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Water And Minerals Flashcards

1
Q

What can high consumption of zinc lead to?

A

Lower copper status, altered iron function, reduced immune function, reduced HDL levels

Tolerable Upper Intake Level is 40 mg for adults. Zinc supplementation should only be done if recommended by a physician as it can be fatal.

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2
Q

What is iodine required for in the body?

A

Thyroid gland functioning

Iodine is chemically changed to iodide when inside the body.

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3
Q

What are some sources of iodine?

A
  • Saltwater fish
  • Grains grown in iodine-rich soil
  • Iodized salt
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4
Q

What can a deficiency in iodine lead to?

A

Hypothyroidism and goitre

Cretinism can result in the foetus if there is deficiency in the pregnant mother.

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5
Q

What are some symptoms of severe zinc deficiency in children?

A
  • Growth retardation
  • Delayed sexual maturation
  • Decreased sense of taste
  • Poor appetite
  • Delayed wound healing
  • Immune deficiencies
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6
Q

Who is more likely to experience zinc deficiency?

A

Pregnant women, the young, and the elderly.

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7
Q

What are some signs of zinc deficiency in adults?

A
  • Poor appetite
  • Diarrhoea
  • Skin rash
  • Hair loss
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8
Q

What are good sources of zinc?

A
  • Shellfish (especially oysters)
  • Meat and poultry
  • Legumes
  • Dairy foods
  • Whole grains
  • Fortified cereals
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9
Q

Who is at the greatest risk of developing iron deficiency anemia?

A

Women of childbearing age, pregnant women, older infants and toddlers, and teenage girls.

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10
Q

What are some signs of iron deficiency?

A
  • Feeling tired and weak
  • Decreased work and school performance
  • Slow cognitive and social development during childhood
  • Difficulty maintaining body temperature
  • Decreased immune function
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11
Q

What can cause iron overload?

A

Genetic disorder known as haemochromatosis.

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12
Q

What is the absorption rate of dietary iron?

A

15%.

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13
Q

What role does phosphorus play in the body?

A
  • Buffers acids and bases
  • Activates enzymes
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14
Q

What is the primary function of calcium in the body?

A

Building bones and teeth.

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15
Q

What percentage of the body’s calcium and phosphorus is found in bones and teeth?

A

Over 80%.

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16
Q

What is bioavailability?

A

The degree to which a nutrient is absorbed and available for use by the body.

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17
Q

What are the major minerals needed in the diet?

A
  • Calcium
  • Chloride
  • Magnesium
  • Phosphorus
  • Potassium
  • Sodium
  • Sulfur
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18
Q

What are trace minerals?

A

Minerals needed in small amounts – less than 100 mg per day.

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19
Q

What is the average adult body weight percentage that is water?

A

50 – 60%.

20
Q

What are some functions of water in the body?

A
  • Digestion
  • Absorption
  • Circulation
  • Excretion
  • Transporting nutrients
  • Building tissue
  • Maintaining temperature
21
Q

What can excessive vomiting, bleeding, or high fever lead to regarding water balance?

A

Inhibits the body’s ability to maintain its water balance.

22
Q

What is a major source of sodium in the diet?

23
Q

What is the tolerable Upper Intake Level for calcium?

A

2500 mg per day.

24
Q

What can excessive intake of magnesium supplements cause?

A

Diarrhoea and kidney problems.

25
What are some good sources of magnesium?
* Green leafy vegetables * Potatoes * Nuts * Seeds * Legumes * Whole grain cereals * Seafood
26
What is the role of sulfur in the body?
Helps maintain acid-base balance as part of sulfate.
27
What are some symptoms of magnesium deficiency?
* Confusion * Disorientation * Loss of appetite * Depression * Muscle contraction and cramps * Tingling * Numbness * Abnormal heart rhythms
28
What is the key component of haemoglobin?
Iron ## Footnote A part of red blood cells that carries oxygen to the body cells.
29
Why do cells require oxygen?
To break down glucose and produce energy.
30
What is myoglobin?
A muscle protein that stores and carries oxygen that the muscles use to contract.
31
What role does iron play in energy metabolism?
Works with many enzymes.
32
What is needed to make amino acids, certain hormones, and neurotransmitters?
Iron
33
Where is about 15% of the body's iron stored?
In the bone marrow, spleen, and liver.
34
What are the two critical balancing acts maintained by electrolytes?
* Water balance * Acid-base balance
35
What does water balance refer to?
Maintaining the proper amount of water in each of the body’s three compartments.
36
What is chloride?
An electrolyte that helps maintain water and acid-base balance.
37
What is hydrochloric acid's role in digestion?
Helps with protein digestion, destroys harmful bacteria, and increases absorption of calcium and iron.
38
How does chloride help in carbon dioxide removal?
It helps to remove carbon dioxide from the cells for disposal.
39
What is the most important source of chloride?
Sodium chloride (salt).
40
What are other sources of iron?
* Shellfish * Legumes * Fortified cereals * Green leafy vegetables * Poultry
41
What are excellent sources of potassium?
* Milk * Yogurt * Legumes * Meats
42
What processed foods are high in sodium?
* Canned, cured, and/or smoked meats * Processed cheeses * Salted snack foods * Food prepared in brine
43
What are some additional sources of sodium?
* Canned vegetables * Tomato products * Soups * Vegetable juices
44
What can cause potassium deficiency?
Dehydration, certain diseases, or drugs.
45
What are the symptoms of potassium deficiency?
* Muscle cramps * Weakness * Nausea * Abnormal heart rhythms
46
What role does potassium play in the body?
* Maintains water balance * Maintains acid-base balance * Assists in muscle contraction
47
In which foods is potassium widely distributed?
Both plant and animal foods.

Food Nutrition (7 decks)

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