ch 9 Flashcards
tumor
spontaneous new tissue growth, no purpose
benign
noncancerous, not spreading
malignant
cancerous, spreading
decreasing cancer risk
Healthy body weight
Physical activity
Fruits, veggies, whole grains, legumes
strengths of fruits, veggies, whole grains, legumes
Mostly plant based
Lower in sat fat
High in fiber
Antioxidant vitamins and phytochemicals from foods
limit/avoid
Sugary drinks
Red meats and processed meats
Alcohol
Salty and processed foods
Supplements
average man needs two much water
13 cups
water 3 roles
universal solvent
Transports nutrients and wastes
- Medium for chemical reactions
- Lubricant and cushion
Body temperature regulator
what do you look for on vitamin nutrition facts?
Looking for 100% or less for each vitamin
average women needs how much water
9 cups
does all fluid count towards water DRI
yes
what govern water intake
thirst and satiety
fluid need factors
Age
Activity
Diseases or sickness
Higher altitude
Cold or hot and humid weather
Increased protein, salt, or sugar intake
Alcohol or caffeine intake
bottled water factors
Convenient
May taste fresher if disinfected with ozone instead of chlorine
Up to 10,000 times to cost per gallon of tap water
Huge negative environmental impact
FDA has less stringent regulations than EPA has for tap water
Often just tap water
Calcium: _ stored in bones and teeth for structure and blood calcium
99%
calcium: _ CRITICAL for nerve transmission, blood clotting and blood pressure regulation, muscle contraction
1%
calcium sources
Dairy, ca fortified, leafy greens, sardines or canned salmon with bones, almonds, some legumes
too much calcium
soft tissue calcification, abornal heart, kindye stones, messes up other absorption
not enough calcium
body will draw in calcium in bones to keep blood levels normal ; instestines absorb more, kidneys excrete less
magnesium function
bone building; cofactor in 300 enzymes; food sources: nuts, legumes, whole grains, dark green veggies
sodium roles
fluid balance, nerve transmission, nutrient absorption, acid-base balance
sodium in foods:
Processed foods, salt: BIG CONTRIBUTOR
too much sodium
hypertension, heart disease, stroke
healthy sodium amounts
<2300 mg/day healthy adults(1 tsp), <1500 mg/day hypertensive adults
trace minerals def
<100mg
trace minerals (5)
Iron
Zinc
Iodine
Fluoride
Selenium
potassium functions
Fluid balance
Nerve transmission
High intake associated with lower BP
potassium sources
all whole foods, esp fruits and veggies
Banans, potatoes, milk, rish, melon, whole grains
iodine functions
Synthesize thyroid hormones that regulate basal metabolism
Iodine comes from the ocean so amount in many foods depend on the soil where the plants are grown or animals graze
iodine food sources
seafood, iodized salt, not sea salt unless iodized, fast foods, baked food, milk
iodine deficiency
Goiter: enlarged thyroid gland, sluggish, forgetfulness, weight gain
Congenital hypothyroidism: iodine deficiency during pregnancy, causes stunted growth and developmental delays
goiter
enlarged thyroid gland, sluggish, forgetfulness, weight gain
iron functions
component of hemoglobin and myoglobin, transports oxygen from lungs to cells and returns carbon dioxide to lungs for excretion
congenital hypothyroidism
iodine deficiency during pregnancy, causes stunted growth and developmental delays
iron food sources
meat, fish, poultry
Contain heme and nonheme iron, heme is best absorbed by body
Heme: only animal products
Lentils, beans, spinach, enriched grains
Contain only nonheme iron, not as well absorbed
heme iron found in
animal products (meat, fish, poultry)
nonhdme iron found in
lentils, beans, spinach, enriched grains
iron absorption affected by
Person’s iron status
Iron form (heme or MFP or non heme)
Acidity or GI tract
Consumption with others foods
what iron decreases abosorption(nonhdme)
Tannins (tea)
Oxalates (spinach)
Phytates (whole grains)
Large amounts of calcium and zinc
who is susceptible to iron deficiency
pregnancy (27 mg/day), child bearing aged women(18 mg/day), teens (11-15 mg/day), infants and toddlers (11mg/day)
iron deficiency anemia
Deficiency has 3 stages
Fatigue
Mental impairment, inability to concentrate
too much iron
Stomach irritation
Cell damage»> death
Usually seen from a genetic disease (hemochromatosis) or supplement overdose
functions of zinc
Cofactor for 200 enzymes
DNA synthesis and metabolism
Wound healing
Bone and reproductive organ development
Taste perception
zinc food sources
protein foods, animal products
zinc deficiency
poor growth, delayed reproductive maturation, immunity down
selenium function
antioxidant, activates thyroid hormone
Brazil nuts
fluoride function
strengthens tooth enamel
Prevents cavities’ by reducing acid from bacteria in plaque
too much fluoride
Fluorosis: mottling or spotting of teeth from ingesting too much fluoride during tooth development
Usually mild, but rare skeletal fluorosis can cause malformed bones
FYI: 3.1 mg/day, UL: 10 mg/day (1.2-2.2 mg/day for <9 y/o)
.7mg/L in fluoridated water, toothpaste 1000 ppm
osteoporosis function
holes in bones(more than normal)
who is osteoporosis most common in
old women
how to prevent and treat osteporosis
Adequate calcium and Vitamin D
Weight bearing activity
Start early: peak bone mass in youth
Medications and supplements can be part of treatment
Hypertension
Elevated BO
Ideal is 120/80
Classify to the worst number
animal sources of iron are _ bioavailable than plant sources of iron
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