Human Nutritional Needs > Unit 3 Lite > Flashcards

Unit 3 Lite Flashcards

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1
Q

Sodium primary functions

A
  • Fluid balance
  • Acid/base balance
  • Transmission of nerve impulses
  • Muscle contractions
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2
Q

Sodium recommended intake

A

AI: Adults 1.5 g/day

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3
Q

Sodium food sources

A

Tables salt, pickles, canned soups, snack foods, cured lunch meats, canned tomato products

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4
Q

Sodium toxicity s/s

A

Water retention, high BP, loss of Ca in urine

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5
Q

Potassium primary functions

A
  • Fluid balance
  • Transmission of nerve impulses
  • Muscle contractions
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6
Q

Potassium recommended intake

A

AI: Adults 4.7 g/day

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7
Q

Potassium food sources

A

Most fresh fruits and veggies, potatoes, bananas, tomato juice, orange juice, melons

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8
Q

Sodium deficiency s/s

A

Muscle cramps, dizziness, fatigue, nausea, vomiting, mental confusion

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9
Q

Potassium toxicity s/s

A

Muscle weakness, vomiting, irregular heartbeat

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10
Q

Potassium deficiency s/s

A

Muscle weakness, paralysis, mental confusion, irregular heartbeat

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11
Q

Phosphorus primary functions

A
  • Fluid balance
  • Bone formation
  • Component of ATP
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12
Q

Phosphorus recommended intake

A

RDA: Adults 700 mg/day

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13
Q

Phosphorus food sources

A

Milk, cheese, yogurt, soy milk and tofu, legumes, nuts, poultry

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14
Q

Phosphorus toxicity s/s

A

Muscle spasms, convulsions, low blood Ca

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15
Q

Phosphorus deficiency s/s

A

Muscle weakness, muscle damage, bone pain, dizziness

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16
Q

Chloride primary functions

A
  • Fluid balance
  • Transmission of nerve impulses
  • Component of HCl
  • Antibacterial
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17
Q

Chloride recommended intake

A

AI: Adults 2.3 g/day

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18
Q

Chloride food sources

A

Table salt

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19
Q

Chloride toxicity s/s

A

None known

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20
Q

Chloride deficiency s/s

A

Dangerous blood acid-base imbalances, irregular heartbeat

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21
Q

Calcium primary functions

A
  • Primary component of bone
  • Acid-base balance
  • Transmission of nerve impulses
  • Muscle contraction
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22
Q

Calcium recommended intake

A

RDA: Adults 19-50 and men 51-70: 1,000 mg/day
Women aged 51-70 and adults 70+: 1,200 mg/day

UL for adults 19-50: 2,500 mg/day
51+: 2,000 mg/day

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23
Q

Calcium food sources

A

Milk, yogurt, cheese (these are the best absorbed form), sardines, collards, spinach, Ca-fortified juices

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24
Q

Calcium toxicity s/s

A

Mineral imbalances, shock, kidney failure, mental confusion

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25
Calcium deficiency s/s
Osteoporosis, convulsions, heart failure
26
Magnesium primary functions
- Component of bone - Muscle contractions - Assists more than 300 enzymes
27
Magnesium recommended intake
RDA: Men 19-30, 400 mg/day Men 30+, 420 mg/day Women 19-30, 310 mg/day Women 30+, 320 mg/day UL 350 mg/day (?? women only?)
28
Magnesium food sources
greens, grains, seeds, nuts, legumes
29
Magnesium toxicity s/s
None known
30
Magnesium deficiency s/s
Low blood Ca, muscle spasms or seizures, nausea, weakness, increased risk for chronic diseases such as heart disease, hypertension, osteoporosis, T2D
31
Sulfur primary functions
- Component of certain B-vitamins and amino acids - Acid-base balance - Detoxification of liver
32
Sulfur recommended intake
No DRI
33
Sulfur food sources
Protein-rich foods
34
Sulfur toxicity s/s
None known
35
Sulfur deficiency s/s
None known
36
Fluoride primary functions
- Development and maintenance of healthy teeth and bones
37
Fluoride recommended intake
RDA: Men, 4 mg/day Women 3 mg/day UL: 2.2 mg/day for children aged 4-8 10 mg/day for children 8+
38
Fluoride food sources
Fish, seafood, legumes, whole grains, drinking water (variable)
39
Fluoride toxicity s/s
Fluorosis of teeth
40
Fluoride deficiency s/s
Dental caries, low bone density
41
Iron primary functions
- Component of hemoglobin in blood cells - Component of myoglobin in muscle cells - Assists in many enzyme systems
42
Iron recommended intake
RDA: Adult men, 8 mg/day Women 19-50, 18 mg/day Women 50+, 8 mg/day
43
Iron food sources
Meat, fish, poultry (these are the best-absorbed form of iron), fortified cereals, legumes, spinach
44
Iron toxicity s/s
Nausea, vomiting, diarrhea, dizziness, confusion, rapid heartbeat, organ damage, death
45
Iron deficiency s/s
ID microcytic anemia, hyperchromic anemia
46
Manganese primary functions
- Assists in many enzyme systems | - Synthesis of protein found in bone and cartilage
47
Manganese recommended intake
AI: Men, 2.3 mg/day Women, 1.8 me/day UI 11 mg/day for adults
48
Manganese food sources
Whole grains, nuts, leafy veggies, tea
49
Manganese toxicity s/s
Impairment of neuromuscular system
50
Manganese deficiency s/s
Impaired growth and repro function, reduced bone density, impaired glucose and lipid metabolism, skin rash
51
Zinc primary functions
- Assists more than 100 enzymes - Immune system function - Growth and sexual maturation - Gene regulation
52
Zinc recommended intake
RDA: Men, 11 mg/day Women 8 mg/day UI 40 mg/day
53
Zinc food sources
Meat, fish, poultry (best-absorbed form of zinc), fortified cereals, legumes
54
Zinc toxicity s/s
Nausea, vomiting, diarrhea, headaches, depressed immune function, reduced absorption of copper
55
Zinc deficiency s/s
Growth retardation, delayed sexual maturation, eye and skin lesions, hair loss, increased incidence of illness and infection
56
Chromium primary functions
- Glucose transport - Metabolism of DNA and RNA - Immune function and growth
57
Chromium recommended intake
AI: Men 19-50: 35 µg/day Men 50+: 30 µg/day Women 19-50: 25 µg/day Women 50+: 20 µg/day
58
Chromium food sources
Whole grains, brewers yeast
59
Chromium toxicity s/s
None known
60
Chromium deficiency s/s
Elevated BG and blood lipids, damage to brain and nervous system
61
Copper primary functions
- Assists many enzyme systems | - Iron transport
62
Copper recommended intake
RDA: Adults 900 µg/day UL: 10 mg/day
63
Copper food sources
Shellfish, organ meats, nuts, legumes
64
Copper toxicity s/s
Nausea, vomiting, diarrhea, liver damage
65
Copper deficiency s/s
Anemia, reduced levels of WBC, osteoporosis in infants and growing children
66
Iodine primary functions
- Synthesis of thyroid hormones - Temperature regulation - Reproduction and growth
67
Iodine recommended intake
RDA: Adults 150 µg/day UL: 1,100 µg/day
68
Iodine food sources
Iodized salt, saltwater, seafood
69
Iodine toxicity s/s
Goiter
70
Iodine deficiency s/s
Goiter, hypothyroidism, cretinism in infant of mother who is deficient
71
Molybdenum primary functions
Assists many enzyme systems
72
Molybdenum recommended intake
RDA: 45 µg/day | UL 2 mg/day
73
Molybdenum food sources
Legumes, nuts, grains
74
Molybdenum toxicity s/s
Symptoms not well defined in humans
75
Molybdenum deficiency s/s
Abnormal metabolism of sulfur-containing compounds
76
Selenium primary function
Required for carbohydrate and fat metabolism
77
Selenium recommended intake
RDA: Adults 55 µg/day | UL 400 µg/day
78
Selenium food sources
Nuts, shellfish, meat, fish, poultry, whole grains
79
Selenium toxicity s/s
Brittle hair and nails, skin rashes, nausea and vomiting, weakness, liver disease
80
Selenium deficiency s/s
Specific forms of heart disease and arthritis, impaired immune function, muscle pain and wasting, depression hostility
Human Nutritional Needs
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