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Nutrition & Health

Terms in this set (116)

H2O
No digestive processes needed for it, 50-75% of your body weight, major solvent, death in 1-2wks without it.
Also Transports nutrients, component of blood sweat and tears, regulates body temp, maintains blood ph
Water Sources: Tap "Hard Water"
contains minerals (Ca, Cu, Fe, Zn, Flouride) to help the general population. Cuts down on children cavities by 70%
Balancing Act
water is lost through exhaling, excreting, perspiration, urinating so we need a lot of it
Diuretics
Substances that make you piss a lot (coffee, tea, energy drinks, caffeine anything)
At risk for dehydration?
Elderly, sick, and atheletes
Dehydration
1-2% fluid loss feel thirsty, fatigue
4% loss of muscular strength
7-10% severe weakness
20% death
Too much water?
kidneys can have trouble trying to cycle water through the blood, excess water dilutes the sodium concentration in blood resulting in headache, vomiting, seizure
Why are minerals necessary?
Diverse roles: Structural component of tissues, blood clotting, ph balance, part of some enzymes, cofactors in chem reactions
Bioavailability of minerals
animal products are absorbed more easily
Calcium (M) Absorption
We increase our absorption rates as kids and times of growth because we are forming and making bones but it is usually 25% and decreases with age
Calcium (M) Functions
bones are built on calcium, blood clot formation, cell metabolism, impulse transmitter, maintenance of bones
Calcium (M) Sources
milk products, kale and turnip greens
Sodium (M) Na
1500mg/day
Salt=Sodium+chloride, major positively charged ion in extracellular fluid, involved in transporting glucose and amino acids
Sodium (M) Sources
Meat, hot dogs, soy sauce, cheese, salty things
Sodium (M) Deficiency
May occur when 2-3% of body weight is lost through sweating
Sodium (M) Toxicity (Americans are constantly consuming above average amounts)
Hypertension- increases risk for heart disease, stroke, kidney failure
Systolic pressure
amount of blood when max amount is in arteries
Diastolic pressure
pressure when ventricles relax 120/(70 <- more dangerous if rises)
Potassium (M)Functions
Positive charged ions that help with contracting muscles, nerve-impulse, kidney function and might help lower blood pressure
Potassium Sources
fruits, veggies, maybe some protein
Magnesium Mg (M) Functions
participates in over 300 chemical reactions, regulates nerve and muscle, strong bones,
Mg Toxicity
results from too many laxatives because they are a mg antacid
Mg Sources
Well balanced diet
Iron(Fe) (M)
has hemoglobin(protein transport) and myoglobin(O2 uptake), most is stored as ferritin in the liver
Dietary Intake of Iron
18mg/d for women because of pregnancy and periods 8mg/d for men
Bioavailability of Iron
We only can absorb 5-15% of Fe from most products
5% from enriched products from the gov.
Iron deficiency
pica, fatigue, brittle nails, decreased appetite, headache
Pica
start eating soil from deficiency of iron
Zinc function
component of would healing and taste/smell
Zinc Sources
oysters, crab, goat, lentils, protein, enriched grains
Zinc and Celiac (microvilli cant absorb the zinc) create problems for our digestive tract
wounds take a lot more energy to heal and delayed sexual maturation
Iodide(I)
required for normal thyroid function and production of thyroid hormone
I deficiency
huge thyroid (compensating with increase in surface area) to absorb the most of Iodide
Born to Iodide deficient parent?
born with stunted growth, irreversible
I Sources
protein near the ocean
Selenium(Se)
protects against cancer and reduces cancer risk
Selenium Deficiency
Keshan's Disease (heart gets huge to compensate for low absorption with surface area)
Osteoporosis & Calcium
Calcium is the most abundant mineral in the body and we need 1000mg/day, more for women
Bone Health
Cortical bone(compact)- very dense tissue 80% of skeleton
Trabecular bone(soft) scaffolding on inside of bone 20%
Bone Growth
Growth occurs till teenage years and then modeling occurs until early adulthood, then remodeling takes place for the rest of your life
Resorption
Surface of bone is broken down
osteoclasts- cells that erode surface
osteoblasts- form new bone
peak bone mass
age 30 but we also stop building then
estrogen
acts like glue to hold calcium in bones
osteoporosis symptoms
break a wrist at 50, tear a vertebrae at 55-70, fracture a hip(most deadly) at 70yrs
What happens with excess water soluble vitamins?
we pee them out
What makes you most at risk for osteoporosis?
women, genetics, inheritance
Prevention of osteo?
Ca and Vitamin D, support during early years of growth
maybe become fat? stop smoking, resistance exercise, no soda or caffeine
Scan for Osteo
Dexa scan- picture of bones perocity(#of holes)
Superfood!
high concentration of critical nutrients, usually one of the many ingredients that does most of the health work
Red Wine (Super)
Resveratol is an antioxidant that reduces cancer risk, plaque build up, prevents LDL oxidation
Tea (Super)
antioxidants inside of tea decrease cancer growth, kill free radicals
Acai (Super)
Berry from brazil, high in fiber, has amino acids and essential fatty acids, monosaturated fats (like olive oil), 10-30x the anthocyanin lvl found in red wine
Beans and Lentils (Super) (Diabetes should love this)
high in omega-3, fiber, protein, low glycemic index, low cost
Cinnamon (1/2 tspoon a day)
lowers glucose levels, lowers triglycerides, lowers LDLs, lowers cholesterol, antibacterial
Avacado
Omega3(reduces inflammation), monosatured fats, lots of VK, VE, VC folates, lutein(good for eyes), Mg, K
Oats
high fiber and protein, protease inhibitors (1 of main components in HIV med), cholesterol lowering, super cheap,
Active Ingredient in Oats: Lignans and Phytic acid
Lignan= phytoestrogen block estrogen activity in cells, possible reducing breast, prostate, colon and ovarian cancer
Phytic acid- prevents free radical formation
Active Ingredient in Oats
Lignan= phytoestrogen block estrogen activity in cells, possible reducing breast, prostate, colon and ovarian cancer
Phytic acid- prevents free radical formation
Brocoli Nutrient
VC, VK, Folate, part of cruciferous veggie group
Brocoli Active Ingredient
Indules- prevent DNA damage of smoking
Isothiocyanate- Antioxidants, detoxify carcinogens, may reduce breast and prostate cancer
Hot Peppers
2x amount of VC of fruits, anti-inflammatory, heart health
Active Ingredient: Capsaicin- modulates blood clotting, reduce risk of fatal clots near heart
Hot Pepper Active Ingredient
Capsacin- reduces blood clot formation and especially reduces the risk of it occurring around heart
Folate
prevents anencephaly
Sweet Potatoes
VC, VA (not a usual combo) high in K & fiber
Active Ingredient: Carotenoids(lutein and lycopene) antioxidants, detoxify carcinogens, may reduce breast and prostate cancer
Sweet Potatoes Active Ingredient
carotenoids- lower risk of cancer
Turmeric
medicinal properties believed from indian culture. improves cardiovascular health, calms people
active ingredient: Cur-cumin- antioxidant and anti-inflamming agent, may reduce blood clotting
Dark Chocolate (one of the only super foods without dense nutrients)
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Garlic Nutrients
B6 and VC, antioxidant and anti-inflammatory
Garlic Active Ingredient
Allicin- antimicrobial that may reduce ulcers and blood cholesterol
Leeks Nutrients
Antibacterial, Manganese, VC, VA, VK, good for cardiovascular health, Lutein
Leek Active Ingredient
Allicin - antimicrobial that may reduce ulcers and blood cholesterol
Guava Nutrient
VC, lycopone in skin that increases cardio health, 50% daily fiber
Guava Active Ingredient
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Anorexia Nervosa
Refusal to eat, intense fear of gaining weight, food labels memorized, thin appearance
Bulimia Nervosa
Binge/purge cycle (get food out very fast after eating possibly 1000s of calories), lack of comfort while eating/ eating to the point of pain, normal body weight or maybe increase over time, compensatory behaviors (laxatives)
compensatory behaviors
laxatives, working out excessively after eating
Combines practices
Can include both, maybe extreme calorie counting and excessive exercise
Other Issues (OI) Binge eating
this is without the purge and it leads to big weight gain
(OI) Body Dismorphia disorder
see you body differently then how others do, more negative light, body part can become debilitating in social spheres
(OI) Depression/ADHD/OCD/Substance Abuse
leads to poor use of food
(OI) Drunkorexia
replace meal calories with drinks
(OI) Pregorexia
insecure about weight gain from baby, try to keep slim, hurts baby development
Clinical Signs of Anorexia
Lethargy/Cold Intolerance, Cardiovascular issues, Osteoporosis, Lanugo (small hair coat that we have when were babies to keep us warm because we havent developed the right fat yet), Xerosis- really dry skin
Xerosis
Really dry skin due to not enough fat and VE, clinical sign of anorexia
Lanugo
Coat of skin on babies to keep them warm while they develop the right fat to moderate temperature (clinical of anorexia)
Clinical Sings of Bulimia
Scars, Calluses on hands (acid burns from pulling the trigger, Russell's signs), Bradycardia- heart slows down b/c no protein, Peripheral Edema (swelling of one leg or one side of the body), swollen face, cheeks
Bradycardia
heart rate slows down b/c no protein (clinical sign of bulimia)
Peripheral Edema
swelling of one leg or arm or one side of the body (clinical of bulimia)
Water Soluble Vitamins
VB(folate, niacin) VC, problem with deficiency since they are easy to excrete
Fat Soluble Vitamins
VA, VD, VE, VK
Vitamin Body Components
hormonal connection, participate in chemical reactions, regulate a variety of body processes
General Vitamin Sources
Enriched foods except folate because the process takes a lot of it out
Vitamin A Fuctions
Normal vision and reproduction, immune system, epithelial cell production, cell growth
Vitamin A deficiency
Night blindness (hard to adapt to light change) rods and cones, keratin starts to form over the eye to protect cornea = xenopthalmia
Vitamin A Toxicity
VA is held in liver and excess leads to yellowing of the skin,
during pregnancy excess can hurt the process of development that decides where the arms and legs go (accutane)
Vitamin D Deficiency
Rickets- bones to harden as they should
Vitamin D Factors
having kids, working night shift, making bone, maintenance on bone
Vitamin D Sources
Fish and Milk
Vitamin E Functions
major fat-soluble antioxidant found in cell, improves VA absorption, maintenance of nervous and immune system
Vitamin E Sources
Eating well, almonds, red peppers, mango
Vitamin E Deficiency
Hemolysis (breaking apart) RBC (red blood cells) from the oxidation of polyunsaturated fatty acids in cell membrance
Vitamin E Toxicity
can interfere with VK and blood clotting process
Vitamin K Function
Clots wounds
Vitamin K Deficiency
Might occur in newborns, long term acne medication, no gut bacteria to make it
Vitamin K Toxicity
None known, weird because its fat soluble
Anencephaly
born without brain from lack of folate
Vitamin B Function
Participates in over 200 reactions
Vitamin B Deficiency
Pallagra and Anencephaly
Vitamin C Function
Helps close wounds, antioxidant activity, immune system, synthesis of neurotransmitters and hormones
Vitamin C Toxicity
Kidney Stones, scurvy (rare for non-smokers), not enough collagen makes wounds start to reopen
Distribution of fat tells you what type of disease you are more prone towards getting
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Types of Fat
Visceral fat -protects organs by covering abdomen
Proteins that regulate hunger
Ghrelin- hormone secreted by stomach tells you to eat more
Leptin- eat less
CCK- eat less
PYY- eat less
Set point theory
body defends a certain weight like a thermastat
Factors Influencing weight
income, self esteem, mood, boredom, societal pressure
Factors for losing weight
motivation, calorie production, regular physical activity, muscles use more calories
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