HNSC 1210 Chapter 8 Water and Minerals

Water

most indispensable of all nutrients because we can only survive a few days without it

how much of our body weight is made of water?

60%

Water functions

Transport vehicle for nutrients and wastes, universal solvent, body cleansing agent, lubricant for joints, protection for sensitive tissue, and maintenance of body temperature

Thirst

Pituitary gland signaled to release hormone to kidney to shift water back into blood (decreased urine output)

Symptoms of dehydration

thirst > weakness > exhaustion >delirium > lead to death

Water intoxication

Dilution of body fluids due to excessive intake of plain water

DRI meets ___ of day's need for water

~80%

How many cups of fluid does a male or female need?

male: 13 cups of fluid from beverages and water

female: 9 cups

Electrolytes

compounds that partly dissociate in water to form ions

7 major minerals

calcium, phosphorus, potassium, sulfur, sodium, chloride, magnesium

Trace minerals (9)

Iodine, iron, zinc, copper, selenium, fluoride, chromium, manganese, molybdenum

Which minerals are electrolytes

Sodium, Potassium, Chloride, and serve to maintain water balance in cells and blood

Na and K purposes in the body

used in muscle contractions and nerve transmission

Which minerals function for maintaining and developing body structures? (5)

Ca, P, Mg, F, Zn

Minerals that contribute to structure of DNA, RNA, phospholipids, and ATP

Phosphorus

Which contribute to Protein structure?

Fe, Zn, Ca, Se, I

Which contribute cell signalling and communication?

Ca, Na. Ca moves across cells as a messenger, stimulating proteins and cell activity

Contribute to Antioxidant defence (5)

Zn, Cu, Mn, Se, S

Functions of Calcium

Transport of ions over cell membranes, nerve transmission, muscle contractions, blood clotting, secretion of hormone, and bone structure

Food sources for calcium (4)

milk products, some leafy greens, calcium set tofu, canned sardines

how does the body adapt when calcium concentration is low?

mobilize Ca from bone, increase absorption of Ca by small intestine, and preventing calcium loss from the kidneys

Peak bone mass

Highest attainable bone density developed by late 20's to early 30's

when does one begin to lose bone mass?

40years old but loss can be minimized by taking in lots of calcium in kid and adolescent years.

Calcium deficiency

Osteoporosis - weak brittle bones and fractures

Function of phosphorus

maintenance of acid base balance, in RNA and DNA, metabolism of energy containing nutrients, help enzymes and vitamins take energy from nutrients, and present in some proteins

Where is most phosphorus stored?

bones and teeth

Deficiency of phosphorus

very rare but causes muscular weakness and bone pain

Phosphorus toxicity

calcification of soft tissue (kidney's)

Food sources of phosphorus (3)

milk products, canned salmon, and lean beef

Functions of Magnesium

assists with operation of enzymes, release and use of energy from nutrients, metabolism of other minerals, relaxes muscles** (opposite of Ca), and promotes resistance to tooth decay

where is magnesium stored?

50% in bones

How does your body adapt when Mg intake is low?

releases Mg from bones, and kidneys conserve magnesium (less excretion)

Magnesium deficiency

weakness, confusion, extreme uncontrollable muscle contractions (heart), hallucinations, growth failure, swallowing difficulties

Magnesium toxicity

rare (through supplements only) Diarrhea, dehydration, pH imbalance

Food sources for magnesium

legumes, cooked spinach, bran, oysters. (easily washed and peeled away, unprocessed foods better)

Function of Sodium

chief ion used to maintain fluid volume outside cells, maintenance of acid-base balance, essential for muscle contractions and nerve transmission

1g of salt has ____sodium

400mg

sodium deficiency

rare but cause muscle cramps, mental, loss of appetite

Sodium toxicity

hypertension (high blood pressure)

Excessive sodium may cause...

more calcium excretion, and stress a weakened heart and aggravate kidney problems

who is effected by sodium the most?

those with diabetes, hypertension, kidney disease, african, family history, over 50 years old

DASH (Dietary Approaches to Stop Hypertension)

increasing intake of fruits and vegetables, with moderate amounts of nuts, fish, whole grains, and low fat dairy

Potassium function

chief positive ion used to maintain fluid volume inside cell, maintenance of electrolyte balance, critical to maintaining heart beat.

Relationship between potassium and dehydration

dehydration causes potassium loss from inside cells, and when brain cells lose potassium, it no longer notices the need for water.

Potassium deficiency

muscle weakness, paralysis, confusion, heart failure, worsen hypertension, poor glucose tolerance, accelerate Ca loss, and increase likelihood of kidney stones

Potassium Toxicity

(usually through supplements) muscle weakness, vomiting, extreme can stop heart

Food sources for potassium

Fresh whole foods, fruits, vegetables, legumes

Chloride functions

help sodium maintain fluid, electrolyte, and acid-base balance, and part of HCl so protein digestion in stomach

Sources of Chloride

naturally occurring in salt (NaCl), no known diet lacks chloride

Sulfate functions

synthesis of important sulfur containing compounds (a.a's that form proteins in skin, hair, and nails)

recommended intakes and deficiency for sulfate?

No recommended intake, and deficiency is not seen

Sulfate toxicity

from water, may cause diarrhea or damage to colon

Iodine function

Part of thyroxine (thyroid hormone, and regulates basal metabolic rate (BMR))

Sources of iodine

seafood, eggs, foods grown in iodine rich soil

Basal Metabolic Rate (BMR)

how much we metabolize while doing nothing

Iodine Deficiency

Thyroid gland enlarges (goiter), sluggishness, weight gain, Cretinism (during pregnancy), mental retardation

Iodine toxicity

also enlarges thyroid gland, and poisonous

Iron functions

part of hemoglobin (RBC) and myoglobin (muscle) so oxygen transport, needed for energy metabolism

do vegetarians need more iron? if so how much?

yes, 1.8x more

Iron deficiencies

iron deficiency anemia (small light colored RBC (microcytic), poor oxygen delivery to tissues

Iron deficiency symptoms

weakness, headaches, intolerance to cold, inability to attention, pica (weird cravings)

what can low iron cause?

parasitic infections, and daily blood loss

iron toxicity

protected by low absorption, intestinal cells trap some Fe and shed in feces

Iron overload

Hemochromatosis - genetic disease, intestine absorbs excess Fe

Symptoms of iron overload

Fatigue, mental depression, abdominal pain, tissue damage, liver failure

Acute poisoning

#1 cause of fatal accidental poisonings for children <6 years old

How much iron is absorbed from meat, poultry, and fish?

~23% heme iron

Factor MFP (Meat, Fish, Poultry)

enhances absorption of nonheme in food eaten at same or later time

How much nonheme iron is absorbed from animal and plant foods?

2-20% depending on iron stores and dietary factors

What factors increase nonheme absorption and what factors decrease?

increase: vitamin C, and MFP factor.

Decrease: tea, coffee, Ca, P, phytates, Fibre

is heme iron only found in certain foods? if so which foods?

yes only in meats

Zinc functions

Works with every protein in the body, makes heme in hemoglobin, assists pancreas with digestive functions, metabolize energy yielding nutrients, important for wound healing, reproduction, gene expression, behaviour, and immune function

Food sources of Zinc

meats, shellfish, poultry, milk, and some plant sources (not absorbed well).

when does zinc deficiency occur and what's special about zinc deficiencies

occurs when fibre and phytates bind zinc, but even mild deficiency causes imbalances

zinc deficiency causes

irregular digestive functions, diarrhea, impaired immune system, adverse effects on growth

Zinc toxicity

Loss of appetite, impaired immunity, death, blocks copper and iron absorption

Osteoporosis

a reduction in bone mass of older people, where bones become fragile and porous. (fractures develop later in life but osteoporosis silently develops earlier

types of sectioned bone

cortical bone, trabecular bone

cortical bone

ivory like dense bone that forms the outer shell of bone and shaft of long bones

trabecular bone

web like, lattice of calcium containing crystals (strength and Calcium Bank)

When do the two types of bones begin losing its structure?

trabecular: begins in mid 20's

Cortical: begins around 40 years old

What are risk factors of osteoporosis

Gender, increased age, family history, poor dietary calcium and vitamin D intake, estrogen deficiency, ethnic background, lack of physical activity, being underweight, smoking and alcohol abuse

how to diagnose osteoporosis

x-rays (DEXA) or ultrasound (bone scan)

treatments for osteoporosis

estrogen therapy but may increase risk of heart disease and breast cancer

3 forms of calcium supplements and corresponding absorption rates

calcium compounds - well absorbed

Ca mixtures with other compounds - not absorbed well

Powdered Ca-rich materials - not absorbed well

Calcium compound examples

CaCO₃, Calcium citrate/gluconate/hydroxylate

Mixture of Ca with other compounds examples

Ca Carbonate mixed with MgCO₃

Powdered Ca-Rich materials

bone meal, powdered bone, oyster shell

how to test absorbability and how to maximize absorbance

vinegar test, and take lower doses 2-3 times/ day vs 1 dose

Calcium carbonate absorption vs Calcium glutamate

40% vs 9%