Chapter 9: Water and Minerals Flashcards
What percentage of an average healthy adult’s body is water?
60 to 75%
What are three electrolyte minerals?
Minerals that help maintain fluid balance, including:
* Sodium
* Chloride
* Potassium
What role does water play in the body?
Acts as a universal solvent and transport medium
List three functions of water in the body.
- Helps maintain body temperature
- Lubricant for joints, eyes; part of mucus and saliva
- Protective cushion for brain, organs, fetus
What is water balance?
The state of the water we intake versus the water we lose
How do we take in water?
Through beverages and food
How do we lose water from the body?
Through kidneys (as urine), large intestine, lungs, skin
What are insensible water losses?
Water loss through evaporation from skin and lungs when exhaling
What are sensible water losses?
Water loss through urine, feces, and sweating
What can losing too much water cause?
Dehydration
How can one monitor hydration status?
By checking urine color or measuring body weight before and after exercise
What is hyponatremia AKA water intoxication?
A condition of too little sodium in the blood from overhydration
What are the daily water needs for men?
15.5 cups/day (about 13 cups of beverages)
What are the daily water needs for women?
11 cups/day (about 9 cups of beverages)
What percentage of our fluid intake comes from beverages?
About 80%
What is the difference between inorganic minerals and organic substances?
Inorganic minerals do NOT contain carbon and are needed in relatively small amounts
What factors affect mineral absorption?
Bioavailability and competition with other substances
What is the regulation function of sodium?
Fluid balance and blood pressure regulation
What is the upper limit (UL) for sodium intake?
2,300 mg/day (or 1 tsp)
What is the primary cause of hyponatremia?
Too much water in the body.
What can excessive sodium lead to?
Hypertension or worsening existing high blood pressure
What percentage of sodium in the American diet comes from processed foods?
75%
What is blood pressure a measure of?
The force that blood exerts on the walls of arteries
What is the DASH diet?
A low sodium diet rich in fruits, vegetables, and whole grains. Limit solid fats, sweets, alcohol, and processed foods.
List some consequences of high blood pressure.
- Damage to arteries
- Risk of brain and kidney damage
- Atherosclerosis (enlarged and weakened heart).
What is the daily potassium requirement for adults?
4,700 mg/day
What is the calcium requirement for adults based on age?
1,000 - 1,200 mg/day
What is hyperkalemia?
High potassium levels in the blood leading to irregular heartbeats, damaged heart, life threatening.
What can potassium deficiency lead to?
Muscle weakness, cramps, irregular heartbeats, paralysis
What are some food sources of potassium?
- Dairy foods
- Nuts
- Legumes
And most fruits and veggies
What is potassium’s role in the body?
- Fluid balance
- Blood buffer
- Muscle contraction and relaxation
*Can lower blood pressure
*Aids in bone health
*Reduces kidney stones
How abundant is calcium in the body?
Most abundant mineral
What is hypercalcemia?
High calcium levels that can impair kidneys and cause calcium deposits
What is the recommended limit for calcium supplements?
500 mg or less to avoid toxicity
What are some risk factors for osteoporosis?
- Age over 30
- Female
- Family history
- Caucasian or Asian American
List some food sources of calcium.
- Milk
- Yogurt
- Broccoli
- Kale
Fill in the blank: _______ is a mineral important for blood clotting.
Calcium
How many cups of fruits and vegetable do you need to meet potassium needs?
4 1/2 cups daily.
Fill in the blank: Hypokalemia is only threatening to _______ adults because your _______ regulate potassium and your blood pressure.
Unhealthy. Kidneys. Low potassium raises blood pressure.
Calcium’s major functions in the body?
Formation of strong bones and teeth
Muscle contraction and relaxation
Blood clotting
Heart and nerve function
What percentage of magnesium is found in bones?
50%
Most of the rest is inside cells.
What 7 functions does magnesium support in the body?
- Helps more than 300 enzymes
- Protein synthesis
- Muscle/nerve function
- Healthy bones
- Regular heartbeat
- May decrease hypertension
- May lower type 2 diabetes risk
What is the daily iron intake recommendation for women aged 19-50?
18 mg/day
What is hemoglobin’s primary role in the body?
Transports oxygen from lungs to tissues
It also picks up CO2 waste from cells.
What condition is caused by depleted iron stores and decreased hemoglobin levels?
Iron-deficiency anemia
What are common symptoms of iron-deficiency anemia?
- Extreme shortness of breath
- Pale color
What are some food sources of iron?
Iron-enriched bread, grain products, heme iron in meats, fish and poultry.
What is the primary function of iodine in the body?
Needed by the thyroid to make essential hormones
What condition is caused by excess iodine?
Impaired thyroid function
What is the leading cause of iron overload in children under 6 years old?
Iron supplements
Fill in the blank: Zinc is involved in more than ______ different enzymes, and needed for ______ acuity. High amounts of zinc can inhibit ______ absorption.
- Taste. Copper.
What are some food sources of iodine?
- Iodized salt
- Salt-water fish
- Seaweed
What is the function of phosphorus in the body?
Essential for DNA/RNA and ATP
Phosphorus is abundant in the diet.
Magnesium is capped at 350mg to prevent what?
Diarrhea
Food sources of magnesium?
Whole grains, vegetables, pumpkin seeds, fruits, milk products, eggs, and meat.
What is the role of Myoglobin supported by iron?
Transport and store O2 in muscles.
What is hemochromatosis?
A genetic disorder, causes iron overload. Not inherited, absorbs too much iron.
True or false? Deficiency in Iodine enlarges the heart.
False. Enlarges the thyroid to trap as much iodine as possible.
Deficiency during fetal development can cause what in infants?
Cretinism. Severe mental impairment and short stature.
What mineral is a major electrolyte component of HCl in the stomach and where do you get it from?
Chloride. Salt (NaCl).
