Module 7 Water and Minerals

What kind of compounds are minerals?

inorganic

How are minerals often represented?

a periodic table

by elemental symbols with accompanying electrical charge

Categories of minerals

Major

Trace

which category of mineral needs larger quantities

Major Minerals

Types of Major Minerals

• sodium

• potassium

• chloride

• calcium

• phosphoric

• magnesium

• sulfur

Types of Trace Minerals

• iron

• copper

• zinc

• selenium

• iodine

• chromium

• fluoride

• manganese

• molybdenum

Basic functions of all minerals

• bone structure

• fluid balance

• muscle contraction/release

• nerve transmissions

Basic functions of Major Minerals

• fluid and electrolyte balance

soluble of minerals

water soluble

Where are minerals absorbed?

directly into the bloodstream in the small intestine

Why do minerals not absorb as well as vitamins?

they often compete with each other if one is consumed in large amounts

What happens once minerals are absorbed?

some of them would require protein to transport them through the blood stream to cells

Can minerals be destroyed?

they cannot

How can vitamins be reduced?

they can leach into the water if boiled

Why is it hard for the body to obtain minerals?

they are often bound up by other compounds in foods

Nutrients effected by Milling/refining

• Iron

• selenium

• zinc

• copper

Nutrients effected by large amounts of water

• Potassium

• magnesium

• sulfur

• zinc

Nutrients effected by presence of oxalates

• Calcium

• iron

Nutrients effected by low stomach acidity

• Iron

• calcium

Nutrients effected by high fiber

• All minerals, especially zinc

Water is required where

within and surrounding cells in all tissues of the body

Function of water

• transport oxygen and nutrients to cells in the bloodstream

• carries waste products to the kidneys

• lubricates joints

• facilitates chemical reactions

• helps maintain body temperature through sweat

how much of the body is water?

60-70%

The main types of electrolytes

• sodium

• potassium

• chloride

prime responsibility of the three main electrolytes

maintaining fluid in and around the blood and cells (not the primary role)

two main components water is distributed through

• intracellular

• extracellular

The intracellular fluid

includes fluid within the cells

The extracellular fluid

found in the plasma and surrounding cells

what happens when the fluid is not correctly balanced between the three areas?

complications occur

what happens when the bloodstream does not contain enough fluid?

it cannot transport nutrients and oxygen to cells

What happens if the blood has too much water?

the cells to swell and rupture

it puts extra work on the heart to pump the volume through the blood vessels

What happens if the blood has too little water?

the cells will shrink and die

how can the body manage fluid balance throughout the body?

• with electrolytes

Where does potassium maintain fluid

the inside of the cell

Where does sodium maintain fluid?

the outside of the cell

Function of the blood vessel’s selectively permeable membranes

allows particular molecules in and out

Osmosis

allows fluid to diffuse across the membrane toward the area of higher concentration

The more solutes (particles) in the solution

the higher the concentration

The amount of water you take in should equal

what is excreted

What can cause loss in fluid and electrolytes?

• illness

• high temperatures

• vomiting

• diarrhea

• sweating

What happens when you consume more fluids than you need

your body will excrete it primarily through urine

Recommended amounts of water

2.7 -3.7 liters

Recommended % of fluids consumed through beverages

80%

Foods with 90-99% of water

Nonfat milk, cantaloupe, strawberries, watermelon, lettuce, cabbage, celery, spinach, squash

Foods with 80-89% of water

Fruit juice, yogurt, apples, grapes, oranges, carrots, broccoli, pears, pineapple

Foods with 70-79% of water

Bananas, avocados, cottage cheese, ricotta cheese, baked potato, shrimp

Foods with 60-69% of water

Pasta, legumes, salmon, chicken breast

Foods with 50-59% of water

Ground beef, hot dogs, steak, feta cheese

Foods with 40-49% of water

Pizza

Foods with 30-39% of water

Cheddar cheese, bagels, bread

Foods with 20-29% of water

Pepperoni, cake, biscuits

Foods with 10-19% of water

Butter, margarine, raisins

Foods with 1-9% of water

Walnuts, dry-roasted peanuts, crackers, cereals, pretzels, peanut butter

Foods with 0% of water

Oils, sugars

What happens when the body does not obtain adequate amounts of fluid?

the body cannot function properly

The first sign of dehydration

thirst

Other symptoms of dehydration

fatigue, swollen tongue, bad breath, headache, dizziness, rapid heartbeat, irritability, and fuzzy thinking

Those most vulnerable to dehydration

infants, children, alcoholics, athletes, those with chronic illnesses, and the elderly

Why are alcoholics more likely to experience dehydration?

alcohol acts as a strong diuretic to flush water out of the body

Which of the following causes dehydration?

Excess alcohol consumption

Excessive water intake in a short period of time can lead to what problem?

Low blood sodium

The fluid within the cell has high concentrations of

Potassium

Which organ regulates water balance in the body?

Kidneys

The majority of body water is lost through

Urine

Which of the following are signs of dehydration?

• Headache

• Less frequent urination

• Fatigue

• Thirst

• Irritability

The main minerals involved in fluid balance are:

Chloride, potassium, and sodium

Calcium

the most abundant mineral in bones

Function of Calcium

• bone structure

• nerve transmission

• muscle contraction

• blood pressure

• fluid balance

What can happen without adequate calcium in the bloodstream

nerve impulses cannot be sent from one nerve to the next

muscles cannot relax (resulting in involuntary contraction known as tetany)

blood pressure rises

When blood calcium gets too low, how does the body restore the required amount

it is leached from the bones into the blood

Food Sources of Calcium

Dairy products (milk, cheese, yogurt)

tofu

fortified plant-based milks

nuts

dark green vegetables

sardines

canned fish with bones

Fortified cereals and juices (depending on the brand)

The bioavailability of this mineral depends on

• life stage

• amount consumed in the diet

• acidity in the stomach

• the food source

Who has the highest absorption rate of calcium?

• Infants

• young children

• pregnant women

Absorption declines with

age

What happens when a person takes in high amounts of calcium supplements?

the body responds by excreting more and absorbing less

Chemical compounds found in foods also interfere with calcium absorption

• phytic acid (found in whole grains, beans, seeds, soy, and nuts)

• oxalic acid (found in spinach, collard greens, sweet potatoes, rhubarb, and beans)

What is required for the absorption of calcium

Vitamin D

Calcium is best absorbed when

the high acidity of the stomach chemically reduces it

These Improves Calcium Absorption

• Adequate Vitamin D

• Low stomach pH (high acidic)

• periods of growth

These Decreases Calcium Absorption

• Poor intakes of vitamin D

• neutral or alkaline stomach pH

• Phytates

• Oxalates

• High intake of calcium from supplements

the significant deficiency syndrome of calcium

osteoporosis

Osteoporosis

a chronic condition of poor bone density; causing the bones to soften and break very easily

When is a person at peak bone mass?

12-30 years

Risk factors for osteoporosis

• Family history

• Vitamin D deficiency

• Calcium deficiency

• Highly restrictive diets

• High sodium diets

• Inactivity (lack of weight bearing exercise)

• Thinness, underweight or eating disorders

• Smoking

• Excessive caffeine consumption

• Advanced age

• Caucasian

• Menopause

• anorexia nervosa

Phosphorus

the second most abundant mineral in the body

form the hydroxyapatite crystals around the connective tissue of bones

How much phosphorus is stored in the bones

approximately 85%

Primary function of Phosphorus

bone density

Roles of phosphorus

• Part of DNA

• Part of RNA

• Helps form bones

• Acid-base balance

• Part of ATP

• Part of phospholipids

• Enzyme activit

Phosphate

an energy source for muscles during exercise

Food Sources of Phosphorus

• meat

• fish

• dairy

• potatoes

• nuts

• beans

• whole grains

Why is phosphorus added to soft drinks and processed foods?

• it acts as an emulsifying agent

• prevents clumping

• improves texture and taste

• extends shelf life

Why are phosphorus deficiencies rare?

it is reasonably easy to obtain adequate amounts with either plant or animal food choices

percentage of magnesium stored in bones

50-60%

Functions of Magnesium

• involved in every reaction involving ATP

• synthesis of synthesis of DNA, RNA, carbohydrates, and lipids

• nerve conduction

• muscle contraction

• normal heart rhythm

• managing blood sugars in those with type 2 diabetes

Food Sources of Magnesium

• green pigment, chlorophyll

• green leafy vegetables

• nuts

• whole grains

• legumes

• potatoes

• dairy

• fish

• meats

Studies suggest that improving magnesium intake may

improve health and lower the risk of chronic conditions

Deficiency symptoms of Magnesium

• high blood pressure

• type 2 diabetes

• osteoporosis

• decreased appetite

• nausea

• vomiting

• muscle cramps

• numbness

• seizures

• abnormal heart rhythm

Who is most at risk of magnesium deficiency

• type 2 diabetics

• Crohn's

• Celiac disease

• chronic alcoholism

• the elderly

Low intakes of magnesium have been shown to increase risk for ___________.

High blood pressure

Deficient intake of magnesium is common in

the US