Podcast
Questions and Answers
What is the primary output of water from the body?
What is the primary output of water from the body?
The body can store water indefinitely for later use.
The body can store water indefinitely for later use.
False
How many days can a person typically go without water?
How many days can a person typically go without water?
3 days
Water helps in regulating ______ and temperature.
Water helps in regulating ______ and temperature.
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Match the following functions of water with their descriptions:
Match the following functions of water with their descriptions:
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What percentage of sodium intake comes from processed foods?
What percentage of sodium intake comes from processed foods?
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Heme iron is not absorbed as well as non-heme iron.
Heme iron is not absorbed as well as non-heme iron.
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What is the recommended daily allowance (RDA) of sodium?
What is the recommended daily allowance (RDA) of sodium?
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1 tsp of table salt contains _______ mg of sodium.
1 tsp of table salt contains _______ mg of sodium.
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Match the types of iron with their source:
Match the types of iron with their source:
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Which of the following foods are high in Magnesium?
Which of the following foods are high in Magnesium?
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Copper can be found in seafood and chocolate.
Copper can be found in seafood and chocolate.
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Name two food sources of Selenium.
Name two food sources of Selenium.
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Supplementing with minerals can lead to _____, which might damage the kidneys.
Supplementing with minerals can lead to _____, which might damage the kidneys.
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Match the mineral with its food sources:
Match the mineral with its food sources:
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What is the daily Adequate Intake (AI) of water for men?
What is the daily Adequate Intake (AI) of water for men?
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Women require 11 cups of fluid per day if they get 20% of their water from food.
Women require 11 cups of fluid per day if they get 20% of their water from food.
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Name one condition that requires increased water intake.
Name one condition that requires increased water intake.
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Fluid intake includes water, milk, juice, and __________ beverages.
Fluid intake includes water, milk, juice, and __________ beverages.
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Which mineral can increase blood pressure if consumed excessively?
Which mineral can increase blood pressure if consumed excessively?
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Match the types of dietary substances with their examples:
Match the types of dietary substances with their examples:
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Electrolytes are important for regulating fluid balance in the body.
Electrolytes are important for regulating fluid balance in the body.
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One of the minerals affected by the amount in the soil is __________.
One of the minerals affected by the amount in the soil is __________.
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Study Notes
Nutrition Fundamentals: Water and Minerals
- Water is not stored in the body
- Intake equals output
- Intake sources include beverages, food, and cellular respiration
- Output sources include bowel movements, bladder, sweating, and lung respiration
Water Regulation
- Key regulators include thirst, kidneys, and blood vessel constriction
- These mechanisms maintain water balance in the body
Water Functions
- Acts as a solvent, dissolving solutes like glucose, proteins, and minerals
- Essential for chemical reactions
- Transports nutrients, oxygen, hormones, and waste products
- Protects and cushions body structures
- Regulates pH and temperature
- Regulates blood pressure
Water Needs
- Recommended Daily Intake (RDI) for water differs between men and women.
- Men need approximately 3.7 liters (15 cups)
- Women need approximately 2.7 liters (11 cups)
- Individuals also obtain water from foods (20%)
Factors Increasing Water Needs
- Increased activity and temperature
- Decreased humidity
- Low-calorie diets
- High-salt diets
- High-fiber diets
- Alcohol consumption
Minerals
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There are 20 major and trace minerals in the body
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Minerals are affected by the amount present in the soil
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Also influenced by processing, cooking, and other plant parts (e.g., fibers)
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Oxalates are found in spinach, rhubarb, beet greens, and chocolate
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Tannins are found in tea, red wine, barley, and sorghum
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Phytates are found in whole grains, soy, and bran
Electrolytes
- Electrolytes like sodium (Na) and potassium (K) are crucial for nerve impulses
- Essential for signals between cells and regulating fluid balance
- Deficiency can lead to issues with heavy sweating, diarrhea, vomiting, and kidney disorders.
- Excess can cause issues with high blood pressure (sodium) and potassium stopping the heart.
Sodium in Foods
- 75% of sodium comes from processed foods.
- 12% from whole, unprocessed, and unseasoned foods
- 13% from seasonings
Daily Sodium Needs
- Recommended Dietary Allowance (RDA): 1500 mg
- Tolerable Upper Intake Level (TUL): 2300 mg
Sodium Discussion Points
- Potential impact of water consumption on restaurant revenue
- Impact of water type (bubbly vs. still) on customer choices
- Impact of water timing (before or during meals ) on customer choices
- Study of sodium content in restaurant foods.
Calcium
- Plays a significant role in bone and tooth health
- Vital for muscle contraction, neurotransmitter release, blood pressure regulation, and cell communication.
- Also crucial for blood clotting.
Iron Rich Foods
- Heme iron is found in animal foods(meats) and is easily absorbed.
- Non-heme iron is found in plant foods(legumes, whole grains, nuts), and absorption is less efficient.
Mineral Sources
- Different minerals are found in various food types: leafy greens( magnesium), nuts/seeds/legumes(various minerals), bananas, whole grains( iron), meats (iron & Zinc), seafood (selenium), kidney/liver (chromium), dairy products( molybdenum & Zinc)) etc
Mineral Toxicity
- Supplement use can lead to mineral toxicity.
- Excessive mineral intake can have adverse effects on various bodily functions, sometimes resulting in constipation, loss of appetite, or heart problems.
Additional Considerations
- Determining factors for strong bones
- Common student concerns (tiredness, demotivation, illness).
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Description
Dive into the essentials of water and minerals in nutrition. This quiz covers the significance of water regulation, daily intake recommendations, and the critical functions water performs in the body. Explore how hydration affects health and the factors that influence individual water needs.
