Chapter 9: Water and Minerals

Question 1

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

Answer 1

60 to 75%

Question 2

What are three electrolyte minerals?

Answer 2

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

Question 3

What role does water play in the body?

Answer 3

Acts as a universal solvent and transport medium

Question 4

List three functions of water in the body.

Answer 4

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

Question 5

What is water balance?

Answer 5

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

Question 6

How do we take in water?

Answer 6

Through beverages and food

Question 7

How do we lose water from the body?

Answer 7

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

Question 8

What are insensible water losses?

Answer 8

Water loss through evaporation from skin and lungs when exhaling

Question 9

What are sensible water losses?

Answer 9

Water loss through urine, feces, and sweating

Question 10

What can losing too much water cause?

Answer 10

Dehydration

Question 11

How can one monitor hydration status?

Answer 11

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

Question 12

What is hyponatremia AKA water intoxication?

Answer 12

A condition of too little sodium in the blood from overhydration

Question 13

What are the daily water needs for men?

Answer 13

15.5 cups/day (about 13 cups of beverages)

Question 14

What are the daily water needs for women?

Answer 14

11 cups/day (about 9 cups of beverages)

Question 15

What percentage of our fluid intake comes from beverages?

Answer 15

About 80%

Question 16

What is the difference between inorganic minerals and organic substances?

Answer 16

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

Question 17

What factors affect mineral absorption?

Answer 17

Bioavailability and competition with other substances

Question 18

What is the regulation function of sodium?

Answer 18

Fluid balance and blood pressure regulation

Question 19

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

Answer 19

2,300 mg/day (or 1 tsp)

Question 20

What is the primary cause of hyponatremia?

Answer 20

Too much water in the body.

Question 21

What can excessive sodium lead to?

Answer 21

Hypertension or worsening existing high blood pressure

Question 22

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

Answer 22

75%

Question 23

What is blood pressure a measure of?

Answer 23

The force that blood exerts on the walls of arteries

Question 24

What is the DASH diet?

Answer 24

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

Question 25

List some consequences of high blood pressure.

Answer 25

* Damage to arteries * Risk of brain and kidney damage * Atherosclerosis (enlarged and weakened heart).

Question 26

What is the daily potassium requirement for adults?

Answer 26

4,700 mg/day

Question 27

What is the calcium requirement for adults based on age?

Answer 27

1,000 - 1,200 mg/day

Question 28

What is hyperkalemia?

Answer 28

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

Question 29

What can potassium deficiency lead to?

Answer 29

Muscle weakness, cramps, irregular heartbeats, paralysis

Question 30

What are some food sources of potassium?

Answer 30

* Dairy foods * Nuts * Legumes And most fruits and veggies

Question 31

What is potassium's role in the body?

Answer 31

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

Question 32

How abundant is calcium in the body?

Answer 32

Most abundant mineral

Question 33

What is hypercalcemia?

Answer 33

High calcium levels that can impair kidneys and cause calcium deposits

Question 34

What is the recommended limit for calcium supplements?

Answer 34

500 mg or less to avoid toxicity

Question 35

What are some risk factors for osteoporosis?

Answer 35

* Age over 30 * Female * Family history * Caucasian or Asian American

Question 36

List some food sources of calcium.

Answer 36

* Milk * Yogurt * Broccoli * Kale

Question 37

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

Answer 37

Calcium

Question 38

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

Answer 38

4 1/2 cups daily.

Question 39

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

Answer 39

Unhealthy. Kidneys. Low potassium raises blood pressure.

Question 40

Calcium’s major functions in the body?

Answer 40

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

Question 41

What percentage of magnesium is found in bones?

Answer 41

50% ## Footnote Most of the rest is inside cells.

Question 42

What 7 functions does magnesium support in the body?

Answer 42

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

Question 43

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

Answer 43

18 mg/day

Question 44

What is hemoglobin's primary role in the body?

Answer 44

Transports oxygen from lungs to tissues ## Footnote It also picks up CO2 waste from cells.

Question 45

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

Answer 45

Iron-deficiency anemia

Question 46

What are common symptoms of iron-deficiency anemia?

Answer 46

* Extreme shortness of breath * Pale color

Question 47

What are some food sources of iron?

Answer 47

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

Question 48

What is the primary function of iodine in the body?

Answer 48

Needed by the thyroid to make essential hormones

Question 49

What condition is caused by excess iodine?

Answer 49

Impaired thyroid function

Question 50

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

Answer 50

Iron supplements

Question 51

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

Answer 51

100. Taste. Copper.

Question 52

What are some food sources of iodine?

Answer 52

* Iodized salt * Salt-water fish * Seaweed

Question 53

What is the function of phosphorus in the body?

Answer 53

Essential for DNA/RNA and ATP ## Footnote Phosphorus is abundant in the diet.

Question 54

Magnesium is capped at 350mg to prevent what?

Answer 54

Diarrhea

Question 55

Food sources of magnesium?

Answer 55

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

Question 56

What is the role of Myoglobin supported by iron?

Answer 56

Transport and store O2 in muscles.

Question 57

What is hemochromatosis?

Answer 57

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

Question 58

True or false? Deficiency in Iodine enlarges the heart.

Answer 58

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

Question 59

Deficiency during fetal development can cause what in infants?

Answer 59

Cretinism. Severe mental impairment and short stature.

Question 60

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

Answer 60

Chloride. Salt (NaCl).