Nutrition & You Chapter 8: Minerals and Water

These flashcards cover key concepts related to the importance of minerals and water in nutrition, daily requirements, functions, and sources.

What is the significance of water in the human body?

Water is the most abundant substance in the body, making up about 60% of an average healthy adult's weight. It acts as a solvent and transport medium, helps maintain body temperature, lubricates joints, and protects organs.

What are the two types of fluid compartments in the body?

Intracellular fluids (within cells) and extracellular fluids (interstitial fluid between cells and blood).

What is the concept of water balance?

Water balance is achieved when the amount of water consumed equals the amount of water lost by the body.

What leads to dehydration?

Dehydration can result from inadequate water intake or excessive water loss due to diarrhea, vomiting, high fever, or medications such as diuretics.

What can happen if you consume too much water?

Excessive water intake can lead to hyponatremia, a condition characterized by low sodium levels in the blood.

How much water do men and women need daily?

Men need about 16 cups of water per day, while women require about 12 cups, with 80% coming from beverages and 20% from foods.

What role do major minerals play in the body?

Major minerals, such as sodium, potassium, calcium, and magnesium, are needed in greater amounts and help maintain fluid balance, strength bones, and support various bodily functions.

What are trace minerals and their importance?

Trace minerals are required in smaller amounts but are essential for various functions, including enzyme activity and hormone regulation (e.g., iron, zinc, and selenium).

What foods are rich sources of calcium?

Calcium is predominantly found in milk and dairy products, leafy greens, broccoli, salmon, and fortified foods.

What are the daily recommended intakes of iron for men and women?

Men need about 8 milligrams/day, while women aged 19 to 50 need 18 milligrams/day due to iron loss during menstruation.

What is the function of sodium in the body?

Sodium is a major electrolyte that helps maintain fluid balance and regulates blood pressure.

What can cause hypokalemia?

Hypokalemia, or low potassium levels, can occur due to excessive vomiting, diarrhea, or the use of diuretics.

What is the function of fluoride?

Fluoride helps protect against dental caries by repairing enamel and reducing the amount of acid produced by bacteria in the mouth.

What is the primary source of iodine in the diet?

Iodized salt is the primary source of iodine, which is essential for the production of thyroid hormones.

How does excessive zinc intake affect the body?

Excessive zinc can inhibit copper absorption and lead to symptoms such as nausea, vomiting, and impaired immune function.

What are the consequences of sodium deficiency?

Sodium deficiency is rare in healthy individuals but can lead to symptoms like muscle cramps, fatigue, and nausea.

What dietary patterns can help manage blood pressure?

The DASH diet, which emphasizes fruits, vegetables, low-fat dairy, and low sodium intake, can help lower blood pressure.