Water & Minerals

Question 1

What is the daily recommended intake of water?

Answer 1

2 to 3 liters of water (about 8-12 cups)

Question 2

Where does water reside in the body (fig. 12-5)?

Answer 2

Water that resides between cells is known as interstitial luid

Question 3

How the body regulates blood volume (fig. 12-3)

Answer 3

Fluids maintain the blood volume. Kidneys are central to the regulation of blood volume and pressure.

Question 4

Where do we get most of the sodium in our diet?

Answer 4

most of the sodium in the diet is found in table salt and processed foods

Question 5

What is the DASH diet?

Answer 5

DASH: Dietary Approaches to Stop Hypertension- diet plan developed out of 1990’s research on blood pressure & diet. Rich in calcium, magnesium, and potassium

Question 6

What is osteoporosis?

Answer 6

Osteoporosis is the disease where the bones become porous and fragile due to mineral losses.

Question 7

Where are oxalates and phytates found and how do they impact mineral absorption?

Answer 7

Oxalates are found in spinach, beet greens and rhubarb. Phytates are found in legumes, seeds, nuts and grains. Chemical compounds in foods that combine with nutrients to form complexes the body cannot absorb.

Question 8

What nhibits calcium absorption?

Answer 8

Inhibits: lack of stomach acid, vitamin d deficiency, high phosphorus intake, high-fiber diet, phytates, oxalates

Question 9

What foods enhance iron absorption? What inhibits absorption?

Answer 9

Inhibiting: High fiber diet, high phosphorus intake, phytates, seeds and nuts
Enhance: Vitamin D, lactose (milk, cheese, yogurt)

Question 10

What is the best source of fluoride in the diet?

Answer 10

Water, seafood and tea

Question 11

When is a vitamin/mineral toxicity most likely to occur?

Answer 11

Taking dietary supplements

Question 12

Describe the “optimum” vitamin/mineral pill.

Answer 12

an all around vitamin/mineral pill, like one a day for women

Question 13

What foods enhance calcium absorption?

Answer 13

Stomach acid, vitamin D, lactose, growth hormones, pregnancy

Question 14

What are the greatest risk factors of Osteoporosis?

Answer 14

Age, gender, ethnicity, bone structure and body weight, family history, prior history of broken bones

Question 15

Water

Answer 15

maintain appropriate fluid balance to support vital functions, maintain water homeostasis, intake from liquids, foods and metabolism must equal losses from kidneys, skin lungs and feces

Question 16

Waters Role in body

Answer 16

Carries nutrients and waste products
Maintains the structure of large molecules
Participates in metabolic reactions
Solvent for minerals, vitamins, amino acids, glucose and others
Lubricant and cushion around joints, inside the eyes, the spinal cord, and in amniotic fluid during pregnancy
Regulation of body temperature
Maintains blood volume

Question 17

Intracellular fluid

Answer 17

inside cells, makes about 2/3 of body’s water

Question 18

extracellular fluid

Answer 18

outside cells, two components, interstitial fluid and plasma

Question 19

dehydration

Answer 19

occurs when water output exceeds input due to an inadequate intake of excessive losses

Question 20

Water intoxication

Answer 20

is excessive water contents in all body fluid compartments, rare, althetes during extended sporting events rehydrating without replenishing electrolytes, kidney disease ESRD

Question 21

Sodium

Answer 21

Sodium (Na+) is one of the primary electrolytes in the body and is responsible for maintaining fluid balance/regulation of blood volume
Dietary recommendations include a moderate intake of salt and sodium.
Excesses may aggravate hypertension
Most of the sodium in the diet is found in table salt and processed foods.
Absorbed easily in small intestine

Question 22

Sodium Role in Body

Answer 22

Maintains normal fluid and electrolyte and acid-base balance
Assists in nerve impulse transmission and muscle contraction
Filtered out of the blood by the kidneys (site of resorption)

Question 23

Sodium Deficiency

Answer 23

Sodium and water must be replaced after vomiting, diarrhea or heavy sweating.
Symptoms are muscle cramps, mental apathy, and loss of appetite.
Salt tablets without water induce dehydration.
Be careful of hyponatremia during ultra-endurance athletic activities.

Question 24

Sodium Toxicity and Excessive Intakes

Answer 24

Edema and acute hypertension

Prolonged high intake may contribute to hypertension.

Question 25

Chloride

Answer 25

Chloride (Cl-) is an essential nutrient that plays a role in fluid balance.
It is associated with sodium and part of hydrochloric acid in the stomach.

Question 26

Chloride Roles in the Body

Answer 26

Maintains normal fluid and electrolyte balance
Moves freely-no pump or protein carrier
Part of hydrochloric acid found in the stomach
Necessary for proper digestion

Question 27

Chloride Deficiency and Toxicity

Answer 27

Deficiency is rare.
Losses can occur with vomiting, diarrhea or heavy sweating; bulimia
Dehydration due to water deficiency can concentrate chloride to high levels.
The toxicity symptom is vomiting.

Question 28

Potassium

Answer 28

Potassium (K+) is another electrolyte associated with fluid balance.
It is associated with hypertension.
It is found in fresh foods—mostly fruits and vegetables.

Question 29

Potassium Roles in the Body

Answer 29

Maintains normal fluid and electrolyte balance
Facilitates many reactions
Supports cell integrity (main intracellular + ion)
Assists in nerve impulse transmission and muscle contractions
Maintains the heartbeat

Question 30

Potassium and Hypertension

Answer 30

Low potassium intakes increase blood pressure.

High potassium intakes prevent and correct hypertension.

Question 31

Potassium Deficiency

Answer 31

Symptoms include muscular weakness, paralysis, confusion, increased blood pressure, salt sensitivity, kidney stones, and bone turnover.
Later signs include irregular heartbeats, muscle weakness, and glucose intolerance.

Question 32

Potassium Toxicity

Answer 32

Results from supplements or overconsumption of potassium salts
Can occur with certain diseases or treatments
Symptoms include muscular weakness and vomiting.
If given into a vein, potassium can cause the heart to stop.

Question 33

Phosphorus

Answer 33

Most of the phosphorus (P) is found in the bones and teeth.

It is also important in energy metabolism (ATP), as part of phospholipids, and as part of genetic materials.

Question 34

Phosphorus Roles in the Body

Answer 34

Mineralization of bones and teeth
Part of every cell
Genetic material (DNA and RNA)
Part of phospholipids
Energy transfer (ATP=Adenosine Tri-Phosphate!)
Buffer systems that maintain acid-base balance

Question 35

Phosphorus toxicity symptoms

Answer 35

include the calcification of nonskeletal tissues, especially the kidneys.

Question 36

Magnesium

Answer 36

Magnesium (Mg++)supports bone mineralization, and is involved in energy systems and in heart functioning.
It is widespread in foods.
Cofactor for many enzymes in energy metabolism
Mg is a catalyst in ADP to ATP formation

Question 37

Magnesium Roles in the Body

Answer 37

Bone mineralization
Building of protein
Enzyme action
Normal muscle contraction 
Nerve impulse transmission
Maintenance of teeth by preventing dental caries
Functioning of the immune system
Blood clotting

Question 38

Magnesium Deficiency

Answer 38

Deficiencies are rare.
Symptoms
Weakness and confusion
Convulsions in extreme deficiency
Bizarre muscle movements of the eye and face
Hallucinations (impairs CNS)-alcoholics
Difficulties in swallowing
Growth failure in children
Develops from alcohol abuse, protein malnutrition, kidney disorders and prolonged vomiting and diarrhea

Question 39

Magnesium and Hypertension

Answer 39

Protects against heart disease and hypertension

Low magnesium restricts walls of arteries and capillaries.

Question 40

Magnesium Toxicity

Answer 40

Symptoms from nonfood magnesium are diarrhea, alkalosis, and dehydration.

Question 41

Sulfate

Answer 41

Sulfate (S) requirements are met by consuming a varied diet.
It is found in essential nutrients including protein foods: meat, fish, poultry, eggs, milk, nuts, legumes
There is no recommended intake and there are no known deficiencies.
Part of sulfur-containing amino acids; insulin; biotin; thiamin