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.