chapter 9 Flashcards
minerals
major mineral macrominerals
-calcium
-chloride
-magnesium
-phosphorus
-potassium
-sodium
-sulfur
trace elements/microminerals
-iron
-zinc
-selenium
-iodine
-fluoride
-chromium
-copper
-maganese
-molybdenum
-vanadium
-nickel
-boron
-silicon
fluid and electrolyte balance
sodium
potassium
chloride
phosphorus
water
cell metabolism
calcium
phosphorus
magnesium
zinc
chromium
iodine
water
bone health
calcium
phosphorus
magnesium
iron
zinc
copper
fluoride
maganese
growth and development
calcium
phosphorus
zinc
blood health
iron
copper
calcium
zinc
nerve impulses
sodium
potassium
chloride
calcium
muscle contraction and relaxation
sodium
chloride
potassium
calcium
magnesium
body defense
magnesium
iron
selenium
zinc
copper
maganese
what are the 4 electrolytes?
sodium, potassium, chloride, phosphorus
extracellular space electrolytes
sodium, chloride
intracellular space electrolytes
potassium and phosphorus
isotonic solution
equal solute concentrations inside and outside the cell
hypotonic solution
concentration solute greater inside than inside cell
hypertonic solution
concentration solute greater outside the cell
Sodium
-electrolyte outside cell
-acid-base balance
-muscle concentration
-aids in absorption of nutrients
-maintenance of optimal calcium status
-95% of adults consume above CDRR
sodium (top sources)
sandwiches, eggs, rice/grains, meats
-77% added to foods
-12% present in foods naturally
-6% added to food at the table
-5% added when cooking
potassium
-electrolyte mainly inside cell
-muscle contraction
-maintains blood pressure levels
-principle positively charged ion within cells to balance positively charged sodium loss from cells
potassium food groups
fruits and veg are high in potassium and low in sodium
try and increase potassium intake and limit sodium intake
patassium inadequecy
low blood potassium: loss of apetite, muscle cramps, confusion, irregular heart beat, cardiac arrest, and death
oral potassium: vomiting, diarrhea, alcohol abuse, prolonged exercise, potassium-wasting durietics increase risk hypokalemia
Calcium
-most abundant mineral in the body
-major function of calcium: 99% structural (bones, teeth)
-other 1% in fluids: muscle contraction, nerve transmission, blood pressure, blood clotting
elevated blood calcium
-thyroid gland releases calcitonin
-stimulates Ca^2+ deposition in in bones and stimulates reduxes Ca^2+ uptake in kidneys
-blood calcium then is normal
low blood calcium
-parathyroid hormone and Vitamin D released from glands
-decreases loss of Ca^2+ in kidneys and stimulates Ca^2+ release in bones
-Vitamin D from kidneys
-increases absorption of Ca^2+ from intestines
risk factors for osteoperosis
-age
-gender
-small build
-ethnicity
-genetics
-age of menarche
-never giving birth
-calcium and vitamin D intake
-low peak bone mass
-physical inactivity
-low body weight
-smoking
-alcohol
-estrogen depleation
-anorexia
what helps decrease osteoperosis
vitamin D intake
lifelong calcium intake
healthy body intake
protein intake
overall balanced diet
calcium food sources
cheese
milk
pinto beans
broccoli
spinach
fortified juice and soy milk
calcium main functions
bone growth and maitenance, repair, msucle and nerve function, regulated metabolism, cell membrane integrity, cellular differentiation, glucose concentration, blood pressure
RDA 1000 mg
UL 2500 mg
inadequate calcium leads to mineralization of bones-> osteoperosis
Magnesiium
60% found in bones
enzyme activation
protein and DNA synthesis
Vitamin D synthesis
heart function
relax muslces
bone rigidity
prevents tooth decay
Magnesium food sources
green veg, nuts, seeds, beans, whole grains, dark chocolate
RDA: 400-420 mg Men, 310-320 mg women
DV 420 mg
UL: 350 mg
iron
every living cell has iron
two proteins: hemoglobin and myoglobin
roles: carry oxygen, make new cells, amino acids, hormones, neurotransmitters
which protein stores iron
ferritin
which protein transports iron
transferrin
heme iron:
iron absorption: 15-35%
only animal products contain
accoutns for 10% daily iron intake
non-heme iron
2-20% absorption
all plant irons are non-heme
what does iron absorption depend on?
deficiency-> increased absorption
heme is better absorbed
more acid in GI tract-> increase absor
non-heme enhancers
vitamin C (add marinara to noodles)
add MPF (meat, fish, poultry) (add tuna to crackers)
non-heme inhibitors
tannins (found in tea)(not apply to herbal tea) (do not drink tea w/ meal)
oxalates (spinach, rhubarb, chard)
phytates (whole grains, bran, soy)
megadoses of calcium
causes of iron deficiency
inadequate dietary intake
poor iron absorption
increased iron requirements
blood loss
kidney disease
internal sources of iron
ferritin (stored iron)
circulating iron (transferrin)
bone marrow iron
RBC iron
stage 1 iron depletion
no symptoms
stage 2 iron deficiency
mild anemia, weakness
stage 3 iron-deficiency anemia
fatigue, difficulty concentrating, pica, pale eyes and nails, spoon shaped nails, cold
what are the consequences of taking iron supplements above UL
stomach irritation
what does zinc regulate the gene expression for?
antioxidant defense,
immune system
growth (DNA synthesis)
taste and smell
would healing
reproductive organ function
enzyme activation
sources of zinc
animal-based
meats, fish
zinc deficiency
poor growth
poor immunity
delayed maturation
selenium
part of an antioxidant enzyme system : converts damaging peroxides into water
cell membraine
DNA synthesis
selenium deficieny
muslce disorders, weakness, impaired thyroid function,
selenium toxicity
supplements
sources
soil
meat
shell fish
RDA and DV: 55 mcg
UL: 400 mcg
Iodine functions
aids in synthesis of thyroid hormone
synthesis of amino acid tyrosine
skeletal, nervous system development fetus
immune function
thyroxine (iodine)
iodine deficiency
goiter (enlarged throat) (enlarged thyroid gland)
Cretinism (congenital hypothyroidism)
food sources iodine
iodized salt
iodine-rich soil
seafood
fast food, baked foods
milk
RDA: 150 mcg
UL: 1100 mcg
1/2 teaspoon contains over rda
flouride role in body
fluorapatite- crystalization of bone and teeth
flouride defeciency
dental carries
flouride sources
drinking water
ground water
dental products
normal blood pressure
Systolic mm Hg:<120
Diastolic mm Hg:<80
high blood pressure (hypertension 1)
Systolic mm Hg:130-139
Diastolic mm Hg:80-89
elevated blood pressure
Systolic mm Hg:120-129
Diastolic mm Hg:<80
high blood pressure (hypertension II)
Systolic mm Hg:above 140
Diastolic mm Hg:above 90
hypertensive crisis (consult doctor immediately)
Systolic mm Hg:above 180
Diastolic mm Hg:above 120
DASH diet
dietary approaches to stop hypertension
reduce sodium
increase potassium, calcium, magnesium
weight loss is most eefective 2 lower blood pressure
