Life span nutrition

Fat-soluble vitamins

Vitamins A, D, E, K that are stored in body fat and the liver and can build up to toxic levels.

Water-soluble vitamins —

Vitamins B-complex and C that dissolve in water and are not stored much in the body.

Vitamin supplement recommendation — .

Most vitamins should be taken once daily and ideally with food unless directed otherwise

Vitamin E toxicity —

Can interfere with blood clotting and increase risk of bleeding.

Carotenoids —

Plant pigments found in fruits and vegetables that act as antioxidants and can convert to vitamin A.

Main source of vitamin D —

Sunlight exposure on the skin.

Function of vitamin D —

Helps absorb calcium and phosphorus and supports bone health.

Vitamin responsible for blood clotting —

Vitamin K.

Pellagra —

Disease caused by niacin (vitamin B3) deficiency; symptoms include dermatitis, diarrhea, dementia, and death.

Vitamin for eyesight —

Vitamin A.

Function of vitamin A —

Supports vision, immune function, and cell growth.

Function of vitamin D —

Helps maintain calcium balance and bone health.

Major sources of vitamin C —

Fruits and vegetables, especially citrus fruits, peppers, and broccoli.

Vitamin/mineral supplement recommendation —

Nutrients should come mainly from food; supplements are used when deficiencies exist.

Bioavailability —

The degree to which a nutrient is absorbed and used by the body.

Vitamin that helps absorb calcium —

Vitamin D.

Fortified food —

Food that has nutrients added that were not originally present.

Enriched food —

Food that has nutrients added back that were lost during processing.

Vitamin vs mineral difference —

Vitamins are organic compounds; minerals are inorganic elements.

Where most minerals are found in the body —

Bones and teeth.

Mineral deficiency occurs when —

Intake is too low, absorption is poor, or losses are high.

Major minerals —

Calcium, phosphorus, potassium, sodium, magnesium, chloride, sulfur.

Trace minerals —

Iron, zinc, iodine, copper, selenium, manganese.

Mineral linked to hypertension —

.

Sodium

Foods high in calcium —

Milk, cheese, yogurt, leafy greens, and fortified foods.

Other causes of anemia —

Vitamin B12 deficiency, folate deficiency, blood loss, or chronic disease.

Organ storing many minerals — .

Bones

Minerals commonly lacking in American diets —

Calcium, potassium, magnesium, and iron.

FDA role in supplements —

Regulates labeling and safety but supplements are not tested as strictly as medications.

Electrolytes —

Minerals that carry electrical charges in body fluids (sodium, potassium, chloride).

Function of zinc —

Supports immune function, wound healing, protein synthesis, and cell growth.

Functions of water in the body —

Regulates temperature, transports nutrients, removes waste, lubricates joints.

Main way the body loses water — .

Urine

Organ regulating water excretion — .

Kidney

Percent of human body composed of water —

About 60%.

Solute —

Substance dissolved in a liquid.

Solvent —

Liquid that dissolves a solute.

Osmosis —

Movement of water across a membrane from low solute concentration to high solute concentration.

Insensible water loss —

Water lost through breathing and skin evaporation. unmeasurable, daily fluid loss through skin diffusion and respiratory breathing.

Sensible water loss —

fluid excretion that can be measured and perceived by the senses.

Hyponatremia —

Low sodium concentration in the blood caused by excess water intake or sodium loss.

Antidiuretic hormone (ADH) —

Hormone that signals kidneys to retain water and reduce urine output.

Sports drink ingredients —

Water, sugar (glucose), sodium, potassium, and flavoring.

Recommended daily fluid intake —

About 3.7 L for men and 2.7 L for women from beverages and food.

Symptoms of hyponatremia —

Nausea, headache, confusion, muscle cramps, and seizures in severe cases.

Symptoms of dehydration —

Thirst, fatigue, dry mouth, dark urine, dizziness.

Indicator to drink fluids —

Thirst and dark-colored urine.