Nutrition test 4 ch. 8
LO 8.3 2. Bottled water is regulated by the FDA. a-true b-false
(a) True. The FDA regulates all bottled water sold in the United States.
LO 8.17 10. Chromium increases the effectiveness of a-thyroid hormones. b-the hormone insulin. c-antidiuretic hormone (ADH). d-hemoglobin.
(b) 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.
LO 8.16 9. Fluoride will help strengthen and repair the enamel on your teeth. What other mineral strengthens your teeth? a-chloride b-phosphorus c-sulfur d-zinc
(b) 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.
LO 8.6 5. Which are NOT good sources of potassium? a-fruits and vegetables b-healthy unsaturated oils c-dairy and protein d-vegetables and grains
(b) 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.
LO 8.7 6. One cup of skim milk, 8 ounces of low-fat yogurt, and 1½ ounces of reduced-fat Cheddar cheese each provide a-100 milligrams of calcium. b-200 milligrams of calcium. c-300 milligrams of calcium. d-400 milligrams of calcium.
(c) 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.
LO 8.12 7. 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 a-butter. b-olive oil. c-tomato sauce. d-nothing; eat it plain.
(c) 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.
LO 8.5 4. The daily recommendation for dietary sodium intake for adults up to age 51 is a-3,400 milligrams. b-2,300 milligrams. c-1,500 milligrams. d-180 milligrams.
(c) 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 3,400 milligrams of sodium daily, on average.
LO 8.4 3. In your body, minerals cannot a-help maintain fluid balance. b-be part of enzymes. c-work with your immune system. d-help absorb vitamin C.
(d) 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.
LO 8.15 8. Which of the following is NOT a function of selenium? a-It helps regulate thyroid hormones in your body. b-It may help fight against certain cancers. c-It functions as an antioxidant. d-It is needed to prevent anemia.
(d) 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.
LO 8.1 1. The most abundant substance in your body is a-magnesium. b-iron. c-sodium. d-water.
(d) 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.
LO 8.3 You Need to Consume Water Daily to Meet Your Needs
Adult women should consume 9 cups of water, and adult men should drink approximately 13 cups of water, daily. Caffeinated beverages, juices, and milk can all count toward meeting your water needs. Many foods are also a good source of water.
LO 8.7 Calcium
Calcium, along with phosphorus, forms hydroxyapatite, which provides strength and structure for bones and teeth. Dairy foods are a good source of calcium. A diet adequate in protein, vitamin K, calcium, and vitamin D, along with regular physical activity, is needed to build and maintain healthy bones. Consuming too much calcium causes hypercalcemia and may cause kidney stones or constipation. Osteoporosis is a condition caused by frail bones. A chronic deficiency of dietary calcium and/or vitamin D, excess alcohol consumption, and smoking can all increase the risk of osteoporosis.
LO 8.10 Chloride
Chloride works with sodium to maintain fluid balance as well as acid-base balance in the body. Table salt accounts for almost all the chloride you consume. Chloride toxicity is rare but hyperchloremia can occur due to extreme dehydration. Deficiencies are also rare and are generally caused by extreme vomiting and diarrhea, resulting in hypochloremia.
LO 8.17 Chromium
Chromium helps the hormone insulin function, but has not been proven to enhance weight loss or build muscle mass during exercise. It may reduce insulin resistance and help lower the risk of type 2 diabetes. Grains, meat, eggs, poultry, and some fruits and vegetables are good sources of chromium. A chromium deficiency is very rare in the United States.
LO 8.13 Copper
Copper is part of many enzymes and proteins that are involved in the absorption and transfer of iron and the synthesis of hemoglobin and red blood cells. Other enzymes containing copper are involved in energy production and protecting cells from free radicals. Copper is found in a variety of foods, especially seafood, nuts, and seeds. Too much copper can cause stomach pains, nausea, diarrhea, vomiting, and even liver damage. A copper deficiency is rare in the United States.
Meat is the major source of iron in the American diet.
FALSE. Although meat, fish, and poultry are fabulous sources of iron, they are not the main sources in Americans' diets. Turn to page 317 to find out what contributes the most iron to our diets.
Most of your dietary sodium comes from the salt that you shake on your foods.
FALSE. Although seasoning your food with salt adds sodium, it is not the major culprit in sodium overload. Turn to page 301 to find out what is.
Chromium can help you build bigger muscles and stay lean when you are lifting weights.
FALSE. Dream on. Turn to page 326 to learn the truth.
Kosher salt is a good source of iodine.
FALSE. Kosher salt doesn't contain iodine. Turn to page 328 to find foods that are good sources of this mineral.
Fluoride has been added to bottled waters.
FALSE. Most bottled water sold in the United States does not contain fluoride. Turn to page 325 to find out why this could be bad news for your teeth.
Zinc can prevent the common cold.
FALSE. Taking a zinc lozenge doesn't prevent the common cold but it may help reduce the severity and duration of a cold. But there is a catch. Turn to page 320 to find out what the side effects can be.
Vitamin waters are healthier for you than plain water.
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. Turn to page 293 to learn more about these waters.
LO 8.16 Fluoride
Fluoride helps maintain the structure of bones and teeth and helps prevent dental caries. The primary dietary source of fluoride is a fluoridated water supply and the consumption of foods and beverages prepared using fluoridated water. In children, consumption of too much fluoride during tooth development can result in fluorosis. In adults, too much fluoride can cause skeletal fluorosis, which results in joint stiffness or pain, osteoporosis, and calcification of the ligaments.
LO 8.11 Sulfur
In the body, sulfur provides shape to amino acids. Sulfites are used as a preservative in processed foods. The best food sources of sulfur are meats, chicken, and fish. It can also be found in fruits and vegetables. There are no known toxicity or deficiency symptoms.
LO 8.18 Iodine
Iodine is essential to make thyroid hormones, which affect the majority of the cells and help regulate metabolic rate. Children need iodine for normal growth and development. Iodine is found mostly in iodized salt, seafood, and foods processed using iodized salt or iodine-containing perservatives. A deficiency of iodine during pregnancy can cause mental retardation and cretinism in the child. A deficiency of iodine during adulthood causes goiter, which is an enlarged thyroid gland.
LO 8.12 Iron
Iron is part of the oxygen-carrying transport proteins—hemoglobin in your red blood cells and myoglobin in your muscles. Heme iron is found in meat, poultry, and fish. Nonheme iron is found in plant foods, such as grains and vegetables. Nonheme iron is the predominant source of the iron in your diet but isn't absorbed as readily as heme iron. Too much iron from supplements can cause constipation, nausea, vomiting, and diarrhea. A deficiency of iron in children can reduce their ability to learn and retain information. Iron-deficiency anemia can cause fatigue and weakness.
LO 8.1 Water Is an Important Nutrient in the Diet
LO 8.1 Water Is an Important Nutrient in the Diet Water is the universal solvent that helps transport oxygen, nutrients, and other substances throughout your body and that carries waste products away from your cells. It helps regulate body temperature and cushion organs. Combined with other substances to form saliva and mucus, it acts as a lubricant in your mouth and intestines.
LO 8.9 Magnesium
Magnesium is needed for metabolism and to maintain healthy muscles, nerves, bones, and heart. Magnesium is abundant in leafy green vegetables, almonds, and legumes. Too much magnesium from taking supplements can cause intestinal problems such as diarrhea, cramps, and nausea. Deficiencies are rare but the use of some medications can result in magnesium deficiency
LO 8.19 Manganese
Manganese assists enzymes involved in metabolism, and functions in the formation of bone. Manganese is found in legumes, nuts, fruits, and whole grains. A deficiency of manganese causes a rash and scaly skin. Manganese is generally not toxic except due to environmental contamination, osteoporosis, and calcification of the ligaments.
LO 8.4 Minerals Are Essential Micronutrients That Play Many Roles in the Body
Many minerals are part of enzymes. Minerals help maintain fluid and acid-base balance; play a role in nerve transmission and muscle contractions; help strengthen bones, teeth, and the immune system; and are involved in growth. Minerals are found in both plant and animal foods, but often vary in bioavailability due to binding agents (oxalates, phytates) or competition with other minerals for absorption in the intestinal tract.
LO 8.20 Molybdenum
Molybdenum also is a part of several enzymes involved in the breakdown of amino acids and other compounds. Molybdenum is found in legumes, whole grains, and nuts. A deficiency of molybdenum causes cardiovascular problems and headaches. Molybdenum does not appear to be toxic in humans, but in animal studies excess amounts of it can cause reproductive problems.
LO 8.14 Zinc
More than 100 enzymes in your cells need zinc to function properly. Zinc plays a role in the structure of both RNA and DNA, in your taste acuity, and in helping fight age-related macular degeneration (AMD). Meat, fish, and whole grains are good sources of zinc. Too much zinc can cause intestinal problems, nausea, and vomiting, and can lower the HDL cholesterol in the body. A deficiency can cause hair loss, loss of appetite, impaired taste of foods, diarrhea, skin rashes, and delayed sexual maturation.
LO 8.8 Phosphorus
Phosphorus is a major component of bones, teeth, and cell membranes. It is needed during metabolism, acts as an acid-base buffer, and is part of your DNA and RNA. Meat, fish, poultry, and dairy products are good sources of phosphorus. Consuming too much can result in hyperphosphatemia. Too little phosphorus in the diet can result in muscle weakness, bone pain, and confusion.
LO 8.6 Potassium
Potassium helps keep your heart, muscles, nerves, and bones healthy. It can help lower high blood pressure by causing the kidneys to excrete excess sodium, and it may help prevent kidney stones. It also is involved in the maintenance of fluid balance and acid-base balance in the blood. The current recommendations to increase the fruits and vegetables in your diet will help you meet your potassium needs. Too much potassium from supplements results in hyperkalemia, whereas too little causes hypokalemia.
LO 8.15 Selenium
Selenium acts as an antioxidant in your body and may help fight cancer. It is also a component of enzymes that help regulate thyroid hormones. All food groups contribute selenium, including nuts, meat, and seafood. Too much selenium can cause selenosis, the symptoms of which include brittle teeth and fingernails, garlic odor in the breath, gastrointestinal problems, and damage to the nervous system. A deficiency of selenium can lead to Keshan disease, which damages the heart.
LO 8.5 Sodium
Sodium plays an important role in balancing the fluid between your blood and cells. Americans currently consume more than double the sodium recommended daily, predominantly as sodium chloride (table salt). Processed foods are the major source of sodium chloride in the diet. Consuming too much sodium can contribute to hypertension. Reducing dietary sodium and following the DASH diet, which is abundant in foods rich in potassium, magnesium, and calcium, can help lower blood pressure. Losing excess weight, being physically active, and limiting alcohol can also lower blood pressure.
A serving of milk will provide about one-third of an adult's daily calcium needs.
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 American' diets fall short in regard to this food group. To find out how to meet your needs, turn to page 307.
Magnesium can help lower your blood pressure.
TRUE. Magnesium, along with calcium and potassium, is part of a diet that has been shown to substantially lower blood pressure. To find out more, turn to page 313.
Your morning mug of coffee counts toward fulfilling your daily water needs.
TRUE. Your mug of java does contribute to meeting your daily water needs, even though it may contain caffeine, a diuretic. Turn to page 294 to find out why.
LO 8.2 Water Balance Is Maintained through the Food and Beverages You Consume and the Amount You Excrete
When the amount of water consumed in foods and beverages is equal to the amount excreted, the body is in water balance. You lose water through your kidneys, large intestines, lungs, and skin. Consuming too little will cause dehydration, whereas consuming excessive amounts could cause hyponatremia.
