Minerals

Water, the most essential nutrient, provides absolutely no energy, also referred to as calories.

David, who works up to 11 hours a day.

False. Temporary fluctuations in body water show up on the scale, but gaining or losing water weight does not reflect a change in body fat. See pages 279-280

Vitamin C increases iron absorption. See pages 301-302

milk

True. Enlargement of the thyroid gland due to iodine deficiency is simple goiter. See page 300

African Americans use and conserve calcium more efficiently than Caucasians. African American females may lose bone at just half the rate of white women as they age. See page 318

False. Fluoride is an essential nutrient that promotes the remineralization of teeth that might otherwise progress to form caries. See page 308

Bananas are an excellent source of potassium. Often, the least processed foods in each food group are not only lowest in sodium but also highest in potassium. See pages 295, 297

True. Chromium works closely with the hormone insulin to regulate and release energy from glucose. See page 308

hypertension. The DASH (Dietary Approaches to Stop Hypertension) diet often achieves a lower blood pressure than restrictions of sodium alone. See page 295

iodine

True. Iron deficiency makes the body, especially for children, more susceptible to lead poisoning. The risk increases even more if pica, a craving for nonfood items, develops. See page 303

iron

Selenium assists a group of enzymes that, in concert with vitamin E, work to prevent the formation of free radicals and oxidative harm to cells and tissues. See page 307

True. Men who have adequate selenium in their bloodstreams contract prostate cancer less often than men whose blood measures are low. See page 307

False. The form of iron affects absorption with heme iron, found in the iron-containing part of hemoglobin and myoglobin in meat, poultry, and fish, and is much more reliably absorbed than nonheme iron found in foods from plants and in the nonheme iron in meats. See page 301

spread unhydrogenated spreads on whole-wheat toast. Oils and spreads do not contribute calcium and whole grains are not significant sources of calcium. See pages 313-314

Water makes up about 60 percent of an adult person's weight. See page 278

raised IQ. Even slightly lowered iron levels can cause thinking impairments. Some children with anemia may fall behind their peers academically. See pages 302-303

deficiencies are common among certain Asian people. Chloride is the body's major negative ion; it is responsible for stomach acidity and assists in maintaining proper body chemistry. No known diet lacks chloride.

table salt. A contributor of sulfur to many important compounds, such as certain amino acids, antioxidants, and the vitamins biotin and thiamin; stabilizes protein shape by forming sulfur-sulfur bridges (see Figure 6-10 in Chapter 6, p. 201).

Is a part of cell DNA and RNA. Phosphorus, and not calcium, is part of the DNA and RNA of every cell and thus is essential for growth and renewal of tissues. See pages 288-289

In hemochromatosis, iron is absorbed at too high a rate. This condition has a strong genetic component. See page 304

The incidence of blood infections increases.?

Children who avoid milk may be more prone to fractures than their milk-drinking peers, usually because soft drinks displace milk from the diet. See page 319

swimming. The best exercises to keep bones healthy and prevent falls are the weight-bearing kind; swimming is not a weight-bearing exercise. See page 319

Sue, who is 35 pounds overweight. A high body weight is a protective factor for preventing osteoporosis. See page 318

zinc

copper

water. As discussed on pages 281-282, water is calorie-free water-rich source of water.

carbonated soft drinks As discussed on pages 281-282, sugar-added beverages, such as carbonated soft drinks, provide unneeded calories and crowd out healthier dietary choices.

fluids, foods, and metabolism. As discussed on carbonated soft drinks and shown in Figure 8-3 (page 282), water can be obtained from fluids, from foods, and as a by-product of certain metabolic reactions.

As shown in Figure 8-2 (page 280), water can be lost via the kidneys (urine), the skin (sweating, bleeding), lungs (moisture in the exhaled breath), and feces.

an increase in the concentration of dissolved substances in the blood. As discussed on page 280, the hypothalamus "reads" the concentration of the blood, blood pressure, and blood volume. The brain interprets a high concentration of dissolved particles in the blood, low blood volume, or low blood pressure as thirst.

outside; inside. Maintaining a relatively higher concentration of sodium outside of cells and a relatively higher concentration of potassium inside of cells is essential to both nerve impulse conduction and muscle function. Figure 8-5 (page 287) illustrates, and pages 294 and 296 discuss, the maintenance of this balance.

As discussed on pages 288-289, vitamin D is essential to the absorption and retention of calcium and to maintaining the proper levels of calcium in both bone and blood.

diabetes, having elevated blood cholesterol, and colorectal cancer. Calcium may protect against hyper-tension. Some research also suggests protective relationships between calcium and blood cholesterol, diabetes, and colon and rectal cancers.18 Calcium from low-fat milk and milk products (but not from supplements) has been linked with having a healthy body weight in some, but not all, studies.19 Large, well-designed clinical studies are needed to clarify any effects of dietary calcium on body weight.20

baked fish with brown rice and skim milk. As discussed on page 295, the DASH diet reduces the risk of hypertension by reducing the intake of salt and increasing the intake of potassium. The DASH diet emphasizes fresh fruits and vegetables, nuts, fish, whole grains, and low-fat dairy products and minimizes the intake of red meat, butter, and other high-fat foods and sweets.

reducing salt

beefsteak As discussed on pages 301-302, the heme form of iron, found in animal products, is more easily absorbed than the nonheme form. In addition, meat, fish, and poultry contain MPF factor which enhances the absorption of both the heme and nonheme forms of iron.

heme. As discussed on page 301, the heme form of iron, the form found in animal flesh, is the most easily absorbable form of iron.

Both play a role in protecting cells from oxidative damage. Iron is a trace mineral that is a component of hemoglobin. Neither copper nor selenium are components of hemoglobin. Free radicals cause oxidative damage and, as discussed on pages 307 and 309, both copper and selenium play a role in protecting cells from free radicals.

Zinc is a component of thiamin and biotin.As discussed on page 305 and seen in Table 8-8 (page 311), zinc plays many roles in the body; however, being a component of these vitamins is not included among these roles. Sulfate is a component of the vitamins thiamin and biotin (Table 8-8 on page 311).

chromium. As discussed on page 308 and seen in Table 8-8 (page 311), chromium plays a role in glucose homeostasis. Thus, a lack of chromium gives rise to diabetes-like symptoms.

fluoride

vitamin E. As discussed on page 307, selenium works closely with vitamin E in preventing the formation of free radicals and protecting cells from oxidative damage.

milk, yogurt, and cheese group

a glass of vitamin D-fortified skim milk

caffeine intake