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60 Cards in this Set
- Front
- Back
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What the same about water and minerals, but different from other nutrients? |
they are inorganic |
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Why is it important for water to be a solvent? |
Some things need to be dissolved to work (enzymes) and some things are carried through the bloodstream. |
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How does water help in the joints? |
It gives a cushion between bones. |
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How does water help keep a consistant body temp? |
when the energy is released it also releases heat. The water absorbs the heat and brings it to the surface of the skin where it turns into sweat. |
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What is hydrolysis? |
The body can split H2O into it's smaller parts and use them for chemical reactions. |
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How does the body keep the water balance intact? |
It signals when we should drink more water and slows down excretion of urine when needed. |
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What are the signals to the body to drink more water? |
dry mouth, or hypothalamus (brain) notices not enough water and signals thirst |
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How does the body signal to excrete less urine? |
The brain sends hormones to the kidney to produce less urine, and the kidneys notice not enough water and will produce less urine. |
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How much water should we drink? |
9-13 cups on average |
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What are the two types of water? |
soft and hard |
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What is in hard water? |
calcium and magnesium (good health benefits, but not for machines) |
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What is in soft water? |
sodium- be careful of high blood pressure from sodium
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What is a micronutrient ? |
nutrient needed in very small quantities |
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What happens to minerals after they are used in the body? |
They are not destroyed, the are recycled. |
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What is the difference between major and minor minerals? |
Major are needed in the 100's of mg per day, minor is needed in trace amounts |
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Bones are made of 99% what? |
calcium |
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Major minerals are used for what? |
bone structure or fluid balance |
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Where is 1% of the calcium in the body? |
In body fluids. If there is fluid, there is Ca |
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What happens if there is not enough Ca in the fluids? |
The body will take it from the bones. |
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How much of the calcium we eat gets absorbed? |
25% |
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What four things can increase absorption of Ca? |
increased need, acid, lactose, Vitamin D |
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What fights for absorption of Ca? |
Phosphorus |
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What two things can make you lose Ca if you eat too much? |
protein and caffine (make you urinate more) |
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What two things can you eat that will make you absorb less Ca? |
Vitamin D (overdose) and fiber |
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How does exercise impact Ca? |
weight bearing exercise makes your bones absorb more Ca to become stronger |
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Why should vegetarians be aware of oxylates in fiber? |
You cannot absorb as much Ca when eaten with oxylates because it is bound up with the fiber and excreted. |
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What is the deficiency of Ca? |
osteoporosis |
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What is the toxic problem with Ca? |
kidney stones |
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What is the best source for Ca? |
milk and dairy |
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What three minerals are needed for bone mineralization? |
Ca, Phosphorus, and Magnesium |
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What is the deficiency for Magnesium? |
weakness and confusion |
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What is the best source for Phosphorus and Magnesium? |
milk and dairy |
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Name the three electrolytes. |
Sodium, Potassium, and Chloride |
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What is the role of the electrolytes? |
to maintain the fluid balance inside cells |
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How do cells maintain a fluid balance? |
by sending sodium or potassium into or out of the cells |
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What is another role of Potassium besides fluid balance? |
maintains the heartbeat |
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What is the symptom for Potassium or Sodium deficiency? |
nesau or vomiting |
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What will happen with a deficiency or toxicity of Potassium? |
heart failure |
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What is the health concern for high sodium and low potassium intake? |
high blood pressure |
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What are the sources for Sodium and Chloride? |
salt, processed foods |
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What is the source for Potassium? |
fruit and veggies |
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What are the major minerals? |
Calcium, Phosphorus, Magnesium, Sodium, Potassium, Chloride |
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What is the source for sulfur? |
protein |
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Which minerals are toxic? |
Calcium (kidney stones), Potassium, Iron, iodine, flouride |
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Name the minor or trace minerals. |
Iron, iodine and flouride |
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What is the role of iron? |
It is a component of hemoglobin. Delivers oxygen in red blood cells. |
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How much iron do you normally absorb of what you eat? |
10% |
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What happens to iron in the body when it is "done" being used? |
it is continuously recycled (not excreted) |
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What is the deficiency for iron? |
iron deficiency anemia |
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What are the sources for iron? |
red meat and eggs |
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What can increase the absorption of iron? |
during periods of need, acid (vit C) and heme iron (iron from meats) |
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What can decrease the absorption of iron? |
antacids, tea/coffee, excess fiber (oxylates and phytates) |
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What can you cook with that will add iron in your diet? |
cast iron skillets |
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What is the role for iodine? |
it forms part of thyroxine (made in the thyroid) |
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What are the two deficincies for iodine? |
goiter (enlarged thyroid) and cretinism (baby's develop mental and physical retardation) |
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What are the sources for iodine? |
Sea water- ocean fish and iodized salt |
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What is the role for flouride? |
forms a crystal deposit in bones and teeth (makes them stronger) |
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What is the deficiency for flouride? |
cavities |
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What is fluorosis? |
discoloration of teeth from too much flouride |
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What is the source for flouride? |
floridated water |
