Nutrition Module 4 Portage

Antiduretic hormone (ADH)

released by pituitary gland to signal kidneys to conserve water

Aldosterone

released from adrenal glands signaling the kidney to retain sodium which also leads to water retention

4 Major Functions of Vitamin C

1) Collagen Synthesis

2) Antioxidant Activity

3) Iron Absorption

4) Boosting Immunity

Bioavailability

the rate at and the extent to which a nutrient is absorbed and used

Vitamin E

An antioxidant found in cell membranes that decreases the risk for cancer and cell damage

Carotenoids

Plant pigments that play an important role in preventing cardiovascular disease

Major Minerals

more than 100mg/daily

Minor Minerals

less than 100mg/daily

Vitamin A

Night blindness is an early sign of a deficiency of this vitamin

Iron (2 types)

Heme-animal flesh, hemoglobin or myoglobin

nonheme- elemental

6 Ions for Water Balance

1) Sodium

2) Potassium

3) Chloride

4) Phosphate

5) Magnesium

6) Calcium

Extracellular

water outside the cell

Folate

Very important in pregnant women, deficiency can result in neural tube defects

8 B vitamins

1) thiamin

2) riboflavin

3) niacin

4) panthothenic acid

5) biotin

6) B-6

7) Folate

8) B-12

Absorbing more Iron

combine with heme iron or Vitamin C

Osmosis

when water moves from inside the cell to outside the cell

intracellular

within the cell

Vitamin D

Can be produced by the body

Sodium

a. fluid balance/nerve impulse transmision

b. table salt, processed foods, restaurants

c. OVER consumption=hypertension

Potassium

a. intracellular fluid control, nerve impulse transmission, muscle contractions

b. fruits, vegetables, whole grains, low-fat dairy

c. muscle cramps, confusion, cardiac arrythimias

Chloride

a. ectracellular fluid control, immune, hydrochloric acid in stomach

b. table salt

c. OVER consumption=high blood pressure

Calcium

a. teeth/bone structure, blood clotting, nerve impulse, muscle contractions

b. dairy, dark leafy greens, tofu, salmon

c. tetany muscles can't relax

Phosphorus

a. bone health

b. meat, cheese, milk, grains

c. N/A

Magnesium

a. bone health, production ATP, DNA, RNA

b. plants, milk, meat

c. irregular heartbeats, weakness, muscle pain, seizures

Iron

a. red blood cells, hemoglobin

b. animal flesh, vegetable, milk, eggs

c. anemia

Zinc

a. muscles, bones, wound healing, sexual organ maturation

b.beef, milk, poultry, peanuts, legumes

c. acne-like rash, diarrhea, hair loss, hypogeasia, hyposamia

Selenium

a. antioxidant, thyroid hormone metabolism

b. fish, meat, eggs, Brazil nuts

c. muscle pain, muscle wasting, specific heart disease

Iodide

a. growth and development, regulate metabolism, thyroid hormone synthesis

b. salt (added), seafood, dairy, grain

c. Goiter, cretinism

Copper

a. metabolism Iron, connective tissue, blood clotting, immune

b. liver, seafood, legumes, nuts, dried fruit, cocoa

c. low white cell, poor growth, bone loss, anemia

Fluoride

a. teeth health

b. water supply, supplements

c. mottling, tooth decay, cavaties

Chromium

a. transport glucose, insulin function

b. egg yolks, nuts, organ, meat

c. elevated cholesterol, tryglyceride levels

Thiamin (B-1)

a. release energy from carbs, promote metabolism of glucose

b. pork, legumes, milk, orange juice

c. beriberi, weakness, enlarged heart, severe edema

Riboflavin (B2)

a. antioxidant, needed for certain vitamin and mineral metabolism

b. enriched grains, meat, eggs, milk

c. ariboflavinosis, glossitis/cheilosis

Niacin (B-3)

a. nicotine acid/nicotinamide, coenzyme release of energy carbs, protein, fats

b. meat, enriched cereals, poultry, fish, body synthesize 50%

c. pellagra "rough skin" 4 D's

Pantothenic Acid

a. fatty acid production

b. avocados, sweet potatoes

c. none

Biotin

a. production glucose, fatty acid, DNA

b. cauliflower, liver, peanuts, cheese

c. none

Pyridoxine

a. protein, amino acids metabolism, white blood cells

b. animal sources

c. microcytic hypochromic anemia

Folate (B-11)

a. DNA synthesis, cell division

b. meats, fish, eggs, milk

c. megaglobastic anemia, neural tube defects

B-12

a. convert folate coenzymes DNA

b. meat, eggs, milk

c. megaloblastic anemia, pernicious anemia

hemochromatosis

hereditary disorder with an excessive buildup of iron deposits in the body

anemia

a deficiency of red blood cells, pale skin, poor temp regulation, fatigue, loss of appetite

water intake women

11 cups, 9 fluids

Water Intake Men

15 cups, 13 cups fluid

Avidin

A protein in raw egg whites that binds biotin

glossitis

inflammation of the tongue

cheilosis

a disorder of the lips characterized by crack-like sores at the corners of the mouth

Beriberi

I can't, I can't Thiamin deficiency

Antioxidants

Organic molecules that help protect the body from harmful chemicals called free radicals

water soluble ions

sodium, potassium, chloride, phosphate, magnesium, calcium