NDFS 100 EXAM #3 STUDY GUIDE
Major roles of water in the body - Answer -Transport nutrients
serves as a solvent in solvent in chemical reactions
lubricant for joints
serves as a shock absorber
body temp regulation
fluid/electrolyte balance
Factors influencing the amount of water needed by the body - Answer -Size
(Gender)
Climate/weather
Activity
sickness
age
Male: 12-13 C/day
Female: 9-10 C/day
Calcium (Major) - Answer -Functions:
-provide structure for bones
-helps maintain blood pressure
-used in mechanisms for blood clotting
-contract muscles
-neurotransmitters
-activates enzymes
Food Sources:
-Dairy
-list equivalents to 1 C?
Deficiency:
-Osteoporosis (blood calcium level is kept up from taking calcium from bones.)
-Stunted growth
Toxicity:
-Deposits
-Constipation
-Competes with iron and other minerals. If both needed, they are taken at different
times.
-Kidney stones
-drug interactions
-excess blood calcium
Magnesium - Answer -Functions:
-Enzyme action
-mineralization
, -building proteins
-maintains and fortifies calcium
-tooth and bone structure
-immunity
-Needed for release of energy
Food Sources:
-Nuts (walnuts, pecans, almonds)
-Legumes
-Whole grains (not added back to refined grains.)/bran cereal
Deficiency/Toxicity:
Rare in healthy people/only from supplements.
Sodium - Answer -Functions:
-Fluid balance OUT of cell
-Acid-base balance
-Muscle contraction
-Nerve transmissions
Food Sources:
-10% naturally from foods
-15% salt shakers
-75% processed foods
Deficiency:
-Nearly impossible to be deficient
Toxicity:
-Hypertension (high blood pressure)
RDA 1500 mg/day
UL 2300 mg/day
Potassium - Answer -Function:
-Fluid balance IN cell
-Electrolyte balance
-Muscle contractions (heart)
-Lower blood pressure
Food sources:
-Bananas
-Tomatoes
-Potatoes
-Milk
-Dried Beans
-Fruit, veggies
Deficiency:
-Muscle weakness
Toxicity:
-Can cause heart attack in severe cases though we usually do not consume enough
though.
Major roles of water in the body - Answer -Transport nutrients
serves as a solvent in solvent in chemical reactions
lubricant for joints
serves as a shock absorber
body temp regulation
fluid/electrolyte balance
Factors influencing the amount of water needed by the body - Answer -Size
(Gender)
Climate/weather
Activity
sickness
age
Male: 12-13 C/day
Female: 9-10 C/day
Calcium (Major) - Answer -Functions:
-provide structure for bones
-helps maintain blood pressure
-used in mechanisms for blood clotting
-contract muscles
-neurotransmitters
-activates enzymes
Food Sources:
-Dairy
-list equivalents to 1 C?
Deficiency:
-Osteoporosis (blood calcium level is kept up from taking calcium from bones.)
-Stunted growth
Toxicity:
-Deposits
-Constipation
-Competes with iron and other minerals. If both needed, they are taken at different
times.
-Kidney stones
-drug interactions
-excess blood calcium
Magnesium - Answer -Functions:
-Enzyme action
-mineralization
, -building proteins
-maintains and fortifies calcium
-tooth and bone structure
-immunity
-Needed for release of energy
Food Sources:
-Nuts (walnuts, pecans, almonds)
-Legumes
-Whole grains (not added back to refined grains.)/bran cereal
Deficiency/Toxicity:
Rare in healthy people/only from supplements.
Sodium - Answer -Functions:
-Fluid balance OUT of cell
-Acid-base balance
-Muscle contraction
-Nerve transmissions
Food Sources:
-10% naturally from foods
-15% salt shakers
-75% processed foods
Deficiency:
-Nearly impossible to be deficient
Toxicity:
-Hypertension (high blood pressure)
RDA 1500 mg/day
UL 2300 mg/day
Potassium - Answer -Function:
-Fluid balance IN cell
-Electrolyte balance
-Muscle contractions (heart)
-Lower blood pressure
Food sources:
-Bananas
-Tomatoes
-Potatoes
-Milk
-Dried Beans
-Fruit, veggies
Deficiency:
-Muscle weakness
Toxicity:
-Can cause heart attack in severe cases though we usually do not consume enough
though.
