Ch 7 Water and Minerals (1)

What is the average water content in the human body?

60% of total body weight.

How does the body maintain mineral homeostasis?

Through mechanisms such as altering absorption and excretion rates.

What are the main sources of minerals?

Food sources such as fruits, vegetables, nuts, and dairy.

Why should Americans eat less sodium?

To reduce the risk of hypertension and associated health issues.

What benefits can result from increased calcium and potassium intake?

Improved bone health and regulation of blood pressure.

What is the DASH diet?

Dietary Approaches to Stop Hypertension, focusing on fruits, vegetables, lean proteins, and whole grains.

What is the primary function of water in the body?

To transport nutrients and oxygen to cells.

What are the two types of water losses in the body?

Sensible (measurable) and insensible (immeasurable) losses.

What regulates our fluid balance?

The sensation of thirst and the hormone vasopressin.

How much water do adults generally lose daily?

Approximately 1750-3000 ml.

How can fluid intake needs be estimated?

Using the method of 30 ml/kg of body weight.

What is dehydration characterized by?

Impaired mental function and motor control.

What percentage of body weight loss indicates thirst?

A net loss of 1% to 2%.

What are cations and anions?

Cations are positively charged ions, while anions are negatively charged ions.

Which electrolytes are vital for nerve and muscle function?

Sodium (Na+), potassium (K+), and chloride (Cl-).

How does the body maintain electrolyte balance?

Through feedback mechanisms involving the kidneys.

What is the key role of sodium in the body?

Regulating fluid balance and blood volume.

What is the recommended sodium intake for adults?

Less than 2300 mg per day.

What is the normal range for potassium levels?

3.5- 5.0 mEq/L.

What can cause hyperkalemia?

Potassium levels greater than 5.0 mEq/L.

What are the major minerals in the body?

Calcium, phosphorus, magnesium, sulfur, sodium, potassium, and chloride.

What is the most abundant mineral in the body?

Calcium.

What is the role of magnesium?

Critical for nerve function and muscle contraction.

What is a potential consequence of high calcium levels?

Kidney stones and muscle weakness.

What is the inverse relationship between calcium and phosphorus?

When calcium levels rise, phosphorus levels decrease, and vice versa.

What percentage of phosphorus is absorbed from food sources?

40% to 60%.

What is the significance of sulfur in nutrition?

It is a component of certain amino acids and vitamins.

How much iron is typically in the body?

Approximately 3 to 5 grams.

What dietary sources provide heme iron?

Meat, fish, and poultry.

What is the RDA for iron in premenopausal women?

18 mg per day.

What are common symptoms of iron deficiency anemia?

Fatigue, weakness, pale skin, dizziness.

What enhances iron absorption?

Vitamin C.

What are dietary sources of zinc?

Nuts, oysters, red meat, poultry, and beans.

What is the main function of iodine in the body?

Component of thyroid hormones.

What is the consequence of iodine deficiency during pregnancy?

Major neurodevelopmental deficits in the fetus.

What illness can result from severe iodine deficiency?

Goiter.

How does selenium function as an antioxidant?

By disarming free radicals produced during oxygen metabolism.

What is the role of fluoride in dental health?

Promotes mineralization of tooth enamel.

Why is it important to manage mineral supplementation?

Too much or too little can impact health significantly.

What is the common source of chloride in the diet?

Salt (sodium chloride).

How are dietary deficiencies of phosphorus?

Seldom occur.

How does aging affect magnesium levels?

Aging can lead to lower intake and increased excretion of magnesium.

What is the function of manganese in the body?

Essential for metabolism and antioxidant protection.

Which dietary source is highest in potassium?

Bananas.

What is the recommended daily intake of potassium?

Approximately 4700 mg.

What factor can lead to high magnesium levels in the body?

Excessive supplementation.

What is the main concern with zinc deficiency?

Poor wound healing and immune function.

What does chronic dehydration lead to in athletes?

Increased risk of heat-related illnesses.

How can calcium intake be maximized?

Through consumption of dairy products and green vegetables.

What should fluid choices focus on for health promotion?

Healthy beverage options with low sodium.

What is a primary source of calcium in the diet?

Dairy products like milk and cheese.

What is the role of phosphorus in energy metabolism?

Essential for ATP production.

What does a balanced intake of minerals help with?

Maintaining overall health and preventing disease.

What is the approximate AI for water intake for men?

3.7 L/day.

What is hypokalemia?

Low potassium levels in the blood.

What is the relationship between sodium and blood pressure?

Excess sodium can raise blood pressure.

What factors increase the risk of sodium toxicity?

High sodium diets and certain health conditions.

What percentage of sodium is typically added outside the home?

Approximately 71%.

What is the importance of dietary fiber when taking iron supplements?

It helps alleviate constipation caused by iron supplements.

What mineral is critical for DNA synthesis?

Zinc.

What are the potentially toxic effects of iron?

Toxicity symptoms from excessive supplementation.

How does high sodium intake correlate with cardiovascular health?

High sodium intake is associated with increased hypertension risk.

What is the function of potassium in muscle and heart contraction?

Regulates heartbeat and muscle function.

What foods are good sources of magnesium?

Nuts, seeds, legumes, and green leafy vegetables.

What is one major source of selenium in the diet?

Brazil nuts.

What role does calcium play in the body's structure?

Provides structure to bones and teeth.

What can increase insensible water loss?

Extreme temperatures and strenuous exercise.

What is a clear indicator of adequate hydration?

Pale yellow urine.

What is a symptom of hypercalcemia?

Kidney stones.

What mineral aids in red blood cell synthesis?

Iron.

What is recommended for individuals at risk of iron deficiency?

Increase intake of iron-rich foods.

What are symptoms of dehydration?

Dizziness, fatigue, and confusion.

What mineral's deficiency can lead to muscle cramps?

Magnesium.

What is a potential risk of taking high doses of potassium supplements?

Heart dysrhythmias.

What does the DASH diet emphasize?

Reducing sodium and increasing potassium intake.

What condition arises from acute potassium deficiency?

Hypokalemia.

What can excessive sodium intake contribute to?

Osteoporosis and kidney disease.

Why is hydration important for athletes?

To maintain performance and prevent heat-related illnesses.

What can cause a significant loss of sodium in the body?

Sweating during intense exercise.

What is the body's primary way to excrete excess sodium?

Urinary excretion.

What are symptoms of iron overload?

Joint pain, fatigue, and liver damage.

What role does chloride play in the body?

Maintains fluid balance and stomach acidity.

What mineral is key for immune system function?

Zinc.

What increase in potassium levels can happen in kidney disease?

Hyperkalemia.

What are dietary sources of heme iron?

Animal proteins like meat and fish.

What is the maximum sodium intake suggested for adults?

2300 mg per day.

What mineral interacts with calcium to maintain bone health?

Phosphorus.

What can be a consequence of magnesium deficiency?

Muscle spasms and increased heart rate.