NFSC100 Study Guide 2 Questions To Ponder Part 3 Water 60 of body s weight Medium for body s traffic of nutrients and waste cleansing agent Temperature regulation Lubricant cushion for joints Medium for chemical reactions in the body Individual needs may vary humidity altitude activity level etc DRI recommends 13 cups for a man and 9 cups for a woman per day Minerals Inorganic do not contain carbon May contain an electrical charge Non caloric Body Fluids and Minerals Water crosses cell membranes freely and follows salts Major minerals from salts that dissolve into ions are called electrolytes Cells control the passing of minerals across the membranes to regulate fluid balance in the different body compartments Sodium Functions Balances body s fluid and electrolyte system Major extracellular cation Helps maintain acid base balance Essential to muscle contraction and nerve transmission Problems Sources Most people consume 2 or 3 times more then needed Related to high BP stroke and heart disease Problem nutrient in the US Prepared foods lunch meats fast foods cheese Potassium Functions Sources Major intracellular cation Important in muscle contradiction especially heart Low intakes related to high BP Bananas spinach cantaloupe almonds Calcium most abundant in the body Functions Intergral part of bone structure Serves as a bank that can release Ca to the body fluids if the slightest drop in blood concentration occurs Milk sardines tofu turnip greens cheddar cheese Sources Iron Functions Transports oxygen in the blood Cofactor for enzymes zinc and copper Prooxidant very dangerous at high levels Heme Iron complexed with a protein this is the form of iron found in animal products Non heme Iron elemental iron not complexed with a protein in plants and supplements Iron Deficiency Anemia major micronutrient deficiency in US and worldwide in infants and children and women during reproductive years Clams spinach enriched cereal navy beans beef steak Sources Zinc Functions Cofactor for 100 enzymes Essential component of hundreds of DNA binding proteins Leavening bread impairs zinc absorption and fiber Sources Seafood meats milk enriched foods
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