Water And Dietary Fibre (6)

Question 1

Functions of water in the body and sources

Answer 1

1. Water helps to maintain body temperature by helping the body lose heat through perspiration. As sweat evaporates from the skin surface, the body cools down, preventing the body from overheating.

(Sweat is a liquid that is made up mostly of water and secreted when the body temperature is high)

2. Water-soluble nutrients need to be dissolved in water so that they can undergo chemical reactions to perform their functions in the body
3. Water is a major component of blood. Water-soluble nutrients and oxygen dissolve in blood and get transported to different parts of the body to perform their functions
4. Blood is able to dissolve carbon dioxide and remove it from different parts of the body. Urea, a water-soluble waste, is removed from the body via urination
5. Fluids in the body are made up mostly of water. Some of these fluids act as lubricants in different parts of the body

(E.g. Synovial liquid is a lubricant that reduces friction between the joints during movement. Water also lubricates the digestive tract and forms tears in the eyes)

Foods with high water content
Apple
Watermelon
Yoghurt, plain
Soya bean milk

Question 2

Functions of dietary fibre

Answer 2

1. Dietary fibre is able to bind to cholesterol and excrete it from the body, thus lowering blood cholesterol levels (High blood cholesterol increases the risk of heart diseases)
2. Dietary fibre starts in the stomach longer and provides a feeling of satiety. The can delay hunger and prevent overeating, reducing the risk of obesity
3. Dietary fibre delays the digestion of nutrients (e.g. carbohydrates from white rice) in the digestive tract. This slows down the absorption of glucose into the blood vessels, preventing high blood glucose levels.
4. Dietary fibre attracts water, forming bulky and soft stools. This makes the movement of solid waste in the large intestine smoother and aids exertion.

(Adequate water should be consumed with dietary fibre in order to prevent constipation)

Question 3

Factors affecting water intake

Answer 3

1. Fever, vomiting or diarrhoea can cause water to be lost from the body in a larger amount. Thus, a high intake of water is needed to replace the water lose when a person is ill
2. A diet high in diuretics tends to increase the rate of water loss from the body due to frequent urination. Thus, a higher water intake is required to replace what is excreted

A diet high in dietary fibre. This helps to soften stools in order to prevent constipation

A diet high in sodium, as more water will be needed to remove the excess sodium via urination

3. When the environment is hot, the body tends to lose more water through perspiration to prevent overheating. In such cases, we should consume more than the recommended amount of water to replace the fluid lost through perspiration
4. As the body produces more heat when performing strenuous activities, more fluid is lost through perspiration to help regulate the body’s temperature hence a higher water intake is needed.

Question 4

Sources of dietary fibre (Fruits, vegetables, cereals, pulses, nuts and seeds)

Answer 4

Apple
Banana

Broccoli
Cabbage

Barley
Corn

Red bean
Soya bean

Almond
Cashew nut

Chia seeds
Sunflower seeds