chp 8 water and minerals Flashcards by Steph Sandoval

what are the roles of water?

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

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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)

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how much water is needed a day?

11-13 cups

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what are the signs of dehydration?

thirst 
headache
fatigue 
confusion 
forgetfulness
elevated heart rate

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why is thirst not always a good indicator of dehydration?

because of heavy exercise and heat

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what usually lags behind the need for fluid?

thirst

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how can you know if you are adequately hydrated?

urine lemonade color urine or lighter

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water intoxication

too much fluid in short time
very rare
can be fatal

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where is Ca usually stored?

99% in bones and 1% available in body fluids

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what are the functions of Ca?

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

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what are good sources of Ca

milk
cheddar cheese
fortified juice
fortified soy milk

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what is a consequence of high calcium intake?

kidney stones
constipation
interferes with absorption

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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

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how do you prevent osteoporosis?

adequate Ca and Vit D
weight bearing exercise
starting early

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what is the treatment for osteoporosis?

diet (Ca and vit D in food or supps)

medications

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what are medications given for osteoporosis?

estrogen therapy for non menstruating women

other

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what is the second most abundant mineral in the body?

phosphorus

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what is the function of phosphorus?

bones and teeth

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what are food sources of phosphorus?

protein foods

deficiency is virtually unknown

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MAGNESIUM

look up megnesium

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What is the function of sodium?

Fluid Balance

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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?

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)