hnsc 1210 unit 8 - water and minerals

water

• most indispensable of all nutrients

• need more water everyday than any other nutrients; 50 times more water than protein and 5,000 times more water than Vitamin C

• can only survive a few days without water

where can you find water in the body

• veins

• arteries

• capillaries

• incorporated into chemical structures of compounds that form the cells, tissues, and organs of the body

• water participated readily in many chemical reactions

water weight

• makes up 60% of adults body weight, 90lbs in a 150lbs in a person

• amounts of water in body can vary overtime

• eating argue sodium contents can increase temporarily the body’s water content

• typically water shed the excess over a day or so as the sodium is excreted

• does not reflect a change in body fat, takes days or weeks

• water weight can change over night

functions of water

1. transport vehicle for nutrients and wastes

2. universal solvent

3. body cleansing agent

4. lubricant/cushion for joints and protection for sensitive tissue

5. maintenance of body temperature

functions of water: transport vehicle for nutrients and waste

• Water brings requirements to cells and carries away the end products from cells. Without water, cells quickly die.

functions of water: universal solvent

• Water dissolves amino acids, glucose, minerals and many other substances needed by cells.

function of water: body’s cleansing agent

• Wastes such as nitrogen dissolve in the watery blood, and the kidneys filter these wastes from the blood and excrete them, mixed with water, as urine.

functions of water: lubricant/cushion for joints and protection for sensitive tissue

• This is because water molecules resist being crowded together – they spread out. It can protect sensitive tissue like the spinal cord from shock (e.g., amniotic fluid protects the fetus from shock). Water also lubricates all tissues that are moistened with mucus (e.g., digestive tract, respiratory tract lining).

functions of water: maintenance of body temperature

• Sweat is the body’s coolant. To rid the body of excess heat, blood is routed through the capillaries just under the skin, the skin secretes sweat, and this water evaporates. Converting water to vapor takes energy; therefore heat energy decreases, cooling the skin and the underlying blood. The cooled blood then travels to the body’s core.

water balance

• the body loses water everyday through urine, sweat, respiration, and our feces

• therefore person must consume at least the same amount that is lost, to maintain water balance, and avoid complications

water balance - a typical example

• each day water enters the body in liquids and foods, and some water is created in body as a by-product of metabolic processes

• water leaves the body through the evaporation of sweat, in the moisture of exhaled breath, in the urine, and in the feces

what regulates water intake

• thirst and satiety

• when the blood becomes too concentrated because water has been lost, the molecules/particles in the blood start to attract water from the salivary glands, causing the mouth to dry

how does the hypothalamus monitor blood concentrations ?

• signals the pituitary gland to release a hormone that causes he kidneys to shift water back into the blood stream, rather than package the water for excretion as urine

• if blood is too concerted or i flood volume or blood pressure drop too low, the hypothalamus initiates nerve impulses to the brain that register as thirst

• thirst is the first sign of dehydration but by the time you feel thirsty the body has already lost up to two cups of fluid and the need for fluids is urgent

• in older adults, the perception of thirst is lost, so they should actively try to consume fluids throughout their day regardless of thirst

dehydration

• occurs when there is loss of body water and the water is not replaced

• first sign is thirst, the body is dehydrated

• a loss of 5% of our body fluids can trigger symptoms such as headache, fatigue, confusion, and forgetfulness. it can even cause an elevation in heart rate

• body starts to conserve fluids so less urine is excreted and sweet in ceases

• fluid is diverted into the blood vessels to support blood pressure levels

• sweating has ceased, body heat starts to build up

• when we lose more than 5% of our body fluids, we risk serious complications such as shock, seizures, coma, and even death

chronic low fluid intake

• increase our risk for developing bladder, colon, and other cancers, heart problems, gallstones, kidney stones, and urinary tract infections

water intoxication

• occurs when too much plain water in consumed and floods the body fluids, disturbing he normal concentration

• incipient is rare, but can cause symptoms such as headache, muscular weakness, lack of concentration, poor memory, and appetite loss

• in severe cases, death

how much water do we need?

• amount of water our body depends on a number of factors, such as foods eaten, activity level, temperature of environment etc.

• DRI recommendations for fluid are general guideline and assume normal diet and moderate temps.

• 80% of our daily need for fluids

• remainder comes from food we eat

• most foods contain at least some water

• body makes small % of day’s fluid, as energy break down they release some water as byproduct

fluid intake caffeinated beverages

• do count towards fluid intake

• even though they are diuretics, the actual net loss of fluid fro the body is very small

• some people also adapt diuretic effects, loosing no additional fluids

• other fluids include, soft drinks, juice, jello, pudding, soup, popsicles, ice cream, milk etc.

increased fluid needs

• sweating and physical activity can increase the need for fluid

factors that increases fluid needs

body fluids and minerals

• most body’s water is contained inside the cells

• some water on outside of the cells and the remainder fills up the blood vessels

• water slips across cell membrane freely, so the cells cannot regulate the amount of water directly

• pump minerals across their membrane

major minerals form salad (compounds composed of charged particles)

• dissolve in body fluids

• the cells direct where the salt go and this determines where the fluid flows because water follows salt

• ensures cells do not collapse when water leaves, or swell and burst when water enters the cells direct where

salt dissolve

• when salt dissolve in water they separate into single electrical charged particles called ions

• dissolved in water ions carry electrical current because of this are called electrolytes

electrolytes

• Compounds that partially dissociate in water to form ions (electrically charged particles)

dissolved electrolytes present in unequal concentrations

• on either side of a water permeable membrane, the water flows onwards the more concentrated side to equal concentrations

• process also occurs in body

• to control flow of water, body must use energy to move the electrolytes from one compartment to another

• transport of proteins in cell membrane that form pumps to move mineral ions across the cell membranes

• as a result we have fluid and electrolyte balance occurs

fluid and electrolyte balance

• Maintenance of the appropriate kinds and amounts of fluids and mineral in each compartment of the body.

if fluid balance is disturbed

• serve illness can develop quitclaim because fluid will shift from one compartment to another

• ex. committing and diarhhhea the body is losing water form the digestive tract, water is pulled from between cells in every part of the body

• kidney detect water loss and try to retrieve water that is destined for excretion by raising sodium concentration, causing more water to be pulled our of them

• fluid and electrolyte imbalance occurs as well, medical emergency

• the loss of fluid in cell disruptions the heart beat and threatens life

• one cause of death as a result of ED

minerals

• Naturally occurring, inorganic, essential, chemical elements.

major minerals are found in the human body in amounts larger than

• 5 grams

seven major minerals

1. calcium (Ca)

2. phosphorus (P)

3. magnesium (Mg)

4. sodium (Na)

5. potassium (K)

6. chloride (Cl)

7. sulphate (S)

trace mineral are found in the human body in amounts less than

• 5 grams

nine trace minerals

11. iodine (I)

12. iron (Fe)

13. zinc (Zn)

14. copper (Cu)

15. selenium (Se)

16. fluoride (F)

17. chromium (Cr)

18. manganese (Mn)

19. molybdenum (Mo)

minerals general functions

• Electrolytes: Na, K, Cl

• maintain water balance in cells & blood

• Na & K: used in muscle contractions &. nerve transmission

• Body structure: Ca, P, Mg, F, Zn

• bones, teeth

• Structure of DNA, RNA, phospholipids and ATP (energy molecule): P

• Protein structure: Fe, Zn, Ca, Se, I

• the protein and the element are bound to make a specific shape and thus function, e.g.,

Fe & hemoglobin, I & thyroid hormone

• Cell signaling & communication: Ca, Na

• Calcium moves across cells as a messenger, stimulating proteins and cell activity

• Antioxidant defense: Zn, Cu, Mn, Se, S

• components of defense enzymes

calcium

• DRI = RDA: 1,000 mg/d

• DRI recommendations for children and adolescents are higher to achieve peak bone mass

peak bone mass

• The highest attainable bone density a person can achieve. Usually reached by the late twenties, early thirties.

calcium functions

• most abundant mineral in our body

• almost all is stored in bones and teeth

• 1% of body’s calcium is in the fluids inside and outside of cells

tiny amounts of calcium play some major roles

1. Regulates the movement of ions across cell membranes and is also important for nerve transmission.

2. Helps to maintain normal blood pressure levels: an increase in dietary calcium correlates with a decrease in blood pressure in both healthy individuals and those with hypertension.

3. Is essential for muscle contraction and therefore for heartbeat.

4. Plays an essential role in blood clotting.

5. Allows for the secretion of hormones, neurotransmitters, and digestive enzymes.

6. Activates cellular enzymes that regulate many processes in the body.

because of important functions, blood calcium is

• tightly regulated

• if diet is not adequate in calcium, body will maintain blood calcium levels by taking calcium from bones

calcium in bones and teeth

• plays 2 important roles

1. integral part of bone structure, calcium and phosphorus are essential for bone formation, form hydroxide-appetite crystals that invade collagen to lend more rigid to children developing bones. teeth formed a similar way: hydroxide crystals form on a collagen matrix that create the dentin that gives strength to the teeth. the turnover of minerals in the teeth is not as rapid as in the bone, but does carry out through life

2. serves as a bank that can release calcium to the body if blood calcium level drops, calcium moves in and out of the bone every minute of everyday

calcium food sources

• milk

• leafy green vegetables (broccoli, kale, rutabaga, beet greens, turnip greens, bok choy, brussels sprouts, cauliflower, cabbage, watercress) - fairly absorbed

• canned sardines

• canned salmon (bones contain calcium and are softened in canning process)

• almost

• ca-se tofu

• ca-diet fortified juices

• fortified beverages

• fortified rice or nut based beverages

calcium regulation

• when increased need for calcium, body adjusts by increasing calcium absorption in the intestine, prevent loss from the kidneys and may mobilize calcium from the bone

• infants, children, and pregnant women all ave higher needs for calcium so the body absorbed more calcium consumed

how much do children approx consume of calcium

• 60% of the calcium they consume

approx how much calcium do pregnant women

• 50%

approx healthy adults more calcium consumed

• 25%

adult defilement in calcium for months

• may double their calcium absorption

• if same person is supplied with calcium for years, so their calcium absorption decrease and may only absorbed 1/3 of normal amount

• adjustment take time - suddenly cutting back on calcium intake will most likely lead to bone calcium loss

bone loss is inevitable as we age

• bone loss can be slowed by a diet high in calcium, alongside with sufficient physical activity

to protect against bone loss

• high calcium intakes are recommended early in life

• by about twenties - early thirties, the skeleton has reached peak bone mass and is no longer adding significant bone density.

• if a person has a calcium-poor diet during their growing years, their peak bone mass will not be maximized

• a person with a lower peak bone mass is more likely to develop fragile bones, adult bone loss and osteoporosis

calcium deficiency

• osteoporosis is characterized by weak, brittle bones which can result in fractures

calcium toxicity

• UL: 2,500 mg/d

• symptoms of calcium toxicity include constipation, interference, with the absorption of other minerals, and an increased risk of kidney stone formation

phosphorus recommendations

• second most abundant mineral in the body

• DRI: RDA: 700 mg/d

phosphorus functions

1. P salts are critical buffers, helping to maintain the acid-base balance of cellular

2. P is part of every cells DNA and RNA. Therefore it is essential for growth and renewal of tissues.

3. P compounds carry, store and release energy during the metabolism of energy containing nutrients.

4. P compounds help many enzymes and vitamins to extract energy from CHO, protein and fat.

5. P forms part of the molecules that are part of phospholipids.

6. P is also present in some proteins.

approx how much of the body’s phosphorus is stored in the bones and teeth

• 85%

• packaged with calcium into hydroxyapatite

phosphorus food sources

• milk products are a source of phosphorus is stored in the bones and teeth, packaged with calcium into hydroxyapatite crystals

phosphorus toxicity

• UL: 4,000 mg/d

• toxicity can cause calcification of non-skeletal tissues (especially in kidneys)

magnesium recommendations

• DRI = RDA: men - 400mg/day, women - 310mg/day

magnesium functions

• critical to many cell functions:

• Assists in the operation of more than 300 enzymes.

• Is needed for the release and use of energy from CHO, protein and fat.

• Directly affects the metabolism of other nutrients, including phosphorus, calcium and vitamin D.

• Acts in the cells of all soft tissues, forming part of the protein making machinery.

• Works with calcium in proper functioning of muscles – magnesium helps muscles relax after calcium causes contraction.

• In the teeth, magnesium holds calcium in tooth enamel, promoting resistance to tooth decay.

over half of the magnesium in the body is stored in the

• bones

• when blood levels of magnesium are low, the body can borrow from the bone stores of magnesium

• kidneys work to conserve magnesium

magnesium food sources

• nut

• legumes

• seafood

• whole grains

• dark green vegetables

• chocolate

• are all significant sources of magnesium

• Mg is easily washed and peeled away from food during processing; therefore whole foods are better source

magnesium deficiency

• can result of inadequate intake, but also result from committing, diarrhea, alcoholism or protein malnutrition

• symptoms although rare, include weakness and confusion

• in extreme cases, uncontrollable muscle contractions (heart unable to stop spasms once it starts), hallucinations (sometimes mistaken for mental illness or drunkenness), swallowing difficulties, and growth failure

• evidence shows that even lower Mg intake (below DRI, but no causing true deficiency) may increase the risk for disease development (e.g populations studies have shown a lower incidence of death from heart failure in area where drinking water provides Mg)

magnesium toxicity

• UL: 350mg/day (supplement/ drugs only; not food magnesium)

• toxicity is rare but can be fetal

• is a result of of non-food sources of Mg for ex. supplements of Mg salts

• accidental poisoning sometimes occurs when children get into medicine cabinets and ingest large doses of Mg contain educations, such as laxatives and antacids

• older adult who abuse these medications are also at risk of toxicity

• symptoms include severe diarrhea, dehydration, and acid-base imbalances

sodium recommendations

• DRI recommendations for Na are 1,500mg for adults and the UL is 2,300mg/d

• may seem like a lot but the average canadian diet contains over 3,100mg of sodium

sodium (Na) is a positively harmed ion that is used to maintain the volume of fluid outside of cells. other functions include

1. maintaining acid-base balance;

2. is essential for muscle contractions; and

3. is essential for nerve transmission.

sodium and body fluids

• when a person eats a salted food, thirst ensures that the person will drink water until the sodium to water ratio n the body is restored

• kidney excrete the excess Na along with water

• if blood Na drops, body water is lost, and both water and sodium must be replenished to avert an emergency

• overly strict use of low-sodium diets to treat hypertension, kidney disease or heart disease can deplete the body of needed Na, as can committing, diarrhea, and extreme heavy sweating

• scientists believe that about 30-40% of the Na in our body is stored on the surface of bone crystal, so that it is easy for the body to draw on if blood Na concentrations need to be replenished

sodium food sources

• part of table salt (NaCl) and makes up 40% of its weight (1g salt contains 400mg)

• greatest contributors of sodium in our diet are processed and fast foods

• about 77% of our sodium intake comes from processed and fast foods

• salt added during cooking and at the table contributes 11% of sodium intake, while 12% occurs naturally in foods

sodium deficiency

• harmful to our health, however no known human diets lacks Na

• body absorbs Na freely and most food contain more Na than needed

• kidney can conserve some Na to return the bloodstream in the event of rare deficiency

• symptoms include muscle cramps, mental apathy, and loss of appetite

sodium toxicity

• can lead to hypertension (high blood pressure)

• world-wide, populations with high salt intakes experience higher rates of hypertension (HTN), CVD, and cerebral hemorrhage (a form of stroke that is hypertension related)

there is a direct relationship between sodium and blood pressure

• as sodium intakes increase, the average blood pressure levels also increase, and as blood pressure rises, so does the risk of death from cardiovascular disease (CVD)

• even small increases in Na intake have this effect

the effect of Na on blood pressure is seen more strongly in salt-sensitive individuals…

• including those with diabetes, hypertension or kidney disease, those of African-American decent, those with a family history of high blood pressure and anyone over the age of 50,

• because blood pressure responds more dramatically to salt in older age.

one proven dietary approach to help people lower there Na intake and increase their potassium intake is called DASH DIET

• (dietary approaches to stop hypertension)

• emphasis on vegetables and fruits, with adequate amounts of nuts, fish, whole grains, and low-fat dairy products

• red meats, butts, high-fat foods and sweets are de-emphasized

• salt and sodium are greatly reduced in this diet plan

• with emphasis on veggies and fruit, potassium levels are increased

• low potassium intake on its own raises blood pressure, whereas high potassium intake can prevent or even correct hypertension

• regular physical activity can also lower blood pressure

excess sodium can cause other problems as well

1. It can increase the amount of calcium excreted.

2. May directly stress a weakened heart or aggravate existing kidney problems (this is why sodium restriction is often part of the treatment for heart disease or kidney disease).

3. Researchers are looking at whether high salt intake is the reason for high rates of stomach cancer in those of Asian decent (many sauces and flavorings used in Asian cooking (e.g., soy sauce, MSG) are very high in Na

reducing sodium intake

• cutting back on Na intake can b easier then people think

• replacing a few foods consumed can have big impact on daily Na intake

• in just omitting the sauce from a sandwich, we can save 700mg of Na

many benefits of reducing dietary Na

• ex. many older adults without hypertension die of stroke

• reducing dietary Na may lower blood pressure enough to reduce the risk of strokes

• food may seem less tasty at first

• takes our bodies some time for our tastes to adjust (at least 3 weeks), but soon natural flavour of the food will become the preferred taste

• important to cut back on processed, conscience, and fast food (source of majority of salt in the diet)

• important to read the nutrition facts panels on foods - even foods that dont taste salty contain sodium (eg. packaged puddings, many breakfast cereals, etc

• unprocessed foods are not only lower in sodium, they’re typically higher in potassium; both which can benefit blood pressure

potassium recommendations

• DRI recommendation is 4,700 mg/d

• if following a healthy balanced diet we shouldn’t have a robles meeting the needs

• veggie and fruit intake in low in CAD and USD

• typically US diet only contains 1/2 of DRI recommendations

• blood levels remain normal even with reduce dietary intake, however risk for disease do increase

potassium functions

1. Is the major positively charged ion found inside all living cells.

2. Plays a critical role in the maintenance of fluid and electrolyte balance in the body.

3. Plays a critical role in the maintenance of cell integrity.

4. Is critical for the maintenance of the heart beat through its role in the contraction of muscles. Sudden deaths during fasts, as a result of eating disorders, after prolonged, severe diarrhea or with kwashiorkor are often the result of heart failure caused by potassium loss

dehydration causes a loss of K from inside cells

• this condition is dangerously, because once the cells of the brain lose K, they lose the ability to detect the need for fluids

• this is why people should only take diuretics under doctor will encourage the patient to eat potassium rich foods to compensate for the losses

potassium food sources

• richest sources are fresh, whole foods, as processing causes potassium loss

• most fruits and vegetables are great source of potassium and legumes are also a source

potassium deficiency

• accompanies dehydration and cause muscle weakness, paralysis, confusion, and cal also cause death due heart failure

low k intake (below DRI)

• worsen hypertension;

• cause impaired glucose tolerance;

• increase metabolic acidity;

• accelerate calcium loss from bones; and

• make kidney stone formation more likely.

amount of veggies and fruit recommended by CAD food guide and DASH diet are sufficient to provide the recommended amount of potassium

potassium toxicity

• for health individuals, potassium consumed from foods is safe and will not cause toxicity

• potassium that is injected into a vein can stop the heart

• potassium chloride pills are available over the counter, however should not be used except on physicians advice

• oral potassium overdoses are usually not life threatening, because of presence of excess K in the stomach triggers a a committing reflex

• a young infant or a person with a weakened heart may not be able to withstand

• several infants have died as a result of well-meaning parents overdosing them with K-supplements

• other symptoms include muscle weakness and voiding

chloride recommendations

DRI = AI -2,300 mg/d

chloride functions

• major negative ion

• accompanies sodium in the fluid outside the cells and help to maintain fluid and electrolyte balances and the body’s acid base balance

• Cl ion is also part of hydrochloride acid, which maintains the strong acidity of the stomach

chloride food sources

• main source of Cl is salt - both the salt added to foods and the alt naturally occurring in food

chloride deficiency

• no known diet lacks chloride

chloride toxicity

• UL: 3,600 mg/d

• toxicity is normally harmless, however can cause vomiting

sulphate

• is oxidized form of sulfur found in foods and in the body

• body need sulphate for synthesis of many important sulphur - containing compounds, such as the amino acids that form the protein in skin, hair, and nails

• these proteins are quite rigid and have high sulphur contents

• other important sulphur-containing compounds include antioxidants and the B vitamins biotin and thiamin

DRI recommendations for sulphate

• NO DRI recommendations for sulphate and deficiencies are unknown (protein deficiency would occur first, as sulphate is found in all protein contains foods)

sulphate toxicity

• can sometimes be seen if dinking water has too much sulphate (either naturally occurring or due to contamination)

• this can cause diarrhea and even damage to the colon

iodine (trace minerals) recommendations

• although the body only needs a minute amount of iodine (I), it is critical that is obtained

• iodine is part thyroxine, which a hormone made by thyroid gland

• thyroxine is responsible for regulating the basal metabolic rate

• iodine must be available in order of thyroxine to be mad

basal metabolic reactions

• The rate at which the body uses energy to support all of the involuntary activities essential for life (e.g., circulation, respiration, etc.).

iodine food sources

• essential minerals that support thyroid functions, hormone production, and healthy metabolism

• common dietary sources of iodine include:

• seaweed, such as nori, kelp, and wakame — these are some of the richest natural sources

• fish and seafood, including cod, tuna, shrimp, and other marine foods

• dairy products, like milk, yogurt, and cheese, which contain iodine because of animal feed and processing methods

• ionizing salt, one of the most common and accessible sources for many people

• bread and grain, depending how they’re processed

• getting enough iodine is important to prevent deficiencies, which can lead to symptoms like fatigue, weight changes, and thyroid issues

• most people meet their iodine needs through a balance diet, but requirements can vary depending on age, pregnancy, and health conditions

iodine deficiency

• cells in the thyroid gland enlarge, attempting to trap more particles of iodine

• sometimes the cell can grow large enough that they cause a noticeable lump on the neck called goitre

• often accompanied b sluggishness and weight gain, because iodine rule is creating thyroxine

woman severely deficient in iodine during pregnancy

• this can cause a condition called cretinism (extreme and irreversible mental ad physical impairment) in the infant

• much of this can be prevented as long as the deficiency is discovered in the first 6 months of pregnancy

• iodine deficiency is the world’s most common and most preventable cause of mental impairment

• strategies such as adding iodine to community food or water supplies are underway to attempt to lower incidence of goitre and cretinism

iodine toxicity

• UL: 1,100ug/d

• excessive intakes of iodine can also cause enlargement of the thyroid gland

• iodine is deadly poison when taken in large amounts

iron recommendations

• DRI = RDA: men - 8mg/d, women - 18mg/d

• Vegetarians: 1.8x DRI

• The DRI for women is higher because of menstruation. The DRI committee suggests that vegetarians need 1.8x the amount of Fe recommended for the general population, due to the fact that the iron in plant foods is not as well absorbed as the iron in animal foods.

iron functions

• every living cells contains iron (Fe)

• most Fe in the body is part of hemoglobin and myoglobin (muscle cells)

• helps these proteins to carry oxygen, and release it

• also helps many enzymes to use oxygen and is needed to make new cells, amino acids, hormones, and neurotransmitters

• fe is stored in the body in the bone marrow and then is sent to the liver where it is packed into new red blood cells which are then shipped off to the blood stream

• when red blood cells die, the preen and the liver break them down, salvage the iron and send it back to the bone marrow for storage

iron food sources

• meat, fish, poultry,

• legumes, eggs

• enriched and whole grain products

• leafy greens (spinach, swiss chard)

• Cast iron pans can transfer Fe to foods in the form of Fe salts. For example, raisins are dried on Fe pans, which increase the Fe content compared to grapes.

iron deficiency

• worldwide affects more than 1.2 billion people, and is the most common nutrient deficiency

• extreme iron deficiency can result in Fe-deficiency anemia

Fe-deficiency anemia

• condition is characterized by red blood cell shrinkage and colour loss due to lower Hb count.

• results in reduced delivery of oxygen to tissues, which limits the cells energy metabolism and result sin tiredness, apathy, a tendency to feel cold, irritability, learning disorders, shortened attention span, and clumsiness

slight decrease in Fe levels

• can cause fatigue and impact productivity and the capacity to do physicals work

• another symptom sometimes seen in people is called pica

pica

• A craving for non-food substances such as ice, clay, wall paper paste.