Term
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Definition
- Water & 15 minerals are essential nutrients
- Functions of water include hydration, temperature control, transport, & removal of waste products
- Minerals key components of body structures & in regulation of body processes
- Inadequate intakes associated with chronic disorders or deficiency diseases
- Risk of overdose or excess intake exist |
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Term
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Definition
- Largest component of diet and body
- Transports nutrients & waste products
- Medium for chemical reactions
- Body’s cooling system
- Body’s main source of fluoride |
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Term
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Definition
Adults 60-70% water by weight
Proportion of water in tissues varies
o blood 83%
o muscle 75%
o bone 22%
o fat cells only 10% |
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Term
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Definition
Require enough water to replace daily water losses in:
o Urine
o Perspiration
o Stool
o Exhaled air
Thirst sensation decreases with age |
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Definition
Illness
High-protein diets
High fiber diets
Alcohol consumption
Athletes
o Strenuous activity and hot humid weather increase needs up to 50%
Check weight before and after activity to determine water loss |
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Term
| Meeting Daily Water Needs |
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Definition
By drinking water, other beverages, & consuming foods:
o beverages 85% water
o fruits & vegetables 75 to 90% water
o meats 50 to 70% water |
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Term
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Definition
- Physically inactive people need 2 cups of water for every 500 calories consumed
Fluid needs from liquids:
o men ~12 cups daily
o women ~9 cups daily |
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Term
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Definition
- 10 cups each day associated with decreased risk of
– bladder, breast, & colon cancer
– kidney stone formation |
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Term
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Definition
- Deficiency of water leads to dehydration
- Signs & symptoms of dehydration include:
– nausea & dizziness
– fast heart rate
– increased body temperature
– fatigue
- Dehydration can cause kidney failure & death |
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Term
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Definition
Water intoxication rare, but documented in:
o marathon runners
o infants
o in conjunction with certain medications |
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Term
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Definition
- Environmental Protection Agency (EPA) responsible for safe public water supply in U.S.
- Water quality monitored by local water utilities |
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Definition
- Quenches thirst better than soft drinks
- Bottled water no “purer” or better than tap water |
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Term
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Definition
- FDA regulates bottled water industry
- Bottled water is no safer or purer than tap water – and plastic bottles may contain BPA |
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Term
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Definition
- Hard water contains high amounts of minerals, carbonates, & sulfates
- Soft water naturally low in minerals, or rendered soft by filtration |
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Term
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Definition
- Some enhanced waters may also contain calories
-Flouridated Water |
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Term
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Definition
- Only 15 considered “essential”
- Bioavailability varies based on food source & foods consumed concurrently |
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Term
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Definition
- Charges allow minerals to combine with minerals of opposite charge forming stable compounds
- Charged minerals involved in stimulating muscle contraction & nerve impulse propagation
-Mineral charges & other functions:
o help maintain adequate water balance in body
o assist in acid-base balance
o act as cofactors
- Cofactors
- Individual minerals required for the activity of certain proteins |
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Term
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Definition
| Minerals may combine with other substances in food & form highly stable compounds that not easily absorbed: |
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Term
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Definition
- key role in muscle & nerve activity
- Excess & deficiency can cause irregular heart beats
- Common food sources – bananas, potatoes, tomatoes, oranges, milk & milk products |
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Definition
- Key component of bones & teeth
- Food sources: milk & milk products, meats, seeds & nuts |
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Definition
- Needed for formation & maintenance of tooth enamel
- Helps prevent tooth decay
- Added to municipal water supply in U.S.
- Not removed by filters in water pitcher or faucet
- Excess intake results in discoloration of teeth & bones |
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Term
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Definition
Functions:
- Growth, taste, smell, hearing, immune function, carbohydrate metabolism
- Required for >200 enzymes to function |
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Definition
- Component of thyroid hormone that help regulate energy production & growth
- Inadequate intake result in goiter |
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Term
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Definition
- Key in bone formation & osteoporosis prevention
Also functions in:
o muscle contraction
o nerve signaling
o blood clotting |
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Term
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Definition
| - Calcium abundant in bones along with other minerals |
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Term
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Definition
- Bones go through repair & replacement process known as remodeling
- Insufficient calcium for remineralization results in osteoporosis
- Total bones replaced every decade |
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Term
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Definition
- Bones develop & mineralize throughout first three decades of life
- After that, bone mineral content begins reduction
- Higher peak bone mass results in decreased osteoporosis risk |
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Term
| Building & Maintaining Bones |
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Definition
- Bone mass increased by adequate calcium & vitamin D intake before age 30
- After 50, adequate calcium & vitamin D help preserve bone density
- Vitamin D increases calcium absorption & deposition of calcium |
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Term
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Definition
- Dairy products
- Soy milk
- Tofu
- Kale, broccoli, & bok choy
- Calcium-fortified foods
- Daily calcium intake needs: 1-1.3 grams
- ~½ of U.S. females consume ≤ 600 mg calcium daily
- Low calcium intake during growing years increases probability of fractures & osteoporosis
- Soft drinks vs. milk consumption trends |
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Term
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Definition
- Affects 1 in 4 women & 1 in 8 men
- Preventable – diet & life style key factors
- Risk Factors for Osteoporosis
o Female gender
o Menopause
o Deficient calcium intake
o Caucasian or Asian descent
o Thinness (“small bones”)
o Cigarette smoking
o Excessive alcohol consumption
o Ovarectomy before age 45
o Physical inactivity
o Deficient vitamin D status
o Genetic factors |
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Term
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Definition
| - Possible to consume excess calcium |
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Term
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Definition
- Key role in transport of oxygen as part of hemoglobin in red blood cells
- Two forms of iron – heme (from animal sources) & non-heme (from plant sources)
- Heme form higher bioavailability for absorption than non-heme |
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Term
| Iron (Fe): Getting Enough |
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Definition
o Sources: liver, red meat, dried beans, fortified cereals, raisins, & prune juice
o Cooking foods in iron & stainless steel pans can provide significant source of iron
o Vitamin C & iron absorption… |
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Term
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Definition
| o Regulation of iron absorption provides protection against iron deficiency & overdose |
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Term
| Iron (Fe): Deficiency Symptoms |
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Definition
- fatigue & weakness
- short attention span & irritability
- poor appetite
- increased susceptibility to infection |
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Term
| Iron (Fe): Deficiency Anemia Symptoms |
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Definition
- paleness
- exhaustion
- rapid heart rates |
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Term
| Iron (Fe): Excess Absorption |
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Definition
o Excess iron cannot easily be excreted
o Hemochromatosis – an inherited disorder resulting in over absorption of iron |
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Term
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Definition
- Presence of HTN increases risk for heart disease, kidney failure, stroke, & myocardial infarction
- Incidence increases with age |
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Term
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Definition
| - Normal blood pressure is < 120/80 mm Hg |
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Term
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Definition
- referred to as salt sensitivity
- Reduction in salt intake, weight loss, and physical activity improve blood pressure
- Official advice is to limit daily sodium intake to 2400 mg. (equivalent to 1 teaspoon salt)
- Newer recommendations as low as 1,500 mg. |
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Term
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Definition
- 90% with no identifiable cause called essential hypertension
- Risk factors for hypertension :
o Age & family history
o High sodium diet, obesity, physical inactivity, excess alcohol consumption, low fruit & vegetable consumption |
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Term
| HTN, Obesity, & Physical Activity |
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Definition
- Obesity major risk factor for hypertension
- Most effective treatment is weight loss
- 10% weight loss associated with significant decrease in blood pressure
- Physically inactive or sedentary lifestyles foster hypertension
- ≥ 30 minutes daily exercise recommended |
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Term
| Treatment of Hypertension |
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Definition
| - Includes diet & lifestyle changes, and medication: |
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Term
| Cutting Back on Salt Intake (DASH Diet) |
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Definition
- Do not add salt to foods; use spices and lemon juice instead
- Consume fresh or frozen fruits & vegetables
- Choose only no-salt-added canned foods
- Select low-sodium foods (check food label)
- Avoid high-salt processed foods including salad dressings, pickles, canned soups and vegetables, corned beef, sausages, luncheon meats, & snack foods |
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Term
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Definition
- Not all processed foods taste salty
- Age & sensitivity for salt taste |
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