Nutrition Test #3

Front 1

Which minerals are people in the US likely to be deficient in and what are the conditions they would suffer deficiencies in? (3)

Back 1

*Ca++ in children and teens
*Mg+
*Iron in women, esp. in child-bearing years

Front 2

Which mineral are people in the US likely to have too much of? (1)

Back 2

*Na+

Front 3

functions of Ca++ (5)

Back 3

bones and teeth (combined w/ Phosphorus), muscle contraction, nerve transmission, blood clotting, blood pressure

Front 4

food sources of Ca++

Back 4

milk, dairy products (cabbage, broccoli, cauliflower, cabbage, breads, crackers)

Front 5

toxicity in Ca++

Back 5

interferes with absorption of other minerals, kidney stones

Front 6

functions of Mg+ (9)

Back 6

building protein, used in energy, assists enzyme operation, assists metabolism of K+ Ca++ and vit. D, critical to normal heart function, bone mineralization, immune function, muscle function, nerve function

Front 7

food sources of Mg+

Back 7

nuts, legumes, whole grains, dark green veggies, seafood, chocolate

Front 8

function of Na+ (4)

Back 8

fluid balance, acid/base balance, nerve impulses, muscle contraction

Front 9

food sources of Na+

Back 9

salt, processed foods, seasonings, condiments, fast food

Front 10

functions of K+ (3)

Back 10

fluid balance, nerve transmission, muscle tension and relaxation

Front 11

food sources of K+

Back 11

all whole foods, especially unprocessed fruits and veggies (found in cells)

Front 12

functions of Iron (2)

Back 12

carries oxygen as hemoglobin in blood and myoglobin in muscles, required for all cell processes (energy)

Front 13

food sources of Iron

Back 13

heme: in animal flesh (darker the meat, the more heme)
non-heme: in plants and animal flesh (legumes, enriched/whole grains, green leafy vegetables, dried fruit)

Front 14

Deficiencies of Iron

Back 14

microcytic anemia: weakness, fatigue, pale skin, pale concave nails, headaches, inability to concentrate

Front 15

toxicities of Iron

Back 15

iron poisoning can be fatal (mostly for kids), liver damage, increased number of infections- are some hereditary diseases that increase Iron absorption

Front 16

what things increase Iron absorption?

Back 16

MFP factor (eat 3 oz of meat with meal), eat vit. C in meal, cook in cast-iron pots or dutch ovens

Front 17

what things decrease Iron absorption?

Back 17

tannis from teas, calcium and phosphorus (Ca eaten with meal doesn't affect), phytates (excessive intake of legumes and whole grains, leavened whole grain bread releases Fe)

Front 18

functions of Iodine

Back 18

synthesizes thyroid hormone which regulates basal metabolism

Front 19

food sources of Iodine

Back 19

sea food (not sea salt), fast foods, baked goods, milk, iodized salt

Front 20

deficiencies of Iodine

Back 20

goiters, cretinism (severe mental retardation in children born from iodine-deficient mothers)- occurs in isolated areas

Front 21

what are the two minerals whose content in food varies with the soil content?

Back 21

Iodine and Selenium

Front 22

Sodium toxicities

Back 22

correlates with high blood pressure and aggravated hypertension

Front 23

functions of Zinc (4)

Back 23

hormones, synthesis of proteins, growth, wound healing

Front 24

food sources of Zinc

Back 24

protein-contained foods (especially meats and dairy)(plants and animals)

Front 25

deficiencies of Zinc

Back 25

poor growth, lock of sexual maturation

Front 26

functions Selenium (1)

Back 26

part of anti-oxidant enzyme system by sparing Vitamin E

Front 27

functions of Fluoride (3)

Back 27

strengthen tooth enamel, especially during teeth formation, decrease bacteria forming acid, promote re-mineralization

Front 28

Why does Osteoporosis increase with age?

Back 28

Vitamin D production decreases, Ca absorption decreases, other hormonal changes.

Front 29

Osteoporosis prevention (1) and treatment (4)

Back 29

prevention- maximizing Ca++ deposits in youth
treatment- medications can help restore bones, weight-bearing exercises, adequate Ca++, vit. D is still necessary

Front 30

factors that affect Osteoporosis (8)

Back 30

age, gender, weight, physical activity, genetics, race (whites more) smoking and alcohol, Ca++ and vit. D intake

Front 31

what are the functions of water? (7)

Back 31

transport, solvent, lubricant, cushion, mucus membranes, temperature regulation, cleansing