Chapter 8 Water and Minerals

What factors inhibit iron apsorption?

-Tannins (found in tea, coffee, red wine) -Phyates (found in some beans, whole grains) -Calcium (a lot of it)

Phosphorus functions

-bone health -helps muscles relax and contract -important in nerve functioning -blood health -immune health

What is stage one of Iron deficiency?

-bone marrow stores depleted -decrease serum ferritin (which is the amount of iron stored)

What minerals have the function of bone health?

-calcium -fluoride -phosphorus -magnesium

What is stage two of iron deficiency?

-continued ferritin decrease -less iron in hemoglobin

iron food source

-dark green vegetables -red meat (is heme iron) -animal flesh -fish -poultry -shellfish -egg yolk -legumes -dried fruits -iron-enriched breads and cereals

Iron functions

-hemoglobin and myoglobin synthesis -incorporated into compounds needed for oxidative metabolism -carries oxygen in the body within RBC

zinc functions

-immune health -hair/skin/nails -needed to make proteins -blood health -reproductive health

magnesium functions

-influences bone metabolism -important in metabolic processes of exercise -immune health -nerve transmission -muscle contractions

what minerals have the function of blood health?

-iron -potassium -zinc -folate

phosphorus food sources

-meat -fish -poultry -eggs -milk

zinc food sources

-meats -fish -poultry -leavened whole grains -vegetables

What is the best ways to maximize getting all the nutrients out of your vegetables?

-overcooking will cause vitamin loss -don't fry because you will lose vit E -steam/microwave broccoli and not boil them -eat raw vegetables -buy local bc it's picked more recently -store milk in opaque containers bc of riboflavin loss with UV light

what minerals have the function of electrolytes?

-sodium -potassium -fluoride

Magnesium food sources

-unprocessed foods -nuts -legumes -whole grains -leafy green vegetables -seafood

what is stage three of iron deficiency?

-very low serum ferritin -decreased hemoglobin -anemia happens at this stage

What minerals have the function of immune health?

-zinc -selenium

Individuals should consume fluids containing CHO and Na after exercising continuously for approximately _____

2 hours

An extreme and unhealthy avenue for wrestlers to lose weight prior to "weigh in" is to reduce water intake and sometimes find ways to lose water weight quickly. Water loss can often be expressed as a percentage of body weight. How much water weight in pounds would a 180 lb wrestler lose if he lost 2% of his body weight?

3.6 lb

Research has shown that daily intake of caffeine under ____ mg does NOT result in dehydration, a 16 oz cup of commercially brewed coffee contains about ____ mg of caffeine.

450; 300

How much fluid should you replace to prevent excessive dehydration?

60%

Water makes up approximately ____ % of an adult individual's body weight and is the most indispensable nutrient of all. Satiety and _____ govern water intake. An extreme water imbalance, such as water loss, or _____, can result in death if water intake is not readily available.

60; thirst; dehydration

A diet low in _____ and Vit D can increase the risk of developing osteoporosis.

Calcium

_____ is by far the most abundant mineral in the body; nearly 99% is stored in bones and teeth. The chief mineral used to maintain fluid volume outside the cell and a key regulator of electrolytes is _____. _____ is highly concentrated inside cells and is an important contributor to nerve transmission. _____ is the backbone of the DNA molecule and is the principal component of cellular membranes.

Calcium; sodium; potassium; phosphorus

What factor is NOT an inhibitor for iron?

Oxalates (found in spinach, swiss chard)

A friend informs you she has pre-hypertension, high BP. She is advised to limit her salt intake, but doesn't know how. She asks you for advice. What is the best advice you can give your friend on how to control her salt intake?

Tell her to limit her intake of processed and fast foods

What are two factors associated with a lower percentage of body water?

being older and having a large amount of body fat

Which of the following is FALSE concerning our water that we drink? a. bottles marketed as "spring" water ensure the water comes directly from a natural spring b. distilled water is void of dissolved minerals c. seltzer is not labeled as water d. carbonated water is referred to as either bubbling or sparkling water e. purified water is used for medical and research purposes

bottles marked as "spring" water ensure the water comes directly from a natural spring

The body's proteins and some of its mineral salts prevent changes in the acid-base balance of its fluids by serving as _____

buffers

What is one of the principal minerals in hard water?

calcium

What two minerals are good indicators of the intake of other minerals?

calcium and iron

What is a recommended practice to ensure adequate mineral status?

consume adequate kilocalories daily

Which of the following is true about mineral absorption? a. the more you consume, the more that will be absorbed b. consuming an orange can increase iron absorption at the same meal c. consuming a multivitamin is the best way to get all minerals at once d. consuming a salad at dinner will ensure mineral absorption because of its nutrient density

consuming an orange can increase iron absorption at the same meal

what tissue is approximately 10% water?

fat tissue

All of the following influence mineral absorption EXCEPT ____ a. age b. gender c. genetics d. height

height

The oxygen-carrying protein of the blood is _____. The oxygen-holding protein of the muscle is _____. An enlargement of the thyroid gland due to iodine deficiency is a ______. A reduction in bone mass of aged individuals where bones become porous and fragile is ______. The chief crystal of bone formed from calcium and phosphorus is _____.

hemoglobin; myoglobin; goiter; osteoporosis; hydroxyapatite

Thyroxine activity is dependent on _____, a trace mineral that regulates basal metabolic rate and low amounts can result in a goiter.

iodine

Hyponatremia resulting from exercise can cause a serious and sustained loss in ____ concentration to below 135 mmol/L.

plasma sodium

Iron deficiency anemia can impair athletic performance by_____

reducing VO2 max as a result of decreased oxygen transport

A deficiency in all of the following minerals can lead to anemia EXCEPT _____ a. iron b. zinc c. copper d. selenium

selenium

What minerals have the function of antioxidants?

selenium

An inadequate intake of minerals such as _____ can impair immune response.

selenium and zinc

Which of the following is FALSE about calcium food sources to meet calcium requirements? a. canned fish is a good source of calcium b. brussels sprouts are another way to increase calcium intake c. milk is the traditional method to meet daily calcium needs d. almonds and fortified almond milk are good sources of calcium e. spinach is an excellent source of calcium

spinach is an excellent source of calcium

Hypokalemia is a result of _____

substantial potassium loss without replacement

Water intake is important to make up for the daily water loss through evaporation of sweat, water vapor in exhaled breath, urine, and feces. Therefore, a person must consume at least the same amount of water each day to maintain ____

water balance

Which of the following beverage choices are best for meeting the body's fluid needs and controlling body weight? a. coffee, soy milk, and fruit drinks b. water, unsweetened tea, and black coffee c. vegetable juice, regular cola beverages, vegetable juices, and fruit drinks d. artificially sweetened beverages, vegetable juices, and fruit drinks e. herbal tea, decaf coffee, and whole milk

water, unsweetened tea, and black coffee

What is a cofactor for more than 300 enzymes that assists in proper immune functioning and is essential for wound healing?

zinc

what minerals may inhibit copper absorption?

zinc and iron