Chapter 8- Minerals & Water

Iron Recommendations *

**RDA: - Females <50: 18mg per day - Females 51+: 8mg per day - Males: 8mg per day - Pregnancy: 27mg per day - Vegetarians: need an extra 1.8 x RDA - A big dose of iron is transferred from mom to baby during the last few weeks of pregnancy, so the infant survives off of that iron for 6 months into their life, not needing to take in any extra iron (therefore more iron recommended for pregnant women) -- Women need more iron than men. Women especially vulnreable to deficiency because not only do we need more iron, on average, we eat less food. - Good food sources: clams, beef liver, beef steak, enriched cereals, swiss chard, spinach, black beans, navy beans. - Normally 10-15% absorbed; absorption often increases with low intake or special need

Diet Related Health Claims

- "A healthy diet with adequate Calcium & vitamin D & regular physical activity help to achieve strong bones & may reduce the risk of osteoporosis." - "Helps to prevent bone reabsorption and osteoporosis." - *Know these for quizzes and exams

Sulfur/ Sulphur

- **Not used by itself as a nutrient; no DRI - Sulphate - oxidized form in food & water -Present in thiamin & in proteins; high amounts in skin, hair, nails - Good food sources - all protein-containing foods - Functions - required for synthesis of sulphur-containing compounds within the body and helps strands of protein assume their functional shapes (S-S bridges) - Deficiency - unknown - Excess - too much sulphate in drinking water may cause diarrhea, damage to colon

Types of Water

- *Hard water- high Calcium and Magnesium concentrations - Soft water- high Sodium concentration - Bottled water- varies in sodium content as well as its content in other minerals - Best choice- rich in calcium and magnesium and low in sodium- Basically hard water is the best choice and soft water is the worst! Key point: hard water is high in calcium and magnesium. Soft water is high in sodium, and it dissolves cadmium and lead from pipes

*Sodium Recommendations

- 1g of salt= 400 mg of Na/sodium and 600mg of chloride - *AI- 1500 mg per day for males and females - *UL- 2300 mg per day. - Food sources: salt, soy sauce, MSG, processed foods, also a lot of healthy foods have a little bit of a sodium content. Overall, avoid processed foods so we don't go above our sodium intake. - "Salt-free" or "sodium free"= less than 5 mg of Na. - "Low in sodium"= less than 140mg per serving.

DASH Diet- Increase Physical Activity

- A certain % of population is salt or sodium sensitive. Increased sodium levels for individuals can lead to high blood pressure or hypertension - Beneficial nutrients come from consuming generous amounts of whole grains, fruits, vegetables, low-fat milk products, seeds, nuts, and legumes each day while limiting meats and other animal products - *When people consume the DASH diet with progressively lower sodium, their blood pressure falls, and their weight also changes drops. - *When the diet is modified to provide abundant magnesium, potassium, and calcium, as well as adequate protein and fiber, the average blood pressure drops even lower at each level of sodium intake - Weight loss is also common with this diet regime - When sodium intakes increase, BP rises causing the risk of death from CVD

Bottled Water and Regulations in Canada

- According to Health Canada, bottled water is water which has been packaged in sealed containers for human consumption. The water can come from a variety of sources including springs, aquifers, or municipal supplies and may be treated to make it fit for human consumption. - It could just be tap water that someone bottled for you, so may not always be worth it to buy. However in it is worthwhile in environments where we may end up in GI distress because of the tap water there, ex: places like mexico. Regulation of Bottled Water in Canada - Regulated as a food and must comply with the Food and Drug act - Federal laws set with stringent national standards for bottled water in Canada - The federal responsibility for the regulation of bottled water sold in Canada is shared by Health Canada and the Canadian Food Inspection Agency. - Health Canada establishes health and safety standards for bottled water and develops labelling policies related to health and nutrition. - The Canadian Food Inspection Agency develops standards related to the packaging, labelling and advertising of these products and handles all inspection and enforcement duties.

Relationship Between Trace Minerals

- An overdose of any trace mineral could have a large negative effect on the body. - Research shows a lot of interaction between trace minerals - Eg. Slight Mn overdose can aggravate or cause an Fe deficiency (overdose of one can cause an overdose of another mineral)

Chromium

- Biologically-active chromium or glucose tolerance factor - chromium exists in food in complexes with other compounds. A variety of chromium in the diet. Recommendations: - AI - 25 ug/d (F); 35 ug/d (M) - Good food sources - liver, unrefined whole grains, nuts, chesses, vegetable oils; easily lost during processing Functions 1) works with insulin to regulate & release energy from glucose; 2) No ability to promote weight loss/muscle gain; 3) Does not lower blood cholesterol or cure common forms of diabetes - Deficiency - abnormal glucose metabolism; diabetes-like high blood glucose - Excess - supplements may cause skin eruptions. Other forms may cause cancer & other abnormalities - Key point: chromium works with the hormone insulin to control blood glucose concentrations. Chromium is present in a variety of unrefined foods.

Calcium Key Point

- Calcium makes up bone and tooth structures and plays roles in nerve transmission, muscle contraction and blood clotting. Calcium absorption rises when there is a dietary deficiency or an increased need, such as growth.

Calcium Recommendations *

- Calcium needs increase with old age and during teen years (along with increased vitamin D needs) - RDA: Females ages 9-18 need 1,300 mg per day. 19-50 yrs old needs decrease to 1,000 mg per day. 51+ needs increase to 1,200mg per day. - RDA: Males ages 9-18 need 1,300mg per day. 19-70 yr olds need 1,000 per day. 70+ increases to 1,200mg per day. - Pregnant and lactating women basically the same as females who are not pregnant or lactating. - More calcium needed for those who are growing that is why the RDA is higher for teens - Peak bone mass- achieved at around 30 years old. This is the highest attainable bone density in the first 3 decades of life - Important that we get enough milk and calcium in to achieve peak bone mass. - The amount of calcium we take in varies with the calcium content of diet and calcium binder present in foods - Make sure that 16 ounces of milk is taken in each day. To prevent against bone loss, high calcium intakes early in life are recommended.

Phosphorus Deficiency & Excess

- Deficiencies are almost unknown. If it occurs then it consists of bone pain, muscle weakness - Excess: may cause calcium excretion, calcification of kidneys

Excess Iron

- Difficult to excrete from the body - *Iron overdose from supplements - # 1 cause of fatal accidental poisoning among young children - Iron overload= hemochromatosis- the state of having more iron than the body needs or can handle, usually arising from a hereditary defects. - Symptoms - fatigue, infections (bacteria love iron-rich blood), mental depression, abdominal pains (because body's trying to get back to equilibrium), liver failure, abnormal heartbeats, etc. (Effects more severe in alcohol abusers) - Possible increased risk of HD, colon CA (free iron is a powerful oxidant, starts free-radical reactions) - Growth retardation in children, acidosis, bloody stools, shock - Those with this have to be very careful with amount of iron they take in. Extra calcium is also offered as it can inhibit iron absorption.

TRACE MINERALS

- Essential mineral nutrients found in humans in less than 5 g portions - Past research mostly done in animals. Some have human recommendations, others consider essential in animals but not humans. - Human recommendations for- iodine, iron, zinc, selenium, fluroide, chromium, copper, manganese, molybdenum - Essential for animals (human requirements under study) - arsenic, boron, nickel, silicon, vanadium - Essential for animals (no known human intake limitation) - cobalt

Bone Growth Goals

- Grow strong bones - ages 2-12 y.; grow strong bones. Adequate milk (16 ounces per day), being active, limit screen behavior, drink fluoridated water (not too much though). - Achieve peak bone mass - 13-30 y.; building strong bones- length and density. Milk, physical activity, no smoking/drinking, fluoridated water - Maximize bone retention - 31-50 y.; maximizing bone retention. Ideally we have met peak bone mass, and now we want to maintain it. Recommend bone strengthening exercises and calcium supplements for most - Minimize bone loss - 51+ y; + minimize loss. Pay attention to bone density test; bone restoring medications & supplements. Continue with balance healthy diet with calcium sources in it. - Look beyond milk for dietary sources, ex: almonds, broccoli, fish with small bones, calcium fortified foods and beverages, etc.

Iron

- Heme-iron- from meat, fish and poultry. More reliably absorbed than non-heme - Non-heme iron- from plant sources, less absorbed - Enhancers - Vit. C, meat, fish and poultry factor- more important for non-heme iron. (vit. c can triple nonheme iron absorption from foods eaten in the same meal) - Inhibitors - phytates (legumes, whole grain cereal), tannins (coffee, tea), Ca & P (milk), black tea (get rid of iron) - Iron supplements - medical protocol for pregnancy; vegetarians/vegans often need. Also when one is iron deficient, anemic. - Supplements can be hard on stomach so recommended to take before bed, and take it with a vitamin C source to enhance absorption. - If we take non-heme iron and heme iron at the same time then we're more likely to absorb more iron - Some foods that contain iron also contain iron absorption inhibitors so overall we have to look at a healthy diet, maximizing absorption as much as possible and realizing we wont abosrb everything we take in as absorption rate is 10-15%

Bottled Water

- Households that use bottled water tend to pay 250-10,000 times the cost than if they were to just drink tap water. - Not safer than tap water - Test of 1,000 bottles of 103 brands of water, up to: 33% were contaminated with bacteria, arsenic or synthetic organic chemicals. 25% of bottled water was drawn from tap. - Overall- best to take water from tap Note: - Once a water bottle is frozen, it's recommended to be thrown out - Whether tap or bottled water, it all comes from the same sources: surface water and ground water - Surface water= lakes, rivers, reservoir fills. About half the nations need for drinking water comes from surface water - Ground water= protected aquifers, deep underground rock formations saturated with water. People from rural areas depend on this pumped from wells.

Calcium Balance

- Key to bone health - Blood calcium is regulate by calcitonin and parathyroid hormone. (Blood calcium is not regulated by a persons daily calcium intake or bone density, BUT by the hormones sensitive to blood calcium concentrations). Calcitonin: - Made in the thyroid gland - When calcium concentration in the blood rises too high, calcitonin acts to stop the withdrawal of calcium from the bones or to slow down the absorption from the intestine (helps stop the withdrawal of calcium from the bones and to slow absorption when calcium levels are too high) Parathyroid hormone: - Produced by the parathyroid glands - Acts opposite to calcitonin

Dehydration

- Lack sufficient water in the body - Signs: thirst, weakness, headache, exhaustion, delirium and can end in death (worst case) NOTE: being thirsty is the first sign of dehydration!!

Controlling Salt Intakes

- Limit sauces, dressings, added salts. Ex: use olive oil and balsamic vinegar instead. - Control use of salt shaker - Cut down on processed & fat foods - Consume more unprocessed whole foods- cook from scratch as much as possible - Use spices to enhance salt-free dishes - Beef - bay, chives, cloves, cumin, garlic, hot pepper, marjoram, rosemary, savoury - Fish - dill, fennel, garlic, parsley, tarragon, thyme - Vegetables - basil, chives, dill, marjoram, mint, parsley, pepper, thyme - Fruit - anise, cinnamon, cloves, coriander, ginger, lemon

Chloride- Functions, Recommendations, Food Sources, Deficiency and Toxicity

- Major negative ion in the body - Found outside of cells where it accompanies Na/sodium - Inside cells it pairs with K - In its elemental form, chlorine forms a deadly gas; if dissolved in fluid, used as a disinfectant Recommendations: - AI - 2300 mg/d (F/M) - UL - 3600 mg/d Food sources:- salt (added, naturally occurring), large amounts in processed foods. Functions: 1) Special role as part of HCL (to maintain strong acidity in stomach for protein digestion) 2) Helps to maintain acid-base balance, fluid & electrolyte balance Deficiency: - No known diet lacks Cl; if deficient - growth failure in children, muscle cramps, mental apathy, loss of appetite Excess: - Harmless overall (poison, but evaporates from water) but may induce vomiting

How Much Water do I Need to Drink in a Day? DRI's

- Many formulas are used to determine this - DRI meets 80% of day's need for water - Men: 3.7 litres= 13 cups of fluid from beverages and drinking water per day - Women: 2.7 litres= 9 cups of fluid from beverages and drinking water per day Who might need more than this? - Athletes, people working in dry environments, etc. - Most of the remaining water (other 20%) we need is met from consumed foods - Body produces water from the breakdown of energy-yielding nutrients

Meeting the Needs for Calcium- Food Sources

- Milk= most significant source of calcium and vitamin D. Alternatives= cheese, yogurt. 2 cups of milk per day is the goal, no more no less. - Vegetables- rutabaga, broccoli, greens, bokchoy, kale - Small fishes with bones (sardines), almonds, stock from bones - Calcium fortified foods, ex: tofu, canned tomatoes, stone-ground flour, blackstrap molasses - High calcium milk, fortified OJ, soy milk - Ca supplements- some fruit juice produces such as orange juice have added milk solids or added calcium. - Sprinkle a tbsp or two of fat-free dry milk into any food. - Calcium supplement will also probably have vitamin D, phosphorus- be careful to balance and not to go overboard on nutrients

Other Trace Minerals

- Molybdenum (DRI set) - part of several metal-containing enzymes (some are giant proteins) - Manganese (DRI set) - works with dozens of different enzymes that facilitate body processes - Boron - influences activity of many enzymes; low intake increases susceptibility to osteoporosis - Cobalt - part of vit B12 (alternate name for B12:cobalamin) - Nickel - important for health of many body tissues - Silicon - involved in bone calcification in many animals - Barium, cadmium, lithium, etc.

Magnesium Key Point

- Most of the body's Mg is in the bones and can be drawn out of all cells to use in building protein and using energy.

Fluoride

- Not essential to life, but beneficial to public dental health (ability to inhibit dental caries and keep our teeth healthy) Functions: - Help form bones & teeth (more decay resistant fluorapatite); acts directly on bacteria of plaque, suppressing metabolism & reducing acid produced - Good food sources - drinking water from the tap (with fluoride or fluoridated), tea, seafood Deficiency: - individuals are more susceptibility to tooth decay - Approx 40% of Canadians have access to fluoridated water - Rarely present in bottled waters unless it was added at the source Excess Fluoride - Fluorosis - irreversible discoloration of teeth due to wider availability/too much of fluoride-containing products [toothpaste, mouthwash, supplements] or excess fluoride in tap water - Mottled teeth enamel - not a health problem; more of a cosmetic problem - *Fluoridation - 1 ppm - as a public health measure to prevent population-wide tooth decay; some water supply may contain too much fluoride (2-8 ppm)

Zinc Functions

- Occurs in very small quantities 1) Assists many (~ 100) enzymes used to metabolize CHO, PRO, fat therefore it would assist in energy metabolism. 2) Helps regulate gene expression in PRO synthesis (heme in Hg) 3) *Assists in immune reactions, liberates & transports vit. A from storage in the liver (production of active form in visual pigments) 4)* Essential to taste perception, wound healing (ex: if we have bed sores we supplement with zinc, etc), sperm production (men experiencing issues with fertility of sperm may be put on a multivitamin involving zinc), fetal development, growth & development in children 5) Involved in disposal of damaging free radicals 6) Affects behavior & learning

Types of Bottled Water in North America

- Plain water, mineral water, flavoured, vitamin, protein (in USA. This is water that has protein powder added to it. Ex of special k) - Vitamin water: be cautious we don't reach the UL especially for Niacin and Vitamin C

Potassium- Functions, Recommendations, Food Sources, Deficiency and Toxicity

- Principal positively charged ion inside body cells Functions: 1) Plays a major role in maintaining *fluid and electrolyte balance and cell integrity 2) Critical to maintaining heart beat 3) Facilitates making of proteins, nerve impulse transmission especially that of the contraction of the heart muscles Recommendations: - AI - 4700 mg/d (F/M) - No UL - Food sources: most whole fresh foods, OJ, banana, lima beans, salmon, baked potato, avocado, cantaloupe, almonds - Deficiency- dehydration leads to a loss of potassium inside of the cells, muscular weakness, hypertension or HBD, glucose tolerance impaired, metabolic acidity, Ca losses and kidney stones - Excess: muscular weakness, vomiting, stops heart if given through a vein. Overdose by mouth is not fatal. Excess K in stomach triggers a vomiting reflex to get rid of it.

Iodine- Recommendations and Food Sources

- RDA - 150 ug/d (F/M); - UL - 1100 ug/d; poison in large amounts over 2000 ug/d - Good foods sources - iodized table salt; seafoods, bakery products (dough conditioners), milk (iodine used in disinfecting milking equipment) - Iodine in food varies - iodine in soil varies in most parts of the country; plentiful in oceans (seafood= dependable source) - Choosing foods with iodine salt added or not, and if they are using an iodized table salt. Most sea salts not iodized. - Potassium iodide - used as a medication for preventing thyroid cancer caused by exposure to radioactive iodine (nuclear emergency)

Zinc- Recommendations, Deficiency and Toxicity

- RDA - 8 mg/d (F); 11 mg/d (M) - Good food sources - (a lot are protein based)- oysters, shrimps, beef steak, yogurt, enriched cereal, pork chop, leavened (with yeast) bread - Population groups at risk for deficiency - pregnant women, young children, elderly, poor Deficiency Impairs all functions resulting in: - Growth failure in children (thyroid function disturbed & slows energy metabolism); abnormal vision - Skin lesions, delayed sexual maturation, diarrhea (can lead to a further level of zinc deficiency) - Abnormal taste, loss of appetite, poor wound healing (impaired immunity), vitamin deficiencies (due to it's role in some of the vitamins) Excess - Blocks copper absorption (leads to degeneration of heart muscles in animals and could in humans as well); may reduce HDL concentration - Inhibits iron absorption from GIT due to competition with protein carrier; in the same way too much iron inhibits zinc absorption. We don't need too much, just a balanced amount. - Loss of appetite, impaired immunity - Excess zinc (from supplements like cold lozenges & sprays) excreted out - Zinc supplements can cause serious illness or even death in high enough doses

Phosphorus Recommendations

- RDA- 700mg per day for males and females - UL- 4000 mg per day - Good food sources- animal protein, cottage cheese, salmon, milk steak, navy beans • Know numbers exist but don't need to know these numbers.

Sodium- How it Influences Water Weight

- Sodium-to-water ratio is maintained tightly within body. - If blood Na (sodium) rises, thirst ensures that you will drink water; then kidneys excrete extra water along with extra Na (may cause some swelling/bloating during process). Ex: high sodium meal, that evening you may feel bloated or swollen due to sodium water balance trying to get back into equilibrium. (The more sodium you intake, the thirstier you will be resulting in drinking more water and feeling more bloated). - Body salt (& water weight) kept under control by controlling salt intake & drinking more water - Cut down on processed and fast foods which is the source of almost 75% of salt in our diet Diet-related health claim: • "A healthy diet containing foods high in K (potassium) and low in Na may reduce the risk of HBP, a risk factor for stroke & HD."

MAJOR MINERALS

- Stored in body in amounts of 5g or larger - Not more important of trace minerals, we just need higher amounts of them. - Include: Calcium, Phosphorus, Magnesium,Sulfur, Potassium, Chloride, Sodium (Carly Puts Makeup So Pat Can't See)

Iodine- Function, Deficiency and Toxicity

- The body needs small quantities, but critical for human nutrition Functions: - Part of thyroxine (thyroid hormone) - Helps regulate growth, development, BMR (metabolism) Deficiency: -* One of the worlds most common and preventable form of mental retardation: - Cretinism- irreversible mental/physical retardation of infants. It's reversible if detected within 6 months of pregnancy, if not, it is irreversible and the child has an IQ of 20. - Goiter- simple enlargement of the thyroid gland that leads to sluggish or weight gain. Excess: - Goiter-like thyroid enlargement. This is toxic, can block airways and cause suffocation. - Important to keep iodine within appropriate limits

Iron Deficiency*

- Very common! - Depleted iron stores without being anemic. - Physical work capacity & productivity impaired. - Less physically fit as they have less energy 1) Iron deficiency anemia (IDA) - severe depletion of iron stores resulting in low blood Hemoglobin; RBCs shrink & lose colour. - *Symptoms - weakness, pallor, headaches, reduced resistance to infection (increased viruses), inability to pay attention (especially in children- and sometimes misdiagnosed as ADHD), tendency to feel cold, tiredness, apathy - Most common nutrient deficiency, affecting more than 1.2 billion people worldwide 2) Pica - abnormal appetite for ice, clay, paste, soil, & other non-nutritious substances - common in pregnancy - Deficiency usually caused by malnutrition; could be due to blood loss, heavy menstrual periods, parasitic infections, ulcers & other sores, inflammation of the GIT; - In developed countries, it could also be due to over-consuming foods rich in sugar & fats and poor in nutrients - Mostly seen in poverty-stricken women and children, those mentally ill and those with kidney failure

Water Intoxication

- Water content is too high from excessive ingestion of plain water. Experienced by many athletes - Signs: headache, muscular weakness, lack of concentration, poor memory, loss of appetite - More likely to occur from plain water than from beverages or foods.

WATER

- Water makes up 60% of a persons body weight - Water is found in our: Blood vessels, cells, tissues and organs

Water Key Point

- Water provides the medium for transportation, acts as a solvent, participates in chemical reactions, provides lubrication and shock protection, and aids in temperature regulation in the human body

Zinc Key Point

- Zinc assists enzymes in all cells. Deficiencies in children causes growth retardation with sexual immaturity. Zinc supplements can reach toxic doses, but zinc in foods is nontoxic. Animal foods are the best sources

Iron Functions*

1) *Every living cell contains iron, about 80% of iron in our body is in our blood 2) Part of hemoglobin in RBCs which carries O2 from the lungs to the tissues 3) Part of myoglobin in muscles which carries & stores O2 for the muscles 4) Necessary for many enzymes in energy pathways to release energy 5) Needed to make new cells, AA, hormones, & neurotransmitters (Incredibly important mineral needed in body even though it's needed in very small amounts).

Calcium Functions

1) *Most abundant mineral in the body. About 99% of calcium stored in the bones and teeth 2) Chief part of bones, formed from calcium and phosphorus= hydroxyapatite- chief crystal in bone formation. 3) Bones serve as a bank to release calcium to body fluids when there is a decrease in blood concentration 4) Formation and dissolution of bone minerals are in constant flux. Ex: Fluorapatite- fluoride displaces the hydroxy portion which is resistant to bone dissolution (maintains bone integrity). Around 1% of body Calcium is found in the cells, several important roles: 1) Regulates transport of ions across cell membranes (nerve transmission) 2) Helps maintain normal blood pressure 3) Essential for muscle contraction, ex: heartbeat 4) Allows secretion of hormones, digestive enzymes and neurotransmitters 5) Plays an essential role in blood clotting along with Vitamin K 6) Activates cellular enzymes that regulate many important body processes.

Phosphorus Functions

1) 2nd most abundant mineral found in the body. Around 85% of phosphorus in the body is combine with calcium in the crystals of bone and teeth 2) Part of cells' genetic material (DNA, RNA) as it's essential for growth and renewal of cells. (Along with folate and V. b12 3) *Main component of cell membranes. It forms the main part of molecules of phospholipids 4) Assists in energy transfer as it carries, stores and releases energy in the body. 5) Assists many enzymes and vitamins in extracting energy from nutrients therefore phosphorus doesn't give us energy, but helps use the energy we take in from food. 6) Plays a critical role in buffering system, which maintains acid-base balance and cellular fluids as it can pick up and let go of hydrogen atoms in the body. (Hydrogen atoms make it more acidic)

Water and it's Many Functions

1) Acts as a transport vehicle by bringing nutrients to the cells 2) Acts as a cleansing agent by carrying wastes away from the cells 3) Serves as a solvent as it dissolves: minerals, vitamins, AA, glucose, etc. (fat and lipids cannot be absorbed in water, they need an emulsifying agent). 4) Actively participates in many reactions 5) Helps maintain body temperature- sweat=body's coolant. - Water is incompressible meaning that the molecules are not crowded because of this. Several important bodily functions: 1) Acts as lubricant and cushion for joints 2) Lubricates digestive and respiratory tracts and also provides mucus lining 3) Protects spinal cord and fetus from shock- when a woman is pregnant and her water breaks, this is a bag that women that explodes meaning that the baby is ready to be born 4) Keeps optimal pressure on eye retina and lens

Factors that Increase Water Needs

1) Alcohol or caffeine consumption - acts as a diuretic meaning it causes the body to secrete more fluids (1:5 ratio) 2) Cold/hot weather, dry/heated environments - In winter we may not feel like we need as much water than in the summer, but we actually do. 3) Diabetes, kidney disease, diuretics - Do not want too much or too little water- balance is key. 4) Dietary fiber, protein, salt and sugar intake - The more fibre= more water we need. Not enough water= constipation 5) Exercise - For every hour we exercise we need an extra 2-3 cups of water. 6) High altitudes- flying 7) Pregnancy and breast feeding- young or old - Increased blood volume, water surrounding the baby so we need more water. - Difficult for the elderly to make enough water 8) Prolonged diarrhea, vomiting or fever 9) Surgery, blood loss, burns, ketosis

Sodium Functions

1) Chief ion outside of the cells- extracellular fluid 2) Valuable in older times: "you are the salt of the earth" (signifies valuable). "You are not worth your salt" (signifies worthlessness). Salary comes from latin word for salt. Functions together with chloride and potassium: 1) Maintain cells' normal fluid and electrolyte balance and acid-base balance. 2) Essential to muscle contraction and nerve impulse transmission **** - Sodium is a positive ion in NaCl= table salt. Sodium makes up 40% of the weight of table salt and chloride makes up 60%. Ex: 1g of salt has 400mg of sodium, 1g of salt has 600mg of chloride. -Table salt made up of sodium and chloride.

General Functions of Minerals: Fluid Balance

1) Fluid balance (water in=water out) - Electrolytes= compounds that partly dissociate in water to form irons, such as K+ (potassium), chlorine with a positive or negative charge attached. - Fluid and electrolyte balance- this is when there are proper amounts and kinds of fluids and minerals in each fluid compartment in the body. Ex: intracellular and extracellular fluid - Fluid and electrolyte imbalance- loss of water and minerals from the cells. This disrupts the heartbeat and threatens life leading to a medical emergency!!! Can occur from vomiting or diarrhea - Affected by food and fluid intake (When minerals or other salts dissolve in water, they separate into single, electrically charged particles known as ions. These electrically charged ions are called electrolytes.)

Magnesium Functions

1) Needed for release and use of energy from food we take in. It directly affects metabolism of K (potassium), calcium, and vitamin D 2) Helps enzyme actions in the body and in normal muscular contraction and relaxation. Calcium promotes contraction, magnesium relaxes muscles afterwards. It's important we maintain an appropriate amount of Ca and Mg for our muscles to work properly, most importantly our heart muscles. 3) Assists in nerve transmission 4) Holds calcium in enamel of tooth (Barely qualifies as a major nutrient

General Functions of Minerals: Buffers

2) Buffers (molecules that help keep pH of a solution by gathering or release H+ ions (hydrogen ions). - Excess H+ makes fluid acid/ pH lower - Excess OH (hydroxide) ions make fluids basic/raise pH. - A change in pH changes structure and chemical functions of molecules. Minerals help keep this balanced in the body! - Key point: when mineral salts form electrolytes that help keep fluids in their proper compartments and buffer these fluids, permitting all life processes to take place

Sodium Intakes

Adult Canadians ages 19-30 years old's sodium consumption on average: - Males- 4000mg - Females- 2800mg WE GO OVER THE RDA FOR SODIUM - Sodium intake increases with fast food and processed food intakes - Asian people whose staple sauces and flavourings are based on soy sauce and MSG- may consume the equivalent of 30-40 grams of salt per day! - Interesting: on our tongue, the cells continue to turn over every 30 days, so if we need someone to decrease sodium intake we ask that individuals give us at least 1 month of that lower sodium diet and overtime you'll start to realize you don't miss the sodium added like you did on day 1. This is because those new taste buds become use to actual flavor of food instead of sodium - No salt= potassium chloride instead of sodium chloride- a bit better but still is salt. - Food groups that contain the greatest amount of sodium to the diet= pizza, sandwiches, submarines, hamburgers and hotdogs followed by soups.

Water Balance

Avoid dehydration and water intoxication by balancing between intake and excretion: Intake: Regulated by the brain - Liquids make up 70% of our water. Ex: coffee, tea, milk, etc. The type of liquids will affect water composition and also affects the body. Ex: coffee has a diuretic effect causing body to excrete more water. Coffee= 1:5 ratio- more excreted than taken in. - Foods make up 20% of our water - Metabolic water makes up 10% Excretion: regulated by the brain and kidneys - Urine makes up 35-50% - Sweat makes up 30% of excretion - Breath makes up 1.5% - Feces 7% - Body does not make up 100% but its an approximation - It is important to keep the body in an equilibrium of water. Listen to the body when it needs water or excretion of urine.

DASH diet

DASH= Dietary Approaches to Stop Hypertension Increase potassium and reduce sodium by: - Greatly increasing intakes of fruits and veggies, fish, low-fat dairy foods - Eating enough amounts of meats, whole grains and legumes - Eating small portions of red meat, butter, high-fat foods and sweets - Focus on greatly reducing sodium and salt by reducing intakes of processed foods. - *Diet used for people with hypertension as well as those of the generally healthy population.

Magnesium Deficiency & Excess

Deficiency can occur : - Due to inadequate intake (easily washed & peeled away during processing of certain foods), vomiting, diarrhea, alcoholism or protein malnutrition - Symptoms - weakness, uncontrollable muscle spasms (fatal if they occur in the heart), convulsions, hallucinations (mistaken for mental illness or drunkenness), appetite loss, confusion Excess: - Excess supplement or antacids. - Medications for kidney - Symptoms - diarrhea, dehydration, acid-base imbalance - People whose drinking water provides adequate magneisum experience a lower incidence of sudden death from heart failure than other people

Sodium Deficiencies & Excess

Deficiency: - No known human diets lack Na to cause a deficiency. - Muscle cramps, mental apathy, loss of appetite- this would usually be related to electrolytes, not usually sodium deficiency. Excess: - Hypertension, hypertension-related stroke (also called a cerebral hemorrhage), CVD - Salt-sensitive- those with kidney disease, diabetes, who already have HBP, those of African descent, parents who have high BP, those over the ages of 50. - Excess Na (sodium) causes increased calcium excretion as kidneys are flushing out extra water in sodium causing calcium to be excreted as well--> could lead to a calcium deficiency.

Calcium Excess & Deficiencies

Excess, results in: Kidney stones- collection/buildup of calcium in the kidneys when the kidneys are trying to filter everything out. - Calcium is not only to blame, other factors involved= excess oxalates (found in strawberries), phosphates, if someone is dehydrated. It can make you constipated. - Kidney stones interfere with other mineral absorption, specifically iron. Deficiency, results in: - Osteoporosis- adult bone loss, makes bones brittle and fragile. This is a major health problems among many older adults. - Increased need for calcium is met by increased absorption of calcium from intestine and prevents its loss from kidneys. - Low intakes of calcium may be somewhat more likely to develop cancer of the colon and rectum than those with higher intakes

Selenium

Functions: 1) Assists enzymes that work to prevent formation of free radicals and prevent oxidative harm to cells and tissues 2) Works with vit. E as an antioxidant 3) Plays a role in activating thyroid hormone (BMR regulation) Recommendations: - RDA - 55 ug/d (F/M) - UL - 400 ug/d - Good food sources: meats & shellfish, grains & veggies grown on selenium-rich soils. Selenium value in fruits and vegetables varies as soil varies from place to place. Deficiency: - Uncommon if diet is balanced of mostly unprocessed foods - Soils vary in content - Muscle degeneration & pain; cataracts of the eyes - Depressed sperm production, increased risk for prostate CA - Fragile RBCs, pancreatic damage - Growth failure in children - Heart damage (observed in China among those living in selenium-deficient areas) - Those males who have adequate selenium in bloodstreams develop prostate cancer less often than men whose blood measures are low Excess: - Possibly/most commonly from supplements (may raise risk of skin cancer) - Symptoms - diarrhea, hair loss, nerve abnormalities

MINERALS

Minerals are: - Inorganic, naturally-occuring, homogenous substances and true chemical elements (does not contain carbon). - Major minerals- essential mineral nutrients found in amounts larger than 5g in the human body. Ex: calcium, phosphorus, etc. - Trace minerals- mineral nutrients found in amounts less than 5g in human body. Ex: copper, zinc, etc. - Major and trace minerals both equally needed i the body.

Copper

Recommendations: - RDA - 900 ug/d (F/M) - UL - 10,000 ug/d - Good food sources - organ meats, seafoods, nuts & seeds, drinking water (that comes from copper plumbing pipes) Functions: 1) helps form Hemoglobin & collagen 2) part of several enzymes (oxygen handling ability) to release energy 3) plays role in handling iron and energy release & controlling free radical activity in tissues - Deficiency - rare (because of wide variety of food sources); severely disturbs growth & metabolism in children; can impair immunity & blood flow through arteries in adults - Copper deficiency been seen in severely malnourished infants fed a copper-poor milk formula - Excess - supplements can cause it; vomiting, diarrhea, liver damage