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116 Cards in this Set
- Front
- Back
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Vitamins |
carbon-containing compounds needed in very small amounts as to simulate reactions and body functions NOTE: children are very vulnerable to vitamin nutrition |
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Fat soluble vitamins |
-found in foods that are non-fatty as well as fatty foods -are more heat stable than water soluble -less likely to be destroyed in cooking -stored in the body in the liver and may be toxic if excess supplements are taken |
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Vitamin A- Retinol/ beta-carotene |
provitamin A, carotenoids in plants -synthesize Rhodopsin in rods of eyes and vision in light -poor absorption 1/12 -used in skin care products / converted to active A -poor absorption 1/6 |
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Vitamin A major functions |
-Dark adaption-night vision -maintain cornea of eye, skin, membranes -promote growth, tooth development -promote immunity -antioxidant (beta-carotene) |
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Vitamin A deficiency |
-Night blindness--> actual blindness -keratinization of skin & membranes- scaly, sores -abnormal teeth and gums -poor growth -hard membranes and sores -sores on body-microbes can enter |
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Vitamin A Rich Food Sources |
liver, fortified milk, other dairy, egg (yolk), beta-carotene in orange, yellow, and dark green vegetables "yellow rice" promoted by WHO- rice genetically modified to have carotene |
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Vitamin D- Cholecalciferol |
also hormone- steroid made in the body plant form: ergocalciferol animal form: cholecalciferol active vitamin: UV rays from sun start synthesis in skin |
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Vitamin D major functions |
-stimulates calcium and phosphorus absorption -promote calcium -phosphate deposit in ad strength of bone, teeth |
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Vitamin D Deficiency |
Rickets in children: poor mineralization of bone and teeth- malformed bones, bowed legs osteomalacia-adult rickets: osteoporosis- porous, weak bones, break easily |
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Vitamin D Rich Food sources |
fortified milk and other dairy, certain fish, Liver, eggs, exposure to UV rays (skin), |
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Vitamin E Tocopherol |
used in skin care products |
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Vitamin E major functions |
-antioxidant-prevents breakdown of lipids (unsaturated fats, vitamin A, lipids in membranes, and skin) |
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Vitamin E Deficiency |
(rare) hemolysis- destruction of RBC, nerve destruction |
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Vitamin E Rich food Sources |
Vegetable oils, nuts, seeds, green leafy vegetables, liver, whole grain foods |
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Vitamin K- Quinone major functions |
-stimulate formation of blood clotting factors in liver -bone strength -newborn--> no gut bacteria- breast feed and oral injection of vitamin K |
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Vitamin K deficiency |
(rare)- made by intestinal bacteria, possible if long term antibiotics -delayed clotting time, hemorrhage including internally, possible death, bone fractures |
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Vitamin K Rich Food Sources |
Green leafy vegetables, especially cabbage, liver, milk |
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Vitamin A excessive supplementation |
enlarged liver and spleen, abnormalities and pain in bones, especially joints, loss of calcium |
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Vitamin D Excessive supplementation |
high blood calcium, breakdown bone and deposit calcium salts in soft tissues, kidney damage, poor growth in children |
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Vitamin E excessive supplementation |
not highly toxic: muscle weakness, gastrointestinal distress, fatigue, headache |
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Vitamin K excessive supplementation |
Rare: anemia (low RBC number) with red blood cell destruction, jaundice |
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sodium |
mineral-major electrolytes |
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sodium major functions |
-fluid balance -maintain blood pressure by attract water -major positive ion outside the cell -nervous impulse -muscle contraction |
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sodium deficiency |
-muscle cramps not common- mostly if excess sweating, vomiting, diarrhea, also starvation |
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sodium Rich food sources |
processed food, table salt, common in food generally |
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Potassium |
mineral-major electrolyte |
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potassium major functions |
-catalyst in cell functions -major positive ion inside of cells -fluid balace -nervous impulse -muscle relaxation -heart functioning |
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potassium deficiency |
-irregular heart beat -muscle cramps -weak, paralysis, confusion -more form secondary deficiency- High BP or excess vomit and diarrhea |
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potassium Rich food sources |
spinach, orange juice, bananas, squash, milk, meat, legumes, whole grains |
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Chloride |
mineral-major electrolyte |
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chloride main functions |
-fluid balance -maintain blood pressure -major negative ions outside of the cell -nervous impulse -stomach acid-protein digestion -acid-base balance |
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Chloride deficiency |
convulsions in infants RARE- death |
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chloride Rich Food Sources |
processed food, salt, some vegetables, eggs, meat, milk |
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calcium |
mineral- major RDA 1000-1200 mg/day >18 1300 age 9-18 |
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calcium main functions |
-bone and tooth strength -blood clotting -nervous impulse -muscle contraction -stimulate cell functions -if diet low- Blood low and parathyroid hormone stimulates breakdown of bones to release ca++ into blood |
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calcium deficiency |
-rickets in children -adult rickets- esp. women, important after menopause when estrogen decreases -estrogen and testosterone stimulate ca++ deposit in bones so in menopause- big decrease in estrogen |
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calcium rich food sources |
dairy products, canned fish, leafy vegetables, tofu |
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phosphorus |
mineral-major |
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phosphorus main functions |
-bone and tooth strength -vital for many cell compounds and reactions, acid-base balance |
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phosphorus deficiency |
-rickets -adult rickets (rarely due to P lack) |
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phosphorus rich food sources |
dairy, fis, soy products, meat, processed food |
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iron |
mineral- trace RDA young women 18 mg/day men and women > menopause 8 mg |
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iron major function |
-makes hemoglobin in RBC -transport O2 to cells to be able to breakdown nutrients for energy, myoglobin in muscle -brain development -important in immunity |
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iron deficiency |
anemia: very common in US-target group: women before menopause and children, decreased number of small, poor functioning RBC, tired, possible cell damage; women and children at risk, poorly absorbed esp. in plant food |
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iron Rich food sources |
meats, liver, spinach, broccoli, peas |
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zinc |
mineral- trace |
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zinc major functions |
-Stimulates many enzymes, protein and DNA synthesis -important in wound heeling and immunity, growth and development |
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zinc deficiency |
rash, poor taste, poor wound healing poor growth and development more likely 3rd world countries |
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zinc rich food sources |
seafood, meat, all animal types of protein-rich food, greens, whole grains, legumes, nuts , seeds |
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selenium |
mineral- trace |
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selenium major functions |
antioxidant |
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selenium deficiency |
muscle pain and weakness heart disease |
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selenium rich food sources |
seafood, fish, meat, eggs, whole grains |
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iodine |
mineral-trace |
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iodine main functions |
make thyroid hormone, which stimulates metabolism, growth and development |
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iodine deficiency |
goiter: enlarged thyroid gland children-cretism: poor growth and development, mental retardation (low thyroid hormone) adults: slow mentally |
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iodine rich food sources |
seafood, salt water fish, food grown near ocean, iodized salt (KI added to NaCl) |
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fluoride |
mineral- trace |
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fluoride major functions |
stregthen teeth and bones decreased risk of cavities |
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fluoride deficiency |
increased risk of cavities (dental caries) |
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fluoride rich food sources |
fluoridated water, tea, toothpaste, dental treatments |
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sodium toxicity |
-sodium in salt may increase risk for hypertension if a person is prone to the disorder -usually excess is excreted in urine: homeostasis of sodium in blood maintained thru hormones -when low in blood: not excreted in urine(adrenal hormone +aldosterone) -when high in blood: stimulates excretion (heart hormone + atrial natriuretic hormone |
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Iron toxicity |
hemosiderosis- toxicity primarily genetic disorder, maybe due to to over supplementation (10-50x RDA) esp. if child----symptoms: iron accumulates in soft tissues esp. in liver and spleen, cell distortion, destruction and death; susceptible to infections as bacteria multiply easily in overly iron-rich blood; joint, skin and hair problems; amenorrhea in women (no cycle) + impotence in men |
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Zinc toxicity |
due to excess supplementation (5-10x RDA): vomiting and diarrhea, possible heart muscle degeneration, risk of atherosclerosis, renal failure |
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Iodine toxicity |
due to excess supplementation (25-50x RDA): goitrogenic (enlarged thyroid), but not hyperthyroid due to homeostasis of thyroid hormone level by feedback |
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fluoride toxicity |
toxicity due to over-fluorinated water or excess consumption. normal fluoridation is 1 part per million parts water; toxicity is from accidental 150 parts per million symptoms: nausea, vomiting, numbness, and tingling in the face or extremities, in children: mottled teeth-white spots to brown spots/areas with possible pitting (irreversible) |
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amount of water in an adult |
males: 60% water females: 50-55% water |
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amount of water in children |
more in young but depends on age and body fat content (more than 60%) |
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constant turnover |
loss to be replaced: adults- 6%, infants- 15% |
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water balance: H20 enters the body as... |
-drinking water or other liquids with water (regulated by thirst center in hypothalamus) -water in foods -small amount of water produced in catabolism nutrients for energy (glucose--> metabolism H20 +CO2 +ATP + heat) |
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water balance: H20 leaves the body as... |
-urine (major water balance) -feces -sweat, mouth, vomiting, evaporation when breathing, tears |
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RDA of water |
adults: 1 ml/ calorie diet (ex. 2000 ml for 2000 cal diet) athletes: 1.5 ml/ cal diet infants: minimum of 1.5 ml/cal |
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water functions |
1. solvent- all substances in body dissolved in water 2. transport-in and out of cell, in/out of body, within body in blood + lymph 3. maintain blood volume + blood pressure 4. cell reactions- digestion, synthesis of large molecules 5. temp. regulation by sweating-heat loss 6. physical effects- prevents friction- lubricant (cushions joints and organs etc.) 7. proper environment for cell reactions |
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water deficiency |
dehydration, could come from excess loss in sweating or vomiting, diarrhea, excess urination weakness, exhaustion, delirium, death |
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water excess |
water intoxication rare but when drink large volume of water in short time (esp. without urination) can be after exercise or stunt confusions, convulsions, death possible |
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tap vs. bottled water |
-tap water regulated for safety, ensuring not contaminated by microorganisms by EPA- US, state, city, town water supply regulated -also regulated to have fluoride -FDA approves bottle water safety, but variations in how treated- may be some contaminants- most do not have fluoride -bottled water-enviromental concerns in production of plastic using oil and energy for disposal |
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heavy work |
carbs dominate 2/3 carbs 1/3 fat and <5% protein |
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very high intensity |
ex. sprints >80% carb (85) less fat (around 15) and less protein (around 2) |
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steady work |
ex. 2 hour long run or longer 45% carbs 45% fat more protein than others (about 10%) |
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prolonged low intensity |
ex. weight lifting -more fat (60%) 35% carb about 5% protein |
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other key nutrients for energy |
B vitamins as catalysts to breakdown nutrients for energy iron to transport oxygen in RBC's in blood |
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protein for building muscle tissue |
important to keep muscle maintained and build muscle, but alone will not increase muscle mass -must have exercise and weight training have plenty of high quality protein and a balanced diet no need for special amino acid supplements if high quality and quantity protein in diet some ppl recommend 2x RDA for serious weight training and endurance sports |
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Carb loading |
maximize carb in body for exercise: to maximize glycogen -before event..rest and eat carb -rich diet -important not to overdo -appropriate for marathons-long distance running, and certain intense aerobic exercises -lasting more than 60-90 min -not for short distance running, weight lifting, hiking etc. |
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Eating |
Not over eat right before and event: if big meal finish around 2 hours before candy = quick energy but not lasting, not beneficial: sugar stimulates insulin and gets sugar into cells quickly and can cause hypoglycemic state- plus it can retard fat utilization complex carbs better- more slowly absorbed and released into blood |
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water and electrolytes |
(minerals) sweat loss- loss of both water and electrolytes (sodium potassium magnesium) need these for proper neuromuscular functioning 5% of weight loss as fluid cause 30% decrease in muscle functioning capacity |
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gaterade and other sports drinks |
replace water and minerals and have some varying amounts of sugar as energy source: gatorade was first and did study on this: salt and water composition isotonic to body fluids-correct balance alternatively dilute fruit juice also okay not want sugar more than 10% vs, typical sport drink at 6-8% as possible stomach upset |
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Ergogenic aids |
substances or treatments intended to improve exercise performance-include supplements, ingredients in drinks, power bars, etc. asses- do they work? are they Safe? are they worth the money? |
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energy/ power bars |
basically a way to obtain calories and nutrients usually around 180-250 cals- all have carbs |
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creatine |
taken to increase phosphocreatine in muscles may be helpful in activities with repeated burns of activity- not endured exercise muscle weight gain in mostly water long-term safety is not known, but kidney damage in extended use has been documented in some cases not allowed by NCAA in college athletic competitions |
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sodium bicarbonate |
taken to counteract lactic acid buildup may be partially beneficial in select cases, but causes nausea and diarrhea |
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caffeine |
promotes mental alertness, works like all caffeine, as in coffee taken also to increase use of fats as energy source for muscles not helpful if plenty of glycogen, are highly trained, or usually consume caffeine promotes water loss from the body in urine and may cause dehydration |
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others-- |
may or may not be beneficial some practices are illegal and/or dangerous (taking hormones like steroids) |
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functional foods |
foods with physiological active compounds providing health benefits and nutrition -most are plant foods with phytochmeicals, although there are some animal foods. some functional foods are genetically modified foods |
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foods rich in phytochemical tend to |
have several phytochemical and are also rich nutrients moderation is important as some high levels of some phytochemical may have adverse effects diets rich in whole grains, legumes, vegetables generally, fruits and nuts are rich in phytochemical, some of which are antioxidants |
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carotenoids (phytochemical) |
antioxidants like beta carotene 1. lycopene 2. lutein |
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lycopene |
pigment in red fruits, vegetables esp. tomatoes and esp. when cooked -may decrease the risk of certain cancers |
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lutein |
in dark green vegetables, citrus fruits, corn and eggs -may decrease the risk of age-related macula degeneration, which causes blindness |
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Indoles (phytochemical) |
organosulfer compounds ex. sulferaphane in cruciferous veggies and garlic -may decrease the risk of cancer, including estrogen-related cancer, colon cancer |
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flavonoids (phytochemical) |
large variety, many colored compounds in red, blue, green, purple fruits and veggies, citrus fruits, soy, many veggies and whole wheat |
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flavonoid specific food |
1.cranberries- may benefit urinary health by decreasing risk of urinary infection 2. flavonoid in dark chocolate/cocoa and apples-may decrease risk of heart disease 3. phytoestrogen isoflavones ex. genisten (soy and other legumes) -similar to estrogen, antioxidant, may decrease risk of estrogen related cancer ex. breast, prostate opposite affect when in high amounts in supplements-increase risk |
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cyan-compounds (flavonoid) |
red and blue foods, including berries, cherries, grapes- may benefit the brain, memory |
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flavonoids in tea |
black tea- may decrease risk of heart disease green tea- may decrease risk of cancer |
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lignin's (phytochemical) |
different types of phytoestrogen in flaxseeds and its oil, whole grain foods |
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resvertatrol (phytochemical) |
in red wine, grapes, raspberries, peanuts -may decrease risk of cancer and abnormal blood clots |
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capsaicin (phytochemical) |
in hot peppers -my decrease risk of abnormal blood clots and benefit arteries and heart |
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antioxidants |
ex. Vit. C, Beta carotene, Vit. E- best/ most effective in food -supplements not found more beneficial -diets in veggies and fruit increase nutrient and non nutrient -decrease risk cancer-protect DNA from damage from abnormal oxidation and free radical formation -decrease risk heart disease and cardiovascular problems-decrease abnormal oxidation of lipids- LDL cholesterol, poly unsaturated fat -diet rich in fruits and vegetables- decrease risk of atherosclerosis and decrease risk high BP |
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major minerals |
-if require more than 100 mg/day -how much present in the body calcium>phosphorus>potassium>sulfer>sodium>chloride>magnesium |
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trace minerals |
-need less Iron, Zinc, iodine, selenium, fluoride, copper, magnesium, chromium, molybdenum |
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electrolytes |
mineral in ionic form ex. Na+, K+, Cl- |
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thyroid stimulating hormone |
(pituitary gland) -stimulates thyroid hormone synthesis and growth of thyroid gland -without iodine: TSH---> stimulates thyroid only growth -endemic- common in populations |
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Sulfer continued |
found a significant amount in body No RDA in protein foods-rich in protein- also rich in S functions- synthesis of amino acids, vitamins, acid base balance, all sulfates, in liver- detoxification of drugs |
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magnesium |
functions- number of enzyme reactions, bone and teeth formation, nervous functioning, heart functioning, immune functioning deficiency- poor heart functioning, weakness and muscle pain, nervous symptoms- confusion, poor growth foods- whole grains, green megs, legumes, nuts |
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copper |
helps iron metabolism- transport and use in hemoglobin synthesis -enzyme activity enhancement, protein metabolism, hormone synthesis |
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manganese |
co factor for enzymes in carbohydrate metabolism -enhances antioxidant reaction |
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chromium |
helps insulin stimulate glucose uptake into cells |
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mollybdenum |
helps enzyme reactions |
