jimtrue.com : school : HS1322 : CH07: Water and Minerals

Posted by Jim True on December 2, 2009 7:12 PM. Last Updated December 2, 2009 7:12 PM

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CH07: Water and Minerals

One class on Chapter 10 next week and then the final on Chapter 11; can leave after final. Including: 11 & 4, 6, 7 and 10.

• Type 2 is NOT found primarily in obese children.
• DASH Dietary Approved to Stop Hypertension is for HBP.
• Step 1 Cancer: May be repaired or replaced; Step 2 is Metastasize.
• HBP STARTS at 120/80.
• Type 1 Diabetes occurs in children/adolescents.
• Increased by 50% is Diabetes.
• Lipids have been associated with heart disease and some forms of cancer (True).
• Saturated Fats mostly from Animal Origin.
• Fat has twice as much Kcal as Protein & Carbs.
• Tropical oils are Saturated Fats.
• Fat intake is AMDR of 20-35%

Minerals

• Major Minerals: Calcium, Chloride, Magnesium, Phosphorus, Potassium, Sodium, Sulfur
• Trace Minerals: Chromium, Copper, Fluoride, Iodine, Iron, Manganese, Molybdenum, Selenium, Zinc
• Bioavailability: the degree to which a nutrient is absorbed and available to be used in the body

Functions of Water

• Medium for many metabolic activities and also participates in some metabolic reactions
• Carries nutrients to the cells and carries away waste materials to the kidneys and out of the body in urine
• Needed in each step of the process of converting food into energy and tissue
• Maintains blood volume in your body
• Maintain normal body temperature
• Important part of body lubricants, such as cushioning joints and internal organs
• Average Water 60-70% of Body Weight
• Men have more water than women
• Lean or fat person has more water? Lean person
• Human Body has: 92% Water in general, 75% muscle and brain tissue, 22% Bones

How Much Water is Enough?

• AI for TOTAL Water: Men 3.7 L/day, women 2.7 L/day
• Number of things including thirst, work to keep body water content within limits
• You lose water through urine, skin, lungs and GI tract
• Sources of Water: Drinking (milk, juice, coffee, tea, soft drinks) and eating (fruits and vegetables high in water content)

Food Facts: Bottled Water

• Artesian Well Water
• Mineral Water
• Spring Water
• Well water
• Purified water
• Bottled water is regulated by the Food and Drug Administration
• Difference between Tap and Bottled Water: the way the water is disinfected: tap: chlorine and bottled water:Ozone. Bottled water from protected sources; tap from lakes and rivers.

Calcium and Phosphorus

• Function: Used for building bones and teeth
• Found in hydoxyapatite (main structure for bone)
• Function of Calcium:
• Helps blood clot
• Helps muscles contract
• Helps nerves transmit impulses
• May lower blood pressure
• RDA: 1000mg Men/Women; UL: 2500 mg (over that Toxicity)
• Sources: Milk, Milk Products, Fortified foods such as Tofu, Broccoli, Whole Wheat Bread and Legumes
• Oxalic acid in leafy green vegetables and phytic acid in whole grains can decrease absorption of calcium and iron
• Function of Phosphorus
• Involved in release of energy from carb, fat and protein
• Part of DNA
• Buffers acids and bases
• Activates some enzymes
• RDA: 700mg Men/Women; UL: 4000mg
• Sources of Phosphorus: Milk, Milk Products, Meat, Poultry, Fish, Eggs, Legumes

Calcium: Deficiency and Toxicity

• About 25-30% of calcium you eat is absorbed
• Deficiency: Calcium deficiency is a major contributing factor in osteoporosis
• Toxicity: UL is 2500mb; Amounts above UL can contribute to calcium deposits in kidneys and other organs

Magnesium

• Functions
• Many enzyme systems responsible for energy metabolism and making protein, fat and nucleic acids
• Build bones and maintain teeth
• Muscle relaxation, blood clotting, and nerve transmission
• Keep immune system working properly
• May help regulate blood pressure
• RDA: Men 420mg, Women 310mg
• UL: 350mg
• Part of Chlorophyll, the green pigment found in plants
• Sources: Green Leafy Vegetables, Potatoes, Nuts (esp. Almonds and Cashews), Seeds, Legumes, Whole-grain Cereals, Seafood
• Occurs in most foods in small amounts
• Deficiency: rarely seen, although dietary surveys suggest that many Americans don't get enough.
• Symptoms of Deficiency: muscle twitching, cramps, weakness, depression and blood clots
• Toxicity: Very high doses can cause diarrhea, puts a stress on kidneys (bad for elderly)

Electrolytes

• Sodium, Potassium and Chloride
• Referred to as electrolytes because when dissolved in body fluids, they separate into POSITIVe or NEGATIVE charged particles called ions
• Sodium: POSITIVE in fluid outside cells
• Chloride: NEGATIVE in fluid outside cells
• Potassium: POSITIVe in fluid inside cells

Functions of Electrolytes

• Water Balance: INSIDE the Cells, OUTSIDE the cells and IN the Blood Vessels
• Acid-base balance

Fluid Compartments in the Body

• Blood: Plasma and Interstitial Fluid (20% of body weight); Intracellular fluid (40% of Body weight)

Sodium

• Sources: Salt (Sodium Chloride), Processed foods (pretty much all of 'em), Certain seasonings: salt, soy sauce, etc
• RDA: Men/Women: 1500mg Sodium; UL: 2300mg
• Sodium and Hypertension: More Salt, higher blood pressure

Potassium

• Functions
• Maintain water balance
• Maintain acid-base balance
• Assists in muscle contraction and normal heartbeat
• Assists in sending nerve impulse
• Sources: Widely distributed in plant & animal foods (whole foods), fruits (oranges & bananas, grapefruit), vegetables (potatoes), milk and yogurt, legumes, meat
• RDA: 4700mg Men/Women. UL: None
• Deficiency: of a concern because we don't eat many whole foods. Can also result from dehydration, certain diseases, or drugs (diuretics). Symptoms: Muscle cramps, weakness, nausea, abnormal heart rhythms
• Toxicity: can be toxic if too many supplements taken

Chloride

• Functions
• Maintain water balance
• Maintain acid-base balance
• Part of Hydrochloric acid in the stomach
• RDA: 2300mg Men/Women; UL: 3600mg
• Sources: Salt (sodium chloride)

Sulfur

• Body doesn't use sulfur by itself, but uses the nutrients it is found in: protein, thiamin and biotin
• The protein in hair, skin and nails is especially rich in sulfur
• No DRI: proteins foods supply plenty of sulfur

Trace Minerals

• Exciting area of research
• Many trace minerals are TOXIC at levels only several times higher than recommendations
• Trace minerals are HIGHLY INTERACTIVE with each other
• Summary on Figure 7.13, 278

Iron

• Functions
• Key component of HEMOGLOBIN - a part of red blood cells that carries oxygen to body's cells
• Key component of Myoglobin: a muscle protein that stores and carries oxygen that the muscles use to contract
• Works with many enzymes in energy metabolism
• RDA: Men: 8mg, Women: 18mg; UL: 45mg
• Iron Absorption: about 15% of dietary iron is absorbed. More is absorbed if body stores are low or if the body needs to make more RBC's
• Heme Iron: Predominant form of iron in animal food is absorbed and used TWICE as readily in plant foods (nonheme iron)
• INCREASE Absorption NonHeme Iron: Vitamin C, Meat, poultry, fish
• DECREASE Absorption of Nonheme Iron: Calcium, Substances found in tea and coffee, oxalic acid (in spinach), phytic acid (in grain fiber)
• Figure 7.8
• Sources: Beef, Poultry, Fish, Fortified breads and cereals, legumes, green leafy vegetables, and eggs
• Iron Deficiency: a condition in which iron stores are used up.
• Iron-deficiency Anemia: a condition in which the size and number of RBC are reduced, symptoms: fatigue, pallor, irritability, decreased immune function, in kids: slow cognitive and social development, during pregnancy: increased risk of premature deliver, LBW (Low Body Weight) babies
• Toxicity: Iron overload or hemochromatosis: Absorb twice as much iron from food and supplements as other people do.

Zinc

• COFACTOR for Almost 100 Enzymes
• Functions
• Protein, Carbohydrate and Fat metabolism
• DNA synthesis
• Wound healing
• Bone formation
• Development of sexual organs
• Taste perception
• Needed for general tissue growth and maintenance, vitamin A activity, protection of cell membranes from free radicals, storage and release of insulin
• RDA: Men 11mg, Women 8mg; UL: 40mg
• Sources: shellfish, meat, poultry, legumes, dairy foods, whole grains, fortified cereals. Absorbed better from Animal sources; Phytic acid decrease absorption
• Deficiency: more likely in pregnant women, the young and elderly and vegetarians. Symptoms in adults: poor appetite, diarrhea, skin rash, hair loss. Symptoms in children: growth retardation, delayed sexual maturation, poor appetite, decreased taste, delayed wound healing
• Toxicity: long-term intake of Zinc over UL results in copper deficiency; try to avoid zinc supplements unless prescribed

Iodine

• Required for normalThyroid gland functioning
• Thyroid gland makes 2 hormones: Thyroxine, triiodothyronine
• Functions
• maintain a normal level of metabolism
• are essential to normal growth and development
• essential to normal body temperature
• essential to protein synthesis
• RDA: 150 microgram Men/Women: UL 1100 micrograms
• Sources: Saltwater fish, grains rich in iodine-rich soil, iodized salt
• Deficiency: Hypothyroidism - low thyroid hormones which can lead to low metabolism which can lead to increased body weight
• Simple goiter
• Cretinism: lack of thyroid secretion causes mental and physical retardation during pregnancy and later development

Selenium

• Figure 7.10, pg. 274
• Functions
• Important part of antioxidant enzymes that protect cells from free radicals
• Needed for normal functioning of thyroid gland
• Sources: plant foods, depending on region; Meats and Seafood; bread, Nuts (Brazil nuts and walnuts)
• RDA: 55 micrograms Men/Women; UL: 400 micrograms
Deficiency: Keshan disease (enlarged heart), deficiency is rare in US
• Toxicity: Moderate to high health risk associated with too much selenium. Selenosis: High blood levels of selenium, symptoms: gastrointestinal upset, hair loss, mild nerve damage

Fluoride

• Functions
• Strengthens the mineral composition of developing teeth in children and also strengthens bone
• Major Source: Drinking water; other sources: fish and tea
• RDA: 4mg Men/ 3mg Women; UL: 10mg
• Toxicity: Fluorosis

Chromium

• Functions
• Works with insulin to transfer glucose and other nutrients from the bloodstream into the body's cells
• RDA: 35 microgram Men/ 25 microgram Women; UL: unknown
• Sources: widely distributed through foods, but mostly in small amounts. Good sources; whole, unprocessed foods, such as whole grain breads and cereals, wheat germ, nuts, eggs (egg yolk), green beans
• Not known if chromium deficiency is a concern; also not know whether chromium supplements are harmful

Copper

• Functions
• Important part of many enzymes
• Aids in forming hemoglobin, collagen and enemy metabolism
• RDA: 900 micrograms Men/Women; UL: 10,000 micrograms
• Sources: Mostly in unprocessed foods: organ meats, seafood, nuts, seeds, milk, chicken, potatoes
• Deficiency is rare
• Toxic at 4 times RDA

Manganese

• Functions
• Needed to form bone
• Part of an enzyme that acts as an antioxidant
• Needed as a cofactor for many enzymes involved in CHO, Fat and protein metabolism
• RDA: 2.3mg Men, 1.8mg Women; UL: 11mg
• Sources: found in many foods, especially whole grains, dried fruits, nuts and leafy vegetables
• too much or too little maganese is rare

Molybdenum

• Functions
• Cofactor for several enzymes
• RDA: 45 micrograms Men/Women; UL: 2000 micrograms
• Sources: found in legumes, meat, whole grains and nuts
• No major concerns with deficiency or toxicity

Other Trace Minerals

• Arsenic
• Boron
• Nickel
• Silicon
• Vanadium
• Based on adverse effects noted in animal studies, UL have been set for boron, nickel and vanadium

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