Unit 6: Water and Minerals Flashcards
(204 cards)
1
Q
which nutrient do we need the most
A
water
2
Q
how long can you survive without water
A
- few days
3
Q
describe the functions of water in the body (7)
A
- carries nutrients & waste products throughout the body
- maintains the structure of large molecules
- participates in metabolic rxns
- solvent
- maintains blood volume
- regulates body temp
- acts as a lubricant & cushions
4
Q
list 2 large molecules that water helps maintain the structure of
A
- proteins
- glycogen
5
Q
what does water serve as the solvent of (4)
A
- minerals
- vitamins
- amino acids
- glucose
6
Q
how does water aid in the regulation of normal body temp
A
- evaporation of sweat from the skin removes excess heat from the body
7
Q
what does water act as a lubricant for (4)
A
- around joints
- in the eyes
- spinal cord
- amniotic sac surrounding a fetus
8
Q
how is water excretion regulated (3)
A
- by the brain & kidneys thru:
- ADH
- renin
- aldo
9
Q
a healthy body excretes a minimum of how much water daily? why
A
- 500 mL
- sufficient to clear metabolic waste
10
Q
what do water requirements depend on
A
- size
- enviro
- activity
- etc.
11
Q
what is the AI of water intake for men? women?
A
- men = 3.7 L
- women = 2.7 L
12
Q
what can imbalances of water intake and excretion cause (2)?
A
- dehydration
- water intoxication
13
Q
what is the role of the hypothalamus in water intake
A
- mediates thirst & the urge to drink
- which is based on the conc of blood with solutes
14
Q
how does thirst change with age
A
- sensation of thirst decreases
15
Q
list 3 sources of water
A
- liquids
- foods
- metabolic water
16
Q
list 4 sources of water loss
A
- kidneys (urine)
- skin (sweat)
- lungs (breath)
- GI tract (feces)
17
Q
what is considered mild dehydration
A
- loss of <5% body weight
18
Q
what is considered severe dehydration
A
- loss of >5% body weight
19
Q
list signs of mild dehydration (lotssss, 13)
A
- thirst
- sudden weight loss
- rough, dry skin
- dry mouth, throat, body linings
- rapid pulse
- low bp
- low energy/weakness
- impaired kidney function
- reduced quanity & concentrated of urine
- decreased mental functioning
- decreased muscular work
- fever
- fainting
20
Q
list signs of severe dehydration (9)
A
- pale skin
- bluish lips & fingertips
- confusion/disorientation
- rapid, shallow breathing
- weak, rapid, irreg pulse
- thickening of blood
- shock
- seizures
- coma, death
21
Q
what organ plays an important role in fluid, electrolyte balance, and acid-base
A
the kidneys
22
Q
what is the importance of fluid & electrolyte balance (2)
A
- maintains water conc
- prevents edema
- and others
23
Q
list 6 causes of fluid & electrolyte imbalance
A
- vomiting
- diarrhea
- heavy sweating
- fever
- burns
- wounds
24
Q
what are minerals
A
- naturally occurring, inorganic, essential, chemical elements
25
what are considered major minerals
- minerals found in the body in amts larger than 5 g
26
what are considered trace minerals
- minerals found in the body in amts less than 5 g
27
list 7 examples of major minerals
- calcium
- chloride
- magnesium
- phosphorus
- potassium
- sodium
- sulfur
28
list 9 examples of trace minerals
- chromium
- copper
- fluoride
- iodine
- iron
- manganese
- molybdenum
- selenium
- zinc
29
how are major minerals expressed
- in mg or grams
30
how are trace minerals expressed
- mg or micrograms
31
describe the requirement for major & trace minerals
- both are needed, but in diff amounts
32
what are shortfall nutrients
- nutrients that tend to be deficienct in many people
33
list 4 examples of shortfall nutrients
- calcium
- magnesium
- iron
- potassium
34
which nutrients is often overconsumed
- sodium
35
what is sodium
- a positievly charged ion that is used to maintain the volume of fluid outside cells
- major mineral
36
what is the DRI recommendation for sodium? what does the average canadian consume?
- DRI = 1500 mg
| - average = over 2700
37
list the functions of sodium (4)
- primary regulator of ECF
- essential to muscle contraction
- nerve transmission
- helps maintain acid-base balance
38
list food sources of sodium (3)
- salt
- soy sauce
- processed foods
39
list symptoms associated with sodium deficiency (3)
- muscle cramps
- mental apathy
- loss of appetite
40
what is a sign of sodium toxicity
- HTN
41
see box 9-1 in the notes for strategies to cut salt intake
- kinda obvious tho
42
what can lead to HTN
- high intakes of sodium
43
world-wide, populations with high salt intakes experience higher rates of... (3)
- HTN
- CVD
- cerebral hemorrhage
44
what is one proven dietary approach to help people lower than Na intake & increase their K intake
DASH diet
45
what does the DASH diet encourage
- diet that encourages potassium rich foods
- whole grains
- fruits & veggies
- nuts
- poultry
- fish
- fat free or low fat milk products
46
what does the DASH diet discourage
- red & processed meats
- sweets
- sugar containing drinks
47
what is another strategy to that helps lower BP
- regular physical activity
48
what is another benefit of the DASH diet
- can lower LDLs = cardioprotective
49
what are other tips for individuals on the DASH eating plan (5)
- keep active
- stay within alcohol limits
- quit smoking
- lower stress lvls
- adhere to BP meds
50
describe how the DASH diet plan works
- suggests a certain # of servings from each food category based on 3 different calorie lvl diets
51
what is chloride
- a major negative ion
52
what are the fnxns of chloride (3)
- accompanies sodium in the fluids outside the cells
- helps maintain fluid & electrolyte balances
- maintains acid-base balance
53
what is chloride a part of? what role does this have?
- part of hydrochloric acid (HCl)
= maintains the strong acidity of the stomach
= necessary for proper digestion
54
describe chloride deficiency
- does not occur under normal circumstances
55
describe chloride toxicity (2)
- normally harmless
| - can cause vomitting
56
list food sources of chloride (4)
- main source is salt
- soy sauce
- moderate amts in whole, unprocessed foods
- large amts in processed foods
57
what effect does dehydration on potassium
- causes the loss of potassium from inside cells
58
why is the loss of potassium from cells dangerous
- once cells of the brain lose potassium, they lose the ability to detect the need for fluids
59
what impact does the relationship between dehydration & K+ have on the administration of diuretics
- only take under dr supervision
| - and the pt should be encouraged to eat potassium rich foods to compensate for losses
60
list food sources of potassium (7)
- fresh, whole foods
- veggies
- fruits
- legumes
- meats
- milk
- grains
61
what effect does processing have on K+
- processing causes potassium loss
62
what impact does K have on BP
- low K+ intake can cause HTN
| - high K+ intake can prevent or correct HTN
63
what is the main fnxn of potassium (5)
- maintains fluid & electrolyte balance
- cell integrity
- role in nerve transmission
- muscle contraction
- critical for heart function
64
what are signs of moderate K+ deficiency (4)
- elevated BP
- increased salt sensiivity
- increased risk of kidney stones
- increased bone turnover
65
what are signs of severe K+ deficiency (3)
- cardiac arrhythmias
- muscle weakness
- glucose intol
66
what are signs of K+ toxicity (3)
- muscle weakness
- trigger vomitting
- if given into a vein, can stop the heart
67
how long does active bone growth occur
from birth to ~ age 20
68
who is the DRI recommendations for calcium higher in? why?
- children & adolescents
| - to help achieve peak bone mass
69
what is osteoporosis
- reduction in bone mass where the bones become porous & fragile
70
osteoporosis is a result of...
- result calcium deficiency
71
who is osteroporosis more common in? why? (3)
- women
- less calcium in diet
- loss after menopause
- lower bone mass from the start
72
what does osteoporosis cause later in life
- fractures
73
list nonmodifiable risk factors for osteoporosis (8)
- female
- older age
- small frame
- caucasian, asian, hispanic/latino heritage
- FHx
- personal history of fractures
- estrogen deficiency in women
- testosterone deficiency in men
74
list modifiable factors of osteoporosis (7)
- sedentary lifestyle
- inadequate calcium & vitamin D
- excessive sodium & caffeine
- alcohol abuse
- smoking
- low body weight
- certain med
75
list 2 meds that are a risk factor for osteoporosis
- glucocorticoids
| - anticonvulsants
76
what is the most abundant mineral in the body
- calcium
77
where is most of calcium stored?
- bones
- teeth
- 1% in fluids inside and outside of cells
78
what do blood calcium lvls look like during osteoporosis? why?
- will never appear low
- if diet is not adequate in calcium, the body will maintain blood calcium lvls by taking calcium from the bones
= osteoporosis
79
what are the roles of the calcium in body fluids (7)
- transport of ions across cell membranes
- nerve transmission
- maintain normal bp
- role in clotting blood
- muscle contraction --> heartbeat
- secretion of hormones, digestive enzymes, nt
- activates cellular enzymes
80
what are signs of calcium deficiency symptoms
- stunted growth in children
| - adult bone loss (osteoporosis)
81
what are signs of calcium toxicity symptoms (4)
- constipation
- increased risk of kidney stone formation
- kidney dysfunction
- interference w absorption of other minerals
82
list food sources of calcium
- milk & milk products
- oysters
- small fish (w bones, like sardines & salmon)
- tofu
- some leafy greens
- legumes
- calcium fortified juices
- fortified soy beverages
83
describe the role of spinach & swiss chard with calcium
- contains binders which make them poorly absorbed
84
what is a factor that affects calcium absorption
- vitamin D deficiency
85
what is the second most abundant mineral in the body
- phosphorus
86
what is phosphorus commonly bound to
- calcium as part of bone
87
what is the fnxn of phosphorus (4)
- mineralization of bones & teeth
- important in cells' genetic material (DNA and RNA)
- in cell membranes as phospholipids
- in transfer & buffering systems
88
list food sources of phosphorus
- dairy products
- animal products (beef, fish, poultry, eggs)
- legumes
89
describe phosphorus deficiency
- unknown
| - the body's needs for phosphorus is easily met by almost any diet
90
describe symptoms of phosphorus toxicity
- calcification of nonskeletal tissues
| - particularly the kidneys
91
where is over half of magnesium stored? what does this mean?
- in bones
| = when blood lvls are low, the body can borrow from the bone stores of magnesium
92
what else works to conserve magnesium
- kidneys
93
what is the fnxn of magnesium (6)
- critical for enzyme functions
- create proteins
- release energy
- works w calcium in muscle contraction
- bone mineralization
- nerve impulse transmission
94
list symptoms of magnesium deficiency (3)
- low blood calcium
- muscle cramps
- confusion
95
what are signs of severe magnesium deficiency
- seizures
- bizarre movements
- hallucinations
- difficulty in swallowing
- in children = growth failure
96
what are signs of magnesium toxicity
from nonfood sources:
- diarrhea
- nausea
- abdominal cramps
- acid-base imbalance
- potassium depletion
97
list food sources of magnesium
- nuts
- legimes (ex. black beans)
- whole grains
- dark green veggies (ex. spinach)
- seafood
- chocolate & cocoa
98
describe the effect of processing on magnesium; what indication does this mean
- easily washed & peeled awar from foods during processing
| = whole foods are better sources
99
magnesium deficiency may be related to... (4)
- CVD
- heart attacks
- HTN
- may increase the risk of disease development
100
what causes magnesium toxicity
- non-food sources such as supplements or magnesium salts
101
what are the fnxns of sulfate
- synthesis of sulfur-containing compounds
| - part of the hormone insulin
102
list examples of sulfur-containing examples
- amino acids that form protein in skin, hair, and nails
- antioxidants
- B vitamins (biotin & thiamin)
103
describe sulfate toxicity
- would only occur is sulfar amino acids were eaten in excess
104
what are food sources of sulfate
- protein containing foods:
- meat
- fish
- poultry
- eggs
- milk
- legumes
- nits
105
describe sulfate deficiency
- none known
| - protein deficiency would occur first
106
where is iron stored & where is it sent to? what does it make?
- stored in the body in the bone marrow
| - sent to the liver where it is packed into RBC & sent to the bloodstream
107
what happens when RBC die
- spleen & liver break them down, salvage the iron, and send the iron back the bone marrow for storage
108
what can extreme iron deficiency result in
- iron deficiency anemia
109
what is the most common nutrient deficiency
- iron deficiency
110
list symptoms of iron deficiency
- anemia
- weakness
- pallor
- HA
- reduced work productivity
- inability to conc
- impaired cognitive function
- lowered cold tolerance
- pica
111
what are the fnxns of iron in the body
- part of the protein Hgb
- part of the protein myoglobin
- necessary for utilization of energy
112
what is the fnxn of hgb
- carries O2 in the blood
113
what is the fnxn of myoglobin
- makes O2 available for muscle contraction
114
what is pica
- craving dirt
115
why does pica occur with iron deficiency
- bc the body is craving iron
| - some soils contain iron
116
describe iron toxicity
- iron is toxic in large amounts
| - once it is absorbed into the body, it is difficult to get rid of
117
how does the healthy body protect itself from iron toxicity
- by controlling iron's entry
118
what is iron overload called?
- hemochromatosis
119
what occurs with hemochromatosis
- lrg genetic component
| - the intestinal tract continues to absorb iron at a high rate, despite the excess iron build up in body tissues
120
list the early symptoms of iron toxicity (3)
- fatigue
- mental depression
- abdominal pain
121
list late symptoms of iron toxicity
- tissue damage
- liver damage
- abnormal heart beats
- acidosis
- bloody stools
- shock
- infections
122
is food often fortified w high lvls of iron
- no, bc of the symptoms of liver toxicity
123
describe the relation between iron & calcium
- calcium can make ur body absorb more iron
124
list food sources of iron
- red meat
- fish
- poultry
- shellfish
- eggs
- legumes
- dried fruit
- enriched & whole grain products
- dark green leafy veggies
125
iron supplements are the leading cause of??
- fatal, accidental poisonings among canadian children under 6 years old
126
what 2 populations require a higher DRI for iron
- women
| - vegetarians
127
why do women require a higher DRI for iron
- bc of menstruation
128
why do vegetarians require more iron
- bc iron in plant foods is not as well absorbed as iron in animal foods
- need 1.8 x the amt of iron reccomended for the general population
129
see the notes for tips on how to stay healthy w iron intake
too long for cards
130
what are the 2 forms of iron
- heme
| - nonheme
131
what is heme iron
- iron bound to heme
| - the iron containing part of hgb and myoglobin in meat, fish, and poultry
132
describe the absorption of heme iron
- more readily absorbed
| - absorb about 23% of heme iron from animal sources
133
what is nonheme iron
- found in plant foods and in the nonheme iron in meats
134
describe the absorption of nonheme
- people absorb about 2-20% of nonheme iron
135
what can increase nonheme iron absorption
- eat it w meat, fish, or poultry
| - eat it w vitamin C
136
list 3 substances that inhibit iron absorption
- tannins
- calcium & phosphorus in milk
- phyates
137
where are tannins found in
- tea & coffee
138
where are phyates found
- accompany fibre in whole grains and legumes
139
list dietary recommendations for an individual with hemochromatosis (3)
- consume milk, tea, or coffee w meals to help inhibit iron absorption (contains calcium & tannins)
- avoid consuming vitamin C rich foods with meals
- limit consumption of meat, fish, poultry
140
list the dietary recommendations for an individual w anemia
- consume vitamin C or meat, fish, or poultry (increases the absorption)
- avoid milk, tea, or coffee w meals
141
what is the fnxn of zinc in the body
- works w proteins in every organ
- helps activate 50 enzymes
- vitamin metabolism (creates vitamin A)
- taste perception
- wound healing
- making of sperm
- normal fetal development
- immune rxns
- part of the hormone insulin
142
list symptoms of zinc deficiency
- growth impairment
- immune system impairment
- affects digestive fnxn
- vitamin deficiency symptoms
- disturb normal thyroid fnxn
- delayed sexual maturation
- loss of taste
- poor wound healing
- eye & skin lesions
143
describe the effect of zinc deficiency in pregnant women
- can lead to problems w growth & development of the fetus
144
what are some vitamin deficiency symptoms seen in zinc deficiency (2)
- abnormal taste
| - abnormal night vision
145
what symptoms are seen during zinc deficiency r/t to disturbed thyroid function
- slowed metabolic rate
- loss of appetite
- slowed wound healing
146
list symptoms r/t zinc toxicity
- loss of appetite
- impaired immunity
- death
- block copper absorption
- iron deficiency
- NVD
- HA
147
what can cause zinc toxicit
- when zinc supplements are taken
148
at high doses, zinc may cause..
- reduced HDL
- impaired iron absorption
(only in suplements)
149
list food sources of zinc
protein-containing foods
- meats
- fish
- shellfish
- poultry
- grains
- veggies
- milk products
150
when is zinc best absorbed?
- from animal products
151
what helps increase absorption of zinc
- cereals enriched w zinc & whole grain breads which contain yeast
152
how does yeast increase the absorption of zinc
- yeast breaks down phytates, which binds zinc
| - breaking down phyates makes zinc more available for absorption
153
what is the fnxn of selenium
- antioxidant
| - enzymes containing selenium are needed for proper functioning of iodine-containing thyroid hormones
154
what does selenium deficiency cause
- keshan disease
155
what is keshan disease
- heart disease in children & young women
| - causes cardiac tissue to become fibrotic
156
describe selenium toxicity
- toxic in large quantities
157
list symptoms of selenium toxicity
- vomitting
- diarrhea
- loss of hair & nails
- lesions of the skin & nervous system
158
list food sources of selenium
- meats / organ meats
- seafood
- grains
- veggies (depending on the selenium content of the soil they were grown in)
159
what is the fnxn of iodine
- component of 2 thyroid hormones, which help regulates metabolic rate, growth, reproduction, body temp
160
what happens when iodine is deficient
- cells in the thyroid gland enlarge, attempting to trap more particles of iodine
- the cells can grow large enought o product a lump on the neck = gioter
161
list symptoms associated with iodine deficiency
- goiter
- sluggishness
- weight gain
162
what happens if a woman that is pregnant is severely deficient in iodine?
- cretinism in the infant
163
what is cretinism
- extreme & irreversible mental and physical impairment in the infant
164
how can cretinism be prevented
- if the deficiency is discovered treated within the first 6 months of pregnancy
165
what can excessive intakes of iodine cause
- enlargement of the thyroid galnd (goiter like)
| - deadly poison in large amts
166
list sources of iodine
- iodized salt
- seafood (plentiful in the ocean)
- bread (additive in bakery products)
- amt of iodine in food varies based off soil that the plants are grown in or in which the animals grazed
167
where is soil found that is rich in iodine
- where the ocean used to cover
168
how iodized salt is required per day to prevent iodine deficiency
- 1/2 tsp
169
what is the fnxn of copper
- enzymes
- wound healing
- manufacturing collagen
- forming hgb
- maintaining myelin sheaths
- helps cells use iron
170
list symptoms of copper deficiency (2)
- anemia
| - bone abnormalities
171
list symptoms of copper toxicity (3)
- vomitting
- diarrhea
- liver damage
172
list food sources of copper
- organ meats
- seafood
- nuts & seeds
- whole grains
- drinking water
173
what is the fnxn of manganese
- works w enzymes as a cofactor, for many cell processes
| - bone formation
174
describe deficiency of manganese
- rare bc only require little amt
175
describe toxicity of manganese
- very severe
176
list symptoms of manganese toxicity
- brain disease & nervous system disorders
| - abnormalities in appearance and behavior
177
list food sources of manganese
- nuts
- whole grains
- leafy veggies
- tea
178
what is the primary role of fluoride
- inhibit the development of dental carries in adults & children
- element involved in formation of bones & teeth
179
what are ways that we help increase intake of fluoride
- add to drinking water
| - in toothpaste & mouthwash products
180
what is dental flourosis
- condition that changes the way ur tooth enamel looks
| - causes small white spots on adult teeth
181
what causes dental fluorosis
- ingesting too much fluoride while a child & permanent teeth are developing under the gums
182
at what point can you not get dental fluorosis
- if your adult teeth have grown in
183
how is dental fluorosis classified
- according to the level of severity
| - from normal to severe
184
what is skeletal fluorsis
- hardening of the bones & jones
| - weak, malformed bones
185
what causes skeletal fluorosis
- ingesting very high lvls of fluoride every day for a long period of time
- high amt of fluoride in the bones
186
is fluoride safe for pregnant/breastfeeding women & kids?
- yes
187
list 3 ways to avoid excess fluoride
- rice grain sized amt of toothpaste for 1-3 years
- green pea for 3-6
- six & up can swallow
188
what is the optimal lvl of fluoride in water
0.7 mg/L
189
what does the optimal lvl of fluoride in water take into account
- fluoride we get from other sources
| ex. toothpaste or mouthwash
190
describe fluoride in ground water & its indications
- occurs naturally in the enviro & groundwater = may contain fluoride lvls above optimal lvl
- if getting water from well, get water tested regularly
191
what is a symptom of fluoride deficiency
- susceptibility to tooth decay
192
list sources of fluoride (4)
- drinking water
- toothpaste
- seafood
- tea
193
what if the fnxn of chromium
- role in how the body metabolizes carbs & fats
194
which hormone does chromium work closely with? what indication does this have
- insulin
| - problems w BG regulation occur when chromium is lacking
195
what are symptoms of chromium deficiency
- diabetes like condition mark by inability to use glucose normally
196
describe chromium toxicity symptoms
- none reported
197
list 2 sources of chromium
- meats
- liver
- nuts
- cheese
- brewer's yeat
- fruits
- veggies
- whole grains
198
list 5 trace minerals
- molybdenum
- nickel
- silicon
- cobalt
- boron
199
what is the fnxn of molybdenum
- working part of several metal containing enzymes
200
what is the fnxn of nickel
- promotes healthy body tissue
201
what does nickel deficiency cause
- damages the liver
202
what is the fnxn of silicon
- helps from bones & collagens
203
what is the fnxn of cobalt
- part of vitamin B12 molecule
204
what is the fnxn of boron
- influences activity of enzymes
| - plays key role in bone, brain, and immune health
