Water & Minerals Flashcards
(41 cards)
What is the daily recommended intake of water?
2 to 3 liters of water (about 8-12 cups)
Where does water reside in the body (fig. 12-5)?
Water that resides between cells is known as interstitial luid
How the body regulates blood volume (fig. 12-3)
Fluids maintain the blood volume. Kidneys are central to the regulation of blood volume and pressure.
Where do we get most of the sodium in our diet?
most of the sodium in the diet is found in table salt and processed foods
What is the DASH diet?
DASH: Dietary Approaches to Stop Hypertension- diet plan developed out of 1990’s research on blood pressure & diet. Rich in calcium, magnesium, and potassium
What is osteoporosis?
Osteoporosis is the disease where the bones become porous and fragile due to mineral losses.
Where are oxalates and phytates found and how do they impact mineral absorption?
Oxalates are found in spinach, beet greens and rhubarb. Phytates are found in legumes, seeds, nuts and grains. Chemical compounds in foods that combine with nutrients to form complexes the body cannot absorb.
What nhibits calcium absorption?
Inhibits: lack of stomach acid, vitamin d deficiency, high phosphorus intake, high-fiber diet, phytates, oxalates
What foods enhance iron absorption? What inhibits absorption?
Inhibiting: High fiber diet, high phosphorus intake, phytates, seeds and nuts
Enhance: Vitamin D, lactose (milk, cheese, yogurt)
What is the best source of fluoride in the diet?
Water, seafood and tea
When is a vitamin/mineral toxicity most likely to occur?
Taking dietary supplements
Describe the “optimum” vitamin/mineral pill.
an all around vitamin/mineral pill, like one a day for women
What foods enhance calcium absorption?
Stomach acid, vitamin D, lactose, growth hormones, pregnancy
What are the greatest risk factors of Osteoporosis?
Age, gender, ethnicity, bone structure and body weight, family history, prior history of broken bones
Water
maintain appropriate fluid balance to support vital functions, maintain water homeostasis, intake from liquids, foods and metabolism must equal losses from kidneys, skin lungs and feces
Waters Role in body
Carries nutrients and waste products
Maintains the structure of large molecules
Participates in metabolic reactions
Solvent for minerals, vitamins, amino acids, glucose and others
Lubricant and cushion around joints, inside the eyes, the spinal cord, and in amniotic fluid during pregnancy
Regulation of body temperature
Maintains blood volume
Intracellular fluid
inside cells, makes about 2/3 of body’s water
extracellular fluid
outside cells, two components, interstitial fluid and plasma
dehydration
occurs when water output exceeds input due to an inadequate intake of excessive losses
Water intoxication
is excessive water contents in all body fluid compartments, rare, althetes during extended sporting events rehydrating without replenishing electrolytes, kidney disease ESRD
Sodium
Sodium (Na+) is one of the primary electrolytes in the body and is responsible for maintaining fluid balance/regulation of blood volume
Dietary recommendations include a moderate intake of salt and sodium.
Excesses may aggravate hypertension
Most of the sodium in the diet is found in table salt and processed foods.
Absorbed easily in small intestine
Sodium Role in Body
Maintains normal fluid and electrolyte and acid-base balance
Assists in nerve impulse transmission and muscle contraction
Filtered out of the blood by the kidneys (site of resorption)
Sodium Deficiency
Sodium and water must be replaced after vomiting, diarrhea or heavy sweating.
Symptoms are muscle cramps, mental apathy, and loss of appetite.
Salt tablets without water induce dehydration.
Be careful of hyponatremia during ultra-endurance athletic activities.
Sodium Toxicity and Excessive Intakes
Edema and acute hypertension
Prolonged high intake may contribute to hypertension.
