Unit 10: Water and the Minerals

Question 1

discuss at least seven roles of water in the body

Answer 1

■ Carries nutrients throughout the body.
■ Aids in maintaining the body’s temperature.
■ Acts as a lubricant around joints.
■ Cleanses the tissues and blood of wastes.
■ Serves as the solvent ♦ for minerals, vitamins, amino acids, glucose, and other small molecules
■ Actively participates in many chemical reactions.
■ Serves as a shock absorber inside the eyes, spinal cord, joints, and amniotic sac surrounding a fetus in the womb.

Question 2

state an adult’s daily water needs

Answer 2

An adult’s daily water needs vary, but a general guideline is to consume about 8 to 10 cups (approximately 2 to 3 liters) of water per day to maintain proper hydration and support bodily functions.

Question 3

list beverages and foods that can help meet water needs.

Answer 3

tap water, fluids from milk and juices, and modest amounts of coffee, Some beverages that are not encouraged, such as soft drinks or sweetened fruit drinks, also contribute to fluid needs.

Question 4

discuss the body’s daily requirement for sodium

Answer 4

An acceptable daily intake of sodium is 1500 milligrams. Requirements may be higher for endurance athletes, especially during hot weather. For many people, an achievable goal is the upper limit of 2300 milligrams.

Question 5

discuss the effects of excess sodium

Answer 5

Evidence strongly indicates that excess intake of sodium, in the form of sodium chloride, is a major cause of hypertension. Also may lead to increased blood pressure, risk of heart disease, and potential damage to kidney function.

Question 6

discuss the major dietary sources of sodium

Answer 6

Major dietary sources of sodium include processed foods, canned goods, packaged snacks, fast food, and restaurant meals. Condiments like table salt, soy sauce, and salad dressings also contribute to sodium intake.

Question 7

discuss the body’s daily requirement for potassium

Answer 7

The body’s daily requirement for potassium is typically around 3,500 to 4,700 milligrams.

Question 8

discuss the effects of inadequate potassium

Answer 8

Inadequate potassium intake can result in muscle weakness, fatigue, irregular heartbeat, and increased blood pressure. Insufficient potassium levels may also impact overall cardiovascular and muscle function, emphasizing the importance of maintaining proper potassium intake through a balanced diet.

Question 9

discuss the major food sources for potassium

Answer 9

Major food sources rich in potassium include bananas, oranges, potatoes, spinach, beans, yogurt, and avocados.

Question 10

list five factors that affect calcium absorption

Answer 10

– the presence of lactose

– vitamin D status

– calcium binders such as oxalic acid

– the relative need for calcium

– physical activity

Question 11

list the dietary sources of calcium

Answer 11

Dietary sources of calcium include dairy products (milk, cheese, yogurt), leafy green vegetables (spinach, kale), fortified plant-based milk alternatives, nuts (almonds), seeds (chia seeds), and fish with edible bones (sardines, canned salmon).

Question 12

describe the condition of osteoporosis and explain how various dietary factors and physical activity affect bone density and the risk of developing osteoporosis

Answer 12

Osteoporosis is a condition characterized by weak and brittle bones, making them more susceptible to fractures. Dietary factors such as adequate calcium and vitamin D intake, along with limiting excessive caffeine and alcohol consumption, contribute to maintaining bone density. Regular weight-bearing exercises, such as walking and strength training, promote bone health by stimulating bone growth and reducing the risk of osteoporosis.

Question 13

briefly describe the nutritional significance of trace minerals.

Answer 13

Trace minerals, also known as micronutrients, are essential minerals required by the body in small amounts for various physiological functions. Despite their low concentrations, they play crucial roles in processes such as enzyme activity, immune function, growth, and maintaining overall health. Examples of trace minerals include iron, zinc, copper, selenium, iodine, and chromium.

Question 14

describe three functions of iron

Answer 14

– oxygen transport from lungs to body tissues – Iron, a component of hemoglobin in the red blood cells, combines with oxygen in the lungs, where the oxygen concentration is high, and releases it in tissues where the oxygen concentration is low. Muscle myoglobin picks up the oxygen and holds it for use during muscle contraction.

– energy production – Lack of energy is symptomatic of an iron deficiency.

– assistance in a wide variety of biochemical reactions

Question 15

list several factors that either increase or decrease iron absorption.

Answer 15

Dietary Factors That Increase Iron Absorption
* Vitamin C
* MFP factor

Factors That Hinder Iron Absorption
* Tea
* Coffee
* Calcium and phosphorus
* Phytates, tannins, and fibre

Question 16

describe iron deficiency

Answer 16

iron deficiency is a common nutritional condition characterized by insufficient levels of iron in the body. This can lead to anemia, causing symptoms such as fatigue, weakness, and pale skin. Iron is essential for the production of hemoglobin, which carries oxygen in the blood.

Question 17

state the major dietary sources of iron

Answer 17

• red meat
• poultry
• fish
• legumes
• leafy greens

Question 18

discuss the appropriate use of vitamin and mineral supplements.

Answer 18

Vitamin and mineral supplements should be used cautiously and under the guidance of a healthcare professional. They may be appropriate in cases of diagnosed deficiencies, specific medical conditions, or during certain life stages like pregnancy. However, for most individuals with a balanced diet, supplements are generally unnecessary and can even pose risks if taken excessively. Whole foods remain the best source of nutrients, and supplements should not replace a healthy diet.