NFS 1043 second half of semester

Water, Vitamins & Minerals

Water

most essential nutrient

Water functions

• solvent

• cleansing agent

• coolant

• lubricant and cushion

Dehydration

• cells shrink, BP lowers, hypothalamus initiates thirst signal

• hypothalamus releases ADH from pituitary gland

• can overheat

Water DRI

females: 11 cups

males: 15.5 cups

renin-angiotensin

regulates blood volume and blood pressure

water & alcohol dehydration

• alcohol reduces the amount of ADH body makes

• ADH is an antidiuretic hormone

• ADH suppression → excrete more urine

hyponatremia

low sodium in blood, too much water, dilutes the sodium in our cells

fluid-electrolyte balance

• ions: minerals with electrical charges (electrolytes)

• transport proteins will take ions from inside cell to outside and vise versa

• cells want to equalize inside and out

major minerals

needed in amounts greater than 100 mg/day

• calcium, magnesium, sodium, phosphorus,

calcium

• most abundant mineral in our body

• provides structure for bones and teeth

• skeleton remodels once every 10 years

• calcium phosphate salts crystallize on collagen to form hydroxyapatite crystals

• hydroxyapatite crystals gradually invade the collagen and provide more and more rigidity to bones

what age do people reach peak bone mass density?

by age 30

calcium DRIs

men 19-70 and women 19-50: 1000 mg

men 70+ and women 50+: 1200 mg

calcium functions

• ion transport - nerve transmission

• maintains BP

• blood clotting

• secretions of hormones

• secretion of enzymes, hormones, and neurotransmitters

• activates cellular enzymes

Magnesium functions

• bone building

• muscle relaxation

• nerve function

• energy release

• anxiety relief

• migraine relief

sodium functions

• acid-base balance

• fluid-electrolyte balance (main ion outside of cells)

• muscle contraction

• nerve transmission

sodium DRIs

ages 19-50: 1500 mg

ages 51-70: 1300 mg

ages 70+ 1200 mg

sodium UL

2300 mg

Phosphorus

second most abundant mineral in the body

phosphorus function

• genetic material (DNA and RNA)

• phospholipids

• cellular signaling

• energy metabolism (ATP/ADP)

• phosphorous salts are buffers (acid-base balance)

trace minerals

needed in smaller amounts than 100 mg/day

• iodine, iron, zinc, fluoride

Iodine

• made by the thyroid gland

• iodide is the ionic form of iodine.

iodine functions

• regulates metabolic rate

• temperature

• reproduction

• growth

• heart functioning

iodine food sources

ocean localized foods

• seafood

• iodized salt

• cranberries

• dairy

iodine deficiency

goiter: enlarged thyroid gland because pituitary gland signals increase in thyroid hormone, but can’t because it is low in iodine

iron functions

• energy metabolism

• growth

• reproduction

• wound healing

• immune function

• proteins: hemoglobin and myoglobin

iron transport protein

transferrin

iron absorption

• absorbed in small intestine

• vt. C triples nonheme iron absorption

• iron absorption inhibitors: tannins, calcium and phosphorus, phytates, oxalates, soy protein, polyphenols

iron storage

stored as ferritin in liver, spleen and bone marrow.

ferritin

blocks iron absorption when there is too much iron.

two types of iron

heme: meat sources of iron that is higher in iron and better absorbed

nonheme: plants and few meat sources of iron that are not as easily absorbed.

• mixing heme and nonheme iron foods together can help promote nonheme iron absorption

iron DRIs

men: 8 mg/day

women (age 19-50): 18 mg/day

women (age 51+): 8 mg/day

iron UL

45 mg/day

zinc functions

• assists with digestion and metabolism

• makes parts of genetic material

• protects cells from oxidation damage

• assists with immune function and wound healing

• normal metabolism

• nervous system functioning

zinc DRIs

men: 11 mg/day

women: 8 mg/day

zinc UL

40 mg/day

fluoride

not essential for life.

helps with dental health

two types of vitamins

fat-soluble and water soluble vitamins

vitamins

essential, organic, non-caloric nutrients

metabolism, digestion, absorption, structure building

fat-soluble vitamins

Vt. A, D, E, and K

• absorbed in the lymph then blood

• stored in the liver or other fatty tissues

• can build up and cause toxicity

• needed in periodic doses

Vitamin A precursor

beta-carotene (plant foods)

active forms of vt. A

retinol, retinal, retinoic acid

vitamin A roles

• gene regulation

• vision

• immune function

• growth

• reproduction

• cell differentiation

• maintenance of epithelial cells

• bone remodeling process

vitamin A food sources

orange, red, yellow, green foods

vitamin A DRIs

men: 900 mcg

women: 700 mcg

vitamin D roles

• can make from sunlight hitting skin → cholesterol in skin converted to vt. D

• blood calcium regulation

  • releases calcium from bones

  • increases absorption from GI tract

  • decreases excretion from kidneys

Vitamin D DRIs

ages 19-70: 15 mg

ages 70+: 20 mg

vitamin D UL

100 mg

vitamin D deficiency

bone mineralization issues → lower bone strength

vitamin E roles

• antioxidant

• protects from free radicals disrupting cell structures

• reduces inflammation by quenching free radicals

• maintains nervous tissue and immune system

food sources of vitamin E

• plant oils

• wheat germ

• almonds

• mayo

Vitamin K roles

• blood clotting

• bone-building nutrient

• get vitamin K from intestinal bacteria

vitamin K food sources

leafy greens, soybeans, canola oil, egg yolks, butter

vitamin K DRIs

men: 120 mg/day

women: 90 mg/day

water soluble vitamins

vt. B and C

• absorbed in the bloodstream

• not stored

• excreted in the urine

• toxicity risk lessened

• needed in frequent doses