HNF 150
Terms
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CALCIUM
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MOST ABUNDANT MINERAL IN THE BODY
99% OF BODY CALCIUM IS STORED IN THE BONES AND TEETH
BONES ARE ACTIVE LIVING TISSUE
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OTHER MAJOR FUNCTIONS OF CALCIUM
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NERVE TRANSMISSION
BLOOD PRESSURE
BLOOD CLOTTING
MUSCLE CONTRACTION AND HEARTBEAT
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RDA RECOMMENDATIONS FOR CALCIUM
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ADOLESCENTS: 1,300 MG/DAY
WOMEN AND MEN(19-50): 1,000MG/DAY
WOMEN AND MEN(51+): 1,200 MG/DAY
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US HAS THE ______ CALCIUM CONSUMPTION IN THE WORLD
- HIGHEST
- US HAS THE _______ RATE OF OSTEOPOROSIS IN THE WORLD
- HIGHEST
- AFRICA HAS THE _________ CALCIUM CONSUMPTION IN THE WORLD
- LOWEST
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AFRICA HAS THE __________RATE OF OSTEOPOROSIS IN THE WORLD
- LOWEST
- SOME REASONS WHY AFRICA HAS LOWER CALCIUM INTAKE AND LOWER OSTEOPOROSIS OCCURENCES
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INCREASED PROTEIN CONSUMPTION INCREASES BONE MINERAL DENSITY
GREAT PHYSICAL ACTIVITY AMONG AFRICANS (WEIGHT BEARING EXERCISE MAINTAINS BONE CALCIUM)
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RISK FACTORS FOR OSTEOPOROSIS
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EARLY MENOPAUSE (BEFORE 45)
EATING DISORDERS AS TEEN OR PRETEEN
CAUCASIAN OR ASIAN ETHNICITY
SMALL BODY FRAME
FAMILY HISTORY OF OSTEOPOROSIS
CERTAIN MEDICATIONS AND CONDITIONS THAT INTERFERE WITH BONE MINERAL DENSITY
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PREVENTING OSTEOPOROSIS
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ADEQUATE CALCIUM INTAKE
ADEQUATE VITAMIN D, VITAMIN K
ADEQUATE PROTEIN, BUT NOT TOO HIGH
MAINTAIN HEALTHY WEIGHT
EAT LESS SALT/SODIUM
LIMIT ALCOHOL (WOMEN: 1DRINK/DAY) (MEN: 2DRINKS/DAY)
DON'S SMOKE
CAFFEIN
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SOURCES OF CALCIUM
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MILK
CHEESE
BROCCOLI
- PHOSPHORUS
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BONES AND TEETH
PHOSPHOROUS SALTS ARE CRITICAL BUFFERS AND HELP MAINTAIN ACID BASE BALANCE OF CELLULAR FLUIDS
COMPONENT OF THE DNA AND RNA
ENERGY METABOLISM
PHOSPHOLIPIDS
COMPONENT OF SOME PROTEINS
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SOURCES OF PHOSPHOROUS
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MILK
COTTAGE CHEESE
SIRLOIN STEAK
SALMON
- MAGNESIUM
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ASSISTS IN ENZYME FUNCTION
ENERGY METABOLISM
AFFECTS METABOLISM OF POTASSIUM, CALCIUM, AND VITAMIN D
PROTEIN FORMATION
MUSCULAR RELAXATION
PROVIDES RESISTANCE TO TOOTH DECAY
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SOURCES OF MAGNESIUM
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SOY MILK
YOGURT
OYSTERS
SPINACH
AVACADO
- SODIUM
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PRINCIPAL POSITIVE ION OUTSIDE THE BODY CELLS
MAINTAINS VOLUME OF FLUID OUTSIDE OF CELLS
MAJOR ROLE IN MAINTAINING FLUID AND ELECTROLYTE BALANCE
ACID-BASE BALANCE
MUSCLE CONTRACTION AND NE
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MAJOR FUNCTIONS OF WATER
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Carries nutrients
Cleanses tissue and blood
Solvent
Chemical reactions
Lubricant around joints
Shock absorber
Body temperature
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HOW TO DEHYDRATE THE BODY
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Don’t drink enough fluids
Drink alcohol or caffeine (coffee, soda)
Eat lots of salt -
MILD DEHYDRATION (<5% BODY WEIGHT)
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Thirst
Sudden weight loss
Rough dry skin
Dry mouth
Rapid pulse
Low blood pressure
Lack of energy
Impaired kidney function
Reduced urine -
SEVERE DEHYDRATION (>5% BODY WEIGHT)
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Pale skin
Bluish lips and fingertips
Confusion
Rapid shallow breathing
Weak rapid irregular pulse
Shock
Seizures
Coma
Death -
WATER INPUT
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LIQUIDS (550-1,500 ML)
FOODS (700-1,000 ML)
WATER CREATED BY METABOLISM (200-300ML)
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WATER OUTPUT
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KIDNEYS (500-1,400 ML)
SKIN (450-900 ML)
LUNGS (350 ML)
FECES (150 ML)
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ADEQUATE INTAKE FOR WATER
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Total water intake:
Men (19 – 30 y): 3.7 Liters
Women (19 – 30 y): 2.7 Liters -
ACTUAL FLUID CONSUMPTION (~81% OF TOTAL WATER)
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Fluids (drinking water and beverages):
Men: 3.0 Liters/day (~13 cups)
Women: 2.2 Liters/day (~9 cups) -
BOTTLED WATER
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DISINFECTION REQUIRED? NO
CONFIRMED ECOLI/CLIFORM BANNED? NO
TESTING FOR FREQ FOR BACTERIA? 1/WEEK
MUST FILTER FOR PATHOGENS/VIRUSES? NO
TEST FREQ FOR ORGANIC CHEMICALS? 1/YEAR
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TAP WATER
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DISINFECTION REQUIRED? YES
CONFIRMED ECOLI/CLIFORM BANNED? YES
TESTING FOR FREQ FOR BACTERIA? HUNDREDS/MONTH
MUST FILTER FOR PATHOGENS/VIRUSES? YES
TEST FREQ FOR ORGANIC CHEMICALS? 1/QUARTER
- WATER INTOXICATION
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Water poisoning is caused by excessive consumption of water during a short period of time.
This leads to a disruption in normal brain function due to the imbalance of electrolytes in the body’s fluids. -
SYMPTOMS OF WATER POISIONING
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lightheadedness,
vomiting,
headache,
nausea and unresponsiveness.
When the sodium in the blood plasma falls to dangerous levels, swelling of the brain, coma, seizures and possibly death may occur.
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WHOSE AT RISK FOR WATER POISIONING
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athletes engaged in long distance running.
Children under a year
heavy sweating (work or heat) can lead to water intoxication when way too much water is consumed to replace lost fluids.
electrolyte balance.
D -
MAJOR MINERALS
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CALCIUM
CHLORIDE
MAGNESIUM
PHOSPHORUS
POTASSIUM
SODIUM
SULFUR
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TRACE MINERALS
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IODINE
IRON
ZINC
SELENIUM
FLUORIDE
CHROMIUM
COPPER
MANGANESE
MOLYBDENUM
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IODINE FUNCTION
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THYROXINE- HORMONE MADE BY THYROID GLAND RESPONSIBLE FOR REGULATING BASAL METABOLIC RATE(BMR)
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SOURCES OF IODINE
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IODIZED SALT(PROCESSED FOODS
SEAFOOD
FOODS GROWN IN IODINERICH SOIL
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IODINE DEFICIENCY
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THYROID GLAND ENLARGES- A SIMPLE GOITER
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IRON FUNCTIONS
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OXYGEN-CARRYING CELLS:
HEMOGLOBIN- RED BLOOD CELLS
MYGLOBIN- MUSCLE CELLS
HELPS MANY ENZYMES USE OXYGEN
NEEDED TO MAKE NEW CELLS, AMINO ACIDS, HORMONES, AND NEUROTRANSMITTERS
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IRON RECOMMENDATIONS
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MEN(19+): 8MG/DAY
WOMEN(19-50): 18MG/DAY (HIGH BECAUSE OF MENUSTRATION)
PREGNANT WOMEN: 27MG/DAY
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IRON SOURCES
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SWISS CHARD
SPINACH
ENRICHED CEREAL
BEEF STEAK
CLAMS
NAVY BEANS
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HEME IRON (BOUND TO HEMOGLOBIN) SOURCES
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MEAT
FISH
POULTRY
- NON-HEME IRON SOURCES
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MEAT
FISH
POULTRY
PLANTS
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NON-HEME IRON ABSORPTION
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INTERFERES WITH ABSORPTION
PHYTATES
POLYPHENOLS
CALCIUM
ENHANCES ABSORPTION:
VITAMIN C
MFP FACTORS (MEAT, FISH, POULTRY)
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LEAD POISONING
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LEAD DISPLACES MINERALS SUCH AS IRON AND CALCIUM, BUT CANNOT PERFORM THEIR BIOLOGICAL FUNCTIONS
INFANTS AND CHILDREN ABSORB 5-10 TIMES AS MUCH LEAD AS ADULTS
INJURIES KIDNEYS, NERVES, BRAIN, AND OTHER ORGANS
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PREVENTING LEAD POISONING
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In home built before 1978, wash floors, windowsills weekly to remove dust; clean up paint flakes immediately
Adequate iron and calcium
Prevent children from chewing on painted surfaces
Wash children’s hands, bottles and toys often
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CALCULATING IRON ABSORPTION
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AVAILABILITY
VITAMIN C
High = >75mg Medium = 25 – 75 mg Low = <25 mg
MFP FACTOR
High = > 3oz
Medium = 1 – 3 oz
Low = &l -
ZINC FUNCTIONS
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WORKS WITH PROTEINS TO HELP ENZYMES
MAKE PARTS OF THE CELLS GENETIC MATERIALS
MAKE HEME IN HEMOGLOIN
HELP THE PANCREAS WITH ITS DIGESTIVE FUNCTIONS
HELP METABOLIZE CHO, PROTEIN, AND FAT
LIBERATE VITAMIN A FROM STORAGE IN T