chp 8 water and minerals Flashcards
what are the roles of water?
transport chemical solvent joint lubricant shock absorber body temperature control fluid and electrolyte control participated in chemical reactions
what are the factors that influence the amount of water needed?
weight age activity level consumption rate alcohol consumption high altitude cold weather ketosis medication (diuretics)
how much water is needed a day?
11-13 cups
what are the signs of dehydration?
thirst headache fatigue confusion forgetfulness elevated heart rate
why is thirst not always a good indicator of dehydration?
because of heavy exercise and heat
what usually lags behind the need for fluid?
thirst
how can you know if you are adequately hydrated?
urine lemonade color urine or lighter
water intoxication
too much fluid in short time
very rare
can be fatal
where is Ca usually stored?
99% in bones and 1% available in body fluids
what are the functions of Ca?
bone structure blood pressure blood clotting muscle contraction secreting hormones digestive enzymes neurotransmitters active cellular enzymes
what are good sources of Ca
milk
cheddar cheese
fortified juice
fortified soy milk
what is a consequence of high calcium intake?
kidney stones
constipation
interferes with absorption
what are risk factors of Osteoporosis Risk Factors?
female caucasian or Asian age physically inactive excessive alcohol, smoker slender build ovaries removed before age 45
how do you prevent osteoporosis?
adequate Ca and Vit D
weight bearing exercise
starting early
what is the treatment for osteoporosis?
diet (Ca and vit D in food or supps)
medications
what are medications given for osteoporosis?
estrogen therapy for non menstruating women
other
what is the second most abundant mineral in the body?
phosphorus
what is the function of phosphorus?
bones and teeth
what are food sources of phosphorus?
protein foods
deficiency is virtually unknown
MAGNESIUM
look up megnesium
What is the function of sodium?
Fluid Balance
Intake of ___ is linked to high blood pressure
Sodium
which minerals are most likely to be low in American diets?
calcium and Potassium
what is the function of potassium?
fluid and electrolyte balance
K in the cell and Na out of the cell
which foods are good sources of K?
all whole foods, especially minimally-processed foods.
what role does iodine have?
synthesizes thyroid hormones which regulates basal metabolism
what results from an iodine deficiency?
goiter
cretinism
what are food sources of iodine?
seafood (but not sea salt) fast foods baked foods milk iodized salt
what are functions of iron?
carries oxygen to cells
carries CO2 from cells
energy metabolism
iron deficiency leads to
anemia fatigue weakness feel cold pica
what are the effects of an iron deficiency in children?
impaired learning
inattentive
restless
who needs iron the most?
women
why is the RDA for women higher than the RDA for iron for men?
because of menstruation
what are two iron containing proteins?
hemoglobin (in blood)
myoglobin (in muscle)
where do we find heme iron?
hemoglobin
myoglobin
darker meat =more heme
where do we find non-heme plants?
legumes enriched and whole grains green leafy vegetables dried fruit also in animal flesh
what increases non heme iron absorption?
MFP factor
vitamin c in same meal
cast-iron cookware increases content
what is the MFP factor?
3 oz meat, fish, or poultry increases non heme iron absorption
what decreases non heme absorption?
tannins (teas)
phytates
excessive amounts of fiber
does calcium in meals decrease iron absorption?
no
excess fe causes ______ in children
fatal accidental poisoning
fe overload
review on slide 27
what are the functions of zinc?
used in many enzymatic reactions
critical for normal growth and development
which foods contain zinc
protein containing foods
especially meats and dairy
plants and animals
what are the effects of Zn toxicity?
nausea, vomiting, lost appetite stomach cramps diarrhea headaches decreased immunity lower HDL (good cholesterol)
Selenium (se) is
part of an antioxidant enzyme system
spares vit E
selenium deficiency
rare
a form of heart disease
Se Supplements may ____ cancer and _____ skin cancer risk
may decrease prostate cancer if low blood Se
may increase risk of skin cancer
se toxicity is caused by
supplements
What are food sources of se?
meats shellfish whole grains veggies se varies in soil content
what are the functions of fluoride?
strengthens tooth enamel, esp during tooth formation
decreases acid formed by bacteria which decreases caries
promotes remineralization
fluorosis is the result of
too much fluoride
which minerals might US citizens get too much of?
sodium
which minerals might US citizens get too little of?
potassium (af amers and ppl with high BP)
calcium (older kids, teens and female adults, older adults)
Iron (teen and adult women)
