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40 Cards in this Set
- Front
- Back
- 3rd side (hint)
RDA for sodium
UL for sodium |
1,500 mg = RDA
2,300 mg = UL |
Note:
American Adult Average = >3,400 mg |
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Food sources for sodium (where does salt in our food come from in terms of percentages)
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77% comes from sodium in food (added during processing)
12% is present in foods naturally 6% is added to foods at the table 5% is added to foods during cooking at home |
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Sodium functions
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Chief extracellular ion
Regulation of fluid balance Essential for muscle contractions & nerve conduction |
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Sodium sensitivity/too much sodium
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Kidney disease
African-Americans (prone to) Over 50 years (prone to) Parent had high blood pressure (prone to) |
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Potassium functions (3)
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Chief intracellular ion
Fluid balance Muscle extraction & nerve transmission Associated with lowering blood pressure |
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RDA for potassium
Typical intake |
AI = 4,700 mg/day
Typical intake = 2000-3000 mg/day |
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Diuretics
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Cause urinary out-put/urination
May deplete potassium levels |
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Sources of potassium
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Veggies and fruits
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Where is calcium primarily found in body
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Most abundant mineral in body
99% fond in bones (including teeth) |
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Functions of calcium
(Done by other 1% not stored in bones) |
Regulated muscle contraction
Nerve trasmission Blood clotting |
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Absorption of calcium
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Requires Vitamin D intake
Normall absorb ~25% in foods Increased in times of need (60% is absorbed) -Pregnancy and childhood |
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Blood calcium
Why is this level maintained? |
1% of total blood calcium
When it drops below a certain number body wants to bring it back to neutral state (vice versa) Maintained at the price of bone calcium Sets the stage for future bone fractures |
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Osteoporosis (Deficiency of calcium)
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Adult bone loss
A pediatric disease with geriatric consequences (choice in early life effect getting osteoporosis in later life) |
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Bone growth mass
Rapid growth --> Net bone loss |
Rapid & continual growth continues throughout adolescence
Peak bone mass = mid 20s Bone loss begins = ~30 (net loss) |
Women experience increased bone loss after menopause
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Sources of calcium
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Dairy
Milk Cheese Greens (not spinach-oxalates) Fortified fruit drinks |
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Deficiency of magnesium
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Diuretics (more susceptible to deficiency)
Antibiotic: Tetracycline (inhibits magnesium absorption) |
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Toxicity of magnesium
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Abuse of laxative & antacids
Seen in eating disorders (leads to heart problems) |
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Food sources of magnesium
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Vegetables: spinach, squash & beans
Whole-grains Fruits: bananas Milk/Yogurt |
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What is iron associated with (2)
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Hemoglobin (RBC)
Myoglobin (Muscle) |
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Types of iron
Heme vs Non-heme iron |
Heme iron:
40% of the iron in meat, poultry and fish is well absorbed Non-heme iron: 60% of the iron in animal tissue and all the iron in plants are less well absorbed |
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Anemia (Iron deficiency)
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Decreased RBC
Less oxygen to tissues Impaired mental/physical activity |
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Pica (Iron deficiency)
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Where one eats strange things
-Dirt, clay, paste, ice, etc |
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Who is most at risk for iron deficiency?
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Women and children
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Hemochromatosis (3)
(Iron toxicity) |
Serious: especially for children
Genetic disease related to iron toxicity Born with it: body doesn't handle iron well Iron deposits in organs, leading to organ damage |
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Iodine/Iodide functions
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Important in the production of thyroid hormone (thyroxin)
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Thyroxin
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Helps regulate many processes-including metabolic rate and mood
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Iodine/Iodide deficiency
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Cells of thyroid enlarge in an attempt to trap more iodine; resulting in a goiter (large lump under the neck)
Symptoms: Sluggishness, goiter, & weight gain |
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Thyroid functions
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Basal metabolism --> therefore when the thyroid stops functioning the basal metabolism lowers/stops being regulated and the person gains weight
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Cretinism (Iodide/Iodine deficiency during pregnancy)
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Mental and growth impairments
Can be reversed |
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Iodine/Iodide toxicity
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Excess can enlarge thyroid-same as deficiency
Radiation exposure (living near a power point) -->One is given iodine supplements to flush out the system of radioactive waste (urine) |
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Iodine/Iodide Sources
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Ocean products (except sea-salt)
Plants grown in soil rich in iodine (Soil near ocean) Fortified NaCl (1/2 teaspoon) |
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Functions of zinc (6)
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Enzyme reactions
DNA synthesis Wound healing Immune system Sexual maturity Taste perception |
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Zinc deficiency
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First reported in boys in the middle east due to unleavened bread lacking yeast
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Sources of Zinc
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Animals: Beef, oysters, milk
Fortified cereals Whole-grains Beans |
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Chromium
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Most recent mineral discovered (essential)
No classic deficiency or toxicity knowledge |
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Functions of chromium
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Helps insulin function
May prevent insulin resistance Doesn't help build muscle mass |
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Food sources of chromium
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Whole-grains
Pork Eggs (yolks) Mushrooms Beer |
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Flouride
Functions & Toxicity |
Function:
Helps prevent cavities Toxicity: Fluorosis- Mottling of the teeth and damage to the bones |
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What in spinach binds another mineral, and what is that mineral?
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oxalate binds calcium
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What in fiber binds another mineral, and what is that mineral?
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Phytate binds iron and zinc
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