HN&F exam 4

major

minerals needed in greater amounts are classified as:

trace

minerals needed in smaller amounts are classified as:

selenium

functions as an antioxidant

flouride

prevents cavities

major sources of water in diet

water
1/3 total water intake
fruits and veggies
other beverages (juice/soda)

major functions of water in diet

acid/base balance
temperature regulation

water in the diet

total % based on muscle mass
men need more

hyponatremia

water intoxication
rare
occurs from low sodium levels in the blood

sodium

#1 source is table salt
common for intakes above the Upper level
deficiency is rare in the US

electrolytes

major functions
fluid balance
muscle and nerve function

potassium

roles: fluid and electrolyte balance
nerve impulse transmission and muscle contraction

potassium

major sources: fruits and veggies

heme iron

animal sources
higher bioavailability

nonheme iron

plant and animal foods
vitamin C as an absorption enhancer

zinc

role in immune function

zinc sources

protein-rich foods
milk, cheese, yogurt, shellfish, and meat

iodine

helps regulate:
body temp
metabolic rate
reproduction and growth

iodine souces

iodized salt, seafood, seaweed

vitamins

non energy yielding

water soluble

vitamins B and C
excess excreted by the kidneys through urine
classified as:

fat soluble

vitamins A, D, E, K
primarily absorbed in small intestine
classified as:

riboflavin

often lost during processing
fortified in cereals and milk

niacin

deficiency seen in alcoholics

B vitamins

act mainly as coenzymes

folate (folic acid)

the only vitamin that the synthetic form is absorbed better than the natural form
mandatory fortification in grains

Vitamin A

important in vision
high amounts found in cantaloupe

Vitamin C

highest in fruits and veggies
please eat them so sickness is less impactful

Vitamin D

critical in bone health
is not essential due to not needing to eat it because we can synthesize it ourselves
can create a calcium deficiency

Vitamin E

an antioxidant
found in many oils

Vitamin K

involved in clotting of the blood

upper level

mainly fat soluble since they are not excreted through the urine

bioavailability

the amount of the vitamin actually absorbed and utilized