Unit 9 Nutrition - Water, Minerals

Water

Universal solvent, versatile solvent, coolant, and lubricant

transport; medium; chemical

Property of water makes it an ideal _____ vehicle for nutrients and wastes and a ______ for many ______ reactions of human metabolism

nitrogen; urea; urine

Liver converts ______-containing waste products into ____ and are excreted in _____.

nutrients; dissolved; excreted

When we consume more than we need of some ______ (ex: sodium), excess is _______ in water and ______ in urine

medium

Because so many compounds dissolve in water, it provides a ______ in which chemical reactions take place in the body.

energy; by-products

When carbohydrates, lipids, and proteins are metabolized as sources of ______, water is one of the ___-______.

fluid

Metabolic water (1 cup or more per day) contributes to maintenance of ____ balance in body

removed

As water in perspiration evaporates, heat energy is _____ from the skin, cooling body in process

Saliva

______ acts as a lubricant, allowing food to pass through the esophagus to the stomach

Mucus

Provides protective coating throughout digestive tract

synovial

Water helps form _____ fluid, a lubricant found in the knees and other joints

cerebrospinal

Spinal cord and brain cushioned by ______ fluid, which allows for delivery of oxygen and nutrients and removal of wastes

amniotic

Water is also the basis of _____ fluid, which functions as a shock absorber surrounding the growing fetus during gestation

thirst

Brain communicates need to drink by signaling _____

water

Thirst mechanism can lag behind actual _____ loss during prolonged physical activity and illness

age

Thirst sensation declines with ____

weigh; needs

Athletes need to monitor fluid status and should _____ themselves before and after training to determine their rate of water loss and _____

2-3; pound

Athletes should drink ___-___ cups of fluid for every _____ lost through sweating

dairy

Besides beverages, fruits, vegetables, and ____ foods are good sources of water

bottled; tap

People choose ______ water over ___ water because they believe it is less likely to be contaminated with pathogens or impurities

Bottled; tap

_____ water in the U.S. is purified municipal ____ water

public

The Environmental Protection Agency regulates and monitors _____ water supplies

bottled

Food and Drug Administration regulates _____ water

The standards for quality and contaminant levels of water are identical for both EPA and FDA.

tap; bottled; packaging

____ water travels through pipes into your home, but _____ water requires extra ______ and more costly methods of transport and storage

phytate; oxalate; limit; binding

Components of fiber, such as phytic acid (______) and oxalic acid (______) can _____ absorption of some minerals by ______ to them

decrease; iron; zinc

High-fiber diets (especially those exceeding 25-38g) can _____ absorption of ____ and _____ (and possibly other minerals).

Solution

Liquid mixture made of a solvent and one or more solutes

solvent

Larger component of then solution (water is often this)

Solute

Minor component in solution. Substance that is dissolved in the solvent.

Sodium

_____ is the main solute dispersed in the extracellular fluid

Intracellular fluid

Water found inside the cell membrane (63% of the body)

Extracelluar fluid

Water found outside the cell membrane (37% of the body)

blood; lymph; cells

Extracellular fluid is found in either the the fluid portion of ____ and _____ OR the fluid between _____

Sodium (+) and Chloride (-)

Electrolytes found in the extracellular fluid

Potassium (+) and Phosphate (-)

Electrolytes found in intracellular fluid

sodium; regulating; nerve; muscle; absorption

Ability of _____ to dissolve in water and attract water molecules is the basis for its functions in: ______ fluid balance, _____ impulse conduction, _______ contractions, and _____ of some nutrients

water; osmosis

If sodium is pumped out of a cell, _____ will flow out of the cell via _______

membranes; regulate; retained; excreted

In kidneys, active pumping of sodium ions across cell ______ in the nephrons helps to ______ how much water is _____ in blood or _____ via urine

1500

AI for sodium for individuals 14 and older = ____ mg

1200

AI for sodium for ages 9-13 = _____ mg

3400

Average daily intake of sodium for Americans is _____ mg

processed; higher

The more you consume highly ________ and restaurant foods, the ____ your sodium intake will be

prepare; unprocessed

To control sodium intake, _____ meals yourself, _______ foods

2000; decreases

Lowering sodium to _____mg/day often ______ blood pressure

calcium

Reducing sodium intake = maintaining a healthy _____ status

potassium; unprocessed

Rich sources of ________: ______ foods, including fruits, vegetables, milk, whole grains, beans, peas, lentils, and meats. Bananas also excellent source

calcium; bones

More than 99% of the _______ in the body is used for growth, development, and maintenance of _____

Hydroxyapatite

Crystalline compound responsible for the structure and hardness of bone

critical; cells

Even though less than 1% of body’s supply of calcium is found in blood, this small amount is ______ to supply the needs of ____ other than the bone cells

Muscle; calcium

______ contraction is activated by ______ release and flow of calcium along surface of the muscle cell

nerve; neuro; ions

In _____ transmission, calcium assists in the release of _____transmitters and permits the flow of ____ in and out of nerve cells

blood clot

Vitamin K + Calcium is essential for formation of a _____ ____

Bones; absorbs; kidneys

If calcium is inadequate and blood calcium decreases, and 3 hormonally controlled actions are stimulated to reestablish normal levels of calcium: 1. _____ release calcium. 2. Small intestine _____ more calcium. 3. ______ excrete less calcium into the urine.

Calcitonin, Vitamin D, and parathyroid

Three hormones involved in calcium regulation:

tight; low

Because of this ____ hormonal regulation, insufficient dietary calcium is NOT likely to result in ____ blood calcium

dairy; 72

____ products account for approximately ____% of the dietary calcium intake in the U.S. (exception of cottage cheese)

Fat-free

______ milk is the most nutrient dense source of calcium

bread; milk

_____, rolls, crackers, and foods with ____ products are secondary sources of calcium

spinach

It would take 8 cups of cooked _____ to get the amount of calcium in 1 cup of milk

fortified

Food and beverage companies produce many calcium-_____ foods (orange juice, breakfast cereals, bars, waffles, and soy products)

Phytates; oxalates; tannins; fast; inhibit

______ (grains), ______ (veggies), ______ (tea/legumes), inadequate vitamin D, excessive intakes of phosphorus, magnesium, sodium, and zinc, ____ motility in GI tract, medications, and aging all ______ absorption of calcium

blood; kidney; soft; decreased

Excess calcium causes high ____ and urinary calcium concentrations, irritability, headache, ______ failure, ____ tissue calcification, and _______ absorption of other minerals

BAD

Calcium supplements interacting with other minerals = _____, because it may decrease absorption of other minerals (zinc, iron)

Magnesium

Provides rigidity and functions as a storage site that can be drawn upon by other tissues when dietary intake is inadequate

synthesis; D

Magnesium is needed for ______ of vitamin ___ in the liver

tooth; calcium; tooth

Magnesium promotes resistance to ____ decay by stabilizing ______ in ____ enamel

nerve; heart; enzyme

Magnesium is important for ____ and _____ function and aids in many _____ reactions

relax

Magnesium functions to _____ muscles after contraction

300; magensium

Over _____ enzymes use _______. Many energy-yielding compounds in cells need this to function properly

DNA; protein

Magnesium has a critical role in the synthesis of _____ and _____.

plant

Rich sources of magnesium include _____ products. Squash, whole grains, beans, nuts, seeds, and broccoli

Iron; hemoglobin; myoglobin

_____ is part of the _________ in red blood cells and ______ in muscle cells

Iron deficiency anemia

Symptoms associated with this deficiency: Lack of oxygen getting to tissues, pale skin, fatigue upon exertion, poor temperature regulation, loss of appetite, and apathy

iron; learning; immune

Poor ____ stores may decrease ______ ability, attention span, work performance, and _____ status even before anemia

abnormal

Children with chronic anemia = _____ cognitive development

Iron deficiency anemia; 10; 2

Most prevalent nutrient deficiency worldwide. ____% U.S. females and ____% U.S. males

menstrual

Females are vulnerable to anemia during child-bearing years due to _____ blood loss

expands; extra

Anemia also found in pregnant females because blood volume _____ during pregnancy and _____ iron is needed to synthesize red blood cells for mother and fetus

Endurance; blood; feet

________ athletes may have increased iron requirements due to increased ____ loss in feces and urine and chronic lysis of red blood cells in ____ due to trauma of running

vegan; restrictions; donation

Additional risk factors of iron deficiency: inappropriately planned _____ dietary patterns, extreme dietary _______, and frequent blood ______

Heme iron

Derived from hemoglobin and myoglobin, comprises 40% of iron in meet, fish, and poultry (MFP) ONLY found in animal FLESH

15; 35; nothing

Absorption of heme iron ranges from ____% to ____%. Almost _____ affects its absorption

Nonheme iron

Subject to many conditions that can either enhance or inhibit its absorption, which ranges from 2% to 8%.

Vitamin C; MFP; calcium

Nonheme iron is enhanced by _______ and _____. It is inhibited by tannins, oxalates, phytates, and megadoses of ______.

Children; candy; kitchen

_____ most likely victims of iron poisoning because supplements look like _____. Accessible in _____.

iron; toxicity; reduced

All _____ supplements carry _____ warning (since the 90s) and poisoning among children has since then ______.

200; zinc

Approximately ____ enzymes require ____ as a cofactor for activity

physiological; DNA; protein; wound; bones; insulin; membrane; antioxidant; immune

Zinc is necessary to: support _______ functions, ____ synthesis and function, _____ metabolism, ____ healing, and growth, development of ______ and reproductive organs, storage, release, and function of ______, cell ______ structure and function, indirect ______ function, and _____ function through white blood cell formation

Adult symptoms for Zinc deficiency

Acne-like rash, diarrhea, lack of appetite, delayed wound healing, impaired immunity, reduced or altered senses of taste and smell, and hair loss

Child symptoms for Zinc deficiency

Impaired growth, sexual development, and learning ability

Protein

Rich sources of zinc include: ____-rich diets, especially animal sources

Selenium

Trace mineral that exists in many absorbable chemical forms

Selenium

Aids the activity of one of the body’s antioxidant enzymes, glutathione peroxidase

converts; peroxides

Selenium _____ potentially damaging ______ into water

Iodine

Essential for brain development during gestation and early infancy and for the synthesis and function of thyroid hormones, which promote growth and development at critical stages and regulate metabolic rate throughout life.

iodine; synthesis

Thyroid gland actively accumulates and traps ______ from bloodstream to support thyroid hormone ______

selenium; enzymes

Synthesis of thyroid hormone also requires the amino acid tyrosine and _______, which is part of the ______ that convert the hormone to its active form.

enlarges; bloodstream; goiter

When iodine is inadequate, thyroid gland ______ as it attempts to take up more iodine from ________. This eventually creates a ______, and if uncorrected can lead to pressure on the trachea, which may cause breathing difficulties.

goiter

Adequate iodine does not reduce the ______, so surgery might be needed