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Nutrition 100 > chp 8 water and minerals > Flashcards

chp 8 water and minerals Flashcards

1
Q

what are the roles of water?

A 
transport 
chemical solvent 
joint lubricant 
shock absorber 
body temperature control 
fluid and electrolyte control 
participated in chemical reactions
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2
Q

what are the factors that influence the amount of water needed?

A 
weight 
age 
activity level
consumption rate 
alcohol consumption 
high altitude 
cold weather 
ketosis
medication (diuretics)
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3
Q

how much water is needed a day?

A

11-13 cups

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4
Q

what are the signs of dehydration?

A 
thirst 
headache
fatigue 
confusion 
forgetfulness
elevated heart rate
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5
Q

why is thirst not always a good indicator of dehydration?

A

because of heavy exercise and heat

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6
Q

what usually lags behind the need for fluid?

A

thirst

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7
Q

how can you know if you are adequately hydrated?

A

urine lemonade color urine or lighter

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8
Q

water intoxication

A

too much fluid in short time
very rare
can be fatal

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9
Q

where is Ca usually stored?

A

99% in bones and 1% available in body fluids

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10
Q

what are the functions of Ca?

A 
bone structure 
blood pressure
blood clotting 
muscle contraction 
secreting hormones 
digestive enzymes
neurotransmitters 
active cellular enzymes
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11
Q

what are good sources of Ca

A

milk
cheddar cheese
fortified juice
fortified soy milk

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12
Q

what is a consequence of high calcium intake?

A

kidney stones
constipation
interferes with absorption

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13
Q

what are risk factors of Osteoporosis Risk Factors?

A 
female 
caucasian or Asian 
age 
physically inactive 
excessive alcohol, smoker
slender build 
ovaries removed before age 45
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14
Q

how do you prevent osteoporosis?

A

adequate Ca and Vit D
weight bearing exercise
starting early

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15
Q

what is the treatment for osteoporosis?

A

diet (Ca and vit D in food or supps)

medications

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16
Q

what are medications given for osteoporosis?

A

estrogen therapy for non menstruating women

other

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17
Q

what is the second most abundant mineral in the body?

A

phosphorus

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18
Q

what is the function of phosphorus?

A

bones and teeth

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19
Q

what are food sources of phosphorus?

A

protein foods

deficiency is virtually unknown

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20
Q

MAGNESIUM

A

look up megnesium

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21
Q

What is the function of sodium?

A

Fluid Balance

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22
Q

Intake of ___ is linked to high blood pressure

A

Sodium

23
Q

which minerals are most likely to be low in American diets?

A

calcium and Potassium

24
Q

what is the function of potassium?

A

fluid and electrolyte balance

K in the cell and Na out of the cell

25
Q

which foods are good sources of K?

A

all whole foods, especially minimally-processed foods.

26
Q

what role does iodine have?

A

synthesizes thyroid hormones which regulates basal metabolism

27
Q

what results from an iodine deficiency?

A

goiter

cretinism

28
Q

what are food sources of iodine?

A 
seafood (but not sea salt) 
fast foods 
baked foods
milk 
iodized salt
29
Q

what are functions of iron?

A

carries oxygen to cells
carries CO2 from cells
energy metabolism

30
Q

iron deficiency leads to

A 
anemia
fatigue 
weakness
feel cold 
pica
31
Q

what are the effects of an iron deficiency in children?

A

impaired learning
inattentive
restless

32
Q

who needs iron the most?

A

women

33
Q

why is the RDA for women higher than the RDA for iron for men?

A

because of menstruation

34
Q

what are two iron containing proteins?

A

hemoglobin (in blood)

myoglobin (in muscle)

35
Q

where do we find heme iron?

A

hemoglobin
myoglobin
darker meat =more heme

36
Q

where do we find non-heme plants?

A 
legumes 
enriched and whole grains 
green leafy vegetables 
dried fruit 
also in animal flesh
37
Q

what increases non heme iron absorption?

A

MFP factor
vitamin c in same meal
cast-iron cookware increases content

38
Q

what is the MFP factor?

A

3 oz meat, fish, or poultry increases non heme iron absorption

39
Q

what decreases non heme absorption?

A

tannins (teas)
phytates
excessive amounts of fiber

40
Q

does calcium in meals decrease iron absorption?

A

no

41
Q

excess fe causes ______ in children

A

fatal accidental poisoning

42
Q

fe overload

A

review on slide 27

43
Q

what are the functions of zinc?

A

used in many enzymatic reactions

critical for normal growth and development

44
Q

which foods contain zinc

A

protein containing foods
especially meats and dairy
plants and animals

45
Q

what are the effects of Zn toxicity?

A 
nausea, vomiting, lost appetite
stomach cramps
diarrhea
headaches
decreased immunity 
lower HDL (good cholesterol)
46
Q

Selenium (se) is

A

part of an antioxidant enzyme system

spares vit E

47
Q

selenium deficiency

A

rare

a form of heart disease

48
Q

Se Supplements may ____ cancer and _____ skin cancer risk

A

may decrease prostate cancer if low blood Se

may increase risk of skin cancer

49
Q

se toxicity is caused by

A

supplements

50
Q

What are food sources of se?

A 
meats 
shellfish 
whole grains 
veggies
se varies in soil content
51
Q

what are the functions of fluoride?

A

strengthens tooth enamel, esp during tooth formation
decreases acid formed by bacteria which decreases caries
promotes remineralization

52
Q

fluorosis is the result of

A

too much fluoride

53
Q

which minerals might US citizens get too much of?

A

sodium

54
Q

which minerals might US citizens get too little of?

A

potassium (af amers and ppl with high BP)
calcium (older kids, teens and female adults, older adults)
Iron (teen and adult women)

Nutrition 100 (8 decks)

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