4 year supply" |
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Total Energy Expenditure
"TEE" |
Physical Activity: 25-35%
Thermic Effect of Food: 5-10% BMR: 60-65% |
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Factors Affecting BMR
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-Age
-Height -Growth -Body Composition -Gender -Thyroxine -Fever -Stress -Environmental Temp -Fasting/starvation -Malnutrition |
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Outside Body Causes
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-Behavioral
*Hunger (physical) *Appetite (psychological) *Satiety (fullness) -Conditioned response to stimuli |
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Inside Body Causes
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-Genetic Inheritance
-Set Point (body maintains its normal body weight and body fat level) -Enzyme Theory (lipoprotein lipase aids in breaking down fats) -Fat Cell Theory (number and size of fat cells determines quantity of fat stored) -Thermic Effect of Food -Hunger/Ghrelin (Hormone Leptin) |
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Types of Diets (Dieting Aids)
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-Fasting
-Low carbohydrate diets -Very low calorie diets -Fad diets -Diet drugs & pills -Surgery -Assorted Others |
