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What percentage of the human body is water?
50% to 70%.
What is the average daily urinary water loss?
Approximately 1950 mL (8.5 cups).
What daily fluid intake is recommended for adult females?
2.7 liters per day (~11 cups).
What is the average sodium intake of Americans?
3400 milligrams per day.
Which hormone tells the kidneys to conserve water?
Antidiuretic hormone (ADH).
What are the two major types of minerals?
Major (need 100+ mg/day) and trace (need <100 mg/day).
What mineral is primarily stored in bones?
Calcium.
What is the RDA for calcium for adults?
1000 milligrams per day.
What is the function of potassium in the body?
Maintaining water balance and nerve impulse transmission.
What are the signs of dehydration at a 4% body water loss?
Tiredness, dizziness, and headache.
What food source is high in vitamin B-12?
Meat and dairy products.
What is the adequate intake of potassium for males?
3400 milligrams per day.
What is a common cause of iron deficiency?
Blood loss during menstruation.
What can excessive sodium intake lead to?
High blood pressure.
What is the main component of thyroid hormone that regulates metabolic rate?
Iodine.
What role does zinc play in the body?
Cofactor for over 200 enzymes.
What is the RDA for zinc for females?
8 milligrams per day.
What is the difference between hard and soft water?
Hard water contains higher levels of calcium and magnesium.
What is the function of selenium?
Aids in antioxidant activity and thyroid hormone activation.
What is a key factor contributing to osteoporosis?
Low calcium intake.
What is the UL for fluoride?
10 milligrams per day for individuals over 9 years old.
What are the primary extracellular ions?
Sodium and chloride.
How does alcohol use affect magnesium levels?
Increases urinary excretion of magnesium.
What food sources are high in phosphorus?
Milk, cheese, nuts, and meat.
What is the main function of magnesium?
Muscle relaxation and bone health.
What are nonheme iron enhancers?
Vitamin C and MFP (meat, fish, poultry).
What is a symptom of copper deficiency?
Anemia and weakened immunity.
What vitamin helps absorb calcium?
Vitamin D.
What is the function of chloride in the body?
Acid-base balance and immune response.
How does the body respond to low blood potassium?
Muscle cramps and irregular heartbeat.
Who is at risk for iodine deficiency?
Pregnant women and school-age children.
What is a common dietary source of iron?
Meat and fortified cereals.
What are the signs of iron toxicity?
GI distress and liver damage.
What mineral helps regulate the body's fluid balance?
Sodium.
What reduces calcium absorption in the digestive system?
Phytic and oxalic acid.
What condition can occur due to low dietary calcium intake?
Osteoporosis.
What is the adequate intake of chloride?
2300 milligrams per day.
Where is the majority of dietary calcium consumed in the U.S. sourced from?
Dairy products.
What is the main source of magnesium in the diet?
Leafy greens, nuts, and whole grains.
