Exam (elaborations)
Nutrients (Promoting Healthy Lifestyles - Hennes)
Nutrients (Promoting Healthy Lifestyles - Hennes)
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Nutrients (Promoting Healthy Lifestyles -Hennes)
✅Nutrients the body can’t make or produce in amount
essential nutrients-
needed
✅
non-essential nutrients- made naturally in the body; Diseases can result
without adequate amount
Biotin, cholesterol, vitamin K, and vitamin D.
Vitamin D - synthesized by sunlight
Vitamin K - produced by intestinal bacteria.
✅
Potassium- Regulates fluids, heart, muscles, nerves; Prevents heart
irregularity
Toxicity
Muscle weakness
Calcium- ✅The most abundant mineral in your body; 99% is stored in the
bones
✅
How much calcium do you need?- Males 19-50years old: 1,000mg/day
Females 19-50years old: 1,000mg/day
Magnesium- ✅Bone formation, Nerve/ muscle function, smooth muscle
relaxant
Magnesium Deficiency- ✅Weakness, vertigo, increased blood pressure,
anorexia
✅
Magnesium Excess- Diarrhea, nausea, muscle weakness, hypotension,
bradycardia, lethargy
✅
Phosphorous- Cell health
Combines with calcium
, Releases energy
Prevents osteoporosis
Toxicity
Tissue calcification
✅
Iodine- Thyroid
Regulates growth, development, metabolic rate
Prevention:
Goiter (Thyroid enlargement)
Iodine FS- ✅Salt water fish, iodized table salt
✅
Iron- Most widespread deficiency
70% of your body’s iron- Hgb.
Decrease affects your body’s ability to oxygenate
✅
High risk groups for Iron deficiency- Strict vegetarians, over 60 years, not
eating a balanced diet, smokers, chronic dieters, food allergies,
intolerances
✅
Vitamin A- Retinol
Promotes good vision, healthy skin
Growth and maintenance bones, teeth, cells
✅
Vitamin A Excess- May turn your skin orange
Fatigue, weakness, severe headache, blurred
vision, hair loss and joint pain, severe liver or brain damage, birth defects
Vitamin A deficiency- ✅Night blindness; lowered immune system
✅
Vitamin D- The Sunshine Vitamin: sun exposure at least 30min/day
Building and maintaining bones and teeth
Calcium absorption and utilization
Boostimmunesystem; cancer prevention
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