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Vitamins and Mineral
| Term | Definition |
|---|---|
| Water Function: | Nutrient Transport, Waste Removal, Regulates Body Temperature, Metabolic Reactions, Absorbs Shock |
| Water DEFICIENCY symptoms: | Dehydration (thirst, dry mouth, weakness, dark urine) TOXICITY = Overhydration or Hypo- natremia (symptoms are similar to Heat Stroke) |
| Water FOOD SOURCES = | Drinking Water, Milk, Juice, Non-Alcoholic Drinks, Most Foods (esp Fruits, Vegetables) |
| Water COOL = | Hard Water has Minerals (Calcium, Iron) |
| Sodium Function: | Electrolyte (Needed for Fluid Balance), Transmission of Nerve Impulses, Muscle Contraction and Cellular Transport |
| Sodium DEFICIENCY: | Hyponatremia (symptoms are similar to heat stroke... muscle cramps, apathy, poor appetite, exhaustion, nausea) |
| Sodium TOXICITY: | Hypernatremia (edema or swelling), Hypertension (high BP) in salt-sensitive individuals |
| Sodium FOOD SOURCES = | Processed and Canned Foods, Table Salt, etc |
| Cool Fact: | DASH Diet is heart healthy |
| CHLORIDE FUNCTION = | Electrolyte (Needed for Fluid Balance), Needed to Produce HCl (Hydrochloric Acid) in Stomach for Digestion |
| CHLORIDE DEFICIENCY = | Not Common (but convulsions can occur in infants) |
| CHLORIDE TOXICITY = | Hyperchloremia (vomit- ing, ↑’d risk of Hypertension) |
| CHLORIDE FOOD SOURCES = | Processed Foods, Condiments, Table Salt, Soy Sauce, Salty Snack Foods |
| CHLORIDE FUN FACT= | = Foods high in sodium (Na) only taste salty if chloride is also present (to make NaCl) |
| POTASSIUM (K) FUNCTION = | Electrolyte (Needed for Fluid Balance), Nerve Transmission, Muscle Contraction, Regulation of Heart Beat, Anti-Hypertensive (helps decrease blood pressure) |
| POTASSIUM (K) DEFICIENCY = | Hypokalemia (muscle weakness, cramps, irregular heart- beat, confusion, etc) |
| POTASSIUM (K) TOXICITY = | Hyperkalemia (vomiting, can stop heart if injected) |
| POTASSIUM (K) FOOD SOURCES = | Fresh Fruits and Vegetables, Dairy Products, Beans |
| POTASSIUM (K) COOL FACT = | Rec’d 4,700 mg/day, Anti- Hypertensive Effect |
| CALCIUM (Ca) FUNCTION = | Bone Health, Nerve Transmission, Muscle Contraction and Relaxation, Anti-Hypertensive (helps decrease blood pressure), Blood Clotting |
| CALCIUM (Ca) DEFICIENCY = | Osteoporosis, Stunted Growth in Children |
| CALCIUM (Ca) TOXICITY = | Constipation, lowered Risk of Kidney Stones in Some People |
| CALCIUM (Ca) FOOD SOURCES = | Milk and Dairy Products, Small Fish with Bones, Tofu, Legumes, Calcium-Fortified Foods, Some Green Leafy Veggies |
| CALCIUM (Ca) COOL FACT = | 1,000 mg/d – 1,300 mg/d |
| PHOSPHORUS (P) FUNCTION = | Bone Health, Part of Phospholipids, Needed for ATP (Energy) Production, Acid-Base Balance |
| PHOSPHORUS (P) DEFICIENCY = | Not common |
| PHOSPHORUS (P) FOOD SOURCES= | Dairy Products, Eggs, Meat/Fish/Poultry, Processed Foods and Baked Goods |
| PHOSPHORUS (P) TOXICITY = | Increases Calcium Excretion from Bone (= Poor Bone Mineralization) |
| PHOSPHORUS (P) COOL FACT= | Second Most Abundant Mineral in the Body (Calcium is the Most Abundant) |
| MAGNESIUM (Mg) FUNCTION = | = Bone Health, Anti- Hypertensive (helps decrease blood pressure), Cofactor for Some Enzymes, Protein Synthesis |
| MAGNESIUM (Mg) DEFICIENCY = | = Muscle Weakness, Poor Heart Function, Difficulty Swallowing, Growth Failure in Kids, Convulsions or Hallucinations |
| MAGNESIUM (Mg) TOXICITY | Diarrhea, Dehydration |
| MAGNESIUM (Mg) COOL FACT: | The more Magnesium you eat, the less you abs |
| MAGNESIUM (Mg) FOOD SOURCES: | Nuts, Legumes, Whole Grains, Chocolate, Seafood, Dark Green Vegetables |
| IRON (Fe) FUNCTION= | Part of Hemoglobin in Blood (Carries Oxygen to Body), Energy Metabolism |
| IRON (Fe) FOOD SOURCE= | Fortified Cereals, Meat/Fish/Poultry, Beans, Spinach, Dried Fruit, Eggs, Enriched Products |
| IRON (Fe) COOL FACT= | 8 - 18 mg/day, Added back to enriched products. |
| IRON (Fe) TOXICITY= | Hemochromatosis (more common in men than women), GI Distress, Joint Pain |
| IRON (Fe) DEFICIENCY= | Microcytic Anemia (weakness, fatigue, headaches, impaired immunity, learning delays) |
| IODINE (I) FUNCTION = | Thyroid Hormones (regulates growth, metabolic rate) |
| IODINE (I) DEFICIENCY = | Goiter (enlarge thyroid gland) and/or Cretinism (mental and physical disability) |
| IODINE (I) TOXICITY = | Goiter (underactive thyroid) |
| IODINE (I) FOOD SOURCES = | = Iodized Salt, Seafood, Plants Grown in Iodine- Rich Soil, Milk & Dairy Products |
| IODINE (I) COOL FACT: | Iodine is used to sterilize milking equipment on most dairies in the U.S. That’s why milk is a good source. |
| ZINC (Zn) FUNCTION | Growth, Reproduction, Sexual Maturation, Fetal Develop- ment, Taste Perception |
| ZINC (Zn) DEFICIENCY | Hypogonadism (delayed sexual maturation) and/or Poor Growth in Children/Teens, lower’d Ability to Taste and Smell |
| ZINC (Zn) TOXICITY = | ↓’d Appetite, Impaired Immunity, ↓’d Absorption of Iron and Copper, GI Distress |
| ZINC (Zn) FOOD SOURCES = | Seafood (esp. Oysters), Meat, Fish, Poultry, Whole Grains, Fortified Cereals |
| ZINC (Zn) COOL FACT = | Seafood (esp. Oysters), Meat, Fish, Poultry, Whole Grains, Fortified Cereals |
| FLUORIDE (Fl) FUNCTION = | Bone and Tooth Form- ation and Enamel, Protects Teeth from Decay and Cavities |
| FLUORIDE (Fl) DEFICIENCY = | ↑’d Susceptibility to Tooth Decay |
| FLUORIDE (Fl) TOXICITY = | Fluorosis (pitting and discoloration of tooth enamel), Bone Deterioration, GI Upset (vomiting, diarrhea) |
| FLUORIDE (Fl) FOOD SOURCES = | Fluoridated Drinking Water, Seafood |
| FLUORIDE (Fl) COOL FACT= | Toothpaste is also a source but should only be applied topically and never ingested |
Created by:
metzgerk
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