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Human Nutritional Needs > Unit 3 Lite > Flashcards

Unit 3 Lite Flashcards

1
Q

Sodium primary functions

A
  • Fluid balance
  • Acid/base balance
  • Transmission of nerve impulses
  • Muscle contractions
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2
Q

Sodium recommended intake

A

AI: Adults 1.5 g/day

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3
Q

Sodium food sources

A

Tables salt, pickles, canned soups, snack foods, cured lunch meats, canned tomato products

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4
Q

Sodium toxicity s/s

A

Water retention, high BP, loss of Ca in urine

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5
Q

Potassium primary functions

A
  • Fluid balance
  • Transmission of nerve impulses
  • Muscle contractions
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6
Q

Potassium recommended intake

A

AI: Adults 4.7 g/day

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7
Q

Potassium food sources

A

Most fresh fruits and veggies, potatoes, bananas, tomato juice, orange juice, melons

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8
Q

Sodium deficiency s/s

A

Muscle cramps, dizziness, fatigue, nausea, vomiting, mental confusion

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9
Q

Potassium toxicity s/s

A

Muscle weakness, vomiting, irregular heartbeat

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10
Q

Potassium deficiency s/s

A

Muscle weakness, paralysis, mental confusion, irregular heartbeat

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11
Q

Phosphorus primary functions

A
  • Fluid balance
  • Bone formation
  • Component of ATP
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12
Q

Phosphorus recommended intake

A

RDA: Adults 700 mg/day

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13
Q

Phosphorus food sources

A

Milk, cheese, yogurt, soy milk and tofu, legumes, nuts, poultry

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14
Q

Phosphorus toxicity s/s

A

Muscle spasms, convulsions, low blood Ca

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15
Q

Phosphorus deficiency s/s

A

Muscle weakness, muscle damage, bone pain, dizziness

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16
Q

Chloride primary functions

A
  • Fluid balance
  • Transmission of nerve impulses
  • Component of HCl
  • Antibacterial
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17
Q

Chloride recommended intake

A

AI: Adults 2.3 g/day

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18
Q

Chloride food sources

A

Table salt

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19
Q

Chloride toxicity s/s

A

None known

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20
Q

Chloride deficiency s/s

A

Dangerous blood acid-base imbalances, irregular heartbeat

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21
Q

Calcium primary functions

A
  • Primary component of bone
  • Acid-base balance
  • Transmission of nerve impulses
  • Muscle contraction
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22
Q

Calcium recommended intake

A

RDA: Adults 19-50 and men 51-70: 1,000 mg/day
Women aged 51-70 and adults 70+: 1,200 mg/day

UL for adults 19-50: 2,500 mg/day
51+: 2,000 mg/day

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23
Q

Calcium food sources

A

Milk, yogurt, cheese (these are the best absorbed form), sardines, collards, spinach, Ca-fortified juices

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24
Q

Calcium toxicity s/s

A

Mineral imbalances, shock, kidney failure, mental confusion

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25
Q

Calcium deficiency s/s

A

Osteoporosis, convulsions, heart failure

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26
Q

Magnesium primary functions

A
  • Component of bone
  • Muscle contractions
  • Assists more than 300 enzymes
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27
Q

Magnesium recommended intake

A

RDA: Men 19-30, 400 mg/day
Men 30+, 420 mg/day

Women 19-30, 310 mg/day
Women 30+, 320 mg/day

UL 350 mg/day (?? women only?)

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28
Q

Magnesium food sources

A

greens, grains, seeds, nuts, legumes

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29
Q

Magnesium toxicity s/s

A

None known

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30
Q

Magnesium deficiency s/s

A

Low blood Ca, muscle spasms or seizures, nausea, weakness, increased risk for chronic diseases such as heart disease, hypertension, osteoporosis, T2D

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31
Q

Sulfur primary functions

A
  • Component of certain B-vitamins and amino acids
  • Acid-base balance
  • Detoxification of liver
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32
Q

Sulfur recommended intake

A

No DRI

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33
Q

Sulfur food sources

A

Protein-rich foods

34
Q

Sulfur toxicity s/s

A

None known

35
Q

Sulfur deficiency s/s

A

None known

36
Q

Fluoride primary functions

A
  • Development and maintenance of healthy teeth and bones
37
Q

Fluoride recommended intake

A

RDA: Men, 4 mg/day
Women 3 mg/day

UL: 2.2 mg/day for children aged 4-8
10 mg/day for children 8+

38
Q

Fluoride food sources

A

Fish, seafood, legumes, whole grains, drinking water (variable)

39
Q

Fluoride toxicity s/s

A

Fluorosis of teeth

40
Q

Fluoride deficiency s/s

A

Dental caries, low bone density

41
Q

Iron primary functions

A
  • Component of hemoglobin in blood cells
  • Component of myoglobin in muscle cells
  • Assists in many enzyme systems
42
Q

Iron recommended intake

A

RDA: Adult men, 8 mg/day
Women 19-50, 18 mg/day
Women 50+, 8 mg/day

43
Q

Iron food sources

A

Meat, fish, poultry (these are the best-absorbed form of iron), fortified cereals, legumes, spinach

44
Q

Iron toxicity s/s

A

Nausea, vomiting, diarrhea, dizziness, confusion, rapid heartbeat, organ damage, death

45
Q

Iron deficiency s/s

A

ID microcytic anemia, hyperchromic anemia

46
Q

Manganese primary functions

A
  • Assists in many enzyme systems

- Synthesis of protein found in bone and cartilage

47
Q

Manganese recommended intake

A

AI: Men, 2.3 mg/day
Women, 1.8 me/day
UI 11 mg/day for adults

48
Q

Manganese food sources

A

Whole grains, nuts, leafy veggies, tea

49
Q

Manganese toxicity s/s

A

Impairment of neuromuscular system

50
Q

Manganese deficiency s/s

A

Impaired growth and repro function, reduced bone density, impaired glucose and lipid metabolism, skin rash

51
Q

Zinc primary functions

A
  • Assists more than 100 enzymes
  • Immune system function
  • Growth and sexual maturation
  • Gene regulation
52
Q

Zinc recommended intake

A

RDA: Men, 11 mg/day
Women 8 mg/day
UI 40 mg/day

53
Q

Zinc food sources

A

Meat, fish, poultry (best-absorbed form of zinc), fortified cereals, legumes

54
Q

Zinc toxicity s/s

A

Nausea, vomiting, diarrhea, headaches, depressed immune function, reduced absorption of copper

55
Q

Zinc deficiency s/s

A

Growth retardation, delayed sexual maturation, eye and skin lesions, hair loss, increased incidence of illness and infection

56
Q

Chromium primary functions

A
  • Glucose transport
  • Metabolism of DNA and RNA
  • Immune function and growth
57
Q

Chromium recommended intake

A

AI: Men 19-50: 35 µg/day
Men 50+: 30 µg/day
Women 19-50: 25 µg/day
Women 50+: 20 µg/day

58
Q

Chromium food sources

A

Whole grains, brewers yeast

59
Q

Chromium toxicity s/s

A

None known

60
Q

Chromium deficiency s/s

A

Elevated BG and blood lipids, damage to brain and nervous system

61
Q

Copper primary functions

A
  • Assists many enzyme systems

- Iron transport

62
Q

Copper recommended intake

A

RDA: Adults 900 µg/day
UL: 10 mg/day

63
Q

Copper food sources

A

Shellfish, organ meats, nuts, legumes

64
Q

Copper toxicity s/s

A

Nausea, vomiting, diarrhea, liver damage

65
Q

Copper deficiency s/s

A

Anemia, reduced levels of WBC, osteoporosis in infants and growing children

66
Q

Iodine primary functions

A
  • Synthesis of thyroid hormones
  • Temperature regulation
  • Reproduction and growth
67
Q

Iodine recommended intake

A

RDA: Adults 150 µg/day
UL: 1,100 µg/day

68
Q

Iodine food sources

A

Iodized salt, saltwater, seafood

69
Q

Iodine toxicity s/s

A

Goiter

70
Q

Iodine deficiency s/s

A

Goiter, hypothyroidism, cretinism in infant of mother who is deficient

71
Q

Molybdenum primary functions

A

Assists many enzyme systems

72
Q

Molybdenum recommended intake

A

RDA: 45 µg/day

UL 2 mg/day

73
Q

Molybdenum food sources

A

Legumes, nuts, grains

74
Q

Molybdenum toxicity s/s

A

Symptoms not well defined in humans

75
Q

Molybdenum deficiency s/s

A

Abnormal metabolism of sulfur-containing compounds

76
Q

Selenium primary function

A

Required for carbohydrate and fat metabolism

77
Q

Selenium recommended intake

A

RDA: Adults 55 µg/day

UL 400 µg/day

78
Q

Selenium food sources

A

Nuts, shellfish, meat, fish, poultry, whole grains

79
Q

Selenium toxicity s/s

A

Brittle hair and nails, skin rashes, nausea and vomiting, weakness, liver disease

80
Q

Selenium deficiency s/s

A

Specific forms of heart disease and arthritis, impaired immune function, muscle pain and wasting, depression hostility

Human Nutritional Needs (4 decks)

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