Water & Minerals

Question 1

What is the body’s second most abundant mineral?

Answer 1

Phosphorus

Question 2

Which mineral is part of the body’s buffer system?

Answer 2

Phosphorus

Question 3

What is the body’s most abundant mineral?

Answer 3

Calcium

Question 4

What does calcium do?

Answer 4

• regulates transport of ions (across cell membrane)
• helps maintain normal BP
• helps with blood clotting
• essential for muscle contraction

Question 5

What helps maintain calcium when there is an increase in blood Calcium levels?

Answer 5

Vitamin D and hormones promote the deposit of Ca2+ in bone

Question 6

What are some of the health benefits of calcium?

Answer 6

It protects against hypertension & calcium-rich foods play a role in:
- reducing body fat + protecting lean tissue

Question 7

When are calcium recommendations high?

Answer 7

During adolescence, for women over 50, and all adults over 70 (bc higher risk of osteoporosis)

Question 8

What is calcium found most in?

Answer 8

milk and milk products

cheese, fortified foods, greens

Question 9

Food products with high calcium

Answer 9

sardines, milk, tofu, cheese, turnip greens

Question 10

Which mineral is mostly found in bone?

Answer 10

Magnesium (Mg)

Question 11

What does magnesium do?

Answer 11

• Critical to operations of enzymes
• Part of protein-making action
• Helps muscles to relax after contraction

Question 12

What is magnesium found in?

Answer 12

spinach, black beans, oysters, yogurt, soy milk

Question 13

Foods rich in iron?

Answer 13

clams, beef steak, navy beans, black beans

Question 14

Why is zinc important?

Answer 14

• It is required to activate over 50 enzymes
• Helps manufacture genetic materials
• Helps in digestion and metabolism

Question 15

Foods rich in zinc?

Answer 15

oysters, beef steak, yogurt, shrimp

Question 16

What can an iodine deficiency cause?

Answer 16

enlargement of thyroid gland & brain damage

Question 17

Which mineral is an integral part of thyroid hormones

Answer 17

iodine

Question 18

which mineral helps cells use iron?

Answer 18

copper

Question 19

Best sources of copper?

Answer 19

organ meats, legumes, whole grains, seafood, nuts, and seeds

Question 20

Which mineral is important to the mineralization of bones and teeth?

Answer 20

Fluoride

Question 21

What does chromium do

Answer 21

enhances activity of insulin

Question 22

Can supplements substitute for a healthy diet?

Answer 22

No

Question 23

What is the upper limit for sodium

Answer 23

2300 mg per day

Question 24

Do most people have enough sodium or don’t

Answer 24

Most people take in too much sodium (most of it comes from salt added into processed food

Question 25

What does high sodium intake correlate with

Answer 25

hypertension, heart disease, and stroke

Question 26

What does DASH do?

Answer 26

tries to lower sodium and increase potassium intake

Question 27

What is the major negative ion in the ECF?

Answer 27

Chloride (bc sodium chloride)

Question 28

Chloride’s role?

Answer 28

Critical in maintaining fluid, electrolyte, acid-base balance

Question 29

Potassium roles?

Answer 29

• Major role in maintaining fluid and electrolyte balance and cell integrity
• Involved in maintaining a steady heartbeat, transmitting nerve impulses, and contracting muscles (extremely important to heart muscle)

Question 30

Inadequate potassium intake possible in diets low in ?

Answer 30

Fresh fruit and veggies