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33 Cards in this Set
- Front
- Back
function of calcium
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bone structure, muscle contraction, nerve functioning, RBC clotting, blood pressure, immune defenses
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toxicity symptoms of calcium
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constipation, urinary tract stones, kidney dysfunction, interference of absorption
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sources of calcium
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milk and milk products, oysters, small fish, leafy greens, broccoli, legumes
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functions of sodium
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maintain normal fluid balance, acid-base balance, nerve impulse transmission
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food sources of sodium
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salt, soy sauce, seasoning, processed foods, condiments, fast food
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toxicity of sodium
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hypertension-high blood pressure
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functions of potassium
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making protein, fluid balance, electrolyte balance, support cell structure, nerve impulses, muscle contraction
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food sources of potassium
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all whole foods: meats, milk, fruit, vegetables, grains, legumes
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functions of iodine
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thyroid hormone thyroxine contains iodine, and helps regulate growth, development, and metabolic rate
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food sources of iodine
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iodized salt, seafood, bread, plants grown in most parts of country and animals that are fed those plants
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deficiency symptoms of iodine
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goiter: the thyroid gland enlarges in order to trap as much iodine as possible
cretinism: iodine deficiency during pregnancy that causes retardation in the infant |
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functions of iron
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carries oxygen in blood, part of hemoglobin and myoglobin, required for cellular energy metabolism
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food sources of iron
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red meats, fish, poultry, shellfish, eggs, legumes, green leafy vegetables, dried fruits
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deficiency symptoms of iron
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anemia: weakness, fatigue, pale skin, headaches, lowered cold tolerance
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toxicity symptoms of iron
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iron overload: fatigue, abdominal pain, infections, liver injury, joint pain, bloody stools, skin pigmentation
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boosts iron absorption
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heme iron found in meats is more readily absorbed boosts absorption of nonheme iron found in plants, vitamin C also boosts,
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impairs iron absorption
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tannins in tea/coffee, phosphorus and calcium in milk, phytates found in cereals, and legumes(lightly processed)
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food sources of zinc
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protein-containing foods: meats, fish, shellfish,poultry, grains, yogurt
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functions of zinc
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make parts of cell genetic material, form part of heme, assist pancreas, metabolize carb, proteins, and fats, and liberate vitamin A from storage in liver
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food sources of selenium
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seafoods, organ meats, other meats, whole grains, vegetables
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deficiency symptoms of zinc
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malnutrition, diarrhea, vitamin deficiency, impairs immune system
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food sources of fluoride
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drinking water if flouridated, tea, seafood
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roles of water in body
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carries nutrients, solvent for minerals, vitamins, amino acids, glucose, cleanses, part of chemical reactions, lubricant, protection, temp regulation
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water needs
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men: 13 C
women: 9 C |
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dehydration signs
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thirst lags behind lack of water, if you are thirsty you are already dehydrated
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roles of water
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carries nutrients in body, solvent for minerals, vitamins, amino acids, glucose, cleanses, part of chemical reactions, lubricant, protection as cushion for joints, temp regulation
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water needs for men and women
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men need 13 C
women need 9 C |
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thirst
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thirst lags behind water needs, body has already lost up to 2 C of total fluid, if ignored may progress to dehydration
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difference between hard and soft water
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hard water-high in calcium and magnesium
soft water-high in sodium |
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quality of water
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public drinking water is held to a min. standard of cleanliness
bottled water-25% drawn from tap, one third is contaminated |
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difference between surface and groundwater
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surface water-flows from lakes, rivers, reservoirs, contains more pesticides and contaminants, but they are broken down more quickly
groundwater- taken from aquifers deep in ground, contaminants break down more slowly |
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risk factors for osteoporosis
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twice as common in women, small frame, White, Southeast Asian, sedentary lifestyle
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prevention and treatment of osteoporosis
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prevention: adequate calcium and vitamin D especially before age 30
treatment:drugs interfering with bone breakdown |