Chapter 9 and 10 Flashcards
Functions of water
- Regulates body temp
- transports nutrients and oxygen
- removes waste
- Cushions tissues
What is osmosis?
Water moves by osmosis
Equalizes the concentration of solutes inside and outside cells
What happens to thirst as we age?
The ability to fee thirst becomes less efficient
What factors increase thirst?
- Salty and spicy foods
- Illness
- Excercise
- vomiting/diarrhea
- Burns
Which organs govern water balance?
Kidneys (help with concentration of minerals in blood)
Genera functions of minerals
- Diverse regulatory and structural functions
- many act with enzymes as cofactors
- Participate in reactions because they are ions
Major vs trace mineral amounts
Major are needed in greater amounts and trace are needed in less than 100mg per day
List some major minerals
- Sodium
- Calcium
- Magnesium
- chloride
- Sulfur
List some trace minerals
- Iron
- zinc
- selenium
- iodine
- Copper
- chromium
List electrolyte minerals
- Sodium
- calcium
- potassium
- chloride
- phosphate
- magnesium
Minerals that are antioxidants
- Copper
- Zinc
- Selenium
Calcium functions
- 99% found in teeth and bones
- Strengthens bones/teeth
- blood clotting
- hormone secretion
- muscle contraction
- nerve transmission
Calcium sources
- dairy
- sardines
- bok choy
Calcium deficiency and toxicity
Def: Osteoporosis and weak bones
Tox: Constipation, hypercalcemia and low iron absorption
Functions of magnesium
- Transports ions actoss cell membranes
- Extracting energy from macros
- activates vitamin D
- Bone health
Functions of phosphorus
- component of bone, cartilage and DNA/RNA
- Energy metabolism
- maintain acid-base balance
Sodium function
- Fluid balance
- regulates blood pressure
- transmitting nerve impulses
- contracting muscles
Functions of potassium
- Electrolyte within cell
- fluid balance
- nutrient transport
- Mat counter the effects of excess sodium on blood pressure
Chloride functions
- fluid balance
- similar to table salt
- over consumption increase blood pressure
What is peak bone mass and when does it occur?
Bones reach maximum strength and density and this happens between 25-30 years old
What is bone remodeling?
Lifelong process where mature bone tissue is removed and new tissue is formed
What is calcium homeostasis?
Regulation of calcium ions in and out of the body
Involves bone, blood plasma and cel fluids
Which two minerals make up bone?
Calcium and phosphorus
Define osteoporosis and risk factors
- Weak and brittle bones
- New bone creation cannot keep up with the old bone removal (usually no symptoms until fracture)
- Low calcium and age are risk factors
2 forms of iron in food
Heme and non-heme
Heme is only in animal sources and more easily absorbed
What can increase and decrease iron absorption?
Increase: Meat and ascorbic acid
Decrease: calcium and some vegetables, tea and coffee
What contributes to most sodium intake in the US diet?
Processed and restaurant foods
Why should most adults increase potassium intake?
- reduce high blood pressure
- salt sensitivity
- reduce risk of stroke
Electrolyte minerals inside and outside of cell
Sodium is outside and potassium (K+) is inside the cell
Most abundant mineral in the body
Calcium
Iodine function
- Regulates thyroid
- TSH: Thyroid stimulating hormone from pituitary gland
- also develops fetal skeleton and brain
What does excess iodine cause?
- Goiter: enlargement of thyroid
- hypothyroidism and elevated TSH
What is the DASH diet?
Prevents hypertension (high blood pressure)
Mostly fruits, veges, whole grains and low fat dairy
What is fluorosis?
- changes in tooth enamel
- can be from consumption of fluoride treatments
Normal blood pressure reading
120-129/80
Hypertension is 130/80
