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Final Study Guide
Sodium: FUNCTIONS (3) |
"1. Primary electrolyte in extracellular fluid
2. Responsible for maintaining fluid balance in the 3. Involved in never transmission and muscle contractions" |
Sodium: Metabolism (1;1:3) |
1. Kidneys filter sodium out of the blood
--> Amount excreted should equal the amount ingested
--> When blood sodium rises, thirst signals encourage drinking
--> Kidneys then excrete both excess water and sodium |
Sodium: RDA |
RDA 19-50 years: 1500 mg/day
Dietary guidelines for 2020 recommend no more than 1500 mg NA for AA, older adults, and those who already have hypertension. |
Sodium: UL |
2300 mg/day |
Sodium: SOURCES (3) |
processed foods, tabe salt, and occurs naturally in some foods. |
Sodium: Deficiency (3) SIDE EFFECTS (2) |
RARE, blood sodium may drop with vomiting, diarrhea, or heavy sweating.
SYMPTOMS: Muscle cramps and confusion. |
Sodium: Toxicity |
COMMON:
1. Causes edema
2. High blood pressure. |
Chloride: FUNCTIONS |
1. Maintains fluids and electrolytes balance
2. Part of hydrochloric acid
3. Helps maintain acidity of the stomach. |
Chloride: AL |
AL: 2300 mg/day |
Chloride: UL |
UL: 3600 mg/day |
Chloride: SOURCES (2) |
Abundant in foods as part as NaCl and 3/4 tsp of NaCl meets needs for both Na and Cl. |
Chloride: Deficiency and Toxicity (3) |
NONE
--> Vomiting, chronic diarrhea, and heavy may cause excessive loss of chloride |
Potassium: FUNCTION (2) |
Maintains fluid and electrolyte balance |
Potassium: AL |
AL: 4700 mg/day |
Potassium: UL |
UL: NONE |
Potassium: SOURCES (7) |
whole foods, meats, milk, fruits, veggies, grains, legumes |
Potassium: Deficiency (4) |
High blood pressure, salt sensitivity, kidney stones, and high burn turnover. |
Potassium: Toxicity (2) |
1. overconsumption of potassium supplements
2. kidneys accelerate excretion. |
Calcium: FUNCTIONS (2;1:2) |
1. Most abundant mineral in the body
--Bone and teeth
--Small amounts of fluid in the body
2. Bone are continuously gaining and losing minerals and bones provide a band of calcium for the blood. |
Calcium: Metabolism (4) |
1. Adults absorb about 30% ingested.
2. Infants, teens, and pregnant women absorb more.
3. Vitamin D supports absorption and deficiency impairs it.
4. Fiber, phytates, and oxalates interfere with absorption. |
Calcium- RDA(5) |
1. RDA for adults and older men (51-70): 1000 mg/day
2. RDA for women over 50: 1200 mg/day
3. RDA for men over 70: 1200 mg/day
4. RDA for adolescents: 1300 mg/day
MOST INTAKES ARE TOO LOW. |
Calcium: UL |
2500 mg/day |
Calcium: SOURCES (7) |
1. Milk
2. Milk products
3. Greens
4. Broccoli
5. Spinach
6. Tofu
7. Almonds |
Calcium: Deficiency (5) |
1. Limits peak bone mass or weakens bones.
2. Peak mass is reached by 30 years.
3. Bone loss typically occurs ages 30-40
4. Excess bone loss can cause fractures due to osteopenia or osteoporosis.
5. Osteoporosis is a silent disease. |
Calcium: Toxicity |
NONE |
Phosphorus: FUNCTIONS (6) |
1. Second most abundant mineral in the body
2. Found in the bones, teeth, and all body cells.
3. Assists in Energy metabolism (ATP)
4. Provides structure to phospholipids
5. Transport for lipids
6. Component of cell membranes. |
Phosphorus: RDA |
700 mg/day |
Phosphorus: UL |
4000 mg/day |
Phosphorus: SOURCES (6) |
1. Animal foods
2. Meat
3. Meat
4. Fish
5. Poultry
6. Eggs
7. Milk |
Phosphorus: Deficiency |
Unlikely |
Phosphorus: Toxicity |
None |
Magnesium: FUNCTIONS (5) |
1. Found in the body in bones (50%), muscles, and tissues.
2. Helps maintain bone health.
3. Important part to energy metabolism.
4. Muscle contractions and blood clotting.
5. Supports normal function of the immune system. |
Magnesium: RDA MEN and WOMEN |
RDA Men: 400 mg/day
RDA Women: 310 mg/day |
Magnesium: UL |
350 mg/day from nonfood sources |
Magnesium: SOURCES (7) |
1. Nuts
2. Legumes
3. Whole grains
4. Dark leafy veggies
5. Seafood
6. Chocolate
7. Cocoa |
Magnesium: Deficiency (3) |
1. May affect bone metabolism.
2. Inflammation leading to heart disease, hypertension, and DM
3. May contribute to high blood pressure. |
Magnesium: Toxicity |
None |
Iron: FUNCTIONS (3) |
1. Cofactor to many enzymes.
2. Iron helps to accept, carry, and release oxygen.
3. Found primarily in two proteins
--> Hyoglobin and Myoglobin |
Iron: Absorption (2) |
1. More is absorbed when stores are low.
2. Vitamin C enhances absorption |
Iron: RDA (3) |
RDA for men: 7 mg/day
RDA for women of child bearing age: 18 mg/day
RDA for women over 50: 8 mg/day |
Iron: UL |
45 mg/day |
Iron: SOURCES (9) |
1. Red meats
2. Fish
3. Poultry
4. Eggs
5. Legumes
6. Nuts
7. Seeds
8. Dried fruits
9. Iron fortified foods |
Iron: Heme Iron and Non Heme Iron (SOURCES) |
Heme Iron: about 25% is absorbed.
Non Heme Iron: About 17% is found in both plants and animal sources. |
Iron: Deficiency (7 & SYMPTOMS) |
1. Most common nutrient deficiency.
2. Primarily pre schoolers, adolescent girls, and pregnant women.
3. Women are more prone to deficiency due to menses.
4. Iron deficiency equals depleted iron stores
5. Iron deficiency anemia equals severe depletion that results in low Hgb.
6. SYMPTOMS: fatigue, weakness, and headaches.
7. Iron supplementation of ferrous sulfate
8. Pica |
Iron: Toxicity |
None |
Iodine: FUNCTION |
Part of two thyroid hormones that regulate growth, development, and metabolic rate. |
Iodine: RDA or AL |
None |
Iodine: UL |
None |
Iodine: SOURCES (4) |
1. Iodized salt
2. Seafood
3. Bread
4. Dairy Products |
Iodine: Deficiency (2) |
1. Causes goiter
2. Can eventually lead to brain damage. |
Iodine: Toxicity |
None |
Zinc: FUNCTIONS (5) |
1. Party of many enzymes.
2. Involved in making genetic material and proteins.
3. Assists defenses to fight against free radical attacks.
4. Wound healing.
5. Sperm production and fetal development. |
Zinc: RDA/AL |
Men: 11 mg/day
Women: 8 mg/day |
Zinc: UL |
40 mg/day |
Zinc: SOURCES (4) |
1. Red meats
2. Poultry
3. Shellfish
4. Slows wound healing |
Zinc: Toxicity |
None |
Fluoride: FUNCTION |
Critical for healthy bones and teeth. |
Fluoride: RDA or AL |
None |
Fluoride: UL |
None |
Fluoride: SOURCES (3) |
1. Fluorinated water
2. Tea
3. Seafood |
Fluoride: Deficiency |
None |
Fluoride: Toxicity (1) |
Fluorosis |
Selenium: FUNCTION |
Key antioxidant with nutrient- helps to prevent free radical formation. |
Selenium: SOURCES (4) |
1. Associated with protein in foods.
2. Seafood meat
3. Whole grains
4. Fruits and Vegetables
--> Influenced by soil content |
Copper: FUNCTIONS (2) |
1. Part of several enzymes that are involved in reactions that consume oxygen (antioxidants).
2. Necessary part of the absorption and use of the iron in making hemoglobin. |
Copper: SOURCES (5) |
1. Seafood
2. Nuts
3. Grains
4. Seeds
5. Legumes |
Copper: Deficiency (2) |
1. Anemia
2. Bone abnormalities |
Copper: Toxicity (1) |
Liver disease |
Manganese: FUNCTIONS (2) |
1. Acts as a co-factor for many enzymes
2. Bone Formation |
Manganese: SOURCES |
1. Nuts
2. Whole grains
3. Leafy Vegetables
4. Tea |
Chromium: FUNCTIONS (2) |
1. Enhances insulin action.
2. May improve glucose tolerance. |
Chromium: SOURCES (2) |
1. Unrefined foods
2. Whole grains
SAME THING. |