Nutrition Chapter 9: Water and Minerals
UL for iodine?
1.1mg/day
excess alcohol consumption is responsible for what percentage of hypertension cases?
10%
what proportion of the population is estimated to be sodium sensitive?
10-15%
Adipose water content?
10-20%
RDA for calcium for adults between the ages of 19-50 is?
1000mg
UL for copper?
10mg
UL of fluoride for adults?
10mg/day
AI for water for adult women is?
11 cups
UL for manganese?
11mg
Not including water from food and metabolism, how much fluid should a healthy adult man consume each day?
13 cups BUT the AI for total water intake for men is about 15
hypertension bp?
140/90
AI for sodium for adults through age 50 is?
1500mg/day
RDA for iron per day for nonpregnant adult women prior to menopause ?
18mg/day
bone fractures associated with osteoporosis each year?
2 million
Bone water content?
20%
AI for chloride for adults?
2300 mg/day
although only 500 mg of sodium is needed from unprocessed food, the avg adult consumes how much sodium per day?
2300-4700mg
UL for sodium for adults?
2300mg/day
AI for chromium?
25-35 mcg/day
AI level for chromium?
25-35mg/day
UL for phosphorous?
3-4 g/day
what complies with the dietary guideline for alcohol intake?
343 year old man consuming an average of 12 drinks per week and 30 year old woman abstaining from drinking alcohol
the DASH diet recommends __________ servings of fruit per day
4 to 5
UL for selenium?
400mcg/day
UL for zinc?
40mg/day
RDA for molybdenum?
45mcg/day
UL for iron?
45mg
AI for potassium for adults is?
4700 mg/day
About ____% of the chemical energy in food is turned directly into body heat; the other ____% is converted to forms of energy cells can use, and almost all of that energy eventually leaves the body in the form of heat.
60,40
evaporation of 1 quart of perspiration releases about _________ kilocalories of heat energy from the body
600
RDA for phosphorus for adults over the age of 18?
700 mg/day
RDA for phosphorus for adults over 18?
700mg/day
daily value for selenium?
70mcg
Muscle water content?
73%
RDA for iron per day for adult men?
8 mg/day
The RDA for iron is ____ mg/day for adult men and ____ mg/day for non-pregnant adult women prior to menopause
8,18
Adult RDA for copper?
900mcg
RDA for copper for adult men and women is?
900mcg/day
what percentage of americans have a sodium intake that is above the Upper Level?
95%
Functions of zinc?
DNA synthesis, cofactor for hundreds of enzymes, cell membrane structure and function, and protein metabolism and wound healign
Agency responsible for safety of tap water?
EPA
True or false: all types of salt provide iodide.
FALSE
True or false; actually iron intakes in the US by women tend to exceed the recommended intake?
FALSE
true or false: forms or natural calcium like coral calcium are superior to the typical supplement forms.
FALSE
true or false: scientific evidence clearly supports the use of zinc for the prevention of the common cold.
FALSE
true or false: a person who does not consume adequate calcium intakes, will have less calcium in the blood.
FALSE: because the body will remove calcium from the bones in order to maintain correct serum calcium levels
Agency responsible for bottled water?
FDA
True or false: 25% of women older than the age 50 develop osteoporosis and among people older than 80, it is the rule not the exception.
TRUE
True or false: A difference between potassium and sodium is that potassium operates inside the cells and sodium operates outside of the cell.
TRUE
True or false: Copper is absorbed via the stomach and upper small intestine.
TRUE
True or false: Drinking too much water is jut as dangerous as drinking too little water
TRUE
True or false: Most people should increase their intake of magnesium with foods such as whole-grain breads and cereals.
TRUE
True or false: People should avoid taking individual mineral supplements unless a dietary or medical condition specifically warrants it because an excess of one mineral may decrease the absorption and metabolism of other minerals.
TRUE
True or false: RDA for magnesium for young men - 400mg/day and young women - 310mg/day
TRUE
True or false: The high absorption, plus wide availability in foods makes phosphorous less important than calcium in diet planning
TRUE
True or false: The signs and symptoms of iron deficiency anemia include pale skin, fatigue upon exertion, and poor temp regulation
TRUE
True or false: chloride ions are a component of the acid produced in the stomach and are also used during immune responses as white blood cells attack foreign cells.
TRUE
True or false: milk is a very good source of phosphorous.
TRUE
True or false: selenium functions as a part of an antioxidant enzyme system.
TRUE
True or false: there is no UL for potassium.
TRUE
true or false: daily consumption of brazil nuts are not advised because they contain high levels of selenium.
TRUE
true or false: the foods that contribute most of the sodium in the adult diet are not necessarily the foods with the highest sodium content.
TRUE
true or false: magnesium and manganese can be substituted for each other in some metabolic processes.
TRUE bc they function in carbohydrate metabolism
healthy 24 y/o female the _____ for calcium is 2500mg/day
UL
in healthy individuals, aging generally results in ___________ in bone mineral density.
a decrease
Secretions of the digestive tract, respiratory tract, and urogenital tract best exemplify the role of water as...?
a lubricant
Functions fo trabecular bone?
absorbing shock, housing bone marrow, and providing structural stability
functions of sulfur?
acid/base balance, part of vitamins, and part of amino acids
Biological factors that influence bone status?
age, ethnicity, and frame size
Primary function of iron is to?
aid in oxygen transportation
who is at risk for marginal zinc status in the US?
alcoholics, poor children, and vegans
factors that influence hydration status?
ambient temp, alcohol intake, physical activity, and caffeine intake
molybdenum participates in?
amino acid metabolism
places where sulfur is found in the body?
amino acids, thiamin, and biotin
The fluid that surrounds and protects the fetus during development is called?
amniotic fluid
zinc is most bioavailable from?
animal sources
iron needs are increased...?
at high altitudes, during pregnancy, and infancy
If a person's diet is low in sodium and then they develop persistent vomiting or diarrhea, what may happen to this individual?
become depleted of sodium
best food source of copper?
beef liver
pre-hypertension bp?
between 120/80 and 139/89
the degree to which an ingested nutrient such as minerals is absorbed and available to the body is called?
bioavailability
Functions of calcium?
blood clotting, muscle function, and bone building
Where is most of the calcium int he body found?
bone
where is 85% of the phosphorous int he body found?
bone
where is most of the magnesium in the body store
bone
functions of manganese?
bone formation, free-radical metabolism, and energy metabolism
chronically high phosphorus intake couples with a low calcium intake can cause an imbalance int he calcium to phosphorus ratio in the diet which can contribute to?
bone loss
good indicator of bone strength is?
bone mineral density
screening for osteoporosis includes a?
bone scan
Secondary functions of iron within the human body?
brain function, part of many enzymes, and immune function
key to preventing osteoporosis?
build dense bones during the first 30 years of life and limit the amount of bone loss in adulthood
risks for potassium deficiency?
bulimia, endurance athlete, and a deficient food intake as may be the case in alcoholism
a person with _________ would be at risk for developing a chloride deficiency.
bullimia nervosa
if ______ intake is inadequate, excessive intakes of phosphorous, sodium, and caffeine may negatively impact bone mineral density.
calcium
if ___________ intake is inadequate, excessive intakes of phosphorous, sodium, and caffeine may negatively impact bone mineral density.
calcium
what is important for the transmission of nerve impulses because it assists in the release of neurotransmitters from nerve cells?
calcium
which mineral may decrease zinc's absorption if present during the same meal?
calcium
what type of calcium supplement do you need to take with meals for optimal absorption?
calcium carbonate
One mineral that may help to lower blood pressure?
calcium, potassiummol
adequate dietary intake of magnesium is associated with decreased risk of?
cardiovascular disease and type 2 diabetes
iron supplements are regulated in the US and must?
carry a warning label
increased risk for developing osteoporosis?
caucasian and asian
ACE inhibitors?
cause relaxation of the small muscles lining the blood vessels
What body processes rely on phosphorus?
cell membrane transport(part of the phospholipid bilayer of cell membranes), cell division(component of DNA), and energy metabolism( component of ATP)
copper containing protein that transports iron in the blood.
ceruloplasmin
Primary negative ion in the extracellular fluid is?
chloride
What ions are a component of the acid produced in the stomach and are also used during immune responses as white blood cells attack foreign cells?
chloride
prolonged vomiting may lead to significant loss of ____________ because it is a key component of stomach acid.
chloride
minerals that tend to increase blood pressure?
chloride and sodium
Elevated levels of blood glucose, triglycerides, and cholesterol are clinical features of ________ deficiency.
chromium
Glucose intolerance may be a sign of___________ deficiency.
chromium
Easiest way to determine if you are drinking enough water?
color of urine
Cortical bone
compact tissue on the outer surfaces of bones that provides strength and stability
what is true about metabolic water?
contributes to fluid balance and is a by product of chemical reactions in the body
An enzyme that contains the mineral _________ aids in the release of iron from storage in the body.
copper
Because of its roles in iron transport and development of red blood cells, a deficiency of the mineral _____________ can lead to anemia.
copper
wilson's disease is a genetic disorder of _________ metabolism
copper
what nutrients compete with zinc for absorption?
copper and iron
NOT a good food source for copper?
cottage cheese
Diuretics?
decrease blood volume by increasing fluid output in urine
beta blockers?
decrease heart rate as well as workload and blood output
osteoporosis
decreased bone mass related to the effects of aging, genetic background, and poor diet in both genders, and hormonal changes at menopause in women
a very high fiber diet may have what impact on mineral absorption?
decreased mineral absorption
A person with iodine deficiency may experience?
decreased thyroid function
thirst is an indicator of?
dehydration
symptoms of adult zinc deficiency include?
diarrhea, reduced sense of taste and smell, and ancelike rash
best source of copper for absorption?
dietary sources
What contributes to the environmental impact of widespread use of bottled water?
disposal of plastic packaging, energy use associated with storage of bottled water. and the use of fuel to transport bottled water
kyphosis
dowagers hump caused by a curvature in the upper spine
osteoporosis and menopause are linked due to the?
drop in estrogen after menopause
increase potassium intake?
eat more fruits, dried beans, and vegetables
sodium, potassium, chloride, and phosphate are minerals found in intracellular and extracellular fluids that are also called?
electrolytes
who is most likely needing to consume sports drinks?
endurance athletes
the beverage guidance system is based on the concept that fluids should not provide a significant amount of what in the diet?
energy
calcium helps regulate cellular metabolism by influencing the activities of various __________ and hormonal responses.
enzymes
low levels of the female hormone ___________ are detrimental to bone health because this hormone stimulates osteoblast activity.
estrogen
average intake of chloride among americans?
exceeds the AI for chloride
What fluid is present outside the cell such as plasma, lymph, and interstitial fluid called?
extracellular fluid
true or false: bone loss is a rapid process.
false
rate of bone remodeling for trabecular bone is _______ the rate of bone remodeling for cortical bone.
faster than
What is the most nutrient dense source of calcium?
fat free milk because of its high bioavailability and low calorie content
overall, minerals from animal products are better absorbed than those from plants because binders such as ____________ are not present to hinder absorption.
fiber
Dentist recommend people who drink primarily bottled water should include municipal tap waster occasionally throughout the day to obtain...?
flouride
With an AI of 3.1 to 3.8 mg/day, ____________ is a trace minerals that contributes to bone health
flouride
A role of sodium in the body?
fluid balance
lactoovovegetarian diet, best source of iron?
fortified breakfast cereal
For a person who does not consume dairy products what is a useful source of calcium?
fortified breakfast cereals, salmon with bones, and fortified soymilk
If you cant consume cow's milk, an alternative source of calcium includes?
fortified soy milk, fortified orange juice, and tofu
Role of selenium?
glutathione peroxidase activity and thyroid hormone metabolism
Enlargement of the thyroid gland due to insufficient iodide intake is called?
goiter
Requirements for major minerals are?
greater than 100 milligrams per day
foods and beverages rich in sources of sodium?
ham, chicken noodle soup, and pepperoni pizza
there is no UL for chromium because toxicity...?
has not been reported from food intake
most cases of hypertension...?
have no clear cut cause
Like trace minerals, ultratrace minerals are present in the diet and in the human body in small amounts. However, unlike mineral, the 9 trace minerals...
have not been shown to be essential for human health
The most dangerous consequence of high levels of potassium in the blood (hyperkalemia) is due to its effects on the...?
heart
how to asses iron status in the clinical setting?
hematocrit and hemoglobin
a person with ___________ may suffer organ damage as a result of excessive iron absorption.
hemochromatosis
children are at increased iron deficiency because of their?
high milk consumption and low meat intake
chromium deficiency may lead to?
hyperglycemia
What occurs when too much water is consumed?
hyponatremia
Functions of chloride in the human body?
immune response, stomach acid production, and nerve impulse control
copper toxicity is most likely to occur from?
improper use of dietary supplements
#2 lifestyle factor that is related to hypertension?
inactivity
When children have fever, vomiting, diarrhea, and increased perspiration, they are at ____________ risk for dehydration
increased
Associations with dehydration?
increased fatigue, thirst, and muscle weakness
For sodium sensitive individuals, as sodium intake increases, blood pressure...?
increases
hemochromatosis is a genetic disease that?
increases absorption of iron
a diet high in simple sugars?
increases chromium excretion
Fluid contained within a cell?
intracellular fluid
most of the body's potassium is found in the?
intracellular fluid
Vitamin C improves absorption of which mineral?
iron
during the enrichment of refined grain products, __________ is the only mineral added, whereas selenium, zinc, copper, and other minerals lost during refinement are not replaced.
iron
nutrient most likely to be deficient in the diets of people worldwide?
iron
what is the only nutrient which the RDA is higher for women than for men?
iron
excessive calcium supplementation can decrease absorption of?
iron and zinc
myoglobin is the __________ protein that binds oxygen in muscle tissue.
iron-containing
a magnesium deficiency can cause?
irregular heartbeat
excess sodium is related to bone health because?
it increases calcium excretion in the urine
water resists change in temp because?
it is a polar molecule
Water is an ideal medium for chemical reactions because?
it is a universal solvent
goof sources of iron?
kidney beans, breakfast cereals, and raisins
potential outcomes of excessive calcium intake?
kidney failure, irritability, and kidney stones
Heavy ion content of concentrated urine increases the risk of ___________ formation in susceptible people generally men.
kidney stones
UL of 350mg/day refers to magnesium from?
laxatives, supplements, and antacids
The average adult in america consume more or less magnesium than he/she needs?
less
Normal blood pressure?
less than 120/80
to prevent tooth damage from excessive fluoride exposure in children, parents should?
limit toothpaste to a pea sized amount and supervise toothbrushing
Consequences of copper toxicity?
liver damage, kidney damage, and gastrointestinal disturbances
Lifestyle modifications that are recommended to reduce bp?
loss excess body weight and choose fresh rather than processed foods
individuals in north america may have iron deficiency without anemia which leads to?
low body stores
tetany may result from ______ levels in the blood.
low calcium
diuretics are prescribed to?
lower bp
where water is naturally high in fluoride the population has a...?
lower rate of dental caries and higher rate of tooth mottling
potassium does what to bp?
lowers bp
Older adults who overuse laxatives or antacids may develop diarrhea from ____________ toxicity.
magnesium
What is an example of a major mineral?
magnesium
name one mineral required for proper function of the thiamin coenzyme in energy metabolism.
magnesium
irregular heartbeat, weakness, and muscle pain are symptoms of what?
magnesium deficiency
who experiences osteoporosis less often because they possess a higher peak bone mass?
males
What mineral participates in bone formation, antioxidant reactions, and metabolism of glucose and amino acids?
manganese
main source of heme iron?
meat
what may worsen bone health by increasing urinary excretion of bone building minerals such as calcium or magnesium.
medications
Things that can influence the color of urine?
medicines, supplements, and food
Primary functions of copper in the human body?
metabolism of iron, immune function, and part of enzymes
good sources of molybdenum?
milk, nuts, and beans
major contributors of potassium?
milk, potatoes, beef, coffee, tomatoes, and orange juice
Functions of fluoride?
mineralizing tooth enamel, helping teeth resist acids, and blocking growth of bacteria
hard water contains more ______ than soft water.
minerals
why is higher bone mineral density at age 25 predictive of better bone health at age 65?
minerals provide strength and structure to withstand fractures and the beginning of adulthood with high bone density lessens the impact of inevitable age related bone loss
on average do americans consume more or less phosphorous than they need?
more
how much of the phosphorus in the diet is absorbed by the body?
most
Selenium deficiency symptoms?
muscle pain and wasting and heart damage
If a person chronically consumes more than the UL for zinc he or she may experience?
nausea and vomiting, immune dysfunction, and decreased HDL
goof food source of manganese?
nuts, leafy vegetables, and rice
Lifestyle factors from highest to lowest that contribute to risk for hypertension.
obesity, inactivity, alcohol abuse, and excessive salt intake
Vegetables apart of the allium family?
onions, garlic, and shallots
As ions are pumped across the cell membrane, water moves between the intracellular and extracellular compartments by the process of?
osmosis
The passage of water through a selectively permeable membrane from a region of low solute concentration to a region of high solute concentration is called?
osmosis
most of the calcium in many leafy green vegetables, notably spinach, is not absorbed because of the presence of ?
oxalic acid
groups at risk for magnesium deficiency?
people who use diuretics, alcoholics, and people with severe diarrhea
with the goal of preventing osteoporosis, a young woman should...?
perform weight bearing physical activity, meet dietary need for calcium and protein
insensible fluid losses?
perspiration and respiration
What is the least likely to be deficient in the diets of typical americans
phosphorous
found mostly in bone, __________ is the second most abundant mineral in the body
phosphorous
milk, cheese, meat, and bread are all rich sources of?
phosphorous
if grains are leavened with yeast as they are in bread making enzymes produced by the yeast can break down some of the bonds between _______ acid and minerals thereby increasing mineral absorption
phytic
zinc is not bioavailable from unleavened bread because it is bound to __________ acid
phytic
phosphorous is generally well absorbed but absorption of phosphorous from grain products is limited somewhat by the presence of?
phytic acid
Factors that affect the bioavailability of calcium?
phytic acid, oxalates, and tannins
Compared to tap water, bottled water...?
poses a significant waster disposal burden
When the kidneys function poorly, ___________ builds up in the blood. This inhibits heart function, causing slowed heartbeat. If untreated this can be fatal, as the heart eventually stops beating.
potassium
depleted iron stores, what may lead to clinical symptoms of iron deficiency anemia?
pregnancy and respiratory infection
populations increased risk for iron deficiency?
pregnant women, menstruating women, and picky children
Two main sources of sodium in typical american diets?
preparation of foods in restaurants and processed foods
populations that may be at risk for marginal phosphorus status include?
preterm infants, alcoholics, and older adults with nutrient poor diets
Sports drinks contain electrolytes to?
prevent hypoatremia
high blood pressure with no clear cut cause is called?
primary hypertension
What MyPlate food group provides the richest sources of absorbable iron?
protein
food group that has many foods rich in zinc?
protein
When the body's blood sodium levels are too low, the kidneys...?
reabsorb sodium from urine into the blood
hematocrit is the portion of blood comprised of?
red blood cells
The body loses water through?
respiration, perspiration, and excretion
for a person with iron deficiency anemia, short term (4-6 weeks) supplementation with iron...?
restores hemoglobin levels, symptoms of anemia like fatigue and cold hands and feet and may cause gastrointestinal discomfort like constipation.
dietary changes a person could make to increase iron absorption?
rich source of vitamin c like orange juice when taking an iron supplement and consume nonheme sources of iron in combination with heme sources of iron
Primary food source of chloride in the american diet?
salt
what in excess can increase bp?
salt
excess salt leads to fluid retention by the kidneys in individuals who are?
salt sensitive
by limiting excess ______ and _______ intakes, it is possible to limit urine output.
salt, protein
Hip fracture is associated with ___________ morality
significant
high levels of ingested fluoride can lead to?
skeletal damage and tooth mottling
calcium requires an acidic environment in the GI tract to be absorbed efficiently. Absorption of calcium occurs primarily in the upper part of the?
small intestine
due to its impact on estrogen synthesis, __________ is detrimental to bone health.
smoking
Major positive ion outside cells in extracellular fluid and a key factor for retaining body water?
sodium
With roles in fluid balance and nerve impulse transmission, potassium performs many of the same functions as the mineral?
sodium
what is the only nutrient for which the DV exceeds the UL?
sodium
with roles in fluid balance and nerve impulse transmission, potassium performs many of the same functions as the mineral...?
sodium
Table salt is chemically known as?
sodium chloride
Major minerals?
sodium, calcium, potassium
a _______ is a liquid substance in which other substances dissolve
solvent
areas people are still at risk for developing an iodine deficiency?
south america and africa
Nondairy milk beverage that is a good alternative to cow's milk because it provides similar amounts of vitamin D per 1 cup serving
soy milk, rice milk, and almond milk
good sources of iron?
spinach and oysters
Food highest to lowest magnesium content?
spinach, plain yogurt, bananas, and whole wheat bread
overexposure to fluoride can lead to?
stained and pitted teeth
what exercise is the best choice for maintaining bone mass?
strength training
If high bp goes untreated, what are possible outcomes?
stroke, kidney disease, and heart disease
when iodine is lacking in the diet during pregnancy, the infant may have?
stunted growth and intellectual disabilities
electrolytes
substances that separate into ions in water and in turn are able to conduct electrical current
if blood calcium falls below a critical point, muscle cannot relax after contraction, the body stiffens and shows involuntary twitching called/
tetany
the most important determinant of iron absorption is?
the body's need for iron
why are foods a better source of copper than dietary supplements?
the copper oxide in most dietary supplements is poorly absorbed
mineral content of plants greatly depends on what factor?
the mineral concentration of the soil in which they are grown
osmosis
the passage of water through a semipermeable membrane from an area of low solute concentration to an area of high solute concentration
calcium absorption is increased by?
the presence of lactose in the diet, high blood levels of parathyroid hormone, and pregnancy
Water airs in the removal of waste products from the body...
through the production of urine
Primary function of iodine?
thyroid hormone synthesis
medications known to decrease bone density?
thyroid hormone, cortisol, and diuretics
medications that are known t decrease bone mineral density?
thyroid hormone, diuretics, and cortisol
Fluoride content of food is limited so in areas where fluoridation of the water supply is not feasible this mineral can be supplied by?
topical fluoride treatments, fluoride tablets, and toothepaste
how does alcoholism affect bone health?
toxic to bone cells and increases urinary excretion of magnesium
True or false: by slowly reducing dietary sodium and substituting lemon juice, herbs, and spices, you can eventually become accustomed to a diet that contains minimal sodium but does not result in much flavor trade off
true
True or false: the actual intake for copper exceeds the recommended intake for the average adult.
true
true or false: UL for phosphorus intake is 3-4g per day
true
most selenium per serving?
tuna, 3 oz, 92mcg
female athlete should avoid becoming _____________ because loss of menstrual periods compromise bone health.
underweight
what i s the nitrogen containing waste product of protein metabolism called?
urea
What accounts for the highest volume of fluids lost per day for a healthy adult?
urine
a person may choose to avoid using milk products because?
vegan diet, avoid antibiotics and hormones used in the dairy industry, and an allergy to milk protein or intolerance to lactose
which vitamin aids in the absorption of iron?
vitamin c
nutrient most abundant in human body?
water
If the extracellular fluid is hypertonic to the intracellular fluid,
water will move out of the cell
in animals, toxicity symptoms have appeared for molybdenum in the form of?
weight loss and decreased growth
to avoid exposure to harmful chemicals and microorganisms, which of the following should you look for when choosing a reusable water bottle?
wide mouth for easy cleaning, absence of cracks and scratches, and recycling codes 2 or 4 bc those are least likely to break down over time
good sources of potassium?
yogurt, baked potato with skin, and acorn squash
groups where calcium intake fall short of recommendations in the US?
young adult women , older adult men, and adolescent girls
who is most susceptible to iron toxicity from dietary supplements?
young children
Altered sense of taste and smell may be related to a ________ deficiency.
zinc
Intakes of _______ that are either too high or too low could impair immune function.
zinc
excessive supplementation with the mineral ________ can impair copper absorption
zinc
middle eastern population consume relatively high amount of unleavened breads and this is associated with the decreased bioavailability of what mineral?
zinc
What minerals are involved in antioxidant reactions in the body?
zinc, manganese, and selenium
