Minerals and Water Notes

Minerals

  • 22 minerals are needed by the body.

  • Account for 3% of body weight.

  • Essential constituent of soft tissue, fluid, and skeleton.

Two Categories of Minerals:

  1. Major:

    • Include calcium, chloride, magnesium, phosphorus, potassium, sodium, and sulfur.

  2. Trace:

    • Include iron, zinc, iodine, selenium, copper, manganese, fluoride, chromium, molybdenum, arsenic, nickel, silicon, boron, and cobalt.

Functions of Minerals:

  1. Constituents of bone & teeth:

    • Calcium, phosphorus, magnesium.

  2. Control the composition of body fluid:

    • Extracellular & blood = sodium & chloride.

    • Intracellular = Potassium, phosphorus, magnesium.

  3. Incorporate into enzymes & proteins:

    • Sulphur is part of amino acids methionine & cysteine.

Sodium

  • Helps maintain fluid balance.

  • Helps transmit nerve impulses.

  • Influences contraction and relaxation of muscles.

Sodium & Health

  • Too much sodium:

    • Causes high blood pressure.

    • May lead to fluid retention.

Sodium Savvy

  • The human body requires about 500 mg of sodium per day.

  • The average American usually ingests between 2,300-6,900 mg each day.

  • It is recommended to stay in a range of 1,500 to 2,400 mg / day.

Sources of Sodium:

  • 77% from processed and prepared foods.

  • 12% from natural sources.

  • 5% added while cooking.

  • 6% added while eating.

Sodium & Food - On food labels:

  • Monosodium glutamate (MSG).

  • Baking soda.

  • Baking powder.

  • Disodium phosphate.

  • Sodium alginate.

  • Sodium nitrate or nitrite.

Reducing Sodium in Your Diet:

  • Eat more fresh foods.

  • Eat less processed foods.

  • Look for low-sodium products.

  • Limit the salt you add to foods.

  • Experiment with other seasonings.

  • Use salt substitutes with caution.

Calcium

  • The most abundant mineral in your body.

  • 99% is stored in the bones.

  • Known for bone health.

  • How much do you need?

    • Males 19-50 years old: 1,000 mg / day.

    • Females 19-50 years old: 1,000 mg / day.

Calcium & Foods:

  • Dairy products, fortified juices, sardines.

    • Yogurt, plain (low-fat): 1 cup – 415 mg

    • Yogurt, flavored (low-fat): 1 cup – 345 mg

    • Milk, skim: 1 cup – 302 mg

    • Milk, 1-2%: 1 cup – 300 mg

    • Ice cream: ½ cup – 88 mg

    • Broccoli, cooked: ½ cup – 68 mg

    • Salmon, canned: 3 oz – 165 mg

    • Fortified orange juice: 8 oz – 300 mg

Iron

  • Iron deficiency is the most widespread vitamin or mineral deficiency in the world.

  • 70% of your body’s iron is in your hemoglobin.

  • Too little iron = too little oxygen.

Iron & Foods

  • Heme iron:

    • Found in animal products.

    • Red meats, liver, poultry, and eggs.

  • Non-heme iron:

    • Found in plant products.

    • Beans, nuts, seeds, dried fruits, fortified breads, and cereals.

Iron supplements

  • Check with your doctor first.

  • High-risk groups:

    • Strict vegetarians

    • Those who do not eat a balanced diet

    • Those who are over 60

    • Smokers and those who regularly drink alcohol

    • Chronic dieters

    • Those who suffer from food allergies, intolerances

Iodine

  • Function:

    • Formation of thyroxin.

  • Source:

    • Vegetables, seafood, cabbage, turnip & hard water.

  • Deficiency:

    • Endemic goiter, cretinism in children.

Fluorine

  • Found in teeth & skeleton.

  • Sources:

    • Water, tea, seafood.

  • Function:

    • Prevent dental caries.

  • Excessive intake:

    • Causes discoloration of the teeth.

Potassium

  • Found in the body cell.

  • Its action is a complement to that of sodium.

  • Source: fruit, vegetable, coffee.

  • Kidney regulates potassium in the body.

  • Excessive intake: cardiac arrest.

  • Deficiency: causes muscle paralysis.

Other Minerals

  • Chlorine: from NaCl deficiency causes vomiting.

  • Magnesium: essential element, deficiency occurs in some diseases.

  • Copper: improves anemia.

  • Zinc: deficiency causes growth failure, poor wound healing; occurs with parasitic infection, malabsorption.

  • Cobalt: B12, necessary for RBC development.

Water

  • Essential for life.

  • It is possible to live without food than without water.

  • Water makes up about 45-75% of your body weight.

Water Balance

  • Maintained by the kidney, lost through urination, sweating, defecation.

  • Dehydration: loss of water usually happens during excessive vomiting, diarrhea, hemorrhage, burns, uncontrolled D.M.

Why is Water Important?

  • Aids with transport.

  • Mechanical functions.

  • Helps to break substances down.

  • Helps to maintain body temperature/pH.

How much water do you need?

  • Adequate intake:

    • For men: 125 oz / day.

    • For women: 91 oz / day.

  • Ideally, 80% of water should come from drinking fluids.

  • 20% of water intake should come from food.