Use LEFT and RIGHT arrow keys to navigate between flashcards;
Use UP and DOWN arrow keys to flip the card;
H to show hint;
A reads text to speech;
33 Cards in this Set
- Front
- Back
|
Water in the Body |
Approximately 60% of body weight is water, found inside (2/3) and outside (1/3) cells - Adequate water levels maintain blood volume, which helps maintain blood pressure > Constriction of blood vessels and heart rate also maintain blood pressure - Thirst reflex and kidney also helps maintain blood pressure > Thirst is a good indicator of water need - Water is not stored in the body like other macronutrients, each day water losses equal water gains Water content of intra/extracellular spaces depends on... 1) Solute concentrations (protein, sodium, potassium), water moves by osmosis to achieve proper solute concentration 2) Blood pressure (forces water out of blood) |
|
|
Water Balance Hormone |
1) Antidiuretic Hormone (ADH) 2) Angiotensin II 3) Aldosterone |
|
|
Function of Water |
1) Solvent a. Primary constituent b. Environment for chemical reactions 2) Metabolism and transport 3) Protection a. Lubrication, tears, cushioning b. Helps eliminate pathogen 4) Hydrolysis/dehydration reactions 5) Regulation body temperature (perspiration) |
|
|
Water Deficiency |
Deficiency of water causes symptoms more rapidly than any other nutrient (also leads to deficiencies in electrolyte) - Dehydration reduces blood volume, impacting nutrient delivery and waste removal - Water loss >10-20% can result in death Early symptoms: thirst, headache, fatigue, loss of appetite, dry eyes/mouth, dark urine Late symptoms: nausea, difficulty concentrating, confusion, disorientation, collapse |
|
|
Hyponatremia |
When sodium levels in the blood are abnormally low can result from water intoxication - Increase in water causes a drop in the sodium concentration in the body - Water moves into the tissues causing swelling > Causes disorientation, convulsions, nausea, muscle cramps, slurred speech, confusion |
|
|
Water Need |
Varies daily with activity level, various conditions, ambient temperatures, diet - Low calories diets increase water needs as more is needed to excrete waste from the metabolism - High fiber, salt diets also increase water needs - Caffeine, alcohol act as diuretics because they impair ADH action increasing the urge to urinate > Beverages containing caffeine are not ideal sources of water |
|
|
Minerals |
Inorganic elements found on the period table throughout mature - >20 essential minerals found in plants and animals - Present naturally in foods or added from soil, food processing Major Minerals: need >100mg/day Trace Minerals: need <100mg/day |
|
|
Mineral Bioavailability |
The degree to which the amount of an ingested mineral is absorbed and available to the body - Depends on the source, soil quality where plants are grown, what else is eaten at the same time, the preparation, and the individual - Minerals are typically easier to absorb from animal products vs. plant products > Plant may contain oxalates, phytates, tannins, and fibers that can bind minerals in GI and reduce absorption > Cooking plant products can help free up nutrients |
|
|
Compounds Interfering with Mineral Absorption |
1) Oxalates: been have been found to interfere with absorption of calcium and iron (found in spinach, rhubarb, beet greens, and chocolate) 2) Tannins: can interfere with absorption of iron (found in tea, red wine, and some grains) 3) Phytates: bind calcium, zinc, iron, and magnesium, limiting their absorption, it can also be broken down by yeast, improving their availability. It is found in whole grains, bran, and soy products * promote excretion, not absorption |
|
|
Mineral as Cofactors |
Mineral can sometimes can activate enzymes 1) Mineral cofactor combines with incomplete enzyme to form active enzyme 2) Active enzyme binds to molecules involved in the chemical reaction and accelerates their transformation 3) Final products are released while enzyme is unchanged |
|
|
Electrolytes |
Changed irons that are responsible for the electrical activity of the body - Sodium is the main extracellular one, potassium is the main intracellular one - Natural sources of electrolytes tends to be higher in potassium and lower in sodium > Processing adds unnecessary - Also regulates fluid balance - Deficiency typically associated with excessive sweating, diarrhea, vomiting 1) Sodium (table salt, processed food) 2) Potassium (fresh fruits and vegetables, legumes, whole grains, milk, meat) 3) Chloride (table salt, processed food) |
|
|
Hypertension |
High blood pressure - Most common health problem related to minerals - Can lead to atherosclerosis, heart attack, stroke, kidney disease, death - Affects 1/5 Canadians (15% of people with it don't know they have it) - Risks factors are genetics, age, obesity, physical inactivity, alcohol, stress, diet) > High in sodium (+risk), diets high in K, Ca, Mg (-risk), DASH diet (-risk) > DASH diets are high in whole grains, fiber, F/V, low in fat, lean meats, limited fats and sweets (dietary approaches to stop hypertension) |
|
|
Minerals Involved in Bone Health |
1) Calcium 2) Phosphorous 3) Magnesium |
|
|
Bone Overview |
Bone is composed of a protein matrix (ex, collagen) hardened by mineral deposits - Bone is always remodelling: building up and breaking down > Involves three types of cells 1) Osteoclasts: bone breaking cells 2) Osteoblasts: bone building cells (immature bone cells) 3) Osteocytes: mature bone cells when incorporated into the bone |
|
|
Hydroxyapatite Crystals |
Calcium and phosphorous form crystals which mineralizes bones and teeth |
|
|
Osteoporosis |
Reduced bone mass - Bone mass builds up until age 30 where it begins declining for everyone - Weight bearing activity, calcium, Vitamin D, are important prevent it - Smoking, low body weight, alcohol abuse, gender (2x more likely in women), race (African), family history, are all risk factors - Treatments are estrogen, calcium/vit D supplements, weight-bearing activity |
|
|
Calcium Regulation |
Drop in calcium levels result in parathyroid hormone which stimulates: 1) Bone reabsorption (increased osteoclast activity to release Ca2+ from bone) 2) Reduced Ca2+ loss in urine at kidneys 3) Increases activity of vitamin D which increases Ca2+ absorption at kidneys - Increase in blood calcium increases calcitonin release > Primarily works on bone to inhibit Ca2+ release into the blood |
|
|
Calcium |
Contributes to bone and tooth structure, nerve transmission, muscle contraction, blood clotting, blood pressure regulation, hormone secretion Sources: dairy products, fish consumed with bones, leafy green vegetables, fortified foods RI: 1000mg/day for women >50, 1200mg/day for men >70 Deficiency: increased risk of osteoporosis GaR: postmenopausal women, elderly, people who consume a vegan diet and lactose intolerant, those with kidney disease TS: elevated blood calcium, kidney stones, and other problems UL: 2500mg/day for adults aged 19-50, 2000mg/day for adults >70 |
|
|
Phosphorous |
Structure of bones and teeth, membranes, ATP and DNA, acid base balance Sources: meat, dairy, cereals, baked goods RI: 700mg/day Deficiency: bone loss, weakness, lack of appetite GaR: premature infants, alcoholics, elderly people TS: calcium reabsorption from bone UL: 4000mg/day |
|
|
Magnesium |
Bone structure, ATP stabilization, enzyme activity, nerve and muscle function Source: greens, whole grains, legumes, nuts, seeds RI: 310mg/day from women 19-30, 320mg/day for women >30, 400mg/day for men 19-30, 420mg/day men >30 Deficiency: nausea, vomiting, weakness, muscle pain, heart changes GaR: alcoholics, individuals with kidney and gastrointestinal disease TS: nausea, vomiting, low blood pressure UL: 350mg/day from nonfood sources |
|
|
Sodium |
Major positive extracellular ion, nerve transmission, muscle contraction, fluid balance Sources: table salt, processed foods RI: 2300mg/day, ideally 1500mg/day Deficiency: muscle cramps GaR: people consuming severely sodium restricted diet, those who sweat excessively TS: high blood pressure in sensitive people UL: 2300mg/day |
|
|
Potassium |
Major positive intracellular ion, nerve transmission, muscle contraction, fluid balance Source: fresh fruits and vegetables, legumes, whole grains, milk, meat RI: 4700m/day Deficiency: irregular heartbeat, fatigue, muscle cramps GaR: people consuming diets high in processed foods, those taking thiazides dieuretics TS: abnormal heartbeat - No UL defined |
|
|
Chloride |
Major negative extracellular ion, fluid balance Sources: table salt, processed foods RI: <3600mg/day, ideally 2300mg/day Deficiency: unlikely GaR: none TS: none UL: 3600mg/day |
|
|
Trace Minerals |
1) Iron 2) Copper 3) Zinc 4) Selenium 5) Iodine 6) Fluoride |
|
|
Iron |
Part of hemoglobin (which delivers oxygen to cells), myoglobin (which holds oxygen in muscle), and proteins needed for ATP production needed for immune function Sources: red meats, leafy greens, dried fruit, legumes, whole and enriched grains RI: 8-18mg/day Deficiency: Iron deficiency anemia (fatigue, weakness, small pale red blood cells, low hemoglobin levels, inability to maintain normal body temperature - most common deficiency GaR: infants and preschool children, adolescents, women of childbearing age, pregnant women, athletes, vegetarians TS: Gastrointestinal disease (common for children <6 mistake tablets for candy) UL: 45mg/day |
|
|
Iron Absorption and Bioavailabilty |
Bioavailability depends on type of iron in food Heme iron: part of hemo/myoglobin (from animal sources, and more easily absorbed 2x) Non-heme iron: found in plant sources, harder to absorb but absorption is improved when eaten with sources of heme iron and vitamin C - Vegetarians, especically female are at risk for iron deficiency |
|
|
Pica |
An appetite for non nutritive substances such as dirt, clay or sand that may contain minerals - May try to get minerals that they are lacking |
|
|
Copper |
A component of proteins needed for iron absorption, lipid metabolism, collagen synthesis, nerve and immune function, and protection against oxidative damage Sources: organ meats, nuts, seeds, whole grains, seafood, cocoa RI: 900μg/day Deficiency: anemia, poor growth, bone abnormalities, can lead to iron deficiency since, copper-containing protein is needed for iron absorption GaR: people who consume excessive amounts of zinc in supplements TS: vomiting, abdominal pain, diarrhea, liver damage UL: 10mg/day |
|
|
Zinc |
Regulates protein synthesis, functions in growth, development, wound healing, immunity, and antioxidant enzymes Sources: meat, seafood RI: 8-11mg/day Deficiency: poor growth and development, skin rashes, decreases immune function GaR: vegetarians, low-income chilren, elderly people TS: decreased copper absorption, depressed immune function UL: 40mg/day * Crucial role in gene expression * Part of Zinc Superoxide Dimutase (antioxidant) |
|
|
Selenium |
Antioxidant as part of glutathione peroxidase, synthesis of thyroid hormones; spares vitamin E Sources: meats, seafood eggs, whole grains, nuts, seeds RI: 55μg/day Deficiency: muscle pain, weakness, Keshan disease GaR: populations where the soil is low in selenium TS: nausea, diarrhea, vomiting, fatigue, changes in hair and nails UL: 400μg/day |
|
|
Iodine |
Needed for synthesis of thyroid hormone Sources: iodized salt, seafood, seaweed, dairy products RI: 150μg/day Deficiency: goiter, cretinism, impaired brain function, growth and development abnormalities GaR: populations in areas where the soil is low in iodine and iodized salt is not used TS: enlarged thyroid UL: 1110μg/day - Part of thyroid hormones - regulate metabolic rate - Most intake is from iodized salt |
|
|
Iodine Deficiency |
Symptoms are slower metabolic, fatigue, weight gain - Can lead to goiter (reversible) > Thyroid gland tries to synthesize enough TH but cannot so that gland enlarges - Can lead to cretinism (irreversible) > Due to inadequate maternal levels during pregnancy, it impairs mental function and growth |
|
|
Fluoride |
Strengthens tooth enamel, enhances re-mineralization of tooth enamel, reduces reduces acid production by bacteria in the mouth, and prevents dental caries by forming fluroapatite crystals that harden tooth enamel Sources: fluoridated water, tea, fish, toothpaste RI: 3-4mg/day Deficiency: increased risk of dental caries GaR: populations in areas with unfluoridated water, those who drink mostly bottled water TS: fluorosis, molted teeth, kidney damage, bone abnormalities UL: 10mg/day |
