Key Concepts Chapter 8 Water and Minerals

BE SURE YOU REVIEW THE VITAMIN AND MINERAL REVIEW ppt. KEY CONCEPTS CHAPTER 8 Water and Minerals, p 129 – 146 Key concepts: 99. Water serves a number of functions in the body. What are those seven functions? ● Adequate Intake (AI) recommends that men drink 13 cups of water a day and women drink 9 cups a day. ○ Box 8-2 ○ Functions of Water ○ Provides shape and rigidity to cells ○ Helps regulate body temperature ○ Acts as a lubricant ○ Cushions body tissues ○ Transports nutrients and waste products ○ Acts as a solvent ○ Provides a source of trace minerals ○ Participates in chemical reactions 100. What is the relationship between water and each of the six dimensions of health: physical, intellectual, emotional, social, spiritual, and environmental? ● Physical Health: depends on adequate levels of these nutrients in water. ● Intellectual Health: when iron levels are low, iron deficiency affects cognitive abilities and thus diminishes the ability to learn. ● Emotional Health: rely on our being sufÏciently hydrated with fluids. ○ Cases of fluid volume deficit or dehydration have been mistaken for senility (old age) when the thirst acuity of older adults diminishes. ● Social Health: may be affected if older adults become debilitated by bone fractures or osteoporosis caused by chronic calcium deficiency; social mobility may be limited as their physical movement is inhibited. ● Spiritual Health: vegans who consume no animal-derived foods because of spiritual health beliefs need carefully designed eating plans that provide adequate levels of zinc, iron, and calcium to avoid deficiencies. ● Environmental Health: impacts access to safe and plentiful sources of water, a nutrient essential to health. 101. Explain why water is called a fundamental nutrient? Because we can live several weeks without food, but only a few days without water. 102. What is the AI per day of water for men and women? ● 13 cups a day for men. ● 9 cups a day for women. ● Minimum recommended is 4 cups. 103. What is hard water and what is soft water? ● Hard water: water that contains high amounts of minerals such as calcium and magnesium. ○ Non-nutrition related problems from hard water can develop, mineral deposits may damage appliances and other machinery that interacts with water, and soap suds are reduced. ○ To lessen these problems, a filtration process can be installed to soften water by replacing some minerals with sodium chloride (salt). ● Soft water: contains sodium but can be a problem for sodium-sensitive individuals, such as those at risk for hypertension. ○ To prevent problems, water softeners may be used on only the hot tap in kitchens, leaving the cold tap unsoftened for consumption. 104. Imbalances of fluid distribution lead to fluid volume deficit or fluid volume excess. What are the related health effects of FVD? FVD: person experiences vascular, cellular or intracellular dehydration. ○ Causes: FVD can occur from diarrhea, vomiting, high fever, sweating, diuretics, and polyuria. ○ Health Related Effects: infrequent urination, decreased skin elasticity, dry mucous membranes, dry mouth, unusual drowsiness, lightheadedness or disorientation, extreme thirst, nausea, slow or rapid breathing and sudden weight loss, orthostatic hypotension. ● FVE: person experiences increased fluid retention and edema. ○ Causes: compromised regulatory mechanism, excess fluid intake or excess sodium intake. Or kwashiorkor. ● ○ Water intoxication: consumption of large volumes of water in short period of time. 105. How does ADH play into fluid imbalances? ● When fluid in the body becomes low, the hypothalamus stimulates the pituitary gland to release ADH. ● ADH is secreted due to high sodium levels or too low BP or blood volume. ● The kidney then conserves water by decreasing excretion of water. 106. What are cations and anions and what does the balance between them do? ● Cations: positively charged ions ○ Ex: sodium and potassium are cations ● Anions: negatively charged ions. ○ Ex: chloride is an anion. ● The balance between them maintain fluid balance. Water will follow sodium concentration. 107. Identify which of the following are positively charged cations and which are negatively charged anions: Cl, K, Na, HC03, Ca, PO, Mg, and SO? ● ● ● ● ● ● ● ● Chloride (Cl): anion Potassium (K): cation Sodium (Na): cation Bicarbonate (HCO3): anion Calcium (Ca): cation Magnesium (Mg): cation Phosphate (PO): anion Sulfate (SO): anion 108. Minerals are divided into two categories, what are they and how do you differentiate them? ● Major and Trace Minerals ● Major minerals: must consume 100 mg or higher a day to maintain body levels. ○ Calcium ○ Chloride ○ Magnesium ○ Phosphorus ○ Potassium ○ Sodium ○ Sulfur ● Trace Minerals: less than or equal to 20 mg. ○ ○ ○ ○ ○ ○ ○ ○ ○ Chromium Copper Fluoride Iodine Iron Manganese Molybdenum Selenium Zinc 109. What are the main sources of minerals? ● Plant and animal foods. ● Plant foods: most fruits, vegetables, legume, and whole grains. ● Animal foods: beef, chicken, eggs, fish, and milk products. 110. What is bioavailability? ● Bioavailability: level of absorption of a consumed nutrient. ● Minerals from animal foods can be absorbed more easily than those from plants. 111. How do Na and K work together? ● The sodium/potassium pump works to exchange sodium from within the cells for potassium. 112. How do Ca and PO work together? 113. Iron is a trace mineral but has a very important role. What is Fe’s role? ● Distribution of oxygen throughout our bodies. 114. What is heme iron v nonheme iron? Why is it important to talk about B12 when considering heme and non heme iron? ● Heme Iron: is found in animal sources, meat, fish, and poultry and heme iron is easily absorbed than non-heme iron found in plant foods. ● Non-heme iron: found in plant sources, vegetables, legumes, dried fruits, whole grain cereals, and enriched grain products. 115. Explain how minerals are metabolized. ● Minerals are not metabolized by the human body because minerals are inorganic and do not provide energy, instead they assist as cofactors of metabolic processes. 116. What are the best food sources for minerals? ● Plant foods: most fruits, vegetables, legume, and whole grains. ● Animal foods: beef, chicken, eggs, fish, and milk products. 117. What are the functions of minerals? ● ● ● ● ● ● Provide rigidity and strength to the teeth and skeleton Skeletal mineral components serve as a storage depot for other needs of the body. Proper muscle contraction and release. Influence nerve and muscle functions. Acting as co-factors for enzyme and maintaining proper acid-base balance. For blood clotÝng and for tissue repair and growth. 118. Sodium, potassium, and chloride are major electrolytes. What is the function of each? ● Sodium: maintenance of blood pressure and volume, transmission of nerve impulses, regulation of body fluid levels in and out of cells. ○ 1500 mg per day is recommended for sodium. ● Potassium: maintains fluid levels inside the cell, functioning of nerves and muscles, including the heart. ○ 4700 mg per day for potassium. ● Chloride: maintaining fluid balances inside and outside of the cell. Also, a component of hydrochloric acid, a gastric juice produced by the stomach. 119. What happens when there is a deficiency or toxicity of each of them? ● Sodium Deficiency: “hyponatremia” headache, muscle cramps, weakness, unable to concentrate, loss of memory and appetite. ● Sodium Toxicity: “hypernatremia” hypertension, edema. ● Potassium Deficiency: muscle weakness, confusion, decreased appetite, cardiac dysrhythmias ● Potassium Toxicity: “usually occurs from supplements and not from excess from foods.” muscle weakness, vomiting, cardiac arrest. ● Chloride Deficiency: N/A. Deficiency of chloride is rare, adequate amounts are easily consumed. ● Chloride Toxicity: N/A 120. Iodine which is what we add to salt (iodized salt) that we buy in the store can be dangerous if we get too much of it. Considering the salt in the American diet why do we continue to add iodine to salt? ● For taste in our food. Make our food taste better…??? 121. A zinc deficiency can result in hypogeusia and hyposmia. What are these? What else can a zinc deficiency result in? ● Hypogeusia: decreased ability to taste. ● Hyposmia: decreased ability to smell foods. 122. What is the functions of Calcium (4 of them)? ● ● ● ● CNS, especially nerve impulses Muscle contraction and relaxation Formation of blood clots Blood pressure regulation. 123. Sodium has for major functions? What are they? ● Maintenance of blood pressure and volume, ● Transmission of nerve impulses, ● Regulation of body fluid levels in and out of cells. 124. Extremely high or low potassium levels can lead to what? ● Potassium Deficiency: muscle weakness, confusion, decreased appetite, cardiac dysrhythmias ● Potassium Toxicity: “usually occurs from supplements and not from excess from foods.” muscle weakness, vomiting, cardiac arrest. 125. What are other symptoms of hypokalemia? And hyperkalemia? 126. Calcium and phosphorus maintain a special relationship. What is that relationship or what happens if it is not there? ● High phosphorus level = low calcium level ● Low phosphorus level = high calcium level ● Both minerals are found in bone. 127. Three major functions of Mg and typical s/s of hypomagnesemia. ● Structural and storage functions. ● Assists hundreds of enzymes throughout the body. ● Regulates nerve and muscle function, including actions of the heart. ● Role in blood clotÝng process and the immune system. 128. Why is chloride such an important mineral? (3 major functions) ● Key anion of extracellular fluids. ● Maintaining fluid balances inside and outside of the cell. ● Also, a component of hydrochloric acid, a gastric juice produced by the stomach. 129. Selenium functions in part as an antioxidant and is associated with thyroid function. What does a selenium deficiency result in? ● Selenium Deficiency: may predispose individuals to heart disease particularly Keshan disease. (S/S of Keshan disease: cardiomyopathy) muscle pain and tenderness. Increased risk of cancer among Americans. 130. Copper is considered irons twin. Explain why ● A copper deficiency can result in anemia, the same thing can happen with low levels of iron. KEY CONCEPTS CHAPTER 9 Chapter 9 Energy, Weight, and Fitness, pg. 166-186 Key concepts: 131. Negative health risks are associated with being underweight and overweight. ● Underweight: ammenorrhea 132. Body fat: What is essential body fat and what are the appropriate % ages are for men and women? ● Essential Fat: fat that serves vital functions such as membrane integrity. ○ Men Essential Body Fat: 3-8% ○ Men Total Body Fat: 15-20% ○ Women Essential Body Fat: 12-14% ○ Women Total Body Fat: 25-30% ● Storage Fat: a major of our body fat is storage fat. Storage fat provides protection from extremes of environmental temperatures, and protection of internal organs against physical trauma. ○ Storage fat provides an efÏcient need for stockpiling energy so we can endure moderate fast. 133. Why are the % ages different for men and women? ● Because you have to consider the gender specific fat that women have, like their breasts, pelvic region, and booty. 134. What does the set point in the regulation of body fat levels refer to? ● Set Point: natural level/range that the body regulates or defends. ○ So pretty much set point means that after a while no matter how much weight we try to lose, we can only lose so much weight, and that is the set point. Because our body needs a certain level of energy stores, if we lose all the weight, we won’t have no energy.