Nutrition final

Iron

Oxygen transport mineral

Iron deficiency

Anemia

Heme iron

Best absorbed iron form

Vitamin C

Improves iron absorption

Low stomach acid

Reduces iron absorption

Calcium

Bone structure and muscle contraction

Iodine deficiency

Goiter

Sodium

Extracellular fluid balance

Potassium

Intracellular fluid balance

Sodium

Mineral lost in sweat

Zinc

Immune function and wound healing

Vitamin D

Enhances calcium absorption

Ferritin

Iron storage form

Copper

Iron metabolism

Magnesium

Enzyme activation

Major minerals

Required in large amounts

Trace minerals

Required in small amounts

Sodium imbalance

Fluid balance disruption

Ferritin

Iron storage in body

Iodine

Required for thyroid hormone

Thirst

Triggered by increased osmolality

Osmolality

Solute concentration in blood

High osmolality

Water leaves cells

ADH

Water retention hormone

Aldosterone

Sodium retention hormone

Hyponatremia

Low sodium from overhydration

Hypernatremia

High sodium from dehydration

Kidneys

Fluid balance regulation

Potassium

Main intracellular electrolyte

Sodium

Main extracellular electrolyte

Dehydration

Increased osmolality

Increased blood volume

Suppresses thirst

High sodium intake

Fluid retention

ADH release

Triggered by high osmolality

Aldosterone

Regulates sodium balance

Osmosis

Water follows solutes

Endurance athletes

Risk of hyponatremia

Excess water intake

Diluted sodium

Sweat

Contains mostly sodium

Osmolality increase

Triggers thirst

Kidneys

Control fluid balance

Sodium

Controls extracellular fluid volume

Potassium

Controls heart function

Severe dehydration

Reduced blood volume

Hypothalamus

Thirst center location

Iron

Increased in pregnancy

Folate

Increased in pregnancy

Folate deficiency

Neural tube defects

Alcohol in pregnancy

Fetal alcohol spectrum disorder

Breast milk or formula

Infant first food

Honey in infants

Causes botulism

6 months

Solid food introduction age

Nutrient density

Toddler nutrition focus

Iron

Increased adolescent requirement

Thirst

Decreases with aging

Vitamin B12

Common deficiency in elderly

B12 deficiency

Anemia and nerve damage

Sarcopenia

Muscle loss with age

Metabolism

Decreases with age

2nd and 3rd trimester

Increased calorie needs

Iodine

Supports fetal brain development

Vitamin D

Supports infant bone development

Calcium

Key childhood nutrient

Iron need increase

Due to growth and menstruation

Calcium retention

Decreases with age

Alcohol

7 kcal per gram

Liver

Primary alcohol metabolism site

Alcohol dehydrogenase

Alcohol metabolism enzyme

Fatty liver disease

Chronic alcohol effect

Cirrhosis

Severe liver damage

Thiamine (B1)

Alcohol deficiency nutrient

Wernicke-Korsakoff syndrome

Thiamine deficiency disease

Dehydration

Effect of alcohol

Nutrient absorption

Reduced by alcohol

FASD

Alcohol in pregnancy effect

Carbohydrates

Primary exercise fuel

Glycogen

Stored carbohydrate

Muscle and liver

Glycogen storage sites

Glycogen depletion

Causes fatigue

Protein and carbohydrates

Post-workout priority

Creatine

Supports explosive power

Sweat

Sodium loss route

Dehydration

Reduces performance

Protein

Muscle repair function

Carbohydrates

Exercise energy source

40–140°F

Food danger zone

Cross contamination

Bacteria transfer between foods

Salmonella

Found in poultry

E. coli

Found in undercooked beef

Pathogens

Cause foodborne illness

Hygiene and cooking

Food safety prevention

Refrigerator

Safe thawing method

Pasteurization

Heat kills bacteria

Honey

Botulism risk in infants

Handwashing

Prevents infection

High osmolality

Triggers thirst

Stomach acid

Required for iron absorption

Intrinsic factor

Required for B12 absorption

Kidneys

Regulate sodium balance

Free radicals

Neutralized by antioxidants