Human Nutrition Chapter 7+8

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Functions of Water

• Transport Vehicle

• Solvent

• Cleansing Agent

• Lubricant

• Cushion

• Coolant

Function of Sodium

• Fluids and electrolyte balance

• Maintains acid base balance

Calcium Roles

• Regulates ion transport

• Maintains normal blood pressure

• Essential for blood clotting

• Essential for muscle contraction

• Activates cellular enzymes

Phosphorus Functions

• Mineralization of bones + teeth

• Part of phospholipds

• Important in genetic material

• Energy metabolism

• Buffering systems

Magnesium Functions

• Bone mineralization

• Enzyme activation

• Heart function

• Immune function

• Muscle contraction

• Nerve function

• Protein synthesis

• Protein synthesis

• Tooth maintenance

Calcium Sources

• Sardines (with bones)

• Milk

• Tofu

• Yogurt

• Cheddar Cheese

• Turnip Greens (Cooked)

• Waffle

Phosphorus Sources

• Cottage Cheese

• Milk

• Navy Beans (Cooked)

• Salmon (Canned w/ bones)

• Sirloin Steak (Lean)

• Sunflower Seeds

Magnesium Sources

• Spinach (Cooked)

• Black Beans (Cooked)

• Soy Milk

• Bran Cereal

• Sunflower Seeds

• Yogurt (Plain)

Calcium Deficiency

• Osteoporosis

• Osteopenia

Phosphorus Deficiency

• Muscular weakness

• Bone Pain

Magnesium Deficiency

• Weakness

• Confusion

• Hallucination

• Growth Failure (in kids)

• Convulsions

Magnesium Toxicity

• Diarrhea

• pH imbalance

• Dehydration

Phosphorus Toxicty

• Calcification of soft tissue

Potassium Functions

• Maintains normal fluid and electrolyte balance

• Facilitates chemical reactions

• Supports cell integrity

• Assists in nerve functioning and muscle contractions

Potassium Deficiency

• Muscle weakness

• Paralysis

• Confusion

Potassium Toxicity

• Muscle weakness

• Vomiting

• Can stop the heart (If injected into a vein of an adult)

Potassium Sources

• Orange Juice

• Butternut Squash (baked)

• Lima Beans (Cooked)

• Wild Salmon (Cooked)

• Baked Potato

• Avocado

Chloride Functions

• Helps maintain fluid balance

• Maintains acidity of the stomach, necessary for protein digestion

Iodine Functions

• Works with the hormone thyroxine

• Regulates metabolic rate

• Regulates temperature, reproduction, growth, and heart function

Iodine Deficiency

• Goiters

• Cretinism

Iodine Sources

• Seafood

• Salt

• Produce grown in iodine-rich soil

Functions of Iron

• Carries oxygen as part of hemoglobin in blood or myoglobin in muscles

• Required for cellular energy metabolism

Iron Deficiency

• Anemia

• Weakness

• Fatigue

• Headaches

• Impaired mental and physical work performance

• Impaired immunity

• Pale Skin

• Pica

Iron Toxicity

• GI distress

• Infections

• Skin pigmentation

• Organ damage

• Joint pain

Iron Sources

• Clams (Steamed)

• Beef Steak

• Navy Beans (Cooked)

• Black Beans (Cooked)

• Enriched Cereal

• Spinach (Cooked)

• Swiss Chard (Cooked)

• Beef Liver (Cooked)

Zinc Functions

• Activates many enzymes

• Associated with hormones

• Synthesis of genetic material and proteins

• Transport of vitamin A

• Taste perception

• Wound healing

• Reproduction

Zinc Deficiency

• Growth retardation

• Delayed sexual maturation

• Impaired immune function

• Hair loss

• Eye and skin lesions

• Loss of appetite

Zinc Toxicity

• Loss of appetite

• Impaired immunity

• Reduced iron absorption

• Low HDL cholesterol

Zinc Sources

• Oysters (Steamed)

• Beef Steak (Lean)

• Yogurt (Plain)

• Shrimp (Cooked)

• Enriched Cereal

• Pork Chop

Fat-soluble vitamins

Vitamins A, D, E, K

Water-soluble vitamins

B vitamins and Vitamin C

Functions of Vitamin A

• Eyesight

• Gene regulation

• Epithelial tissue

• Cell differentiation

• Immune function

• Reproduction and growth

Beta-carotene Toxicity

Harmless yellowing of skin

Vitamin A Functions

• Vision

• Maintenance of Cornea

• Epithelial cells

• Mucous membranes

Vitamin A Deficiency

• Night blindness

• Corneal drying (Xerosis)

• Corneal blindness (Xerophthalmia)

• Impaired growth

• Keratin lumps on the skin

• Impaired immunity

Vitamin A Toxicity

• Nausea

• Vomiting

• Headache

• Vertigo

• Blurred Vision

• Uncoordinated muscles

• Increased pressure inside the skull

• Birth Defects

Vitamin A Sources

• Fortified Milk

• Carrots (Cooked)

• Sweet Potato (Baked)

• Spinach (Cooked)

• Beef Liver (Cooked)

• Bok Choy (Cooked)

• Apricots

Vitamin D Functions

• Mineralization of bones and teeth

Vitamin D Defiency

• Abnormal Bone Growth

• Osteomalacia in adults

• Malformed teeth

• Muscle spasms

Viitamin D Toxicity

• Elevated blood calcium

• Calciication of soft tissues

• Excessive thirst

• Headache

• Nausea

• Weakness

Vitamin D Sources

• Enriched Cereal

• Sardines

• Salmon or Mackerel

• Sunlight

• Cod-Liver Oil

• Fortified Milk

• Tuna (light, canned)

Vitamin C Functions

• Collagen synthesis

• Forms scar tissue

• Provides matrix for bone growth

• Antioxidant

• Restores Vitamin E

• Supports immune system

• Boosts iron absorption

Vitamin C Defiency

• Scurvy

• Fatigue

• Bleeding gums

• Bruises

• Bone Fragility

• Joint pain

• Poor wound healing

• Frequent infections

Vitamin C Toxicity

• Nausea

• Abdominal cramps

• Diarrhea

• Rashes

• Interference with medical tests and drug therapies

• Aggravation of gout or kidney stones

Vitamin C Sources

• Sweet Red Pepper (chopped, raw)

• Brussel Sprouts (Cooked)

• Grapefruit

• Sweet Potato

• Orange Juice

• Green Pepper (chopped, raw)

• Broccoli (Cooked)

• Strawberries

• Bok Choy (Cooked)