Nutrition Chapter 8: Minerals and Water
Which statement would be unacceptable (or untrue) for a chromium-supplement producer to put on the bottle? "This product may help to build muscle which might result in weight loss" "Broccoli is one of the best natural sources of chromium" "Chromium may help to maintain normal blood glucose levels" "There is no known risk for consuming excessive amounts of chromium"
"This product may help to build muscle which might result in weight loss"
The daily recommendation for dietary sodium intake for adults up to age 51 is
1,500 milligrams The daily recommended amount of sodium for adults up to age 51 is 1,500 milligrams. The upper level for sodium daily is 2,300 milligrams, whereas the absolute minimum that should be consumed is 180 milligrams per day. Unfortunately, Americans far exceed these recommendations and consume more than 3,500 milligrams of sodium daily, on average.
The daily recommended sodium intake (AI) for adults up to age 51 is _____.
1500 milligrams The daily recommended sodium intake (AI) for adults up to age 51 is 1500 milligrams. The UL for sodium is 2300 milligrams daily, whereas the absolute minimum that should be consumed is 180 milligrams per day. Unfortunately, most Americans far exceed even the UL and consume, on average, more than 3400 milligrams of sodium daily.
One cup of skim milk, 8 ounces of low-fat yogurt, and 1½ ounces of reduced-fat Cheddar cheese each provide
300 milligrams of calcium Each of these servings of dairy foods provides 300 milligrams of calcium. Consuming the recommended three servings of lean dairy products daily will just about meet the amount of calcium recommended daily (1,000 milligrams) for many adults.
How many cups of fruits and vegetables would the average person have to consume to meet his or her daily potassium needs?
4 1/2 The average person must consume 4½ cups of fruits and vegetables daily to meet his or her daily potassium needs as recommended by the Dietary Guidelines for Americans. A diet rich in at least 4½ cups of fruits and vegetables, especially leafy greens, is the minimum amount that should be consumed daily. Dairy foods, nuts, and legumes can also help contribute potassium to the body. A diet with plentiful potassium has been shown to help lower blood pressure.
The body of an average healthy adult is at least ____ percent water.
50 The body of an average healthy adult is about 50 to as much as 70 percent water, which makes water the most abundant substance in the human body. However, individuals vary in the exact amount of water they carry, because factors such as age, gender, and the body's amount of fat and muscle tissue affect body water. Fat tissue is up to 20 percent water, whereas muscle tissue is approximately 75 percent water.
Adult women should drink about _____, and adult men should drink about _____ of beverages daily.
9 cups, 13 cups The current recommendation for the amount of water adults should consume daily is based on the reported total water intake (from both beverages and food) of healthy Americans. Currently, healthy female adults consume about 12 cups, whereas men consume about 16 cups of water daily from both food and beverage sources. About 80 percent of this intake is from beverages. Based on these amounts, adult women should drink about 9 cups, and adult men should drink about 13 cups of beverages daily. However, those who are very active and lose large amounts of water via sweat have higher fluid requirements.
osteopenia
A condition in which bone mineral density is lower than normal but not low enough to be classified as osteoporosis
Which of the following is a good source of sulfur? Enriched grains Meat Dairy All of the above
All of the above
Which of the following phrases is NOT associated with the mineral molybdenum? Night blindness Legumes and nuts Enzymes and amino acids Bone formation
Bone formation
Of all of the minerals, which one is needed in the greatest amount in the body?
Calcium
When you experience the painful cramping of a "Charlie Horse," what function of potassium is not working correctly? Lowering blood pressure Balancing fluid and buffering the blood Conducting muscle contractions and nerve impulses Maintaining bone health and reducing kidney stones
Conducting muscle contractions and nerve impulses
Which of the following is NOT considered a risk factor for the development of hypertension? Your family history with the disease Using seasoning salts to make meals have more flavor Consumption of oil and vinegar as a salad dressing Obesity
Consumption of oil and vinegar as a salad dressing
hyponatremia
Dangerously low levels of sodium in the blood
What type of bottled water probably has the lowest amount of contaminants?
Distilled water
All of the following will help to lower blood pressure, EXCEPT: Losing 25 pounds of body weight Exercising regularly Eating organic produce Following the DASH diet
Eating organic produce
Which of the following is NOT a method that could be used to determine whether you are dehydrated? Experiencing hyponatremia Measuring secretion of antidiuretic hormone (ADH) Analyzing urine color Weight loss during exercise
Experiencing hyponatremia
Meat is the major source of iron in the American diet. True or False?
False Although meat, fish, and poultry are fabulous sources of iron, they are not the main sources in Americans' diets.
Most of your dietary sodium comes from the salt that you shake on your foods. True or False?
False Although seasoning your food with salt adds sodium, it is not the major culprit in sodium overload.
Kosher salt is a good source of iodine. True or False?
False Kosher salt doesn't contain iodine.
Fluoride has been added to bottled waters. True or False?
False Most bottled water sold in the United States does not contain fluoride.
Chromium can help you build bigger muscles and stay lean when you are lifting weights. True or False?
False Research does not show that chromium supplements help to lose weight and build lean muscle.
Zinc can prevent the common cold. True or False?
False Taking a zinc lozenge doesn't prevent the common cold, but it may help reduce the severity and duration of a cold.
Vitamin waters are healthier for you than plain water. True or False?
False Vitamin waters contain additional calories that you may not need. To improve your fluid intake, plain water is just as healthy and much cheaper.
Which are NOT good sources of potassium? Fruits and vegetables Healthy unsaturated oils Dairy and protein Vegetables and grains
Healthy unsaturated oils While oils are a heart-healthy way to get some fat in your diet, they are not a good source of potassium. The good news is that fruits, vegetables, protein, and dairy products are good sources of this mineral.
Which of the following is not considered a risk for developing osteoporosis? If you are pre-menopausal female If you smoke while drinking on weekends If you are an Asian-American female If you have tested positive for osteopenia
If you are pre-menopausal female
Which of the following combinations increases the bioavailability of minerals? Zinc and copper together in the intestine Iron and vitamin C together in a food Phytates and iron together in a vegan diet Calcium and oxalates together in spinach
Iron and vitamin C together in a food
Which of the following is a major function of selenium? It acts as an antioxidant. It improves the body's response to insulin. It is a major component of hemoglobin. It acts as a major component of hydroxyapatite.
It acts as an antioxidant. Selenium acts as an antioxidant to help stabilize free radicals, which can otherwise damage cells and contribute to chronic diseases such as cardiovascular disease and cancer. The main function of chromium is to boost insulin's ability to shuttle glucose into body cells. Iron is a major component of hemoglobin, the oxygen-carrying transport protein in red blood cells. Calcium, along with phosphorus, is a major component of hydroxyapatite.
Which of the following is NOT a reason to take zinc? It helps to produce white blood cells that fight infection It helps to synthesize vitamin C in the body It may reduce the risk of AMD It plays a role in wound healing
It helps to synthesize vitamin C in the body
What function of water allows lymph to perform its multiple roles in the body?
It is a transport medium
Which of the following is NOT a function of selenium? It helps regulate thyroid hormones in your body. It may help fight against certain cancers. It functions as an antioxidant. It is needed to prevent anemia.
It is needed to prevent anemia Selenium helps regulate thyroid hormones, may play a role in fighting certain cancers, and functions as an antioxidant, but it does not prevent anemia. Iron is the mineral most associated with preventing anemia.
Which condition is often linked with a selenium deficiency?
Keshan's disease
Magnesium is NOT associated with the prevention of which of the following conditions? high blood pressure Kidney disease osteoporosis diabetes mellitus
Kidney disease
trace minerals
Minerals needed from your diet and in your body in small amounts, less than 20 milligrams daily. These include iron, zinc, selenium, fluoride, chromium, copper, manganese, and molybdenum. (also called microminerals)
major minerals
Minerals needed in amounts greater than 100 milligrams per day. These include sodium, chloride, potassium, calcium, phosphorus, magnesium, and sulfur. (also called macrominerals)
Who is most at risk for developing cavities due to insufficient fluoride?
People who only drink bottled water
Fluoride will help strengthen and repair the enamel on your teeth. What other mineral strengthens your teeth?
Phosphorus Phosphorus, along with calcium, forms hydroxyapatite, which is the strengthening material found in your teeth. Chloride is one of the electrolytes in your blood that helps maintain fluid and acid-base balance. Sulfur plays an important role as part of many compounds in your body, such as certain amino acids. Zinc helps with wound healing and maintaining a healthy immune system.
Which of the following words or phrases are NOT associated with the mineral iodine? Goiter Prediabetes Thyroid hormones Cretinism
Prediabetes
Which of the following is NOT a function of copper in the body? Creating connective tissue with elastin and collagen Synthesizing melanin in the skin to produce skin coloration Synthesizing lymph and white blood cells Generating energy in the cells to provide energy in the body
Synthesizing lymph and white blood cells
extracellular fluid compartment
The fluid located outside your cells. Interstitial fluids and fluids in the blood are extracellular fluids.
A serving of milk will provide about one-third of an adult's daily calcium needs. True or False?
True In fact, the recommended three servings of dairy foods, including milk, yogurt, and/or cheese, will almost nail your calcium needs for the day. Unfortunately, most Americans' diets fall short in regard to this food group.
Magnesium can help lower your blood pressure. True or False?
True Magnesium, along with calcium and potassium, is part of a diet that has been shown to substantially lower blood pressure.
Bottled water is regulated by the FDA. True or False?
True The FDA regulates all bottled water sold in the United States.
Your morning mug of coffee counts toward fulfilling your daily water needs. True or False?
True Your mug of java does contribute to meeting your daily water needs, even though it may contain caffeine, a diuretic.
Which group is most prone to developing iron-deficiency anemia? American men Women who have stopped menstruating Vegetarians, particularly vegans People who consume inadequate vitamin C
Vegetarians, particularly vegans
Which of the following meals has three different sources of manganese? Vanilla yogurt with pineapples and nutmeg Whole-wheat toast with lingonberrry jam and butter Whole-grain cereal with strawberries and a pinch of cinnamon Pasta with spinach and pine nuts
Whole-grain cereal with strawberries and a pinch of cinnamon
hemochromatosis
a blood disorder characterized by the retention of an excessive amount of iron
hypercalcemia
a chronically high amount of calcium in the blood
congenital hypothyroidism
a condition caused by a deficiency of thyroid hormone during prenatal development, resulting in abnormal mental and physical development in children
fluorosis
a condition caused by excess amounts of fluoride, resulting in mottling of the teeth
osteoporosis
a condition in which the bones are less dense, increasing the risk of fractures
Keshan disease
a disease related to a deficiency of selenium
antidiuretic hormone (ADH)
a hormone that directs the kidneys to concentrate urine and reduce urine production in order to reduce water loss from the body
solvent
a liquid that acts as medium in which substances dissolve. Water is considered the universal solvent.
kidney stones
a solid mass formed in the kidneys from dietary minerals
hyperphosphatemia
abnormally high levels of phosphorus in the blood
hyperkalemia
abnormally high levels of potassium in the blood
hypokalemia
abnormally low levels of potassium in the blood
iron-deficiency anemia
an anemia caused by low hemoglobin levels due to insufficient dietary intake and absorption of iron
What type of foods usually contain high levels of phosphorus?
animal products
During times of dehydration, which of the following is/are secreted to cause kidneys to conserve water?
antidiuretic hormone During dehydration, antidiuretic hormone is secreted to cause kidneys to conserve water. When a person is dehydrated, the blood becomes more concentrated with sodium and other solutes as the fluid volume decreases. The brain detects the increased solute concentration, causing antidiuretic hormone to be secreted from the pituitary gland. This hormone acts on the kidneys, causing them to retain more water by concentrating the urine. This is one of the body's mechanisms to maintain fluid balance. Diuretics are substances that cause the body to lose water. Examples of diuretics are alcohol and certain medications. Insulin is a hormone released from the pancreas in response to high blood glucose. Electrolytes, such as sodium, potassium, and chloride, are compounds that, when dissolved in a solvent, such as water, act as ions that are able to conduct energy.
electrolytes
charged ions that conduct an electrical current in a solvent such as water. (sodium, potassium, chromium)
In addition to its functions with sodium as sodium chloride, what body function is chloride most often associated with?
digestion using hydrochloric acid
Cara's physician has just diagnosed her with iron-deficiency anemia. To increase her iron intake, Cara should do all of the following EXCEPT ________. drink a glass of milk with her iron supplement eat several ounces of meat, poultry, or fish weekly add a few scoops of salsa to her bean burritos drink a glass of orange juice with her breakfast cereal
drink a glass of milk with her iron supplement Cara should NOT drink a glass of milk with her iron supplement, because calcium can interfere with and reduce the absorption of iron. To increase her iron intake, Cara should eat several ounces of meat, poultry, or fish weekly. Foods from animal sources provide heme iron, which is the form of iron that is best absorbed by the body. Cara should also drink a glass of orange juice with her breakfast cereal. The vitamin C in the orange juice will enhance the absorption of nonheme iron, the only form of iron in plant foods. Similarly, adding a few scoops of salsa (which contains vitamin C) to bean burritos will help increase absorption of the nonheme iron found in the beans and flour tortilla.
goiter
enlargement of the thyroid gland, mostly due to iodine deficiency
interstitial fluids
fluids located between cells
To achieve adequate potassium intake, follow the MyPlate recommendation for ____.
fruits and vegetables To achieve adequate potassium intake, follow the MyPlate recommendation for fruits and vegetables. A diet rich in at least 4½ cups of fruits and vegetables, especially leafy greens, can fulfill an individual's potassium needs. Dairy foods, nuts, and legumes are also good sources of potassium. Meat, fish, and poultry contain potassium, but without enough fruits and vegetables, individuals who consume high-protein diets may be depriving themselves of the buffering actions of potassium. A diet too low in fruits and vegetables is setting the stage for an imbalance of acids and bases in the blood and increased risk for kidney stones, loss of bone mass, and high blood pressure. Whole grains and enriched breads and cereals are the biggest contributors of thiamin in the American diet.
In your body, minerals cannot help maintain fluid balance be part of enzymes work with your immune system help absorb vitamin C
help absorb vitamin C. Although you need only small amounts of minerals in your diet, they play enormously important roles in your body, such as helping to maintain fluid balance, being part of enzymes, and working with your immune system to keep you healthy. Unfortunately, they can't help absorb vitamin C.
hypertension
high blood pressure
Chromium increases the effectiveness of _____.
hormone insulin Chromium increases the effectiveness of the hormone insulin in cells. Iodine is needed to make thyroid hormones, and antidiuretic hormone is the hormone that directs kidneys to minimize water loss and concentrate urine.
minerals
inorganic elements essential to the nutrition of humans
inorganic
not containing carbon and not formed by living things
Which of these minerals helps strengthen and repair tooth enamel? phosphorus chloride sulfur zinc
phosphorus Phosphorus helps strengthen and repair tooth enamel. Phosphorus, along with calcium, forms hydroxyapatite, which is the strengthening material found in teeth. Chloride is one of the electrolytes in blood that helps maintain fluid and acid-base balance. Sulfur plays an important role as part of many compounds in the body, such as certain amino acids. Zinc helps with wound healing and maintaining a healthy immune system.
diuretics
substances such as alcohol and some medications that cause the body to lose water
A person's peak bone mass typically has occurred by the time a person reaches his or her ________.
t Peak bone mass, which is the genetically determined maximum amount of bone mass an individual can build up, typically has occurred by the time a person reaches his or her thirties. After peak bone mass is reached, the loss of bone mass begins to slowly exceed the rate at which new bone is added. During childhood and adolescence, more bone is added than is removed, as the bones grow in length and mass. Although growth of bone length typically ceases during the teenage years, bone mass will continue to accumulate into young adulthood.
bone mineral density (BMD)
the amount of minerals, in particular calcium, per volume in an individual's bone
bioavailability
the degree to which a nutrient is absorbed from foods and used in the body
intracellular fluid compartment
the fluid located inside your cells
systolic pressure
the force of your blood against the artery walls when your heart beats
diastolic pressure
the force of your blood against the artery walls when your heart is at rest between beats
peak bone mass
the genetically determined maximum amount of bone mass an individual can build up
Chromium increases the effectiveness of
the hormone insulin Chromium increases insulin's effectiveness in your cells. Iodine is needed to make thyroid hormones, and ADH is the hormone that directs kidneys to minimize water loss and concentrate urine.
osmosis
the movement of a solvent, such as water, from an area of lower concentration of solutes across a membrane to an area of higher concentration of solutes. It balances the concentration solutes between the compartments.
myoglobin
the oxygen-carrying, heme-containing protein found in muscle cells
hemoglobin
the oxygen-carrying, heme-containing protein found in red blood cells
selenosis
the presence of toxic levels of selenium
water balance
the state whereby an equal amount of water is lost and replenished daily in the body
insensible water loss
the water that is lost from the body daily through exhalation from the lungs and evaporation off the skin
Iodine is essential for the synthesis of ________.
thyroid hormones Iodine is essential for the synthesis of thyroid hormones, which regulate metabolic rate and help the heart, nerves, muscles, and intestines function properly. Children need thyroid hormones for normal bone growth and brain development. Cholesterol is essential for the synthesis of the sex hormones, including estrogen and progesterone. The pituitary gland produces growth hormone to stimulate growth in children. The pancreas synthesizes the two blood glucose-regulating hormones, insulin and glucagon.
Which of the following is NOT a major function of zinc? to improve the insulin response to act as a cofactor for several enzymes to help with wound healing to help maintain the sense of taste
to improve the insulin response Zinc does NOT improve the insulin response. Zinc is a mineral that is part of over 100 enzymes in the body and is a vital player in many critical metabolic reactions. Zinc is part of the enzymes and proteins that help to repair the skin in times of wound healing. Additionally, zinc is involved in the sense of taste. Individuals with deficiencies in zinc often have altered taste perception. Chromium improves the insulin response.
You are having pasta for dinner. You want to enhance your absorption of the nonheme iron in the pasta. To do that, you could top your spaghetti with
tomato sauce Ladle the tomato sauce on your pasta—the vitamin C in it can enhance nonheme iron absorption. Though the butter and olive oil will give your spaghetti flavor, they won't help you absorb iron.
thirst mechanism
various bodily reactions caused by dehydration that signal you to drink fluids
The most abundant substance in your body is
water Your body is about 60 percent water. Water bathes the trillions of cells in your body and is part of the fluid inside your cells where reactions take place. Iron, though part of hemoglobin, is a trace mineral, so you only have small amounts in your body. Both magnesium and sodium are major minerals used in your body but are not as abundant as water.
Consuming food and beverages results in _______.
water intake
Metabolism of energy results in _______.
water intake
Evacuation, or having a bowel movement, results in _______.
water output
Excretion of urine via the kidneys results in _______.
water output
Expiration via the lungs results in _______.
water output
Sweat results in _______.
water output
dehydration
when you lose too much water or aren't taking in enough