Water and minerals Quiz

Water

average adult is 50-60% water

Muscles is

75% water and fat tissue 20%

Water is important for

Maintaining equal distribution of all bodily fluids

Water is balanced amoung

Intracellular fluid, extracellular fluids, and intersitial fluids

Electrolytes

Minerals important for fluid balance

Electrolytes examples

Sodium, potassium, phosphate, magnesium, calcium, and chloride

Roles of water

Universal solvent, transport medium, maintains body temp, and lubricant and protective solution

Universal solvent

Liquid that acts as a medium for substances to dissolve

Transport medium

water in blood and lymph help transport substances through your body

Blood

helps transport oxygen, nutrients, and waste products

Lymph

Helps transport proteins to bloodstream, absorption of fats, and transports waste and microbes through lymph nodes

Lymph nodes

Cleaning stations

Water in blood

Absorbs, carries, and releases heat

During physical activity

Increased heat breaks water molecules on skin apart transforming them into a liquid (sweat) to a vapor to cool down

On a cold day

Less blood flows to your body surfaces so your core stays warm

Water as a lubricant

water combines with other molecules to act as a lubricant for your joints ​

• Water in tears lubricates your eyes and helps flush out dust and debris ​

• Part of saliva that moistens your mouth and the mucus that lubricates your intestinal tract ​

• Main part of fluid that surround organs including your brain acting as a cushion ​

• During pregnancy, developing fetus is surrounded by watery amniotic fluid

Water balance

amount of water consumed is equal to amount of water lost

Water is lost through

Kidneys: Urine ​

Large intestine: Stool (usually a small amount unless you have diarrhea) ​

Lungs: Water that evaporates as you exhale​

Skin: When you release heat produced by your body’score ​

Dehydration can cause

Weight loss ,fever, dizziness, confusion, impaired physical coordination, and in extreme situations, death

Hyponatremia

State in which you drink so much water that your blood is diluted to a point that your sodium levels are too low

Insensible water loss

Water lost through skin and exhaling

Hyponatremia 1

swelling of body tissue (brain) and can cause confusion, disorientation, and death

When dehydrated

blood volume decreases and sodium concentration increases in blood​, so Brain triggers thirst mechanism ​

Thirst mechanism

Secretion of antidiuretic hormone (ADH) to reduce urine output​ and Fluid inside cells moves into blood​

Water needs men

16 cups/day (about 13 cups of beverages)​

Water needs women

12 cups/day (about 9 cups of beverages)​

Minerals 

Inorganic elements essential to the nutrition of humans

Minerals are found in

Plant and animal foods. Best sources are vegetables, legumes, milk, and meats ​

Mineral functions

Plays a role in fluid balance, acts as enzymes, works with immune system, and part of your structural growth ​

Major minerals

Sodium, Potassium​, Calcium, Phosphorus, Magnesium , Chloride , Sulfur ​

Sodium

Major electrolyte in blood and outside the cell​, Helps regulate body water and blood pressure​, Transports substances (i.e. amino acids) across cell membranes ​

Sodium daily needs

1,500 mg/day for adults under 51​

Sources of sodium

Processed foods, table salt, meat,seafood, milk, cheese, and eggs​

Overconsumption of sodium/Hypertension

UL: 3,600 milligrams/day​

Potassium

• Major electrolyte inside cells​

• Helps keep blood pH and acid-basebalance correct​

• Needed for muscle contraction and nerveimpulses ​

• Can help lower high blood pressure​

• Helps increase bone density ​

• Reduces kidney stones by helping to excrete citrate ​

Potassium daily needs women

2,600 mg/day

Major minerals/Macrominerals

Needed in amounts greater than 100 milligrams/day

Trace minerals/microminerals

Needed in amounts less than 15 milligrams/day

Daily needs potassium males

3,400 mg/day​

Sources of potassium

Potatoes, melons, citrusfruits, most fruits and vegetables,meat, milk, and legumes​

Overconsumption of potassium/Hyperkalemia

Can cause irregular heartbeats, damage to heart, and can be life-threatening​

Underconsumption of potassium/hypokalemia

• Can cause muscle weakness, cramps, irregular heartbeats, and paralysis​

• Can occur as result of excessive vomiting and/or diarrhea, anorexia and/or bulimia eating disorders​

Calcium is the

Most abundant nutrient in the body

Calcium roles

• Helps build strong bones and teeth​

• Plays a role in muscles, nerves, and blood​

• May help lower high blood pressure​

• May fight colon cancer​

• May reduce risk of kidney stones (supplements have opposite effect)​

Daily needs calcium

1,000 to 1,200 mg/day ​

Sources calcium

Milk and dairy products, leafy greens, broccoli, salmon, sardines, and tofu​

Hypercalcemia (UL: 2,500 mg/day)

Impaired kidney function, calcium deposits in blood

Underconsumption of calcium/Osteoporosis

decreased bone density that can result in fractures

Phosphorus is the

2nd most abundant mineral in the body

Phosphorus roles

• Needed for bones and teeth​

• Important component of cell membranes​

• Needed for energy metabolism and stores​

• Helps maintain blood pH​

• Part of DNA and RNA

Daily needs phosphorus

700 mg/day

Phosphorus sources

Meat, fish, poultry, eggs, dairy, and cereals​

Hyperphosphatemia (UL: 4,000mg/day)

Calcification of tissues

Underconsumption of phosphorus causes

Muscle weakness, bone pain, rickets, confusion, and death ​

Magnesium functions

• Helps more than 300 enzymes,including those related to energymetabolism​

• Used in synthesis of protein​

• Helps muscles and nerves functionproperly​

• Maintains healthy bones andregular heartbeat​

• May help lower high blood pressure and reduce risk of type 2 diabetes​

Magnesium daily needs male

400 mg/day​

Magnesium daily needs females

310 mg/day​

Magnesium sources

Meat, seafood, nuts, legumes, dairy, and whole grains​

Overconsumption of magnesium

Large intakes from supplements can cause diarrhea, cramps, and nausea​

Underconsumption of magnesium

Very rare, but can cause muscle weakness, seizures, fatigue, depression, and irregular heartbeats ​

Chloride function

Part of hydrochloric acid in the stomach ​Helps maintain fluid and acid-base balance

Chloride daily needs

300 mg/day ​

Sources chloride

Comes from sodium chloride, sosame sources that your find sodium ​

Overconsumption of chloride

UL: 3,600 mg/day

Sulfur functions

Is a part of vitamins and amino acids. Helps give some amino acids their three- dimensional shape allowing them to perform their roles

Sulfities

based substances that help preserve food

Trace minerals

Iron​, Copper, Zinc​, Selenium,​Fluoride​, Chromium​, Iodine, Manganese​, Molybdenum

Iron is the

Most abundant mineral on earth and main trace mineral in the body

Iron functions

Oxygen transport and storage ​ and Aids brain function by helping enzymes that make neurotransmitters​

Types of iron

Heme iron and Nonheme iron

Heme iron

Comes from animal sources and is more easily absorbed (part of hemoglobin and myoglobin)​

Nonheme iron

come from plant foods and is not as easily absorbed​

Iron daily needs

8 to 18 mg/day ​

Iron sources

Meat, fish, poultry, enriched and fortified breads and cereals​

Overconsumption of iron can lead to

Vomiting, nausea, diarrhea, constipation, organ damage including the kidney and liver (UL: 45 mg/day)​

Underconsumption of iron

Most common nutritional deficiency int he world. Causes fatigue, iron-deficiency anemia, growth retardation in infants​

Copper functions

• Important for iron absorption and transfer ​

• Aids in synthesis of hemoglobin and redblood cells​

• Helps generate energy in cells, ​

• Helps synthesize melanin ​

• Links the proteins collagen and elastintogether in connective tissues​

• Helps enzymes protect cells from freeradicals​

• Role in blood clotting and maintaining healthy immune system​

Copper daily needs

900 micrograms/day ​

Copper sources

Organ meats, nuts, seeds, cocoa, whole grains, legumes, and shellfish​

Copper overconsumption

Vomiting, abdominal pain, nausea, diarrhea, liver damage (UL: 10,000micrograms/day) ​

Copper underconsumption

Impaired growth and development ​

ZInce roles

• DNA synthesis, growth, anddevelopment​

• Healthy immune system and woundhealing​

• Taste acuity​

• May reduce risk of age-related macular degeneration​

Zinc daily needs

8 to 11 mg/day ​

Overconsumption Zinc

Nausea, vomiting, cramps, diarrhea, and impaired immune function (UL: 40mg/day)​

Can inhibit copper absoprtion

Underconsumption zinc

Skin rash, hair loss, diarrhea, and loss of taste and smell​

Selenium roles

• Help regulate thyroid hormones​

• Act as antioxidants​

• May help fight cancer​

Daily needs selenium

55 micrograms/day ​

Sources selenium

Meat, seafood, fish, eggs, and whole grains​

Overconsumption selenium/Selenosis

brittle hair and nails, skin rash, garlic breath odor, and fatigue (U L: 400 micrograms/day) ​

Underconsumption selenium/Keshawn Disease

causes heart damage ​

Fluoride roles

Makes teeth stronger

Daily needs flouride

3 to 4 mg/day ​

Sources fluoride

Fluoridated water and tea or other foods made with the fluoridated water ​

Fluorosis/Overconumption fluoride

Skeletal fluorosis – stiffness and pain in joints, osteoporosis, calcification of ligaments (UL: 10 mg/day)​

Underconsumption fluoride

Increased susceptibility to dental carvities

Chromium roles

Improves insulin response

Daily needs chromium

20-35micrograms/day ​

Chromium sources

Pork, egg yolks, wholegrains, and nuts​

Underconsumption of chromium may increase

insulin resistance

Iodine role

Needed by thyroid to make essential hormones​