Roles and Sources of Water and Essential Minerals

Four main roles of water in the body

Solvent, transport medium, lubricant/cushion, and temperature regulator.

Regulators of water intake and excretion in the body

The hypothalamus (thirst center) and kidneys.

Symptoms of mild dehydration

Thirst, dry skin, headache, dark urine.

Symptoms of severe dehydration

Low blood pressure, rapid pulse, confusion, death.

Three foods with the highest water content

Lettuce, watermelon, skim milk.

Common ways to flavor water without adding sugar

Lemon/lime slices, mint, cucumber, berries.

Why beverages can lead to weight gain without fullness

They often contain calories without satisfying hunger.

Difference between hard and soft water

Hard water has more calcium/magnesium; soft water has more sodium.

Main drawback of bottled water

High cost and plastic waste, often similar in quality to tap water.

Three main electrolytes in body fluids

Sodium, potassium, and chloride.

What happens when water follows salt in the body

Fluid shifts to balance concentrations, affecting hydration.

How the body regulates pH balance

With buffers, respiration, and kidney function.

Three functions of calcium

Bone/teeth formation, muscle contraction, blood clotting.

Calcium deficiency effects

Stunted growth (children), osteoporosis (adults).

Best food sources of calcium

Dairy products, leafy greens, fortified foods.

Where phosphorus is found

Bones and teeth, part of DNA and energy metabolism.

Symptoms of magnesium deficiency

Muscle spasms, weakness, hallucinations.

Good magnesium sources

Nuts, legumes, whole grains, dark green veggies.

Sodium's role in the body

Regulates fluid balance, nerve impulses, muscle function.

Effects of too much sodium

High blood pressure (hypertension).

Potassium regulation

Fluid/electrolyte balance inside cells, nerve/muscle function.

Best sources of potassium

Fruits and vegetables (e.g., bananas, oranges, potatoes).

Chloride's necessity

Stomach acid (HCl), fluid balance.

Sulfate's essential function

Protein structure (sulfur-containing amino acids).

Function of iodine

Helps produce thyroid hormones for metabolism.

Iodine deficiency symptoms

Goiter, cretinism in infants.

Role of iron

Part of hemoglobin, helps transport oxygen.

Who is most at risk for iron deficiency

Women, adolescents, pregnant individuals, infants.

Symptoms of iron-deficiency anemia

Fatigue, weakness, pale skin, poor concentration.

Key roles of zinc

Immune function, growth, wound healing.

Symptoms of zinc deficiency

Growth delay, appetite loss, poor immunity.

Importance of selenium

Antioxidant; regulates thyroid function.

Function of fluoride

Strengthens tooth enamel, prevents decay.

Sources of fluoride

Fluoridated water, toothpaste.

Chromium's function

Helps regulate blood sugar by enhancing insulin action.

Copper's necessity

Iron metabolism and enzyme function.

Distinction between major and trace minerals

Major minerals are needed in >100 mg/day; trace minerals in <100 mg/day.

Good dietary strategy for getting enough minerals

Eat a varied, whole-food diet including fruits, vegetables, whole grains, and lean proteins.

Can supplements replace dietary sources of minerals?

No—food sources are more bioavailable and safer in the long term.