Exam 3 Study Guide (Chapters 9-12)

What is the recommended intake of potassium? What is its role? What are the main contributors in our diet?

- A healthy adult should aim to consume 3,500-4,700 mg daily from foods. To increase your intake, incorporate a few potassium-rich foods into your diet, such as spinach, beet greens, potatoes and fish, such as salmon. - Potassium is one of the most important minerals in the body. It helps regulate fluid balance, muscle contractions and nerve signals. What's more, a high-potassium diet may help reduce blood pressure and water retention, protect against stroke and prevent osteoporosis and kidney stones. - Many fresh fruits and vegetables are rich in potassium: Bananas, oranges, cantaloupe, honeydew, apricots, grapefruit (some dried fruits, such as prunes, raisins, and dates, are also high in potassium) Cooked spinach.

Which minerals may play a role in raising blood pressure (hypertension)? Which nutrients may lower blood pressure? Which play a role in our heart rhythm?

- A healthy, balanced diet plays a major role in blood pressure control. And you should consume some specific minerals on a regular basis for good blood pressure management: calcium, magnesium, and potassium. - The DASH diet encourages you to reduce the sodium in your diet and eat a variety of foods rich in nutrients that help lower blood pressure, such as potassium, calcium and magnesium. By following the DASH diet, you may be able to reduce your blood pressure by a few points in just two weeks. - Potassium is a mineral that your cells, nerves, and muscles need to function properly. It helps your body regulate your blood pressure, heart rhythm and the water content in cells.

What may affect mineral bioavailability/absorption? What food sources may allow for improved bioavailability?

- Absorption is affected by a range of factors including interactions with other dietary components in the GI tract, e.g. vitamin C increases iron absorption, while tannins have an inhibitory effect. - VITAMIN C AND PLANT-BASED IRON. TOMATOES AND OLIVE OIL. TURMERIC AND BLACK PEPPER. VITAMIN D AND CALCIUM. COMPLIMENTARY PROTEINS. BEANS OR CHICKPEAS WITH RICE. FAT AND FAT-SOLUBLE VITAMINS.

Which electrolytes discussed in class are found inside the cell and which ones are found outside the cell?

- According to Mahan and her coauthors (2012), the most important electrolytes on the outside of the cells are sodium, calcium chloride and bicarbonate. The most important electrolytes inside the cells are potassium, magnesium and phosphate.

What is the difference between a vitamin and a mineral? What are the primary functions of each? Must we consume them every day to maintain health? Are they better derived from food or supplements?

- Although they are all considered micronutrients, vitamins and minerals differ in basic ways. Vitamins are organic and can be broken down by heat, air, or acid. Minerals are inorganic and hold on to their chemical structure. - Vitamins and minerals are considered essential nutrients—because acting in concert, they perform hundreds of roles in the body. They help shore up bones, heal wounds, and bolster your immune system. They also convert food into energy, and repair cellular damage. - Just like vitamins, minerals help your body grow, develop, and stay healthy. The body uses minerals to perform many different functions — from building strong bones to transmitting nerve impulses. Some minerals are even used to make hormones or maintain a normal heartbeat. - Nutrients from food vs. supplements. Although many people use dietary supplements, a recent study found that multivitamins, vitamin D, calcium, and vitamin C showed no advantage or added risk in the prevention of cardiovascular disease or premature death.

Which vitamins and minerals act as antioxidants in our body? Be familiar their primary function in the body and with primary food sources of each.

- Antioxidants are found in certain foods and may prevent some of the damage caused by free radicals by neutralising them. These include the nutrient antioxidants, vitamins A, C and E, and the minerals copper, zinc and selenium.

What nutrients play an important role in pregnancy? How might poor pregnancy outcomes be avoided?

- Calcium. Helps to build strong bones and teeth. ... Iron. Helps red blood cells deliver oxygen to your baby: Vitamin A. ... Vitamin C. ... Vitamin D. ... Vitamin B6. ... Vitamin B12. ... Folate (Folic Acid) - Poor sanitation might contribute to adverse pregnancy outcomes by promoting infection or by causing stress during pregnancy. Women might, for example, limit their intake of food and water to avoid having to use inadequate toilet facilities, thereby adversely affecting the health of their unborn child.

What may aid or prohibit absorption of these nutrients?

- Eat a variety of foods in one meal. ... Pair vitamin C-rich foods with iron. ... Include healthy fats with each meal. ... Take a probiotic. ... Avoid drinking tea at mealtimes. ... Take a break from caffeine and alcohol. ... Manage stress levels. ... Hydrate.

What are good sources of each of these nutrients?

- Fatty fish, like tuna, mackerel, and salmon. Foods fortified with vitamin D, like some dairy products, orange juice, soy milk, and cereals. Beef liver. Cheese. Egg yolks.

What is the timeline for building and/or losing bone density?

- For women, bone loss is fastest in the first few years after menopause, but it continues gradually into the postmenopausal years. As bone density loss occurs, osteoporosis can develop. This process is slower by 10 years in men.

What are some mineral characteristics of hard water, soft water and bottled water?

- Hard water... is water that contains an appreciable quantity of dissolved minerals (like calcium and magnesium). Soft water... is treated water in which the only ion is sodium. As rainwater falls, it is naturally soft.

What is a free radical? How does an antioxidant combat free radicals?

- In chemistry, a radical is an atom, molecule, or ion that has an unpaired valence electron. With some exceptions, these unpaired electrons make radicals highly chemically reactive. Many radicals spontaneously dimerize. Most organic radicals have short lifetimes. - Antioxidants are molecules that prevent the oxidation of other molecules. Antioxidants are chemicals that lessen or prevent the effects of free radicals. They donate an electron to free radicals, thereby reducing their reactivity. ... No single antioxidant can combat the effects of every free radical.

Which are responsible for blood cell synthesis?

- In the human adult, the bone marrow produces all of the red blood cells, 60-70 percent of the white cells (i.e., the granulocytes), and all of the platelets. The lymphatic tissues, particularly the thymus, the spleen, and the lymph nodes, produce the lymphocytes (comprising 20-30 percent of the white cells).

What vitamins and minerals play an important role in bone health?

- Inadequate intake of nutrients important to bone increases the risk for bone loss and subsequent osteoporosis. The process of bone formation requires an adequate and constant supply of nutrients, such as calcium, protein, magnesium, phosphorus, vitamin D, potassium, and fluoride.

Which nutrients are involved in blood health?

- Iron - Zinc - Copper - Vitamin K - Folate - Vitamin B12

What is osmosis? How is this important for fluid balance within our body?

- Osmosis is a process by which molecules of a solvent tend to pass through a semipermeable membrane from a less concentrated solution into a more concentrated one, thus equalizing the concentrations on each side of the membrane. - By diffusion of water or solutes, osmotic balance ensures that optimal concentrations of electrolytes and non-electrolytes are maintained in cells, body tissues, and in interstitial fluid. Solutes or water move across a semi-permeable membrane, causing solutions on either side of it to equalize in concentration.

What disease(s) is/are related to poor bone health?

- Osteoporosis, or porous bone, is a disease characterized by low bone mass and structural deterioration of bone tissue, leading to bone fragility and an increased risk of fractures of the hip, spine, and wrist. Men as well as women are affected by osteoporosis, a disease that can be prevented and treated.

What influences body water content?

- Overall your body weight can be 45-65% water. Your body water percentage is influenced by your age, gender, and fitness level. Even though you are made up of mostly of water, how much do you really know about the effect this major element has on your body?

Who may benefit from a supplement?

- People who may benefit from vitamin and mineral supplements include: pregnant women. women who are breastfeeding. people who drink alcohol above the amount that is recommended for reducing risk of disease (one standard drink a day for non-pregnant women and two for men).

What are biological and modifiable factors that contribute to bone health (both growth and loss of bone)?

- Physical activity and calcium and vitamin D intake are now known to be major contributors to bone health for individuals of all ages.

How is bone structure maintained?

- Remember, bone is a live tissue just like the kidneys, heart, and other organs of the body. This live tissue continuously remodels itself to maintain maximal BMD and to repair any small (or large) damage (such as fractures). ... The osteoblasts are less efficient at making bone than the osteoclasts are at removing it.

What conditions or deficiencies may lead to anemia? What are good food sources of these nutrients?

- Slow, chronic blood loss within the body — such as from a peptic ulcer, a hiatal hernia, a colon polyp or colorectal cancer — can cause iron deficiency anemia. Gastrointestinal bleeding can result from regular use of some over-the-counter pain relievers, especially aspirin. A lack of iron in your diet. - IRON sources: Fortified breakfast cereals. Share on Pinterest Fortified cereals can provide all the iron a person needs during the day. ... Cooked oysters. ... White beans. ... Dark chocolate. ... Organ meats. ... Soybeans. ... Lentils. ... Spinach.

Which nutrient are American's more likely to be deficient in? Which nutrient are American's less likely to be deficient in?

- Some American adults get too little vitamin D, vitamin E, magnesium, calcium, vitamin A and vitamin C (Table B1). More than 40 percent of adults have dietary intakes of vitamin A, C, D and E, calcium and magnesium below the average requirement for their age and gender. - Vitamin B6. Pyridoxine, commonly known as vitamin B6, is crucial for brain development among unborn babies as well as infants and toddlers, and is important for the immune system. ... Iron. ... Vitamin D. ... Iodine. ... Vitamin C. ... Vitamin B12. ... Calcium. ... Magnesium.

What are the risks associated with taking a supplement?

- Taking more than you need costs more and might also raise your risk of side effects. For example, too much vitamin A can cause headaches and liver damage, reduce bone strength, and cause birth defects. Excess iron causes nausea and vomiting and may damage the liver and other organs.

What is the DASH diet? What is it high in? What is it low in? What food sources does it promote?

- The DASH diet is a dietary pattern promoted by the U.S.-based National Heart, Lung, and Blood Institute to prevent and control hypertension. The DASH diet is rich in fruits, vegetables, whole grains, and low-fat dairy foods. - Fruits, low-fat foods, whole grains - Low in sodium - Fruits, natural, organic

How is root cause (i.e. which vit/mineral deficiency) of anemia identified or distinguished?

- The Root Causes of Anemia. Anemia is a condition that occurs when the oxygen-carrying capacity of blood is deficient. ... Although there are sometimes underlying illnesses that cause anemia, it can be useful to think in terms of two separate root causes: a lack of red blood cells or a lack of iron.

What are the primary functions of red blood cells?

- The main job of red blood cells, or erythrocytes, is to carry oxygen from the lungs to the body tissues and carbon dioxide as a waste product, away from the tissues and back to the lungs. Hemoglobin (Hgb) is an important protein in the red blood cells that carries oxygen from the lungs to all parts of our body.

Which are responsible for blood clotting?

- The platelets are responsible for blood clotting. Interstitial fluid that surrounds cells is separate from the blood, but in hemolymph, they are combined. In humans, cellular components make up approximately 45 percent of the blood and the liquid plasma 55 percent.

How is vitamin content within our food preserved? How is it diminished?

- The three R's for nutrient preservation are to reduce the amount of water used in cooking, reduce the cooking time and reduce the surface area of the food that is exposed. Waterless cooking, pressure cooking, steaming, stir-frying and microwaving are least destructive of nutrients. Frozen vegetables can be steamed. - Heat, light, exposure to air, cooking in water and alkalinity are all factors that can destroy vitamins. If food is not eaten within several days, freezing is the best method to retain nutrients.

What is the difference between heme and non-heme iron? What are good sources? Which is utilized best within our bodies? How might iron absorption be increased/decreased?

- The two forms of dietary iron are Heme Iron and Non-Heme Iron: Heme iron is found only in meat, poultry, seafood, and fish, so heme iron is the type of iron that comes from animal proteins in our diet. Non-heme iron, by contrast, is found in plant-based foods like grains, beans, vegetables, fruits, nuts, and seeds. - Heme iron is found only in meat, poultry, seafood, and fish, so heme iron is the type of iron that comes from animal proteins in our diet. Non-heme iron, by contrast, is found in plant-based foods like grains, beans, vegetables, fruits, nuts, and seeds. - Our bodies absorb the iron from animal-based protein (heme iron) better than the iron from plant-based protein (non-heme). ... People who eat meat are getting both non-heme and heme iron while vegetarians only get non-heme, even if they include dairy and eggs. - Substances (such as polyphenols, phytates, or calcium) that are part of some foods or drinks such as tea, coffee, whole grains, legumes and milk or dairy products can decrease the amount of non-heme iron absorbed at a meal. Calcium can also decrease the amount heme-iron absorbed at a meal.

What role do vitamins/minerals play in energy metabolism?

- These vitamins are essential for a fully functioning metabolism. The main function of the B vitamins is to help your body metabolize carbohydrates, proteins, and fats, and to use the stored energy in food. Thiamine (B-1), for example, helps the body cells convert carbohydrates into energy.

What is unique about vitamin B12 and its absorption? What are good food sources?

- This mix of vitamin B12 and intrinsic factor is then absorbed into the body in part of the gut called the distal ileum. Pernicious anaemia causes your immune system to attack the cells in your stomach that produce the intrinsic factor, which means your body is unable to absorb vitamin B12. - Food. Vitamin B12 is naturally found in animal products, including fish, meat, poultry, eggs, milk, and milk products. Vitamin B12 is generally not present in plant foods, but fortified breakfast cereals are a readily available source of vitamin B12 with high bioavailability for vegetarians [5,13-15].

How is bone health measured (i.e. what is measured or what is an indicator used to determine if bones are healthy or not).

- Vitamin D is important for good bone health because it aids in the absorption and utilization of calcium. There is a high prevalence of vitamin D insufficiency in nursing home residents, hospitalized patients, and adults with hip fractures. Physical activity is important for bone health throughout life.

Which vitamins are considered fat-soluble and which are water-soluble? Which vitamins are stored in the body vs. eliminated? Where are they stored? Which are more likely to reach a level of toxicity? Where are minerals stored?

- Vitamins are classified as either fat soluble (vitamins A, D, E and K) or water soluble (vitamins B and C). This difference between the two groups is very important. It determines how each vitamin acts within the body. The fat soluble vitamins are soluble in lipids (fats). - Water-soluble vitamins dissolve in water and aren't stored by the body; any excess is eliminated by the kidneys. Since these vitamins don't stay in the body, a continuous daily supply is needed in our diet. Water-soluble vitamins are made up of eight B vitamins (the B vitamin complex) and vitamin C. - Vitamins A, D, E, and K, the fat-soluble vitamins, bind to fat in the stomach and are then stored in fatty tissues and the liver. These vitamins are not excreted readily, and when taken in excess, they can build up in the body and lead to unwanted, and potentially dangerous, adverse effects. - The ones that cannot be stored or getting rid of. - Minerals are also stored in the body. For example, calcium and other minerals are stored in your bones. The difference between vitamin and mineral storage is that minerals are stored mainly for metabolism and structure, not nutrient reserves.

What are the recommended intakes of sodium? What are the main contributors of sodium in our diet? What would be good food choices for a low-sodium diet?

- What should my daily sodium intake be? The American Heart Association recommends no more than 2,300 milligrams (mg) a day and moving toward an ideal limit of no more than 1,500 mg per day for most adults. - Foods like grains, baked goods, and meats may not taste salty, but they add up to major sources of daily sodium because they are eaten so often. The majority of Americans' daily sodium intake comes from grains and meat, and other top contributors include processed poultry, soups, and sandwiches. - When reading food labels, low sodium is defined as 140 mg of sodium per serving. ... Items with 400 mg or more of sodium are high in sodium. High sodium food additives include salt, brine, or other items that say sodium, such as monosodium glutamate. Eat more home-cooked meals.

What is oxidation? What is reduction? (There was a mnemonic device mentioned in class to help you remember this).

- the process or result of oxidizing or being oxidized. - Redox is a type of chemical reaction in which the oxidation states of atoms are changed. Redox reactions are characterized by the actual or formal transfer of electrons between chemical species, most often with one species undergoing oxidation while another species undergoes reduction.

How can you identify food sources that are rich in antioxidants - specifically vitamin C?

- vitamin C - oranges, blackcurrants, kiwifruit, mangoes, broccoli, spinach, capsicum and strawberries. vitamin E - vegetable oils (such as wheatgerm oil), avocados, nuts, seeds and whole grains. zinc - seafood, lean meat, milk and nuts.

Be familiar with the regulation of dietary supplements.

The U.S. Food and Drug Administration (FDA), which regulates dietary supplements, requires that companies submit safety data about any new ingredient not sold in the United States in a dietary supplement before 1994.