Minerals and Water Notes

Minerals

• Definition: 22 minerals are needed by the body.
• Minerals account for approximately 3% of body weight.
• Minerals are essential constituents of soft tissue, fluids, and the skeleton.

Categories of Minerals

• Major Minerals:
  • Include calcium, chloride, magnesium, phosphorus, potassium, sodium, and sulfur.
• Trace Minerals:
  • 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, and magnesium are key components.
2. Control of Body Fluid Composition:
   • Extracellular & Blood: Sodium and chloride.
   • Intracellular: Potassium, phosphorus, and magnesium.
3. Incorporation into Enzymes & Proteins:
   • Sulfur is part of the amino acids methionine and cysteine.

Sodium

• Helps maintain fluid balance.
• Aids in transmitting nerve impulses.
• Influences muscle contraction and relaxation.

Sodium & Health

• Too Much Sodium:
  • Can cause high blood pressure.
  • May lead to fluid retention.

Sodium Recommendations

• The human body requires about 500 mg of sodium per day.
• The average American ingests between 2,300 - 6,900 mg each day.
• Recommended daily intake range: 1,500 to 2,400 mg.

Sources of Sodium

• 77% from processed and prepared foods
• 12% from natural sources
• 5% added while cooking
• 6% added while eating

Sodium in Food Labels

• Monosodium glutamate (MSG)
• Baking soda
• Baking powder
• Disodium phosphate
• Sodium alginate
• Sodium nitrate or nitrite

Reducing Sodium in Diet

• Eat more fresh foods.
• Eat less processed foods.
• Look for low-sodium products.
• Limit added salt.
• Experiment with other seasonings.
• Use salt substitutes with caution.

Calcium

• The most abundant mineral in the body.
• 99% is stored in the bones.
• Known for bone health.

Calcium Needs

• Males (19-50 years): 1,000 mg / day
• Females (19-50 years): 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: 1/2 cup – 88 mg
  • Broccoli, cooked: 1/2 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 body’s iron is in 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 a 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

• Location: Found in teeth & skeleton
• Sources: water, tea, seafood
• Function: prevents dental caries.
• Excessive Intake: cause discoloration of the teeth.

Potassium

• Found in the body cell
• Action complements that of sodium
• Source: fruit, vegetable, coffee
• Kidney regulate potassium in the body
• Excessive: cardiac arrest
• Deficiency: cause muscle paralysis

Other Minerals

• Chlorine: from NaCl deficiency cause vomiting
• Magnesium: essential element, deficiency occur in some disease
• Copper: improve anemia
• Zinc: deficiency cause growth failure, poor wound healing it occurs with parasitic infection,malabsorption
• Cobalt: B12, necessary for RBC development

Water

• Essential for life.
• It is possible to live longer without food than without water.
• Water makes up about 45-75% of body weight.

Water Balance

• Maintained by 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.