Chapter 7 nutrition

What is magnesium?

About 50 percent of the magnesium in the body is in the bones. Magnesium is a part of chlorophyll, the green pigment found in plants, so green leafy vegetables are one good source. Other good plant sources of magnesium are beans and nuts. The magnesium content of refined foods is usually low. Although magnesium is present in many foods, it usually occurs in small amounts.

What are the functions of zinc?

Acts as cofactor for nearly 100 enzymes Involved in protein, carbohydrate, and fat metabolism Involved in DNA synthesis Helps immune function and wound healing Helps children grow and develop Taste foods

How much water do we need?

Adequate Intake (AI) for water is based on the average water consumption of people who are adequately hydrated. Women 2.7 liters/day—about 11.5 cups Men 3.7 liters/day—about 15.5 cups The AI includes fluids you drink and also the water in food (about 20 percent of AI). Caffeine in coffee does not dehydrate you.

Can sodium be harmful?

Americans overconsume sodium (high in processed and restaurant foods), which can raise blood pressure—a risk factor for heart disease and stroke. Sodium Adequate Intake: 1,500 mg/day for individuals 9-50 years old Actual intake is 3,500 mg/day African Americans, individuals with high blood pressure, diabetes or chronic kidney disease, or people 51 and older need to watch their sodium intake.

What are the functions of calcium?

Builds and rebuilds bones and teeth Squeezes and relaxes muscles Sends and receives nerve signals Clots blood Keeps a normal heartbeat Lower blood pressure

What is caffeine?

Caffeine is a naturally occurring stimulant found in the plants such as the coffee bean, the tea leaf, the kola nut, and the cocoa bean. Moderate use of caffeine is fine: defined as up to 300 milligrams or about 3 cups (8 fl. oz.) of coffee daily. Caffeine stimulates the nervous and cardiovascular systems—improves mood, decreases fatigue, and increases attentiveness. With frequent use, tolerance develops. At high doses (600 mg—6 cups of coffee), caffeine can cause nervousness, sweating, tenseness, upset stomach, anxiety, insomnia. Caffeine can be mildly addicting—causes symptoms such as headache, fatigue, irritability, depression, poor concentration. It peaks 24 to 48 hours after last caffeine. Moderate use of caffeine (3 cups of coffee/day or less) is fine.

What is calcium?

Calcium is the most abundant mineral in the body. About 99 percent of calcium and phosphorus in the body is in your bones and teeth. Bones are constantly being rebuilt. Up to 90 percent of peak bone mass is acquired by age 18 in girls and by age 20 in boys. Bone mass grows until you are about 30. Women experience bone loss after menopause, which can lead to osteoporosis. Calcium can be toxic when large doses (over 2500 mg/day) of supplements are taken.

What are foods high in sodium?

Cured and/or smoked meats and fish—bacon, sausage, ham, frankfurters, many luncheon meats, etc. Many cheeses—especially processed Salted snack foods Foods prepared in brine—pickles, olives Canned vegetables, tomato products, soups, and vegetable juices Frozen convenience foods such as pizza Prepared mixes for stuffing, rice dishes, and breading Salad dressings Certain seasonings: soy sauce, garlic salt, onion salt, MSG, seasoned salt Condiment and sauces such as Worcestershire sauce, horseradish, ketchup

What is the DASH diet?

Emphasizes: Vegetables Fruits Low-fat and fat-free milk and milk products Also includes whole grains, poultry, seafood, and nuts Low in sodium, red and processed meats, sweets, and sugar-containing beverages

What are examples of functional beverages?

Examples of functional beverages (drinks enhanced with ingredients added to provide specific health benefits beyond general nutrition) Sports drinks Fitness waters Energy drinks Enhanced teas, fruits drinks, waters, etc. containing added vitamins, minerals, phytochemicals, and/or herbs

What is iodine?

Iodine is in iodized salt. Iodine is part of two important hormones that maintain a normal metabolic rate in your body and are essential for normal growth and development, body temperature, nerve and muscle function, and much more.

What is iron deficiency?

Iron deficiency: iron stores are used up, resulting in fatigue. Problems with iron deficiency and iron-deficiency anemia are more common in adolescent females and women of childbearing age, as well as toddlers. Iron-deficiency anemia: more severe. This is when your iron stores become severely depleted. Causes fatigue, decreased work and school performance, and decreased immune function.

What is iron?

Iron is a key component of hemoglobin, a part of red blood cells that carries oxygen to the cells in the body. Iron is also part of myoglobin, a muscle protein that stores and carries oxygen that the muscles use to contract. Best sources of iron: meat, poultry, fish

What are the functions of water?

It serves as the medium for many metabolic activities—needed for digestion and nutrient absorption, too. Water carries nutrients to the cells and carries away wastes. Over 90% of blood is water. Water in blood helps you maintain a normal temperature and removes heat in sweat. Part of body lubricants. Water helps cushion the joints and internal organs. Water keeps tissues in your eyes, lungs, and air passages moist. It surrounds and protects the fetus during pregnancy.

What are the functions of Magnesium?

Keeps bones and teeth strong Supports normal muscle and nerve function Supports immune system function Promotes enzyme systems involved in energy metabolism May reduce blood pressure

What are the functions of potassium?

Maintains fluid balance and acid-base balance Contracts muscles including maintaining a normal heartbeat Sends nerve impulses Lowers blood pressure

What is iron absorption?

Most iron in animal foods, called heme iron, is absorbed much better than is iron in plant foods (nonheme iron). The presence of vitamin C in a meal increases nonheme iron absorption, as does consuming meat, poultry, or fish, at the same meal. The following decrease the absorption of nonheme iron: calcium, polyphenols found in tea and coffee, and phytic acid in legumes and grains.

What is heme vs non heme?

Only foods derived from animal flesh provide heme but they also contain nonheme iron All iron in foods derived from plants is non heme iron

What are Americans consuming too little of?

Potassium, Calcium and magnesium

What is sodium?

Sodium, potassium, and chloride are collectively referred to as electrolytes because when dissolved in body fluids, they separate into positively or negative charged particles. Electrolytes maintain fluid balance and acid-base balance in the body. Sodium is also needed for muscle contraction and transmission of nerve impulses. The major source of sodium in the diet is salt. Salt enhances flavor and texture, and serves as a preservative. High amounts of sodium are found in processed foods and restaurant foods—where 80 percent of your sodium intake comes from.

What is zinc?

Zinc is in every cell in the body. It is a cofactor for nearly 100 enzymes. Protein-containing foods are all good sources of zinc. Deficiencies are more likely to show up in pregnant women, the young, the elderly, and vegetarians. Zinc is important for taste perception and wound healing!

What are the functions of Phosphorus?

Builds and rebuilds bones Energy metabolism A part of DNA and needed for growth Buffers acids and bases in the body

What is the best water to drink?

Tap Water Mineral Water Spring water Well water Purified water Artesian Well water

What do energy drinks have in them?

They contain varying amounts of caffeine and sometimes other plant-based stimulants such as ginseng or guarana. Some contain as much caffeine as in a normal coffee beverage, some contain more. Safety issues: it is dangerous to mix energy drinks with alcohol; they are risky for children.

How should you keep your balance as you drink water?

When healthy, the body maintains water at a constant level—thirst helps you do so. You need more fluids when it is hot, when you are engaged in strenuous activity, or when you lose fluids due to vomiting, diarrhea, etc. With aging, thirst declines. Many times the elderly are dehydrated!

What are the major minerals?

calcium, phosphorus, potassium, sulfur, sodium, chloride, magnesium

What are the trace minerals?

iron, zinc, iodine, selenium, copper, manganese, fluoride, chromium, molybdenum