Chapter 9 Water and Minerals

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Chapter 9Water and Minerals
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Water

• 50-70 of body weight
• Muscle contains 73 water
• Fat contains 20
• Intracellular fluid
• Fluid within the cells
• Extracellular fluid
• Fluid outside the cells

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Fluid Balance

• Water shifts freely in and out of cells
• Controlled by electrolyte concentration
• Have electrical charges . . .Na, K, Cl, P, Mg, Ca
• Osmosis (where an Ion goes, H2O flows)
• Intracellular water volume
• Depends on intracellular potassium and phosphate
  concentrations
• Extracellular water volume
• Depends on extracellular sodium and potassium
  concentrations

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where an Ion goes, H2O flows fig 92
Na
Na
Na
Na
Na
H2O
Na
Na
Na
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Functions of Water

• Body temperature regulation
• Water absorbs excess heat
• Body secretes fluid via perspiration
• Skin is cooled as perspiration evaporates
• Humidity (bad) fans (good) evaporation
• Removal of body waste via urine
• Urea excretion (Nitrogen from Protein breakdown
• Sodium excretion
• Avoid concentrated urine (brownish)
• Amniotic fluid, joint lubricants, saliva, bile

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Are You Drinking Enough?

• Fluid recommendation 9 cups for women and 13
  cups for men as a starting point

Min. 2-4 water bottles/day
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Thirst Mechanism

• Not reliable
• Concerns for infants, older adults, athletes
• Athletes
• Weigh before and after training session
• Consume 3 cups for every pound lost
• Illness (vomiting, diarrhea, fever)
• Get additional water

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Ignoring the Thirst Signal

• Shortage of water increases fluid conservation
• Antidiuretic hormone (vassopressin)
• Released by the pituitary gland
• Forces kidneys to conserve water (reduce urine
  flow)
• Aldosterone
• Responds to drop in blood pressure
• Signals the kidney to retain sodium (water)

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Hydration

• Loss of 1-2 of body weight in fluid
• Thirst signal
• Loss of 2 or more of body weight causes muscle
  weakness (stay hydrated training)
• Lose significant strength and endurance
• Loss of 10-12
• Heat intolerance
• Loss of 20
• Coma and death

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Too Much Water

• Overburden the kidneys
• Low blood electrolyte concentrations
• Blurred vision

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-Confirming your knowledge Q-

• What is the Minimal amt. of H2O from fluids that
  Humans require/day to replace daily loss?
• What is the recommended amt. of water from fluids
  that women and men require/day?

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Minerals

• Various functions in the body
• Major Minerals
• Require gt100 mg /day
• Calcium, phosphorus etc.
• Trace Minerals
• Require lt 100 mg/day
• Iron, zinc, selenium etc.

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For 5 pts Make it a Half day???What do you say?

• Go see Food Inc. the movie
• Nickelodean theatre (downtown SC)
• 3, 5, 7 9PM showtimes. . .
• Answer 3 short questions (class website)
• Turn in with TICKET STUB Next Wednesday
• See Trailer
• http//www.newsday.com/entertainment/movies/n
  y-etfood2612909901jun24,0,6046635.story

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-Confirming your knowledge- What are the 7 Major
minerals required in the body?
1 2 3 4 5 6 7
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-Confirming your knowledge- What are the 7 Trace
minerals required in the body?
1 2 3 4 5 6 7
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Most mineral requirements are obtained without
defic. in N. American diets
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Bioavailability of Minerals
Fe
Mg
Cu
Zn

• Degree of absorption
• Affected by binders in plants (oxalic acid,
  phytic acid)
• Fibrous foods
• Animal products are better absorbed
• Plants depend on mineral content of soil
• Refinement lowers mineral content (i.e. milling
  Grains)
• Mineral-mineral competition (e.g. gtgtZinc vs
  ltCopper)
• Avoid mega-supplements (2X RDA) unless
  prescribed
• Vitamins-mineral interactions
• Iron w/ (Vit C), Calcium w/ (Vit. D) most
  efficient

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Mineral Toxicity

• Trace minerals are more toxic
• e.g. Fe, stomach irritation
• Result of supplementation
• Presence of contaminants (esp. Lead (Pb))
• Look for the United States Pharmacopeia
• (USP)-approved brands (most reliable)

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Minerals of Concern in the Diet

• Sodium (Na) consume too much gt2400mg/day ?
  Hypertension (HTN) and CVD
• Calcium (Ca) not enough, esp. Women ?
  osteoporosis
• Iron (Fe) not enough, esp. Women
• Men require 8 mg/day
• Women require 18 mg/ day
• Menstral flow
• Supplements hard to digest ?
• All other Major and Trace minerals (ok)
  balanced diet
• Avoid supplementing to try and balance or
  optimize
• Leads to mineral competition ? deficiencies

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Sodium

• Table salt (NaCl) 40 sodium, 60 chloride
• 95 of ingested sodium is absorbed
• Positive ion in extracellular fluid
• Aldosterone regulates sodium balance
• Key for retaining body water
• Excretion regulated by the kidneys
• Muscle contraction
• Conduction of nerve impulses

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Food Sources of Sodium

• Most sodium is added by food manufacturers and
  restaurants
• Milk and dairy products
• Processed foods
• Sodium content listed on the labels

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Sodium Needs

• Adequate Intake is 1500 mg for adults
• Body only needs 200 mg to function
• Daily Value is 2400 mg/day
• Upper Level is 2300 mg
• Typical intake is 4700 mg/day (US)
• Sodium-sensitive individuals should restrict
  intake (African American)

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Calcium

• 99 is in bones and teeth
• Makes up 40 of all the minerals present in the
  body

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Absorption of Calcium

• Amount in body is dependent on amount absorbed
• Requires slightly acidic environment and vitamin
  D
• Absorbed in upper part of small intestine
• Normally absorb 25 of calcium in food
• Increase to 60 during time of need
• (pregnancy, infancy)

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Decreased Absorption of Calcium
Ca
Ca

• Rapid intestinal motility
• High fiber intake (oxalic acid)
• Excess phosphorus
• Vitamin D deficiency
• Polyphenols (tannins) in tea
• Menopause
• Aging

Ca
Ca
(phytic acid)
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Blood Calcium is Regulated

• Blood level is maintained at the price of bone
  calcium
• Blood level can be maintained despite inadequate
  calcium intake
• Setting stage for future bone fractures

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Functions of Calcium

• Bone formation and maintenance
• Blood clotting
• Nerve impulse transmission
• Muscle contraction
• Cell metabolism
• Activates various enzymes

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Building Higher Bone Mass

• Adequate diet
• Healthy body weight
• Normal menses
• Weight-bearing physical activity
• Moderate intakes of protein, phosphorus, sodium,
  caffeine
• Non-smoker
• Lower use of certain medications

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Food Sources of Calcium
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Bone Strength

• Dependent on bone mass and bone mineral density
• The more there is, the stronger the bone

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Calcium Needs

• Daily Value is 1000 mg/day
• Adequate Intake is 1000 -1200 mg/day for adults
• Adequate Intake is 1300 mg/day for adolescents
  (9-18 yrs. old)
• Average intake 800 mg/day for women and 1000
  mg/day for men
• Upper Level is 2500 mg/day

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Calcium Supplements

• Recommended for people who cannot incorporate Ca
  into their diets
• Not recommended with high-zinc meal
• Calcium carbonate (40 calcium)
• For those with ample stomach acid
• Found in antacids (TUMS)
• Calcium citrate (21 calcium)
• Enhances absorption due to acidity content
• Recommended for older adults

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Osteoporosis - Video

• Break

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Osteoporosis

• Calcium deficiency
• A pediatric disease with geriatric consequences
• Leads to 1.5 million fractures / year
• Slender, inactive women who smoke are most at
  risk
• Less bones

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Osteoporosis
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Bone Structure
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Bone Growth and Mass

• Rapid and continual throughout adolescence
• Peak bone mass
• Determined by gender, race, familial pattern,
  other genetic factors
• Bone loss begins age 30
• Women experience increased bone loss after
  menopause
• DEXA bone scan

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Bone Mineral Density
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The Trace Minerals

• Needed in much smaller amounts
• Essential for health
• Difficult to study
• Only trace amounts in the body
• Animal sources of mineral are generally better
  absorbed
• Most Important Iron (Fe)

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Iron

• Found in minute amounts in every cell
• 18 is absorbed
• Heme iron vs. Nonheme iron
• Heme found in animal products better absorbed
  than nonheme
• Meat protein factor may aid in nonheme absorption
• Vitamin C enhances absorption (nonheme iron)

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Absorption of Iron

• Determined by bodys need
• Iron storage in intestinal cells
• Absorbed in an acidic environment
• Hindered by phytic acid, oxalic acid, high fiber,
  high calcium, polyphenols

Ca
Ca
Ca
(phytic acid)
Ca
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Functions of Iron

• Hemoglobin in red blood cells
• Transports oxygen and carbon dioxide
• High turnover, high demand for iron
• Myoglobin in muscle cells
• Electron transport chain
• Enzyme cofactor
• Immune function
• Drug-detoxification pathway

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Iron-Deficient Anemia

• Most common form of anemia
• Low levels of hemoglobin and hematocrit
• Insufficient intake and stores
• Reduction in
• Production of red blood cells
• Oxygen-carrying capacity

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Iron Deficiency Anemia

• Most at risk
• Infant, toddler, chronic blood loss, vegans,
  runners, and women of childbearing years
• Signs
• Paleness, brittle nails, fatigue, poor
  temperature control, poor growth
• Fatigue, decreased Immune sys.

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Food Sources of Iron
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Iron Needs

• RDA is 8 mg/day for adult male
• RDA is 18 mg/day for female age 19 to 50
• Daily Value is 18 mg
• Average intake exceeds RDA for men low for some
  women
• Upper Level is 45 mg/day
• Take supplements/ cut them down to size
• More easily digested (see product 65mg tab!)

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Iron Toxicity

• Serious, especially for children
• Signs
• Diarrhea, constipation, nausea, abdominal pain
• Causes death due to respiratory collapse (shock)
• Hemochromatosis
• Genetic disease (5-10 N. Americans)
• Iron deposit that can lead to organ damage
• May go undetected until organ damage at 50-60

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Mineral Functions
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What is safe and effective food product that has
nearly all of your vitamins/mineralsthat is not
a supplement?
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Get Your Blood work Tested?

• Diet Analysis 2 (Due next wed/Friday) includes
• See website
• Ca
• Fe
• Vit E
• Vit C
• For next week, organic foods/ food safety
• Please go see Food Inc. Nickelodian, Downtown
• 5 pts. For class assignment