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70 Cards in this Set
- Front
- Back
- 3rd side (hint)
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Water
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Thirst is protective mechanism.
Reguirement: 1.5 ml/kcal energy expenditure. Pregnacy & lactation Increase demands Illness can create increased need or decreased need |
Most abundent in the body
Adult is 60-70% and infant 77% |
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Sourses of Water
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Beverage
Foods-fruit and veggie Oxidation of Food |
Food has 85 -95 H20
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Fuction of Water
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Solvent for essential nutrients so body can use them.
Trasport nutrients O2 from lood to cells Maintain body's physical performance |
Gives shape and form cells
Lubricates joints Cushions organs |
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Vitamins
Micronutrients |
2 classes: fat and water soluble
To much can cause toxicity |
The Fat Brothers & Witnesses
Destroyed by processing, storage, and peraration |
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Vitamin A
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Epithelial tissue proliferation
Retinal pigmented Boost immune system Antioxidant |
Retinol, Retinal, Retinoic acid
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Where does V A Hides
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Whole Milk & milkk products
Green leafy & yellow veggies Fish Liver Oils Fruits Sweet potatoes |
No meat Except fish and liver
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Without V A
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Poor Vission
Incraesed susceptibility to infection Dry/defeated mucus membrane Dull, fry hair |
Because of retinol
Retarded growth in children |
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Vitamin B1 Thiamine
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Metabolized CHO &some A Acids
Prod. of Hydrochloric acid Enhance circulation/protect heart tissue Stimilate brain activity Improves peristals/prevent constipation |
Miss Stimulato
Do has Pork No Meat |
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Where VB1 hides
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whole grain
wheat, brown rice, oats Fish, Eggs, Poultrr Beans |
No meat
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WIthout VB1
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Degeneration of mylin sheath
Weeks of cardiac muscle Anorexia Hair Loss, new hair slow to grow |
Beriberi-all system involved
Poor appetite due to constipation Hypertrophy |
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VB2 Riboflavin
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Oxidation & reduces of CHO, fats, & protein
RBC Formation Antibody production Aids digestion Prevent constipation Promotes good hair, skin, nails Strengthens mucus lining of mouth, lips, tougue |
Miss Pretty
essential for normal growth & tissue maintenance Preserves feeling and appearance of youth |
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Where VB2 hides
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Milk & cheese
Whole grain Green veggies Liver Legumes,almonds,walnuts |
it doeas have Fish, meat, poultry
Nuts |
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Without VB2
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Burning or blood shot eyes
Inflammation of mouth Dry, craked tongue Headachs Mental depression |
Digestive problem
Skin lesions Forgetfullness |
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VB3 Niacin
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Coenzyme in energy met.
Aids in circulation Helps with digestion, nervous system, maintain health skin Helps maintain emotional well-being & mental health |
Miss Helper
Pertner with B2 to convert glucose & protiens |
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Where VB3 hides
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Meat
Fish, tuna Whole grain, cereals, sunflower seeds |
Broccoli, carrots, cheese
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Without VB3
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Mus. weakness, CNS lesions
Cracked skin, mouth lesions, tongue sores Irritation & inflammation of mucous membraines of GI tract leading to hemorrhage |
Dementia
Pellagra Irritability |
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VB5 Pantothenic Acid
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Met of CHO & Fats
Pre. permature aging Speeds recovery from illnes Incre. vitality Wards off infection |
Miss Calm
Anti-stress factor |
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Where VB5 hides
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Meat
Whole grains cereals Eggs Legumes |
especially liver
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Without VB5
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Inc. tendency toward infection
Depression Chronic fatigue |
Dizziness
Irritability |
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VB6 Pyridocine
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Coen. to prtein & amino acid met
absortion of fats & proti involved in prod of antib Essential for normal reproduction and healthy pregnancies Protect against cholestero, tooth decay, heart dieses, diabetes |
Miss Verstility
Works together with B5 Neurotransmitter |
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where VB6 hides
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Whole grain, soy beans
Green bean, lima beans, lentl Potatoes Eggs |
liver, fish, poultry
Beans |
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Without VB6
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Anemia
Convulsions Nausea & vomiting |
Edema
Dermatitis Halitosis & tooth decay |
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VB8 Biotin
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Synthsis of fatty acid
Prote met Promote healthy immune system prevent graying of hair maint skin & nrevous sys controls proper distribition of color pigment |
Miss Strength
Utilized glocose for energy |
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where VB6 hides
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liver, kidney
Brewer's yeast Egg yolk whole grain Peanut butter |
Dark green vaggies
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Without VB6
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Hai loss, dandruff
Cradle cap in infants weakness |
Eczema
Pins and needles |
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VB9 Folic acid
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maturation of RBCs
syn of purines & thymine-DNA Aids in proti met & promo growth Help build antibodies |
Miss Maturity
Essential in pregnacy to prevent neural tube defects |
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Where VB9 hides
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liver
Meat, fish, poultry Whole grain, barley, bran, brewer yeast |
Green leafy veggies
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Without VB9
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Anemia
Sore red tongue Skin disorders Poor circulation |
Retarded growth
Dementia |
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VB12 cyanocobalamin
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met fx as coen wit folate
Replication of genes & hydrogen receptor Production & regeneration of RBCs Proper CNS function, improve memory, Relieves irritability |
Miss Growth
balance & coordination |
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Where B12 hides
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milk cheese
Meats, fish, poultry Eggs |
Vegetarians need supplement
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Without VB12
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Loss of perioheral sensation & paralyss
Poor appetite & retarded growth in children |
Demyelination of large spinal cord nerves
Difficulty concentrating |
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Meneral
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Inorganic elements found in all body tissues and fluid
Some fx to provide structure in body Help regulate body process Severs as catalysist in biochem process |
Classified according to requirement
Macro- 100 mg or greater Micro- less then 100 mg |
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Macrominerals
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calcium
phosphrous magnesium potassium sodium chloride |
The studs
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Calcium
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Est. strengh & thickness of cell memb
Prmo transmission of nerve impluses Promo abso. & util of B12 Aids in clotting process |
Stud Stron
Provides healthy bones & teeth 99% stored in bones & teeth GI tract 20-40% Required for proper fetal growth |
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Sources
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sardines
whole grain Green leafy veggies |
Beast sourse if milk and milk products
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Deficiencies of Calcium
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Pale, tired, muscle cramps
bone change Irritability |
Insomnia
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Phosphorus
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Imp for Ca+ and other minera
Ass. wit heart fx & kidney fx Ass. wit energy transfer of CHO & fats Nec. for formation of some phospholioids Help regulate acid balance |
Stud Assist
2/3 found with Ca+ |
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Source of Phosphorus
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fish
Milk |
found in whole grain cereals
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Deficit of Phosphorous
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Retarded growth
demineralixation of bone gene. weakness, weigh loss |
Very Rare
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Magnesium
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Bones keep a reserve in case of shortage
Helps keep nerves relaxed Hepls maintian healthy cardiovascular system |
Stud on the side
1/5 total amt is in soft tissue inside cell bound to protein Necessary for all muscula activity |
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Sources of Magnesium
Stud on the side |
whole grain cereals
veggie, nuts, soy beans figs, apples |
wiely distributed in foods
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Deficit of Mag
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b/c of choronic diarrhea
muscul cramps irritability kidney damage impaired protein metabolism |
Due to lack of intake rare
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Potassium
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Mainti F & E balance
Essential for mucs contraction-maint healthy normal heartbeat Helps kidney detocify blood |
Stud Essential
Essential for life of every cell |
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Source of Potass
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Bananas
Orange juice cabbage, tomatos green leafy veggies |
Widely distributed in food
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Deficits of Potass
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vomiting/diarrhea, steroid therapy
Tiredness, palpitaion, cludy mind, sensitity to cold |
Can occur with GI disturbances
diuretics |
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Sodium
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Main water balance
Incr cell membrane permeability for transport of other nt across cell memb Stimulate nerce impulse conduction |
Stud Overload
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Deficit of Sudium
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Nausea, weaknes, cramps
excessive sweating vomiting |
caused by diarrhea
Usually get too much! Edema, High B/P |
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Source of Sudium
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NaCL
veggies, fruit, fish, meat |
Foods provide more then body need
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Cholride
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Essential for maint of osmotic pressure in tissue
wit K+ to - produce HCL for proper protein digestion |
Stud dependent
component of salt wth Na+ |
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Source of Cholride
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barley, melon, pineapple
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wheat, grains
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Deficiency of cholride
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but can occur as Na+ is restricted or taken in
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Toxicity
Rare |
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Microminerals
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Iron
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The Studettes
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Iron
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Along with protein, helps form hemoglobin to transport oxygen
Next largest stored in liver, spleen, bone marrow (30-35%) |
Studette Freaky
60-70% found in hemoglobin |
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Sources Iron
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• Wholegrain cereals, legumes
• Fish, liver, meat • Egg yolk • Raisins |
liver
Raisins |
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Deficiencies Iron
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can be caused by severe blood loss, malnutrition, infections
Only iron-deficiency anemia responds to supplemental iron intake Fatigue, weakness, pale, shortness of breath Too much can be harmful |
Iron-deficiency anemia
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Zinc
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• Almost all enzymes need this for proper functioning
• Needed to transport Vitamin A to retina • Assists with insulin formation • Maintains normal blood concentrations of Vit. E • Healthy hair & skin • Proper wound healing • Successful pregnancies • Male virility • Guards against disease & infection |
Studette Assist
• Assists with insulin formation |
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Sources Zinc
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• Cereals, nuts, oilseeds
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Deficiencie Zinc
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Can play part in anemia
Growth retardation Delayed genital maturation White spots on nails mean zinc is not being absorbed |
White spots on nails mean zinc is not being absorbed
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Iodine
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• Prevents & cures simple goiter
• Basic component of thyroid hormone – thyroxine • Controls metabolism & oxygen consumption of tissues |
Studette Safe
• Prevents & cures simple goiter |
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Sources Iodine
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Best source is iodized salt, sea foods, spinach
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Best source is iodized salt
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Deficiencie Iodine
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In children – cretinism – dwarfed child, mentally retarded, clumsy gait, defective speech, enlarged thyroid
In adults – myxedema – affect adequate production of thyroid hormone, loss of hair, slow metabolism, thick skin, general sluggishness Other – anemia, fatigue, lethargy, loss of sex drive, slow pulse, decreased B/P, tendency toward obesity |
In children – cretinism – dwarfed child,
In adults – myxedema – affect adequate production of thyroid |
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Fluoride
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Needed for teeth formation & prevention of dental caries
Too much can cause brittle bones – increase fracture tendency |
Studette Smile
Needed for teeth formation & prevention of dental caries |
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Sources: Fluoride
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Drinking water, seafood, toothpaste
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Drinking water tap water
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Deficiencies Fluoride
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• Rotten teeth!
• Weak bones |
Rotten teeth!
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Calories
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o Metabolic rate: rate of heat liberation during chemical reactions, expressed in calories
o Calorie: Quantity of heat required to raise temperature of 1 G H20 1 C o Large quantity of energy released during metabolism – expressed in kilocalories (kcal) each of which is equivalent to 1000 calories o Basal metabolic rate: energy needed to maintain essential physiological functions at rest |
o Too many = BAD, too few = BAD
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Carbohydrates
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Provide energy & support normal cell function
Synthesis of fatty acids & amino acids Classified by number of sugars: Spare protein metabolism when ingested appropriately RDA minimum 50-100 G/day – Should make up 50-60% total calories Complex: usually starches Simple: usually sugars (lactose, sucrose) Cells cannot store large amounts – converted by liver into glucose & excess stored as glycogen |
When metabolized 1 G glucose = 4 kcal
(1000 mg) glucose = 4000 cals |
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Without them: Carbohydrates
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Impaired brain functions
Increased ketones Poor wound healing Tiredness |
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Fiber – An important note
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Form of CHO that cannot be digested by body
Polysaccharide Helps with feelings of fullness/ satiety Provides roughage/bulk to help maintain intestinal motility Linked to prevention of some cancers |
Linked to prevention of some cancers
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Proteins
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Essential for almost every bodily function
Growth & replacement Clotting factor production Collagen synthesis Immunity & WBC production & migration Fluid balance Energy source End product of protein digestion is amino acids Should ingest minimum of 20-30 G/day to prevent net loss from body, RDA 45-60 G/day |
Essential aminos – must be ingested
Non-essential aminos – can be synthesized in cells • When metabolized, 1 G protein = 4 kcal 1000mg protein = 4000 cals |
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Fats (Lipids)
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Basic structural unit is fatty acid
Contains carbon chains & hydrogen that form esters (fats) Saturated – carbon atoms joined by single bonds (saturated with hydrogen) Insoluble in water Source of energy & essential fatty acids Helps maintain cell membrane integrity Promotes absorption of The Fat Bros. Helps maintain body temperature • Should be limited to no more than 30% total caloric intake |
Monounsaturated – One double or triple bond
Polyunsaturated – Many carbons not bonded with hydrogen When metabolized, 1 G fat = 9 kcal 1000 mg fat = 9000 calories |
