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Nutrition & Diet > Chapter 9: Water and Minerals > Flashcards

Chapter 9: Water and Minerals Flashcards

1
Q

What percentage of an average healthy adult’s body is water?

A

60 to 75%

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2
Q

What are three electrolyte minerals?

A

Minerals that help maintain fluid balance, including:
* Sodium
* Chloride
* Potassium

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3
Q

What role does water play in the body?

A

Acts as a universal solvent and transport medium

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4
Q

List three functions of water in the body.

A
  • Helps maintain body temperature
  • Lubricant for joints, eyes; part of mucus and saliva
  • Protective cushion for brain, organs, fetus
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5
Q

What is water balance?

A

The state of the water we intake versus the water we lose

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6
Q

How do we take in water?

A

Through beverages and food

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7
Q

How do we lose water from the body?

A

Through kidneys (as urine), large intestine, lungs, skin

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8
Q

What are insensible water losses?

A

Water loss through evaporation from skin and lungs when exhaling

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9
Q

What are sensible water losses?

A

Water loss through urine, feces, and sweating

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10
Q

What can losing too much water cause?

A

Dehydration

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11
Q

How can one monitor hydration status?

A

By checking urine color or measuring body weight before and after exercise

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12
Q

What is hyponatremia AKA water intoxication?

A

A condition of too little sodium in the blood from overhydration

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13
Q

What are the daily water needs for men?

A

15.5 cups/day (about 13 cups of beverages)

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14
Q

What are the daily water needs for women?

A

11 cups/day (about 9 cups of beverages)

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15
Q

What percentage of our fluid intake comes from beverages?

A

About 80%

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16
Q

What is the difference between inorganic minerals and organic substances?

A

Inorganic minerals do NOT contain carbon and are needed in relatively small amounts

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17
Q

What factors affect mineral absorption?

A

Bioavailability and competition with other substances

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18
Q

What is the regulation function of sodium?

A

Fluid balance and blood pressure regulation

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19
Q

What is the upper limit (UL) for sodium intake?

A

2,300 mg/day (or 1 tsp)

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20
Q

What is the primary cause of hyponatremia?

A

Too much water in the body.

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21
Q

What can excessive sodium lead to?

A

Hypertension or worsening existing high blood pressure

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22
Q

What percentage of sodium in the American diet comes from processed foods?

A

75%

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23
Q

What is blood pressure a measure of?

A

The force that blood exerts on the walls of arteries

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24
Q

What is the DASH diet?

A

A low sodium diet rich in fruits, vegetables, and whole grains. Limit solid fats, sweets, alcohol, and processed foods.

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25
Q

List some consequences of high blood pressure.

A
  • Damage to arteries
  • Risk of brain and kidney damage
  • Atherosclerosis (enlarged and weakened heart).
26
Q

What is the daily potassium requirement for adults?

A

4,700 mg/day

27
Q

What is the calcium requirement for adults based on age?

A

1,000 - 1,200 mg/day

28
Q

What is hyperkalemia?

A

High potassium levels in the blood leading to irregular heartbeats, damaged heart, life threatening.

29
Q

What can potassium deficiency lead to?

A

Muscle weakness, cramps, irregular heartbeats, paralysis

30
Q

What are some food sources of potassium?

A
  • Dairy foods
  • Nuts
  • Legumes

And most fruits and veggies

31
Q

What is potassium’s role in the body?

A
  • Fluid balance
  • Blood buffer
  • Muscle contraction and relaxation
    *Can lower blood pressure
    *Aids in bone health
    *Reduces kidney stones
32
Q

How abundant is calcium in the body?

A

Most abundant mineral

33
Q

What is hypercalcemia?

A

High calcium levels that can impair kidneys and cause calcium deposits

34
Q

What is the recommended limit for calcium supplements?

A

500 mg or less to avoid toxicity

35
Q

What are some risk factors for osteoporosis?

A
  • Age over 30
  • Female
  • Family history
  • Caucasian or Asian American
36
Q

List some food sources of calcium.

A
  • Milk
  • Yogurt
  • Broccoli
  • Kale
37
Q

Fill in the blank: _______ is a mineral important for blood clotting.

A

Calcium

38
Q

How many cups of fruits and vegetable do you need to meet potassium needs?

A

4 1/2 cups daily.

39
Q

Fill in the blank: Hypokalemia is only threatening to _______ adults because your _______ regulate potassium and your blood pressure.

A

Unhealthy. Kidneys. Low potassium raises blood pressure.

40
Q

Calcium’s major functions in the body?

A

Formation of strong bones and teeth
Muscle contraction and relaxation
Blood clotting
Heart and nerve function

41
Q

What percentage of magnesium is found in bones?

A

50%

Most of the rest is inside cells.

42
Q

What 7 functions does magnesium support in the body?

A
  • Helps more than 300 enzymes
  • Protein synthesis
  • Muscle/nerve function
  • Healthy bones
  • Regular heartbeat
  • May decrease hypertension
  • May lower type 2 diabetes risk
43
Q

What is the daily iron intake recommendation for women aged 19-50?

A

18 mg/day

44
Q

What is hemoglobin’s primary role in the body?

A

Transports oxygen from lungs to tissues

It also picks up CO2 waste from cells.

45
Q

What condition is caused by depleted iron stores and decreased hemoglobin levels?

A

Iron-deficiency anemia

46
Q

What are common symptoms of iron-deficiency anemia?

A
  • Extreme shortness of breath
  • Pale color
47
Q

What are some food sources of iron?

A

Iron-enriched bread, grain products, heme iron in meats, fish and poultry.

48
Q

What is the primary function of iodine in the body?

A

Needed by the thyroid to make essential hormones

49
Q

What condition is caused by excess iodine?

A

Impaired thyroid function

50
Q

What is the leading cause of iron overload in children under 6 years old?

A

Iron supplements

51
Q

Fill in the blank: Zinc is involved in more than ______ different enzymes, and needed for ______ acuity. High amounts of zinc can inhibit ______ absorption.

A
  1. Taste. Copper.
52
Q

What are some food sources of iodine?

A
  • Iodized salt
  • Salt-water fish
  • Seaweed
53
Q

What is the function of phosphorus in the body?

A

Essential for DNA/RNA and ATP

Phosphorus is abundant in the diet.

54
Q

Magnesium is capped at 350mg to prevent what?

A

Diarrhea

55
Q

Food sources of magnesium?

A

Whole grains, vegetables, pumpkin seeds, fruits, milk products, eggs, and meat.

56
Q

What is the role of Myoglobin supported by iron?

A

Transport and store O2 in muscles.

57
Q

What is hemochromatosis?

A

A genetic disorder, causes iron overload. Not inherited, absorbs too much iron.

58
Q

True or false? Deficiency in Iodine enlarges the heart.

A

False. Enlarges the thyroid to trap as much iodine as possible.

59
Q

Deficiency during fetal development can cause what in infants?

A

Cretinism. Severe mental impairment and short stature.

60
Q

What mineral is a major electrolyte component of HCl in the stomach and where do you get it from?

A

Chloride. Salt (NaCl).

Nutrition & Diet (10 decks)

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