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108 Cards in this Set

  • Front
  • Back
_______ is the most indispensible nutrient
Water
How many MAJOR minerals are there?
7 minerals
What presents in smaller quantities than major minerals?
trace minerals
What is the order of the minerals in terms of amounts?
1. calcium
2. phosphorous
3. potassium
4. sulfur
5. sodium
6. chloride
7. magnesium
Water makes up about _____ percent of an adult's weight
60
Water participates in ______ reactions
chemical
To maintain water balance and avoid life-threatening losses, a person must consume at least the same amount of water _____ each day
lost
Imbalances can result in _____ (too little) or water _______ (too much)
dehydration
intoxication
When a person is thirsty, they may have already lost up to ______ of total fluid
2 cups
Water needs ____ according to individual needs
vary
What are factors that increase fluid needs?
alcohol consumption
cold weather
dietary fiber
diabetes, kidney disease
air environment
physical activity
prolonged diarrhea or vomiting
What are US fluid sources of water in beverages?
1. carbonated soft drinks
2. alcoholic beverages
3. coffee/tea
4. milk
What is the amount of water that should be obtained from fluid and food for men and women?
13 c/day from men
9 c/day for women
What are the types of water and what do they contain?
Hard water: calcium and magnesium
Soft water: sodium
_____ of contaminants have been detected in public water sources
Hundreds
_____ is responsible for ensuring public water systems meet minimum safety standards
EPA
All drinking water originates from _____ that is vulnerable to contamination
surface water
Water from lakes, rivers, reservoirs
surface water
From underground aquifers
groundwater
_____ households use bottled water as their main source
1/15
Bottled water costs ______-______ times the price of tap
250 to 10,000
About _______ of bottled waters have been found to be contaminated with bacteria, arsenic, or synthetic organic chemicals
1/3
Water follows _______ to maintain balance
salts (sodium)
Diarrhea, vomiting, or eating disorders may disrupt _______ or _______ balance
water
electrolyte
What are the major minerals?
calcium
chloride
magnesium
phosphorous
potassium
sodium
sulfate
what is the most abundant mineral in the body
calcium
_____% of calcium is stored in bones and teeth
99
What are important roles of calcium?
-integral part of bone structure
-reserve source of calcium if there is a drop in blood calcium concentration
____% of body calcium is in cellular fluids
1
What is the role of calcium in cellular fluids?
-regulates the transport of ions
-helps maintain blood pressure
-plays a role in blood clotting
-allows for secretion of hormones, digestive enzymes, and NTs
-activates cellular enzymes
-adequate calcium may reduce the risk of high blood pressure, diabetes, and colorectal cancer
Peak bones mass reaches peak near age ____
30
adult bone loss is called....
osteoporosis
Adults absorb about ___% of dietary calcium
30
Pregnant women absorb about ___% of dietary calcium
50
Growing children/teens absorb about ___% of dietary calcium
50-60
What is are the calcium needs for adults 19-50 yrs old?
1000 mg
What is the calcium need for adults 51 and over?
1,200 mg
What is the Upper Limit?
2,500 ml for adults
What is the second most abundant mineral in the body?
phosphorous
____% of the body's phosphorous is in the bones and teeth with calcium
85
What are the roles of phosphorous?
-part of genetic material
-assists in energy metabolism
-forms membranes
What is "major mineral" in body but found in small amount?
magnesium
___ oz of magnesium in a 130 lb person
1
over half of magnesium is found in _____
bones
What is magnesium important for?
-enzyme function
-heart muscle function
-processing calcium, vitamin D, and potassium
______ is the main ____ charged ion outside of the body's cells
sodium; positively
What are the roles of sodium?
-major part of fluid and electrolyte balance
-essential to muscle contraction and nerve transmission
-30-40% is on the surface of the bone crystals where is can be easily accessed to replenish blood concentration
What does sodium deficiency cause/
severe diarrhea or vomiting
When blood sodium rises, thirst sensation is _______ by the body to restore the sodium-to-water ratio
increased
_____ excrete extra water and sodium
Kidneys
What is the recommended sodium intake?
1500 mg for adults 19-50
1300 mg for adults 51-70
1200 mg for adults 71 and older
What is the tolerable upper intake level for sodium?
Adults 2300 mg sodium or 5.6 grams
There is a ____ relationship between sodium intake and blood pressure
direct
WHat is the DASH diet?
Dietary approaches to stop hypertension

increased intakes of fruits and vegetables
low fat dairy, lean meats
small amounts of red meat, butter, high fat foods, and sweets
_______ is the main positively charged ion inside of the body's cells
Potassium
What are the roles of potassium?
maintains fluid and electrolyte balance
maintains heartbeat
What are the deficiencies of potassium?
results mainly from dehydration, use of diuretics
What is the major negative ion in the body?
Chloride
What are the roles of chloride?
-crucial for fluid balance
-responsible for stomach acidity
-part of the salt molecule (NaCl)
oxidized form of sulfur as it exists in food and water and used to synthesize sulfur-containing body compounds:
sulfate
____ is part of Thyroxine, the hormone made by the thyroid gland responsible for regulating basal metabolic rate
Iodine
What are deficiencies of iodine?
-goiter (enlargement of thyroid gland)
-cretinism
What is the world's most preventable cause of mental retardation?
iodine deficiency
cretinism
What does iodine toxicity cause?
enlargement of thyroid
Most salts are ________ to prevent deficiency
iodized
Every living cell in the body contains _____
iron
the majority of iron is contained in which proteins
hemoglobin
myoglobin
Roles of iron?
-carries oxygen to help yield energy
-helps make new cells, amino acids, hormones, and NTs
How is iron absorbed?
Heme iron: meat, poultry, fish (more easily absorbed_
Nonheme iron: plants and meats

Combination of heme iron, nonheme iron, MFP factor and vitamin C helps to maximize iron absorption
What is iron deficiency cause?
iron deficiency anemia
-reduces the ability of RBCs to carry oxygen
mental lethargy
low energy
What is the most common deficiency affecting more than 1.2 billion people worldwide?
iron; caused by malnutrition
What are groups most susceptible to deficiency?
women of childbearing age
infants and toddlers
adolescents
Iron overload is prevented in healthy people by _________
decreased absorption
What works with proteins in every organ helping nearly 100 enzymes and regulating gene expression?
Zinc
What is zinc important for?
-metabolism of macronutrients
-release of active Vitamin A from the liver
-immune system function
-blood glucose regulation
-antioxidant activation
What is zinc deficiency/
impairs healing, sperm production, growth and development, taste perception
Excess zinc can interfere with ______ absorption
iron
What are the roles of selenium
protect body compounds from oxidation

may also help thyroid gland hormones function more optimally
Deficiency of selenium may induce _____ problems
heart
_____ is not essential for life
fluoride
What does toxicity of fluoride produce?
fluorosis (discolored teeth)
large doses can be toxic
______ works with insulin to control blood glucose concentrations, present in unprocessed foods, ~90% of US adults consume less than the recommended 50 micrograms/day
Chromium
________ needed to form hemoglobin and collagen, deficiences are rare, present in meats seafood nuts and seeds
Copper
What are bulk of food source of calcium in US diet?
milk
cheese
yeast bread
other sources
Osteoporosis affects _____ million adults in the US with the majority being women over 50
44
How many yearly fractures?
1.5 million
____% of people with hip fractures die within 1 year
20
Development of osteoporosis occurs with the loss of the ______ bone
trabecular bone
Osteoporosis begins around age ___ in men and women
30
African Americans lose bone _____ then whites
slower
What is the diagnosis and medical treatment of osteoporosis?
DEXA scan

drug therapies and supplements, estrogen replacement therapy
___% of US adults are overweight or obese
66
__% of children and adolescents are overweight or trending towards it
33
How many people die each year in the US from obesity-related diseases?
300,000
What does having visceral raise the risk of?
hypertension
heart disease
stroke
diabetes
What are factors affect body fat distribution?
gender
menopause
alcohol use
Food/beverage are the only contributors to the Energy ___ side of the equation
IN
Energy out expenditures are determined by _____
lifestyle and metabolism
1 pound of body fat equates to _____ calories
3500
How many calories would you have to cut to lose a pound in a week?
500 calories per day
number of calories needed to maintain temperature, pulse, respiration and other activities
basal metabolism rate (BMR)
what does energy output comprise?
basal metabolism
voluntary activities (physical activity)
How much energy expenditure is related to BMR?
50-65%
How much body fat is ideal for men versus women?
Men: 12 to 20 percent
Women: 20 to 30 percent
Ghrelin ____ eating
stimulates
Leptin ____ eating
suppresses
During and after significant weight loss the body slows metabolism to conserve energy stores & leads to weight regain
adaptive thermogenesis
After one day of fasting what is depleted?
glycogen