2.2.4

Minerals & Water 2

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Minerals - Fluoride and Iodine

Fluoride and iodine are both trace elements, which are types of minerals. We only need very tiny amounts of trace elements.

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Fluoride

  • We get fluoride from dental products, like mouthwash and toothpaste, as well as some water supplies, seafood and tea.
  • The NHS suggests brushing teeth twice daily with fluoride toothpaste to meet daily requirements.
  • We need fluoride to maintain healthy teeth, as fluoride helps to strengthen teeth, fight off tooth decay and harden enamel.
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Excess and too little fluoride

  • Excess fluoride is poisonous and can cause discoloured teeth, cancer as well as problems with bones.
  • Not getting enough fluoride can cause teeth and enamel to weaken, eventually leading to tooth decay.
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Iodine

  • We get iodine from vegetables, dairy products and seafood.
  • We need iodine to make certain hormones.
  • A serious iodine deficiency can lead to goitre (swelling of the neck) as well as complications in unborn children.

Water

Water makes up a large part of the body. Approximately 60% of the human body consists of water. Water is found in body fluids, like saliva, sweat and blood, as well as body cells.

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Why do we need water?

  • We need water to:
    • Keep skin and mucous membranes healthy.
    • Remove waste (for example, for excretion).
    • Control our body temperature (for example, through sweating).
    • Support digestion.
    • Help with chemical reactions in the body.
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Sources

  • We get water from both food (e.g. milk, meat, fish, eggs, fruits and vegetables) and drinks.
  • Water is added to foods too, like soups, pastries and pasta.
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Losing water and dehydration

  • We lose water from our bodies through breathing, urinating, excreting faeces and sweating.
  • Drinking too little water (to make up for water loss) causes dehydration. Dehydration causes:
    • Overheating.
    • Feeling weak and nauseous.
    • Reactions to slow down.
    • Confusion.
    • Thickening of the blood (it's more difficult for the heart to pump thick blood around the body).
    • Change in heart rate and blood pressure.
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Quantities

  • A person should try to drink around 2 litres of water per day.
  • A person should drink more than 2 litres if it's particularly hot or if they're exercising.
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Overhydration

  • Drinking lots and lots of water in a short space of time can have serious consequences. Symptoms can include:
    • Feeling confused or nauseous.
    • Headaches.
    • Diluting substances in the blood and the body's concentration of nutrients.
    • Organ failure (e.g. kidney and heart).

Jump to other topics

1Food Preparation Skills

2Food, Nutrition & Health

3Food Science

4Food Safety

5Food Choice

6Food Provenance

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