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7 Cards in this Set
- Front
- Back
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Sodium
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Food sources:
-processed foods Deficiency: -vomiting, diarrhea, excessive sweating Toxicity: -edema and high BP Functions: -extracellular cation -acid/base balance -nerve transmission and muscle contraction -absorbed in int. tract and filtered by kidneys -AI = 1500 mg.day and uL = 2300 mg/day |
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Calcium
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Food sources:
-milk/milk products -lactose intolerant/vegan: mineral waters, tofu, soy milk -fortified soy products -fortified OJ -nuts, seeds but need LOTS -sardines/oysters -some veg-mustard, turnip greens, kale, broccoli Deficiency: -blood Ca stays normal, but bone Ca decreases -can have low Ca intake for years with no symptoms -poor optimal bone mass Toxicity: -none Functions: -99% in bones and teeth -bone structure and Ca bank -1% in body fluids -muscle contraction and relaxation, nerve functioning, blood clotting (Vit K), BP -Ca balance- parathyroid hormone, calcitonin, Vit D |
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Potassium
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Food Sources:
-fresh foods Deficiency: -acute-^ in BP, salt sensitivity -advanced-ireegular heartbeats, muscle weakness Toxicity: -no uL Functions: -body's primary intracellular cation -fluid and electrolyte balance muscle contractions and nerve impulses -steady heartbeat -^ potassium and lower sodium -> can prevent/correct high BP |
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Iron
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Food sources:
-meat, fish, poultry=BEST -milk=poor source -grains -dark greens -dried fruits Deficiency: -headaches, apathy, pallor, get cold easily, pale skin, concave nails Toxicity: -hemosiderin-hemochromatosis->genetic: failure to prevent unneeded iron from being absorbed -iron overload-organ tissue damage -chelation therapy Functions: -cofactor (helper) -participates in ETC -helps accept, cary, and release O2: hemoglobin-RBC, myoglobin-muslce cells -Ferritin-iron storage protein-captures iron from food and stores in SI -Transferrin-iron transport protein takes iron from ferritin when needed |
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Zinc
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Food sources:
-protein rich foods Deficiency: -growth retardation -delayed sexual maturation -impaired immune function -hair loss, eye and skin lesions, loss of appetite Toxicity: -none Functions: -cofactor -gene expression -immune function and wound healing -growth and development -taste |
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Iodine
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Food sources:
-ocean-kelp, seafood, water Deficiency: -goiter-visible lump in neck, Asia, South America, Africa. From excess amts of foods that contain antithyroid substance -cretinism- irreversible in pregnancy Toxicity: -goiter may block airways -suffocation in infants due to mother's excessive intake while pregnant, uL = 1100 mg/day Functions: -part of thyroid hormone that regulates body temp, metabolic rate, reproduction, growth, blood cell production, nerve and muscle function |
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Fluorine
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Food sources:
-fish, teas, waters Deficiency: -none Toxicity: -damage teeth-flurosis: teeth develop small white flecks -severe cases: enamel becomes pitted and permanently stained Functions: -fluoride replaces hydroxyl portions of hydroxyaptite crystal, forming fluorapetite-makes teeth stronger and more resistant to decay |
