Chapter 12

Water video

Water And The Major Minerals

Water

• Most abundant substance in the body• An average healthy adult is about 60

percent water• Muscle tissue is approximately 65 percent

water• Fat tissue is about 10 – 40 percent water• Males have higher body water (59 vs. 52%

in women)• Athletes have more body water then

sedentary individuals

WaterWhat does water do in the body?• The universal solvent and a transport

medium• Water plays a key part in carrying nutrients to

and removing wastes from the cells • Water helps to maintain body

temperature by absorbing and releasing heat

• Lubricant and protective cushion• Water is part of the blood and the fluid that

bathes the body cells

A developing fetus is cushioned in a sac of watery amniotic fluid to protect it from physical harm during pregnancy

WaterWater balance and maintenance• When the amount of water consume is

equal to the amount that you lose daily, you are in water balance

• When you are not in water balance, you may be taking too much or too little water

Water• Water Loss:

– Lose water through kidneys, large intestine, lungs and skin

– Insensible loss is water that is lost daily through routine respiration and evaporation off the skin up to 1 quart daily

• How to replenish water loss:– beverages and foods– A small amount of water can be generated

during metabolism• Losing too much water can cause

dehydration– Consuming too much water can cause

hyponatremia (low sodium level) may result in death

WaterWater requirements are based on:• Body weight, gender

– Adult female require an average intake of 9 cups of water

– Adult male require about 13 cups of water

• physical activity• air temperature• dietwater sources:• Water• most fruits and vegetables contain up to

90% water

• Meets body’s fluid needs• Protect the bladder against

cancer by diluting urine• Protect against kidney stones,

prostate cancer, and breast cancer

Health Effects of water

Water

Types of water• Mineral water – from underground source,

contains specific amount of naturally occurring minerals and trace element

• Spring Water (well water) – flows from underground to the surface naturally, water is collected at the spring

• Sparkling water – spring water with carbon dioxide gas. Do not have adhere to FDA standards for bottled water it is consider a soft drink

Water

Types (cont’d)• Distilled water – water that has been

boiled and processed to remove most contaminants

• Flavored water – water that has flavor such as lemon or lime added, may also contain sugar and calories

• Vitamin Water – Water that has vitamins added to it. May also contain sugar and calories

Bottled vs. Tap Water

Bottled water• Cost ~ $1.00 - ~4.00 per gallon• Generally safe• Some are not tested for

contaminants• Only bottled water sold across

state lines are regulated by the FDA

• More convenient• May taste better

Water video

Tap water• Cost less than 1 penny per

gallon• Regulated by the EPA, state,

and local regulations• Consumer have access to

water quality reports• EPA requires that the public be

notified it water quality does not meet standards

• Available at the faucet• Contains fluoride to prevent

tooth decay. Most bottled water do not contain fluoride

The Minerals

• Inorganic elements• Major minerals are essential

nutrients found in >5g in the body• Found in both plant and animal foods• Minerals, like vitamins are part of

enzymes• Work with your immune system• Play a valuable role in structural

growth

The Minerals

• Absorption depends on bioavailability – the degree to which nutrient is available for absorption by the body

• Nutrient interactions is common e.g. spinach is a source of calcium and oxalates

• Divided into two categories – major and trace minerals

Sodium

What are sodium and salt?• Sodium is an electrolyte in the body• Most sodium is in the blood and the

fluid surrounding the cells• About 90% of the sodium we

consume is in the form of sodium chloride

Sodium

• Functions in the body– Regulate fluid balance– Transport substances such as

amino acids across cell membranes– Act as preservative and enhance

flavor of food e.g. Monosodium Glutamate (MSG) used to enhance food flavor in Asian cuisines

Sodium balance in the body

• The amount of sodium in the body is maintained at a precise level

• When the body needs more, the kidneys decrease the amount that is excreted in urine

• Likewise when you take too much, the kidneys increase the amount that is excreted

• Smaller amounts of sodium are lost in the stool and daily perspiration

Sodium

• Sodium is widely available in foods• 77% of American's consumption of

sodium is from processed foods. – 1 cup of fresh tomato has 11 mg of

sodium vs. 355mg from canned tomato

• 12% from foods that naturally contain sodium

• 5% is added during cooking• 6% used to season foods at the table

Sodium

Sodium Recommendation• 1500 mg/day (19-50 yr)• 1300 mg/day (51-70 yr)• 1200 mg/day – (>70 yr)• Upper limit 2300 mg/day• Americans consume over

3,400mg daily

SodiumToo much sodium• There is a direct relationship

between sodium and blood pressure• As a person’s intake of sodium

increases so is their blood pressure known as hypertension – increases risk of heart disease– Stroke– Kidney disease

Hypertension

• An increasing problem in the US• 33% of adults have it• Up to 30% of adults have “white coat

hypertension” not the same as constant high blood pressure

• Blood pressure is a measure of the force the blood exerts against the walls of the artery

• highest at the moment of the heart beat known as systolic pressure

Hypertension

• Pressure is lower when your heart is at rest between beats called diastolic pressure

• The measurements are systolic/diastolic millimeters of mercury

• 120/80 mm HG is considered normal• Blood pressure rises as you age• High blood pressure is known as the silent

killer because it has no physiological symptoms

Hypertension

• Hypertension can damage the arteries leading to the brain, kidneys and legs

• Common in African American• Can be controlled through proper diet and

exercise. • DASH Diet (Dietary Approach to Stop

Hypertension)– High in fruits and vegetables– Low in fat, saturated fat, cholesterol and sweets– High in whole grains– Very similar to the recommended diet of MYPyramid

Sodium• Deficiency symptoms

– rare

• Toxicity symptoms– Edema, acute hypertension

• Significant source– Table salt, soy sauce– Moderate amounts in meats, milks,

breads, and vegetables– Large amounts in processed foods

Sodium

Shake the Salt habit

• Dilute can foods with water or rinse them in water to reduce the sodium

• Buy low sodium foods

• Use frozen vegetables instead of canned vegetables

• Limit portions of deli meats

• Skip the salty fries

PotassiumRoles in the body• Needed for fluid balance• Act as a blood buffer• 95% of potassium in the body is inside the

cells• Keep the blood pH and acid base balance

correct• Needed for muscle contraction and nerve

impulse conduction– A dramatic increase in potassium can lead to

irregular heartbeat or heart attack– Low levels can cause paralysis– Potassium is tightly controlled with the help of

the kidneys

Potassium

• Potassium can lower blood pressure– Causes kidneys to excrete excess sodium– The dash diet is abundant in foods with

potassium• Assists in bone health by preventing

calcium and phosphorus from being lost from bones and kidneys

• Reduces kidney stones by causing the body to excrete citrate

• Recommendation – 4700 mg/day• Most adult do not meet their needs daily

Potassium• Deficiency - hypokalemia

– May occur with dehydration – vomiting or diarrhea– Use of diuretics or laxative– Seen in individual who suffer from anorexia and/ or

bulimia

• Toxicity - hyperkalemia– May occur with supplement as a salt substitute– Irregular heartbeat, damage the heart or result in

death

• Significant sources– All whole foods– Meats, milks, fruits, vegetables, grains, legumes

CalciumCalcium is the most abundant mineral in

the body• 99% in bones and teeth, 1% in body fluid• Calcium makes up almost 40% of the

weight of the bonesFunctions of Calcium• Helps to build strong bones and teeth• Helps to lower high blood pressure• May help to fight colon cancer by protecting

the lining of the colon

CalciumRecommended intake

– 1000 to 1200 mg/day– Upper level 2500 mg/day

sources– Milk and milk products– Small fish (with bones)– Tofu (bean curd), greens (broccoli,

chard), legumes

Calcium

• Deficiency – hypocalcemia– Stunted growth in children– Bone loss (osteoporosis) in adults

• Toxicity from supplementation - hypercalcemia– Constipation– Interfere with absorption of other minerals

• The body can only absorb a maximum of 500mg of calcium at one time

Osteoporosis

• Weakening and softening of the bone• Decreased in bone mass• As older adults begin to hunch over,

they can lose as much as 1 foot in height

• During adolescence more bone is added than removed

• Most people reach peak bone mass by age 30

• After peak bone mass, loss of bone begin to exceed new bone mass added

Osteoporosis

Factors affecting Osteoporosis• Inadequate calcium intake • Gender and hormones• Genetics and ethnicity• Physical activity and body weight• Smoking and alcohol

PhosphorusThe second most abundant mineral in

the bodyAbout 85% in the bone bound with

calciumChief functions in the body

– Mineralization of bones and teeth– Important in genetic material, part of

phospholipids

Phosphorus

• Deficiency - hypophosphotemia– Blood level becomes low resulting in muscular weakness,

bone pain, rickets and may lead to death

• Toxicity - hyperphosphotemia– Calcification of non-skeletal tissues, particularly the

kidneys– Loss of calcium from bone leading to decrease in bone

mass

• RDA – 1250 mg/day (9-18 yr)– 700 mg/day (>18 yr)– Upper level 3000 mg to 4000 mg/day

• Sources– All animal tissues (meat, fish, poultry, eggs, milk)

Magnesium• Chief functions in the body

– Helps over 300 enzymes produce inside the cells

– Needed for metabolism of the macronutrients– Maintain healthy bones and a regular heart

beat– Immune system

• RDA– Men (19-30 years): 420 mg/day– Women (19-30 years): 310 mg/day

• Upper level for adults: 350 mg nonfood magnesium/day

Magnesium

• Deficiency– Hallucinations– difficulty in swallowing– In children, growth failure

• Toxicity– There is no known risk associated with

consumption from food– Large amounts from supplement can cause

GI problems like diarrhea, cramps, and nausea

– Some laxatives contain magnesium because of the cathartic effect

Magnesium

• Significant sources– Nuts, legumes– Whole grains– Dark green vegetables– Seafood– Chocolate, cocoa

Chapter 13

The Trace Minerals

The Trace Minerals

• Essential nutrients found in the human body in <5g.

• Needed in <20mg daily• Food sources varies widely• Nutrient interactions is very

common

Iron• The most abundant mineral on earth• The most abundant trace mineral in the

body• An 130 pound woman has about 2300mg of

iron in her body about the size of a dime• A 165 pound male will have about 4000mg

of iron in his body• Key component of blood, highly valuable to

the body• Once absorbed, very little leaves the body• ~95% of iron in the body is recycled and

reused• Most iron is lost due to bleeding

Iron

• Occurs in two forms:– Heme – found in animal foods – Part of hemoglobin in red blood cells and

myoglobin in the muscle cells– Easily absorbed by the body

• Non-heme – – found mostly in plants foods – Not easily absorbed as heme iron

In general, the body absorbs only 10 – 15% of the iron ingested

Iron

• You can enhance absorption of iron by eating a food that’s high in vit C along with iron rich foods

• As little as 25mg of vit C can double the absorption of iron

• Eating non-heme iron with heme iron can also enhance absorption

• Too little or too much iron can be harmful

IronFunctions• Hemoglobin and myoglobin transport

Oxygen in red blood cells• Hemoglobin picks up carbon dioxide waste

to the lung to be exhaled from the body • Needed for brain function, involved in the

synthesis of neurotransmitter in the brain• Cofactor to enzymes• Involve in making of amino acids,

collagens, and hormones

Iron

Factors that prevent non-heme iron absorption;

• Phytates and Fibers (found in grains and vegetables

• Oxalates ( spinach, beets, rhubarb)• Calcium and phosphorus (milk)• Food additives• Tannic acid (found in tea and coffee)

IronDeficiency – Iron deficiency is the most

common form of nutritional disorder in the world

• Symptoms of iron deficiency anemia: – Decrease in hemoglobin levels– Diminish delivery of oxygen through the body– weakness, fatigue, headaches– Weak immune system– Pica - craving for non nutrient substances like

chalk or ice, common among pregnant women

• Pre-menopausal women, pregnant women, preterm and low birth weight children and toddlers are all at risk

IronToxicity from supplementation can

cause:• Constipation, nausea, vomiting, diarrhea• In the U.S. accidental consumption of

supplements containing iron is leading cause of poisoning deaths in children under age 6

• Ingestion of as little as 220mg as been shown to be fatal

• The FDA requires warning label on iron supplements that contain 30mg of iron or more

• Iron overload (hemochromatosis)– excessive storing of iron over several years

Iron

• Food sources– About half of Americans get their iron

from enriched bread and other grains– Red meats, fish, poultry, shellfish, eggs

contributes about 12%– Cooking food in iron skillet can increase

non-heme iron content

Iron• RDA

– Men: 8 mg/day• Adult male consume over 16mg on average

– Women (19-50 years): 18 mg/day to cover loss during menstruation

• Consume about 70% (13mg) of recommended intake on average

– Women (51+ years): 8 mg/day– Pregnant women: 27 mg/day– Vegetarians require 1.8 time higher than non

vegetarians due to components in plant foods that reduce absorption of iron

• Upper level for adults: 45 mg/day

Zinc• Zinc is found in every cell of the body• It is involved in more than 100 enzymes• Not considered essential until 1974• Roles

– Needed for DNA synthesis, and for growth and development

– Helps keep immune system healthy– Helps in wound healing by reducing

inflammation that usually accompanies wounds– Helps fight age-related macular degeneration

(AMD) by working with enzymes needed to produce active vitamin A in the eyes

Zinc• Rate of absorption varies from 15 to

40%• During digestion zinc is released in the

pancreas and travel to the small intestine with dietary zinc

• Zinc is excreted primarily in feces• Zinc is transported by albumin into the

bloodstream• Large dose of zinc prevent iron

absorption due to iron binding to transferrin (protein that carries iron)

Zinc• Deficiency symptoms

– Hair loss– Loss of appetite– Impaired taste of foods– Delayed sexual maturation– impotence

• Significant sources– Protein-containing foods– Red meats, shellfish– Whole grains

Zinc• RDA

– Men: 11 mg/day– Women: 8 mg/day– Upper level for adults: 40 mg/day– Vegetarians can have as much as 50% higher

need for zinc

• Toxicity symptoms– Stomach pains– Nausea, vomiting, diarrhea– Can lower copper level in the body– More than 300mg can suppress the immune

system and lower HDL (good cholesterol)

Iodine• Iodine is an essential mineral for the

thyroid glands• The thyroid need iodine to make

certain hormones that regulate the majority of the body’s cells– Regulate body temperature, – reproduction, – growth, – Influence the amount of energy released

during basal metabolism

http://www.abc.net.au/health/library/img/thyroid_gland_diag.gif

IodineDeficiency• Hypothyroidism – under activity

of the thyroid hormone• Goiter – early sign of thyroid

deficiency• Mental and physical retardation

in babies born to mothers with iodine deficiency during pregnancy (cretinism)

Fig. 13-9, p. 456

Iodine• Toxicity

– overactive thyroid gland– Reduce the synthesis and release of thyroid

hormones

• RDA for adults: 150 g/day• Upper level: 1100 g/day• Significant sources

– Iodized salt, – seafood, bread, – dairy products, – plants grown in iodine-rich soil and animals fed

those plants

Fluoride

Fluoride is the safe form of fluorine, a poisonous gas

Functions• Protect against tooth decay• Helps repair the enamel of the tooth that

has already started to erode• Interferes with the ability of the bacteria to

metabolize in carbohydrate, reducing the amount of acid

Fluoride• AI

– Men: 3.8 mg/day– Women: 3.1 mg/day

• Upper level for adults: 10 mg/day• Significant sources

– Drinking water (if fluoride containing or fluoridated)

– Tea, seafood

Fluoride• Deficiency symptoms

– tooth decay, especially with children• Toxicity symptoms

– Fluorosis (pitting and discoloration of teeth)

– Occurs when teeth are forming, only infants and children up to age 8 are at risk

– May occur from swallowing toothpaste or excessive use of dental products