Water & Minerals Flashcards
What is the daily recommended intake of water?
2 to 3 liters of water (about 8-12 cups)
Where does water reside in the body (fig. 12-5)?
Water that resides between cells is known as interstitial luid
How the body regulates blood volume (fig. 12-3)
Fluids maintain the blood volume. Kidneys are central to the regulation of blood volume and pressure.
Where do we get most of the sodium in our diet?
most of the sodium in the diet is found in table salt and processed foods
What is the DASH diet?
DASH: Dietary Approaches to Stop Hypertension- diet plan developed out of 1990’s research on blood pressure & diet. Rich in calcium, magnesium, and potassium
What is osteoporosis?
Osteoporosis is the disease where the bones become porous and fragile due to mineral losses.
Where are oxalates and phytates found and how do they impact mineral absorption?
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.
What nhibits calcium absorption?
Inhibits: lack of stomach acid, vitamin d deficiency, high phosphorus intake, high-fiber diet, phytates, oxalates
What foods enhance iron absorption? What inhibits absorption?
Inhibiting: High fiber diet, high phosphorus intake, phytates, seeds and nuts
Enhance: Vitamin D, lactose (milk, cheese, yogurt)
What is the best source of fluoride in the diet?
Water, seafood and tea
When is a vitamin/mineral toxicity most likely to occur?
Taking dietary supplements
Describe the “optimum” vitamin/mineral pill.
an all around vitamin/mineral pill, like one a day for women
What foods enhance calcium absorption?
Stomach acid, vitamin D, lactose, growth hormones, pregnancy
What are the greatest risk factors of Osteoporosis?
Age, gender, ethnicity, bone structure and body weight, family history, prior history of broken bones
Water
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
Waters Role in body
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
Intracellular fluid
inside cells, makes about 2/3 of body’s water
extracellular fluid
outside cells, two components, interstitial fluid and plasma
dehydration
occurs when water output exceeds input due to an inadequate intake of excessive losses
Water intoxication
is excessive water contents in all body fluid compartments, rare, althetes during extended sporting events rehydrating without replenishing electrolytes, kidney disease ESRD
Sodium
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
Sodium Role in Body
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)
Sodium Deficiency
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.
Sodium Toxicity and Excessive Intakes
Edema and acute hypertension
Prolonged high intake may contribute to hypertension.
Chloride
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.
Chloride Roles in the Body
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
Chloride Deficiency and Toxicity
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.
Potassium
Potassium (K+) is another electrolyte associated with fluid balance.
It is associated with hypertension.
It is found in fresh foods—mostly fruits and vegetables.
Potassium Roles in the Body
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
Potassium and Hypertension
Low potassium intakes increase blood pressure.
High potassium intakes prevent and correct hypertension.
Potassium Deficiency
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.
Potassium Toxicity
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.
Phosphorus
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.
Phosphorus Roles in the Body
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
Phosphorus toxicity symptoms
include the calcification of nonskeletal tissues, especially the kidneys.
Magnesium
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
Magnesium Roles in the Body
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
Magnesium Deficiency
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
Magnesium and Hypertension
Protects against heart disease and hypertension
Low magnesium restricts walls of arteries and capillaries.
Magnesium Toxicity
Symptoms from nonfood magnesium are diarrhea, alkalosis, and dehydration.
Sulfate
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
