nutritionFlash4.txt

• 1. Maintain body temp (sweat)
• 2. Medium of transportation
• 3. Circulates nutrients
• 4. Helps eliminate waste
• 5. Participates in chemical reactions
• 6. Lubricant/cushion for joints
• 7. 60% of body weight
• 8. Major solvent
• 9. Maintains balance, prevents dehydration
• 10. Helps excrete salt to prevent bloating
• 11. Water weight can change overnight
• 12. Elderly need it constantly

• 1. Thirst occurs after you are already too dehydrated
• 2. Dehydration can cause headache, fatigue, confusion

• 1. Hard water has Ca and Mg
• 2. Soft water has Na

• Present in the body in>5 grams
• Calcium
• Potassium
• Phosphorus
• Sulfate
• Sodium
• Chloride
• Magnesium

• Present in the body in <5 grams
• Iron
• Iodine
• Selenium
• Zinc
• Chromium
• Fluoride
• Copper

• Dairy
• Leafy greens
• Broccoli
• Tofu
• Fortified soy milk
• Sardines
• Salmon with bones

• 1. Most present mineral in body
• 2. Helps prevent colon cancer
• 3. Essential to bone formation
• 4. 99% of calcium in bones
• 5. 1% of calcium is in the body fluids

Calcium deficiency in adults: hereditary, age, post-menopausal women, lack of exercise, smoking, alcohol, high animal protein diet

Constipation, urinary tract stones, interferes with absorption of other minerals

• Cottage cheese
• Salmon
• Navy beans
• Milk

• 1. Essential to bone/teeth formation
• 2. Allows nutrients in/out phospholipid bilayer
• 3. ATP
• 4. DNA/RNA
• 5. Buffer system: acid-base balance

• Weak
• Impaired growth
• Bone pain

Calcification of non-bone tissues

• Sodium
• Potassium
• Chloride
• Electrically charged particles

• 1. Balances: fluid, acid-base, buffer (maintains pH)
• 2. Transmission of nerve impulses
• 3. Muscle contraction

• Processed food
• Frozen dinners
• Cheese
• Bread
• Canned foods
• Soy sauce
• Pickles
• Salad dressings

• Baked potatoes
• Oranges
• Whole foods
• Avocado
• Lima beans
• Bananas

Sodium + chloride

• Spinach
• Black beans
• Soy milk
• Yogurt
• Broccoli
• Nuts
• Chocolate

• 1. Affects metabolism of calcium and vitamin D
• 2. Helps muscles relax
• 3. Easily lost through processing
• 4. Mostly stays in body in the bones
• 5. Used in some laxatives

• 1. Oxidized form of sulfer in food and water
• 2. Helps with bodys protein structure, such as hair, skin, and nails

• Swiss chard
• Enriched breads
• Meat
• Beans
• Fish

• 1. Not well absorbed
• 2. Part of hemoglobin
• 3. Part of myoglobin
• 4. Works with enzymes in energy pathway
• 5. Used to make new cells
• 6. Liver takes in iron released from marrow and puts new RBCs into blood stream

• 1. RBCs deliver less oxygen to tissues so RBCs will be small and light in color
• 2. Tired, cold, cant concentrate, pica

Toxic in large amounts

• Fortified table salt
• Seafood
• Seaweed

Part of thyroxine, regulating basal metabolic rate

Iodine deficiency, enlarged thyroid (sluggish, weight gain, can cause fetal death, retardation)

• Seafood
• Grains
• Some vegetables
• Brazil nuts

• 1. Antioxidant
• 2. Works w/vitamin E
• 3. Helps activate thyroid hormone
• 4. Adequate prevents prostate cancer, not in excess

Selenium deficiency

• Oysters
• Shrimp
• Yogurt
• Enriched cereal
• Meats

• 1. Wound healing and immune system
• 2. Makes heme in hemoglobin
• 3. Assists pancreas, part of insulin
• 4. Helps metabolize carbs, protein, and fat
• 5. Helps release of vitamin A from liver
• 6. Important in wound healing, sperm production, fetal development, development in children

Diminished taste, immunity, night vision, causes diarrhea, diminishes thyroid function, slows metabolism

• Unrefined foods
• Whole grains
• Liver
• Nuts cheese

• 1. Works with insulin to control blood glucose
• 2. Usually plentiful in diet with unrefined healthy foods
• 3. Lacking in a lot of refined products and often with diabetes

Can cause high blood glucose

Skin eruptions, possibly carcinogenic

Water

• 1. Helps to prevent dental caries
• 2. Most important to have during childhood

Causes discoloration if teeth

• Organ meats
• Seafood
• Nuts
• Seeds

• 1. Helps form hemoglobin and collagen
• 2. Helps handle oxygen

Present in very malnourished infants, can slow growth and metabolism, in adults can decrease immunity and blood flow

1000 mg/day (1200 if>50)

8 mg/day (11 for males 14-18, 15 for females 14-18, 18 for females 19-50)