Chapter 12 Water video Water And The Major

Chapter 12 Water video Water And The Major Minerals

Water • Most abundant substance in the body • An average healthy adult is about 60 percent water • Muscle tissue is approximately 65 percent water • Fat tissue is about 10 – 40 percent water • Males have higher body water (59 vs. 52% in women) • Athletes have more body water then sedentary individuals

Water What does water do in the body? • The universal solvent and a transport medium • Water plays a key part in carrying nutrients to and removing wastes from the cells • Water helps to maintain body temperature by absorbing and releasing heat • Lubricant and protective cushion • Water is part of the blood and the fluid that bathes the body cells

A developing fetus is cushioned in a sac of watery amniotic fluid to protect it from physical harm during pregnancy

Water balance and maintenance • When the amount of water consume is equal to the amount that you lose daily, you are in water balance • When you are not in water balance, you may be taking too much or too little water

Water • Water Loss: – Lose water through kidneys, large intestine, lungs and skin – Insensible loss is water that is lost daily through routine respiration and evaporation off the skin up to 1 quart daily • How to replenish water loss: – beverages and foods – A small amount of water can be generated during metabolism • Losing too much water can cause dehydration – Consuming too much water can cause hyponatremia (low sodium level) may result in death

Water requirements are based on: • Body weight, gender – Adult female require an average intake of 9 cups of water – Adult male require about 13 cups of water • physical activity • air temperature • diet water sources: • Water • most fruits and vegetables contain up to 90% water

Health Effects of water • Meets body’s fluid needs • Protect the bladder against cancer by diluting urine • Protect against kidney stones, prostate cancer, and breast cancer

Water Types of water • Mineral water – from underground source, contains specific amount of naturally occurring minerals and trace element • Spring Water (well water) – flows from underground to the surface naturally, water is collected at the spring • Sparkling water – spring water with carbon dioxide gas. Do not have adhere to FDA standards for bottled water it is consider a soft drink

Water Types (cont’d) • Distilled water – water that has been boiled and processed to remove most contaminants • Flavored water – water that has flavor such as lemon or lime added, may also contain sugar and calories • Vitamin Water – Water that has vitamins added to it. May also contain sugar and calories

Bottled vs. Tap Water Bottled water • Cost ~ $1. 00 - ~4. 00 per gallon • Generally safe • Some are not tested for contaminants • Only bottled water sold across state lines are regulated by the FDA • More convenient • May taste better Water video Tap water • Cost less than 1 penny per gallon • Regulated by the EPA, state, and local regulations • Consumer have access to water quality reports • EPA requires that the public be notified it water quality does not meet standards • Available at the faucet • Contains fluoride to prevent tooth decay. Most bottled water do not contain fluoride

The Minerals • Inorganic elements • Major minerals are essential nutrients found in >5 g in the body • Found in both plant and animal foods • Minerals, like vitamins are part of enzymes • Work with your immune system • Play a valuable role in structural growth

The Minerals • Absorption depends on bioavailability – the degree to which nutrient is available for absorption by the body • Nutrient interactions is common e. g. spinach is a source of calcium and oxalates • Divided into two categories – major and trace minerals

Sodium What are sodium and salt? • Sodium is an electrolyte in the body • Most sodium is in the blood and the fluid surrounding the cells • About 90% of the sodium we consume is in the form of sodium chloride

Sodium • Functions in the body – Regulate fluid balance – Transport substances such as amino acids across cell membranes – Act as preservative and enhance flavor of food e. g. Monosodium Glutamate (MSG) used to enhance food flavor in Asian cuisines

Sodium balance in the body • The amount of sodium in the body is maintained at a precise level • When the body needs more, the kidneys decrease the amount that is excreted in urine • Likewise when you take too much, the kidneys increase the amount that is excreted • Smaller amounts of sodium are lost in the stool and daily perspiration

Sodium • Sodium is widely available in foods • 77% of American's consumption of sodium is from processed foods. – 1 cup of fresh tomato has 11 mg of sodium vs. 355 mg from canned tomato • 12% from foods that naturally contain sodium • 5% is added during cooking • 6% used to season foods at the table

Sodium Recommendation • 1500 mg/day (19 -50 yr) • 1300 mg/day (51 -70 yr) • 1200 mg/day – (>70 yr) • Upper limit 2300 mg/day • Americans consume over 3, 400 mg daily

Sodium Too much sodium • There is a direct relationship between sodium and blood pressure • As a person’s intake of sodium increases so is their blood pressure known as hypertension – increases risk of heart disease – Stroke – Kidney disease

Hypertension • An increasing problem in the US • 33% of adults have it • Up to 30% of adults have “white coat hypertension” not the same as constant high blood pressure • Blood pressure is a measure of the force the blood exerts against the walls of the artery • highest at the moment of the heart beat known as systolic pressure

Hypertension • Pressure is lower when your heart is at rest between beats called diastolic pressure • The measurements are systolic/diastolic millimeters of mercury • 120/80 mm HG is considered normal • Blood pressure rises as you age • High blood pressure is known as the silent killer because it has no physiological symptoms

Hypertension • Hypertension can damage the arteries leading to the brain, kidneys and legs • Common in African American • Can be controlled through proper diet and exercise. • DASH Diet (Dietary Approach to Stop Hypertension) – – High in fruits and vegetables Low in fat, saturated fat, cholesterol and sweets High in whole grains Very similar to the recommended diet of MYPyramid

Sodium • Deficiency symptoms – rare • Toxicity symptoms – Edema, acute hypertension • Significant source – Table salt, soy sauce – Moderate amounts in meats, milks, breads, and vegetables – Large amounts in processed foods

Sodium Shake the Salt habit • Dilute can foods with water or rinse them in water to reduce the sodium • Buy low sodium foods • Use frozen vegetables instead of canned vegetables • Limit portions of deli meats • Skip the salty fries

Potassium Roles in the body • Needed for fluid balance • Act as a blood buffer • 95% of potassium in the body is inside the cells • Keep the blood p. H and acid base balance correct • Needed for muscle contraction and nerve impulse conduction – A dramatic increase in potassium can lead to irregular heartbeat or heart attack – Low levels can cause paralysis – Potassium is tightly controlled with the help of the kidneys

Potassium • Potassium can lower blood pressure – Causes kidneys to excrete excess sodium – The dash diet is abundant in foods with potassium • Assists in bone health by preventing calcium and phosphorus from being lost from bones and kidneys • Reduces kidney stones by causing the body to excrete citrate • Recommendation – 4700 mg/day • Most adult do not meet their needs daily

Potassium • Deficiency - hypokalemia – May occur with dehydration – vomiting or diarrhea – Use of diuretics or laxative – Seen in individual who suffer from anorexia and/ or bulimia • Toxicity - hyperkalemia – May occur with supplement as a salt substitute – Irregular heartbeat, damage the heart or result in death • Significant sources – All whole foods – Meats, milks, fruits, vegetables, grains, legumes

Calcium is the most abundant mineral in the body • 99% in bones and teeth, 1% in body fluid • Calcium makes up almost 40% of the weight of the bones Functions of Calcium • Helps to build strong bones and teeth • Helps to lower high blood pressure • May help to fight colon cancer by protecting the lining of the colon

Calcium Recommended intake – 1000 to 1200 mg/day – Upper level 2500 mg/day sources – Milk and milk products – Small fish (with bones) – Tofu (bean curd), greens (broccoli, chard), legumes

Calcium • Deficiency – hypocalcemia – Stunted growth in children – Bone loss (osteoporosis) in adults • Toxicity from supplementation hypercalcemia – Constipation – Interfere with absorption of other minerals • The body can only absorb a maximum of 500 mg of calcium at one time

Osteoporosis • Weakening and softening of the bone • Decreased in bone mass • As older adults begin to hunch over, they can lose as much as 1 foot in height • During adolescence more bone is added than removed • Most people reach peak bone mass by age 30 • After peak bone mass, loss of bone begin to exceed new bone mass added

Osteoporosis Factors affecting Osteoporosis • Inadequate calcium intake • Gender and hormones • Genetics and ethnicity • Physical activity and body weight • Smoking and alcohol

Phosphorus The second most abundant mineral in the body About 85% in the bone bound with calcium Chief functions in the body – Mineralization of bones and teeth – Important in genetic material, part of phospholipids

Phosphorus • Deficiency - hypophosphotemia – Blood level becomes low resulting in muscular weakness, bone pain, rickets and may lead to death • Toxicity - hyperphosphotemia – Calcification of non-skeletal tissues, particularly the kidneys – Loss of calcium from bone leading to decrease in bone mass • RDA – 1250 mg/day (9 -18 yr) – 700 mg/day (>18 yr) – Upper level 3000 mg to 4000 mg/day • Sources – All animal tissues (meat, fish, poultry, eggs, milk)

Magnesium • Chief functions in the body – Helps over 300 enzymes produce inside the cells – Needed for metabolism of the macronutrients – Maintain healthy bones and a regular heart beat – Immune system • RDA – Men (19 -30 years): 420 mg/day – Women (19 -30 years): 310 mg/day • Upper level for adults: 350 mg nonfood magnesium/day

Magnesium • Deficiency – Hallucinations – difficulty in swallowing – In children, growth failure • Toxicity – There is no known risk associated with consumption from food – Large amounts from supplement can cause GI problems like diarrhea, cramps, and nausea – Some laxatives contain magnesium because of the cathartic effect

Magnesium • Significant sources – Nuts, legumes – Whole grains – Dark green vegetables – Seafood – Chocolate, cocoa

Chapter 13 The Trace Minerals

The Trace Minerals • Essential nutrients found in the human body in <5 g. • Needed in <20 mg daily • Food sources varies widely • Nutrient interactions is very common

Iron • The most abundant mineral on earth • The most abundant trace mineral in the body • An 130 pound woman has about 2300 mg of iron in her body about the size of a dime • A 165 pound male will have about 4000 mg of iron in his body • Key component of blood, highly valuable to the body • Once absorbed, very little leaves the body • ~95% of iron in the body is recycled and reused • Most iron is lost due to bleeding

Iron • Occurs in two forms: – Heme – found in animal foods – Part of hemoglobin in red blood cells and myoglobin in the muscle cells – Easily absorbed by the body • Non-heme – – found mostly in plants foods – Not easily absorbed as heme iron In general, the body absorbs only 10 – 15% of the iron ingested

Iron • You can enhance absorption of iron by eating a food that’s high in vit C along with iron rich foods • As little as 25 mg of vit C can double the absorption of iron • Eating non-heme iron with heme iron can also enhance absorption • Too little or too much iron can be harmful

Iron Functions • Hemoglobin and myoglobin transport Oxygen in red blood cells • Hemoglobin picks up carbon dioxide waste to the lung to be exhaled from the body • Needed for brain function, involved in the synthesis of neurotransmitter in the brain • Cofactor to enzymes • Involve in making of amino acids, collagens, and hormones

Iron Factors that prevent non-heme iron absorption; • Phytates and Fibers (found in grains and vegetables • Oxalates ( spinach, beets, rhubarb) • Calcium and phosphorus (milk) • Food additives • Tannic acid (found in tea and coffee)

Iron Deficiency – Iron deficiency is the most common form of nutritional disorder in the world • Symptoms of iron deficiency anemia: – Decrease in hemoglobin levels – Diminish delivery of oxygen through the body – weakness, fatigue, headaches – Weak immune system – Pica - craving for non nutrient substances like chalk or ice, common among pregnant women • Pre-menopausal women, pregnant women, preterm and low birth weight children and toddlers are all at risk

Iron Toxicity from supplementation cause: • Constipation, nausea, vomiting, diarrhea • In the U. S. accidental consumption of supplements containing iron is leading cause of poisoning deaths in children under age 6 • Ingestion of as little as 220 mg as been shown to be fatal • The FDA requires warning label on iron supplements that contain 30 mg of iron or more • Iron overload (hemochromatosis)– excessive storing of iron over several years

Iron • Food sources – About half of Americans get their iron from enriched bread and other grains – Red meats, fish, poultry, shellfish, eggs contributes about 12% – Cooking food in iron skillet can increase non-heme iron content

Iron • RDA – Men: 8 mg/day • Adult male consume over 16 mg on average – Women (19 -50 years): 18 mg/day to cover loss during menstruation • Consume about 70% (13 mg) of recommended intake on average – Women (51+ years): 8 mg/day – Pregnant women: 27 mg/day – Vegetarians require 1. 8 time higher than non vegetarians due to components in plant foods that reduce absorption of iron • Upper level for adults: 45 mg/day

Zinc • • Zinc is found in every cell of the body It is involved in more than 100 enzymes Not considered essential until 1974 Roles – Needed for DNA synthesis, and for growth and development – Helps keep immune system healthy – Helps in wound healing by reducing inflammation that usually accompanies wounds – Helps fight age-related macular degeneration (AMD) by working with enzymes needed to produce active vitamin A in the eyes

Zinc • Rate of absorption varies from 15 to 40% • During digestion zinc is released in the pancreas and travel to the small intestine with dietary zinc • Zinc is excreted primarily in feces • Zinc is transported by albumin into the bloodstream • Large dose of zinc prevent iron absorption due to iron binding to transferrin (protein that carries iron)

Zinc • Deficiency symptoms – Hair loss – Loss of appetite – Impaired taste of foods – Delayed sexual maturation – impotence • Significant sources – Protein-containing foods – Red meats, shellfish – Whole grains

Zinc • RDA – Men: 11 mg/day – Women: 8 mg/day – Upper level for adults: 40 mg/day – Vegetarians can have as much as 50% higher need for zinc • Toxicity symptoms – Stomach pains – Nausea, vomiting, diarrhea – Can lower copper level in the body – More than 300 mg can suppress the immune system and lower HDL (good cholesterol)

Iodine • Iodine is an essential mineral for the thyroid glands • The thyroid need iodine to make certain hormones that regulate the majority of the body’s cells – Regulate body temperature, – reproduction, – growth, – Influence the amount of energy released during basal metabolism

Iodine Deficiency • Hypothyroidism – under activity of the thyroid hormone • Goiter – early sign of thyroid deficiency • Mental and physical retardation in babies born to mothers with iodine deficiency during pregnancy (cretinism)

Fig. 13 -9, p. 456

Iodine • Toxicity – overactive thyroid gland – Reduce the synthesis and release of thyroid hormones • RDA for adults: 150 g/day • Upper level: 1100 g/day • Significant sources – Iodized salt, – seafood, bread, – dairy products, – plants grown in iodine-rich soil and animals fed those plants

Fluoride is the safe form of fluorine, a poisonous gas Functions • Protect against tooth decay • Helps repair the enamel of the tooth that has already started to erode • Interferes with the ability of the bacteria to metabolize in carbohydrate, reducing the amount of acid

Fluoride • AI – Men: 3. 8 mg/day – Women: 3. 1 mg/day • Upper level for adults: 10 mg/day • Significant sources – Drinking water (if fluoride containing or fluoridated) – Tea, seafood

Fluoride • Deficiency symptoms – tooth decay, especially with children • Toxicity symptoms – Fluorosis (pitting and discoloration of teeth) – Occurs when teeth are forming, only infants and children up to age 8 are at risk – May occur from swallowing toothpaste or excessive use of dental products