Chapter 9Chapter 9Water and Water and MineralsMinerals

WaterWater

50%-70% of body weight50%-70% of body weight MuscleMuscle contains 73% watercontains 73% water

– Fat contains ~20%Fat contains ~20% Intracellular fluidIntracellular fluid

– Fluid within the cellsFluid within the cells Extracellular fluidExtracellular fluid

– Fluid outside the cellsFluid outside the cells

Fluid BalanceFluid Balance

Water shifts freely in and out of cellsWater shifts freely in and out of cells Controlled by electrolyte concentrationControlled by electrolyte concentration

– Have electrical charges . . .Na, K, Cl, P, Mg, CaHave electrical charges . . .Na, K, Cl, P, Mg, Ca Osmosis (where an Ion goes, H2O flows)Osmosis (where an Ion goes, H2O flows) Intracellular water volume Intracellular water volume

– Depends on intracellular potassium and Depends on intracellular potassium and phosphate concentrationsphosphate concentrations

Extracellular water volume Extracellular water volume – Depends on extracellular sodium and Depends on extracellular sodium and

potassium concentrationspotassium concentrations

NaNa

Na

Na

Na

H2ONaNa

where an Ion goes, H2O flows: fig 9:2where an Ion goes, H2O flows: fig 9:2

Na

Functions of WaterFunctions of Water Body temperature regulationBody temperature regulation

– Water absorbs excess heatWater absorbs excess heat– Body secretes fluid via perspirationBody secretes fluid via perspiration– Skin is cooled as perspiration evaporates Skin is cooled as perspiration evaporates – Humidity (bad) & fans (good) ~ evaporationHumidity (bad) & fans (good) ~ evaporation

Removal of body waste via urineRemoval of body waste via urine– Urea excretion (Nitrogen from Protein breakdownUrea excretion (Nitrogen from Protein breakdown– Sodium excretionSodium excretion– Avoid concentrated urine (brownish)Avoid concentrated urine (brownish)

Amniotic fluid, joint lubricants, saliva, bileAmniotic fluid, joint lubricants, saliva, bile

Are You Drinking Enough?Are You Drinking Enough? Fluid recommendation: 9 cups for women Fluid recommendation: 9 cups for women

and 13 cups for men as a starting pointand 13 cups for men as a starting point

Min. 2-4 water bottles/day

Thirst MechanismThirst Mechanism

Not reliableNot reliable Concerns for infants, older adults, Concerns for infants, older adults,

athletesathletes AthletesAthletes

– Weigh before and after training sessionWeigh before and after training session– Consume 3 cups for every pound lostConsume 3 cups for every pound lost

Illness (vomiting, diarrhea, fever)Illness (vomiting, diarrhea, fever)– Get additional waterGet additional water

Ignoring the Thirst SignalIgnoring the Thirst Signal Shortage of water increases fluid Shortage of water increases fluid

conservationconservation Antidiuretic hormone Antidiuretic hormone (vassopressin) (vassopressin)

– Released by the pituitary glandReleased by the pituitary gland– Forces kidneys to conserve water (reduce Forces kidneys to conserve water (reduce

urine flow)urine flow)

AldosteroneAldosterone– Responds to drop in blood pressureResponds to drop in blood pressure– Signals the kidney to retain sodium Signals the kidney to retain sodium

(water)(water)

HydrationHydration

Loss of 1%-2% of body weight in fluidLoss of 1%-2% of body weight in fluid– Thirst signalThirst signal

Loss of 2% or more of body weight Loss of 2% or more of body weight causes muscle weakness (stay causes muscle weakness (stay hydrated –training)hydrated –training)– Lose significant strength and enduranceLose significant strength and endurance

Loss of 10%-12% Loss of 10%-12% – Heat intoleranceHeat intolerance

Loss of 20% Loss of 20% – Coma and deathComa and death

Too Much WaterToo Much Water Overburden the kidneysOverburden the kidneys

Low blood electrolyte Low blood electrolyte concentrationsconcentrations

Blurred visionBlurred vision

-Confirming your knowledge -Confirming your knowledge Q-Q-

What is the Minimal amt. of H2O from fluids What is the Minimal amt. of H2O from fluids that Humans require/day to replace daily that Humans require/day to replace daily loss?loss?

What is the recommended amt. of water What is the recommended amt. of water from fluids that women and men from fluids that women and men require/day?require/day?

MineralsMinerals

Various functions in the bodyVarious functions in the body Major MineralsMajor Minerals

– Require >100 mg /day Require >100 mg /day – Calcium, phosphorus etc.Calcium, phosphorus etc.

Trace MineralsTrace Minerals– Require < 100 mg/dayRequire < 100 mg/day– Iron, zinc, selenium etc. Iron, zinc, selenium etc.

For 5 pts & Make it a Half For 5 pts & Make it a Half day???day???

What do you say?What do you say? Go see “Food Inc.” the movieGo see “Food Inc.” the movie Nickelodean theatre (downtown SC)Nickelodean theatre (downtown SC) 3, 5, 7 & 9PM showtimes. . .3, 5, 7 & 9PM showtimes. . .

– Answer 3 short questions (class website)Answer 3 short questions (class website)– Turn in with TICKET STUB Next Turn in with TICKET STUB Next

WednesdayWednesday

– See TrailerSee Trailer

http://www.newsday.com/entertainment/movies/ny-etfood2612909901jun24,0,6046635.storyhttp://www.newsday.com/entertainment/movies/ny-etfood2612909901jun24,0,6046635.story

-Confirming your knowledge--Confirming your knowledge-

What are the 7 Major minerals What are the 7 Major minerals required in the body?required in the body?

1234567

-Confirming your knowledge--Confirming your knowledge-

What are the 7 Trace minerals What are the 7 Trace minerals required in the body?required in the body?

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Most mineral requirements are obtained without defic. inN. American diets

Bioavailability of MineralsBioavailability of Minerals

~Degree of absorption~Degree of absorption Affected by binders in plants (oxalic acid, phytic acid)Affected by binders in plants (oxalic acid, phytic acid)

– Fibrous foodsFibrous foods

Animal products are better absorbedAnimal products are better absorbed Plants depend on mineral content of soilPlants depend on mineral content of soil Refinement lowers mineral content (i.e. milling Refinement lowers mineral content (i.e. milling

Grains)Grains) Mineral-mineral competition (e.g. >>Zinc vs Mineral-mineral competition (e.g. >>Zinc vs

<Copper)<Copper)– Avoid mega-supplements (2X RDA): unless prescribedAvoid mega-supplements (2X RDA): unless prescribed

Vitamins-mineral interactions: Vitamins-mineral interactions: – Iron w/ (Vit C), Calcium w/ (Vit. D) most efficientIron w/ (Vit C), Calcium w/ (Vit. D) most efficient

FeMg

ZnCu

Mineral Toxicity Mineral Toxicity Trace minerals are more toxicTrace minerals are more toxic

– e.g. Fe, stomach irritatione.g. Fe, stomach irritation Result of supplementationResult of supplementation

– Presence of contaminants (esp. Lead (Pb))Presence of contaminants (esp. Lead (Pb))– Look for the United States Pharmacopeia Look for the United States Pharmacopeia

(USP)-approved brands (most reliable)(USP)-approved brands (most reliable)

Minerals of Concern in the Minerals of Concern in the DietDiet

Sodium (Na) ~ consume too much >2400mg/day Sodium (Na) ~ consume too much >2400mg/day Hypertension (HTN) and CVDHypertension (HTN) and CVD

Calcium (Ca) ~ not enough, esp. Women Calcium (Ca) ~ not enough, esp. Women osteoporosisosteoporosis

Iron (Fe) ~ not enough, esp. WomenIron (Fe) ~ not enough, esp. Women– Men require Men require 8 mg/day8 mg/day– Women require 18 mg/ dayWomen require 18 mg/ day

Menstral flowMenstral flow Supplements hard to digest ? Supplements hard to digest ?

All other Major and Trace minerals (ok) ~ balanced All other Major and Trace minerals (ok) ~ balanced dietdiet– Avoid supplementing to try and balance or optimizeAvoid supplementing to try and balance or optimize

Leads to mineral competition Leads to mineral competition deficiencies deficiencies

SodiumSodium

Table salt (NaCl): 40% sodium, 60% Table salt (NaCl): 40% sodium, 60% chloridechloride

95% of ingested sodium is absorbed95% of ingested sodium is absorbed Positive ion in extracellular fluidPositive ion in extracellular fluid Aldosterone regulates sodium balanceAldosterone regulates sodium balance Key for retaining body waterKey for retaining body water Excretion regulated by the kidneysExcretion regulated by the kidneys Muscle contractionMuscle contraction Conduction of nerve impulsesConduction of nerve impulses

Food Sources of SodiumFood Sources of Sodium

Most sodium is added by food Most sodium is added by food manufacturers and restaurantsmanufacturers and restaurants

Milk and dairy productsMilk and dairy products Processed foods Processed foods Sodium content listed on the labelsSodium content listed on the labels

Sodium NeedsSodium Needs

Adequate Intake is 1500 mg for adultsAdequate Intake is 1500 mg for adults Body only needs 200 mg to functionBody only needs 200 mg to function Daily Value is 2400 mg/dayDaily Value is 2400 mg/day Upper Level is 2300 mgUpper Level is 2300 mg Typical intake is 4700 mg/day Typical intake is 4700 mg/day

(US)(US) Sodium-sensitive individuals should Sodium-sensitive individuals should

restrict intake (African American)restrict intake (African American)

CalciumCalcium

99% is in bones and teeth99% is in bones and teeth

Makes up 40% of all the Makes up 40% of all the minerals present in the bodyminerals present in the body

Absorption of CalciumAbsorption of Calcium

Amount in body is dependent on amount Amount in body is dependent on amount absorbedabsorbed

Requires slightly acidic environment and Requires slightly acidic environment and vitamin Dvitamin D

Absorbed in upper part of small intestine Absorbed in upper part of small intestine Normally absorb 25% of calcium in foodNormally absorb 25% of calcium in food Increase to ~60% during time of need Increase to ~60% during time of need

– (pregnancy, infancy)(pregnancy, infancy)

Decreased Absorption of Decreased Absorption of CalciumCalcium

Rapid intestinal motilityRapid intestinal motility High fiber intake High fiber intake (oxalic acid)(oxalic acid)

Excess phosphorusExcess phosphorus Vitamin D deficiencyVitamin D deficiency Polyphenols (tannins) in teaPolyphenols (tannins) in tea MenopauseMenopause AgingAging

CaCa

CaCa

(phytic acid)(phytic acid)

Blood Calcium is RegulatedBlood Calcium is Regulated

Blood level is maintained at the Blood level is maintained at the price of bone calciumprice of bone calcium

Blood level can be maintained Blood level can be maintained despite inadequate calcium despite inadequate calcium intakeintake

Setting stage for future bone Setting stage for future bone fracturesfractures

Functions of CalciumFunctions of Calcium

Bone formation and Bone formation and maintenancemaintenance

Blood clottingBlood clotting Nerve impulse transmissionNerve impulse transmission Muscle contractionMuscle contraction Cell metabolismCell metabolism

– Activates various enzymesActivates various enzymes

Building Higher Bone MassBuilding Higher Bone Mass

Adequate dietAdequate diet Healthy body weightHealthy body weight Normal mensesNormal menses Weight-bearing physical activity Weight-bearing physical activity Moderate intakes of protein, Moderate intakes of protein,

phosphorus, sodium, caffeinephosphorus, sodium, caffeine Non-smokerNon-smoker Lower use of certain medicationsLower use of certain medications

Food Sources of CalciumFood Sources of Calcium

Bone StrengthBone Strength

Dependent on bone mass and Dependent on bone mass and bone mineral densitybone mineral density

The more there is, the stronger The more there is, the stronger the bonethe bone

Calcium NeedsCalcium Needs

Daily Value is 1000 mg/day Daily Value is 1000 mg/day Adequate Intake is 1000 -1200 Adequate Intake is 1000 -1200

mg/day for adultsmg/day for adults Adequate Intake is 1300 mg/day for Adequate Intake is 1300 mg/day for

adolescents (9-18 yrs. old)adolescents (9-18 yrs. old) Average intake: 800 mg/day for Average intake: 800 mg/day for

women and 1000 mg/day for menwomen and 1000 mg/day for men Upper Level is 2500 mg/dayUpper Level is 2500 mg/day

Calcium SupplementsCalcium Supplements

Recommended for people who cannot Recommended for people who cannot incorporate Ca into their dietsincorporate Ca into their diets

Not recommended with high-zinc mealNot recommended with high-zinc meal Calcium carbonate (40% calcium)Calcium carbonate (40% calcium)

– For those with ample stomach acidFor those with ample stomach acid– Found in antacids (TUMS)Found in antacids (TUMS)

Calcium citrate (21% calcium)Calcium citrate (21% calcium)– Enhances absorption due to acidity contentEnhances absorption due to acidity content– Recommended for older adultsRecommended for older adults

Osteoporosis - VideoOsteoporosis - Video

BreakBreak

OsteoporosisOsteoporosis

Calcium deficiencyCalcium deficiency ““A pediatric disease with A pediatric disease with

geriatric consequences”geriatric consequences” Leads to ~1.5 million fractures / Leads to ~1.5 million fractures /

yearyear Slender, inactive women who smoke Slender, inactive women who smoke

are most at riskare most at risk ““Less bones”Less bones”

OsteoporosisOsteoporosis

Bone StructureBone Structure

Bone Growth and MassBone Growth and Mass

Rapid and continual throughout Rapid and continual throughout adolescenceadolescence

Peak bone mass Peak bone mass Determined by gender, race, familial Determined by gender, race, familial

pattern, other genetic factorspattern, other genetic factors Bone loss begins ~age 30 Bone loss begins ~age 30 Women experience increased bone Women experience increased bone

loss after menopauseloss after menopause DEXA bone scanDEXA bone scan

Bone Mineral DensityBone Mineral Density

The Trace MineralsThe Trace Minerals

Needed in much smaller amountsNeeded in much smaller amounts Essential for healthEssential for health Difficult to studyDifficult to study

– Only trace amounts in the bodyOnly trace amounts in the body Animal sources of mineral are Animal sources of mineral are

generally better absorbedgenerally better absorbed Most Important: Iron (Fe)Most Important: Iron (Fe)

IronIron

Found in minute amounts in every cellFound in minute amounts in every cell 18% is absorbed18% is absorbed Heme iron vs. Nonheme ironHeme iron vs. Nonheme iron

– Heme found in animal products better Heme found in animal products better absorbed than nonhemeabsorbed than nonheme

– Meat protein factor may aid in nonheme Meat protein factor may aid in nonheme absorptionabsorption

Vitamin C enhances absorption (nonheme Vitamin C enhances absorption (nonheme iron)iron)

Absorption of IronAbsorption of Iron Determined by body’s needDetermined by body’s need Iron storage in intestinal cellsIron storage in intestinal cells Absorbed in an acidic Absorbed in an acidic

environmentenvironment Hindered by phytic acid, oxalic Hindered by phytic acid, oxalic

acid, high fiber, high calcium, acid, high fiber, high calcium, polyphenolspolyphenols

CaCa

CaCa(phytic acid)(phytic acid)

Functions of IronFunctions of Iron

Hemoglobin in red blood cellsHemoglobin in red blood cells– Transports oxygen and carbon dioxideTransports oxygen and carbon dioxide– High turnover, high demand for ironHigh turnover, high demand for iron

Myoglobin in muscle cellsMyoglobin in muscle cells Electron transport chainElectron transport chain Enzyme cofactorEnzyme cofactor Immune functionImmune function Drug-detoxification pathwayDrug-detoxification pathway

Iron-Deficient AnemiaIron-Deficient Anemia

Most common form of anemiaMost common form of anemia Low levels of hemoglobin and Low levels of hemoglobin and

hematocrit hematocrit Insufficient intake and storesInsufficient intake and stores Reduction inReduction in

– Production of red blood cells Production of red blood cells – Oxygen-carrying capacityOxygen-carrying capacity

Iron Deficiency AnemiaIron Deficiency Anemia

Most at risk:Most at risk:– Infant, toddler, chronic blood loss, Infant, toddler, chronic blood loss,

vegans, runners, and women of vegans, runners, and women of childbearing yearschildbearing years

Signs:Signs: – Paleness, brittle nails, fatigue, poor Paleness, brittle nails, fatigue, poor

temperature control, poor growthtemperature control, poor growth– Fatigue, decreased Immune sys.Fatigue, decreased Immune sys.

Food Sources of IronFood Sources of Iron

Iron NeedsIron Needs

RDA is 8 mg/day for adult maleRDA is 8 mg/day for adult male RDA is 18 mg/day for female age 19 to 50RDA is 18 mg/day for female age 19 to 50 Daily Value is 18 mgDaily Value is 18 mg Average intake exceeds RDA for men; low Average intake exceeds RDA for men; low

for some womenfor some women Upper Level is 45 mg/dayUpper Level is 45 mg/day

– Take supplements/ cut them down to sizeTake supplements/ cut them down to size– More easily digested (see product 65mg tab!)More easily digested (see product 65mg tab!)

Iron ToxicityIron Toxicity

Serious, especially for childrenSerious, especially for children Signs:Signs:

– Diarrhea, constipation, nausea, abdominal Diarrhea, constipation, nausea, abdominal painpain

– Causes death due to respiratory collapse Causes death due to respiratory collapse (shock)(shock)

HemochromatosisHemochromatosis– Genetic disease (5-10% N. Americans)Genetic disease (5-10% N. Americans)– Iron deposit that can lead to organ damageIron deposit that can lead to organ damage– May go undetected until organ damage at 50-May go undetected until organ damage at 50-

60 60

Mineral FunctionsMineral Functions

What is safe and effective food product What is safe and effective food product that has nearly all of your that has nearly all of your

vitamins/mineralsvitamins/mineralsthat is not a supplement?that is not a supplement?

Get Your Blood work Get Your Blood work Tested?Tested?

Diet Analysis 2 (Due next wed/Friday) Diet Analysis 2 (Due next wed/Friday) includesincludes– See websiteSee website– CaCa– FeFe– Vit EVit E– Vit CVit C

For next week, organic foods/ food safetyFor next week, organic foods/ food safety– Please go see Food Inc. –Nickelodian, DowntownPlease go see Food Inc. –Nickelodian, Downtown– 5 pts. For class assignment5 pts. For class assignment