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Intro To Nutrition > Chapter 9 and 10 > Flashcards

Chapter 9 and 10 Flashcards

1
Q

Functions of water

A
  • Regulates body temp
  • transports nutrients and oxygen
  • removes waste
  • Cushions tissues
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2
Q

What is osmosis?

A

Water moves by osmosis

Equalizes the concentration of solutes inside and outside cells

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3
Q

What happens to thirst as we age?

A

The ability to fee thirst becomes less efficient

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4
Q

What factors increase thirst?

A
  • Salty and spicy foods
  • Illness
  • Excercise
  • vomiting/diarrhea
  • Burns
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5
Q

Which organs govern water balance?

A

Kidneys (help with concentration of minerals in blood)

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6
Q

Genera functions of minerals

A
  • Diverse regulatory and structural functions
  • many act with enzymes as cofactors
  • Participate in reactions because they are ions
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7
Q

Major vs trace mineral amounts

A

Major are needed in greater amounts and trace are needed in less than 100mg per day

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8
Q

List some major minerals

A
  • Sodium
  • Calcium
  • Magnesium
  • chloride
  • Sulfur
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9
Q

List some trace minerals

A
  • Iron
  • zinc
  • selenium
  • iodine
  • Copper
  • chromium
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10
Q

List electrolyte minerals

A
  • Sodium
  • calcium
  • potassium
  • chloride
  • phosphate
  • magnesium
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11
Q

Minerals that are antioxidants

A
  • Copper
  • Zinc
  • Selenium
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12
Q

Calcium functions

A
  • 99% found in teeth and bones
  • Strengthens bones/teeth
  • blood clotting
  • hormone secretion
  • muscle contraction
  • nerve transmission
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13
Q

Calcium sources

A
  • dairy
  • sardines
  • bok choy
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14
Q

Calcium deficiency and toxicity

A

Def: Osteoporosis and weak bones
Tox: Constipation, hypercalcemia and low iron absorption

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15
Q

Functions of magnesium

A
  • Transports ions actoss cell membranes
  • Extracting energy from macros
  • activates vitamin D
  • Bone health
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16
Q

Functions of phosphorus

A
  • component of bone, cartilage and DNA/RNA
  • Energy metabolism
  • maintain acid-base balance
17
Q

Sodium function

A
  • Fluid balance
  • regulates blood pressure
  • transmitting nerve impulses
  • contracting muscles
18
Q

Functions of potassium

A
  • Electrolyte within cell
  • fluid balance
  • nutrient transport
  • Mat counter the effects of excess sodium on blood pressure
19
Q

Chloride functions

A
  • fluid balance
  • similar to table salt
  • over consumption increase blood pressure
20
Q

What is peak bone mass and when does it occur?

A

Bones reach maximum strength and density and this happens between 25-30 years old

21
Q

What is bone remodeling?

A

Lifelong process where mature bone tissue is removed and new tissue is formed

22
Q

What is calcium homeostasis?

A

Regulation of calcium ions in and out of the body

Involves bone, blood plasma and cel fluids

23
Q

Which two minerals make up bone?

A

Calcium and phosphorus

24
Q

Define osteoporosis and risk factors

A
  • 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
25
Q

2 forms of iron in food

A

Heme and non-heme

Heme is only in animal sources and more easily absorbed

26
Q

What can increase and decrease iron absorption?

A

Increase: Meat and ascorbic acid

Decrease: calcium and some vegetables, tea and coffee

27
Q

What contributes to most sodium intake in the US diet?

A

Processed and restaurant foods

28
Q

Why should most adults increase potassium intake?

A
  • reduce high blood pressure
  • salt sensitivity
  • reduce risk of stroke
29
Q

Electrolyte minerals inside and outside of cell

A

Sodium is outside and potassium (K+) is inside the cell

30
Q

Most abundant mineral in the body

A

Calcium

31
Q

Iodine function

A
  • Regulates thyroid
  • TSH: Thyroid stimulating hormone from pituitary gland
  • also develops fetal skeleton and brain
32
Q

What does excess iodine cause?

A
  • Goiter: enlargement of thyroid

- hypothyroidism and elevated TSH

33
Q

What is the DASH diet?

A

Prevents hypertension (high blood pressure)

Mostly fruits, veges, whole grains and low fat dairy

34
Q

What is fluorosis?

A
  • changes in tooth enamel

- can be from consumption of fluoride treatments

35
Q

Normal blood pressure reading

A

120-129/80

Hypertension is 130/80

Intro To Nutrition (19 decks)

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