Chapter 9: Water & Minerals

Minerals that aid in fluid balance

sodium, potassium, Cl,P, Magnesium

Minerals that aid in muscle contraction & relaxation

sodium, potassium, calcium, magnesium

Minerals that aid in transmission of nerve impulses

sodium, potassium, chloride, calcium

Water is a major _________; many substances, including glucose, dissolve in water

solvent

Simple Diffusion

substances move from high to low concentration

During fetal life, _________ is crucial for normal brain development.

thyroid hormone

When do water toxicity signs & symptoms occur?

when minerals accumulate in the body to such an extent that they interfere with the functioning cells

Is it possible with a well balanced diet to consume all of the vitamins & minerals needed w/o taking a supplement?

yes

Grow retardation & sexual maturation in children are signs of a __________ deficiency.

zinc

Aldosterone

- 1 of the 2 hormones that participate in the body's effort to maintain fluid balance - adrenal glands secrete this - aldosterone signals kidneys to reduce the elimination of sodium in urine, & as a result the kidneys return the mineral & water to the general circulation

Antidiuretic hormone (ADH)

- 1 of the 2 hormones that participate in the body's efforts to maintain fluid balance - in response to dehydration, posterior pituitary gland in brain releases antidiuretic hormone - antidiuretic hormone stimulates the kidneys to conserve water

T/F: Consuming vitamin D with meals that contain iron is the best way to increase your absorption of iron.

- False - vitamin C aids in the absorption of iron & should be consumed at meals when iron rich foods are present to aid in the absorption

Minerals

- group of elements in Earth's rocks, soils, & natural water resources; unlike vitamins, they're indestructible - BUT, they're water soluble & can leach out of food into cooking water - cant be synthesized - plants: obtain minerals from soil/ fertilizer - animals: obtain minerals when they consume plants & other animals or substances that contain them - ex: iron, calcium

The DASH diet used to help lower blood pressure is:

- high in fruits & veggies - low in cholesterol, sodium, saturated fats

Manganese

- important component & activator of many enzymes in the body - role in wound healing, metabolism, bone & cartilage formation & antioxidant function

Hemoglobin

- iron-containing protein in red blood cells that transports oxygen to tissues & some CO2 away from tissues - responsible for the red color of oxygenated blood

Importance of Potassium

- key role in maintaining proper fluid balance - associated with lower BP values - necessary for transmitting nerve impulses, contracting muscles - maintaining normal kidney function

Importance of Sodium

- maintaining normal fluid balance - necessary for transmission of impulses by nerves - transporting small substances (i.e. glucose, amino acids) into cells - functioning of muscles

Compared to plant foods, animals foods tend to be __(more/less)__ reliable sources of minerals, such as iron & calcium. why?

- more - b/c they have higher concentrations of these minerals - plant foods can contain substances that reduce the bioavailability of minerals, particularly calcium, zinc, & iron

Lean muscle tissue contains ___(more/less)__ water than fat tissue. By how much?

- more - lean: about 73% water - fat tissue: about 20% water

What happens if you lose close to 4% of body weight in fluids?

- muscles lose considerable amounts of strength & endurance

Function of zinc

- necessary for wound healing - sense of taste and smell - DNA synthesis - healthy skin - proper functioning of the immune system - essential for growth & development during pregnancy, childhood, adolescence

Fluoride

- not an essential nutrient - strengthens bones & teeth when ingested in small amts.

Increasing bone density when a person is young is the best defense against osteoporosis. This is accomplished by:

- obtaining adequate amounts of fluid - exposing skin to sunlight which stimulates the body's ability to form vitamin D; tho some need to take calcium & vit. D supplements - performing weight bearing exercises

Functions of water

- participates directly in chemical reactions (ex. digesting food) - transporting substances - removing waste products - lubricating tissues - regulating body temp & acid-base balance (proper blood pH) - major component of blood, saliva, sweat, tears, mucus, & fluid in joints

Who requires special solutions of water & electrolytes to prevent dehydration?

- people who are sick: esp. kids w/ fever, vomiting, diarrhea, increased perspiration

The AI of 1500mg/day for sodium does not apply to who:

- people who perspire heavily (ex. marathon runners) - people who work in extremely hot conditions

Sources of Magnesium

- plant foods are the richest sources - spinach, green leafy vegetables, whole grains, beans, nuts, seeds, chocolate

Describe the thirst response

- primary regulator of fluid intake - alerts you to the need to replenish water that was lost by sweating, etc. - stimulates people to drink fluids before severe dehydration occurs - people who are dehydrated & older than 60 dont sense thirst as accurately as younger adults - most people meet their water AI's by letting thirst be their guide

Dehydration

- rapid weight loss is a sign - very 16oz. (~0.5L) of water that the body loses represents 1lb. of body weight

Function of Kidneys

- remove drugs & metabolic waste products (i.e. urea) from bloodstream

Importance of Iodine

- required for normal thyroid function & for production of 2 thyroid hormones (collectively referred to as *thyroid hormone*)

Other food additives that contain sodium include:

- sodium nitrate - sodium citrate - monosodium glutamate (MSG): seasoning thats often added to foods served in chinese restaurants

__________ colored urine can indicate adequate hydration, whereas ______ colored urine may be a sign of dehydration.

- straw colored (light yellow) - dark

What can you do to enhance the absorption of a calcium supplement?

- taking only 500mg of calcium - ingesting it with meals - choose a supplement with vitamin D

Iodine Deficiency

- thyroid produces insufficient amounts of thyroid hormone & goiter develops - as a result of lack of thyroid hormone, iodine deficient people generally have low metabolic rates & elevated blood cholesterol levels - signs/ symptoms: fatigue, difficulty concentrating on mental tasks, weight gain, intolerance of cold temperatures, constipation, dry skin

Copper

- used to make several enzymes that act as antioxidants - involved in iron metabolism, immune function, collagen production

What are some foods that are among the richest sources of calcium?

- whole grain total cereal - cheese - yogurt - sardines - soy milk - milk - turnip greens - kale - tofu - black beans - ice cream

Sources of Iron

- whole grain total ready to eat cereal, baked beans, yosters, beef liver, pumpkin seeds, clams, peas, kidney beans - some of the iron is meat is present as hemoglobin & myoglobin; these forms are collectively referred to as *heme iron* - the remaining iron in meat, as well as iron in veggies, grains, supplements is *nonheme iron*

Sources of Zinc

- widespread in foods - red meat & poultry supply most of the zinc in the typical American diet

Minerals with known or possible roles in the body

1. major minerals: Ca, Cl-, Mg, P, K, Na, S 2. trace minerals: Cr(chromium), F, Cu (copper), I, Fe, Mn (manganese), Molybdenum (Mo), Selenium (Se), Zn (zinc) 3. Possible essential minerals: Arsenic, Boron, Lithium, Nickel, Silicon, vanadium (V)

Essential minerals are classified into what groups

1. major minerals: we require 100mg or more 2. trace minerals: less than 100mg 3. possible essential: body contains v v small amts. of these

Rank where water is lost in the body in order from the greatest source of loss to the least.

1. urine 2. insensible perspiration & sweat 3. expired air 4. feces

If extracellular fluid has an excess of sodium ions, what occurs?

1. water moves out of cells 2. as a result, cells shrink & die b/c they lack enough intracellular fluid to function

In the U.S., iron deficiency is the most common nutritional deficiency. An estimated _________ American children & adolescents have iron deficiency anemia.

16 million

What is the RDA for iron for adult women

18mg/ day

An average healthy adult consumes & produces ~_____mL of water & eliminates about ______mL of water daily.

2500mL

According to the World Health Organization, over _____% of the world's population suffers from anemia, & many cases of the condition are due to iron deficiency.

30%

About _____% of our total water intake is from water & other beverages; food supplies the remaining amount of our water intake

80%

Safety standards for bottled water are similar to those established by the _______ for tap water.

EPA

The body increases fluid conservation by producing hormones. The ______________ hormone forces the kidneys to conserve water. The kidneys respond by reducing urine flow.

antidiuretic hormone (ADH)

Functions of calcium

blood clotting, bone building, muscle function

According to the FDA guidelines, who is responsible for producing safe water products?

bottled water manufacturers

Sources of Selenium

brazil nuts, oysters, fish, egg noodles, turkey, sunflower seeds, ground beef, egg, baked beans, whole wheat bread, yogurt, soy milk, mushrooms

Leading Sources of Dietary Sodium In the United States

breads & rolls, deli meats, pizza, soups, cheese, salty snacks, dishes made with meat (ex. meatloaf w/ tomato sauce)

Minerals that aid in blood clotting

calcium

Minerals that aid in bone health

calcium, phosphorus, iron, zinc, copper, manganese, fluoride, magnesium

Minerals that aid in growth & development

calcium, phosphorus, zinc

Many minerals are components of various enzymes, hormones, or other organic molecules, such as:

cobalt in vitamin B12, iron in hemoglobin, & sulfur in amino acids methionine & cysteine

Some minerals, such as copper and magnesium, work as ____________, enabling various proteins, such as enzymes, to function.

cofactors

What drinks often contain caffeine of caffeine related compounds

coffee, tea, energy drinks

What happens if you lose 20% of body weight in fluids?

coma & death are likely

After RBCs die, the body breaks them down and:

conserves the iron from hemoglobin

Symptoms of iron toxicity include:

diarrhea & vomiting

Caffeine is a ________, which is a substance that increases urine production.

diuretic

Overall, minerals from animal products are better absorbed than those from plants b/c binders such as ____________ are not present to hinder absorption

fiber

What 3 foods provide most of the calcium in American diets?

fluid milk, yogurt, cheese

Most of the sodium Americans consume is from:

foods available from restaurants & the salt that is added to food during processing (including curing, pickling, canning)

Hereditary Hemachromatosis

genetic disease that causes people to absorb too much iron, resulting in iron overload

A high- sodium diet is associated with increased risk of ___________

hypertension

In what country was zinc deficiency first discovered

iran

Minerals that aid in cellular metabolism

iron, calcium, phosphorus, magnesium, zinc, chromium, iodine, copper, manganese

Bok Choy is a good source of minerals, especially _____, _____, & _____. the vegetable also contains high amounts of vitamin C.

iron, calcium, potassium

Minerals that aid in RBC formation

iron, copper

Myoglobin

iron-containing protein in muscle cells that controls oxygen uptake from RBCs

The water consumed in caffeinated beverages __(is/is not)___ completely lost in urine, do drinking these fluids may still contribute to meeting your water needs.

is not

Sometimes, minerals & waste products settle out of urine & collect into crystals. If the crystals enlarge & form a hard mass, the object is called a __________. These often contain the mineral calcium.

kidney stone

Magnesium toxicity most likely results from consuming excess _________

laxatives, antacids, or dietary supplements that contain it

Some ions, such as _______ and ______ are cofactors.

magnesium & copper

Groups of minerals work together to:

maintain good health

The body's ability to absorb & use minerals (bioavailability) depends on _________

many factors

_____ is a poor source of iron

milk

Many medical researchers think some people are genetically "sodium sensitive". A person who is sodium sensitive is:

more likely to develop hypertension as a result of consuming a high sodium diet than an individual who lacks this sensitivity

Many minerals have a __(wide/narrow)__ range of safe intake; therefore it's easy to consume a toxic amount, especially by taking supplements that contain only a particular mineral.

narrow

Describe "hard" water

naturally contains a variety of minerals: calcium, magnesium, sulfur, iron & zinc

Obtaining adequate amounts of calcium from foods and performing weight bearing exercises are good ways for a young person to prevent _________ later in life.

osteoporosis

Signs & Symptoms of Iron Deficiency Anemia

pale skin, fatigue & weakness, irritability, difficulty concentrating and thinking, brittle nails, headache

What happens if you lose 7- 10% of body weight in fluids?

results in severe weakness

Minerals that aid in Antioxidant Defense

selenium ,zinc, copper, manganese

Tips to reduce your sodium intake

- Read the Nutrition Facts panels before purchasing packaged foods to determine sodium contents of the items. - Prepare homemade meals and snacks as much as possible so you have control over your salt intake. - Do not add salt while preparing foods, even though instructions tell you to "add salt." - Taste your food before salting it - Adjust to eating foods with less salt in them. - Do not keep a salt shaker on your table. - When ordering items in restaurants, request that no salt be added to your food while it is being prepared.

Sulfur

- a component of several organic compounds, including amino acids methionine & cysteine, & the vitamins biotin & thiamin - essential for activity of many enzymes & as part of antioxidant molecules - protein rich sources are the best food sources of sulfur

Major Risk Factors of Hypertension

- advanced age - African Am. ancestry - obesity - physical inactivity - smoking cigs - excess alc & sodium intakes

Calcium

- all cells need it - more than 99% of the body's Ca is in an inorganic compound that forms the structural component of bones & teeth

Who specifically needs to stay properly hydrated to avoid dehydration & heat related illnesses such as heat exhaustion

- athletes - ppl who work/ exercise outdoors (esp. in hot conditions)

Why is advanced age a risk factor of hypertension

- b/c BP usually increases w/ age, probably in part b/c plaque builds up in arteries (atherosclerosis) & interferes w/ normal functioning of the blood vessels - healthy arteries are flexible tubes that expand w/ each heartbeat & recoil in b/w beats

Why do vegetarians have a higher risk of iron deficiency- related disorders than people who eat meat?

- b/c meat provides heme iron - combining a small amt. of meat w/ plant foods improves the bioavailability of the plant's nonheme iron - some plants contain high amounts of oxalic acid & phytic acid- substances that can depress iron absorption - on the other hand, vegetarian diets are usually rich in vitamin C, a factor that increases nonheme iron absorption

Perspiration

- body water that is secreted by sweat glands in skin - when it reaches the skin's surface, it evaporates into the air - this process helps cool the body & maintain its normal temp

Water intoxication

- can occur when an excessive amount of water is consumed in a short time period or kidneys have difficulty filtering water from blood - excess water dilutes the sodium conc. of blood, disrupting water balance - as a result of the imbalance, too much water enters cells, including brain cells - signs/ symptoms: drowsiness, nausea, vomiting, confusion, inability to coordinate muscular movements, weight gain

Fluorosis

- caused by long term consumption of too much fluoride - skeletal fluorosis: excess fluoride builds up in bones, causing joint stiffness & bone pain

What happens if you lose 1-2% of your usual body weight in fluids?

- causes fatigue & thirst - ex: if you weigh 150lbs, & u drop 3lbs after exercising in hot conditions, you've lost 2% of your body weight, primarily as water weight

Osteoporosis

- chronic disease characterized by loss of bone mass & reduced bone structure - people w/ this have weak bones that are susceptible to

Cretinism

- common in infants that are born to iodine deficient women - babies w/ this have permanent brain damage, reduced intellectual functioning & growth retardation - not treatable

Hypercalcemia

- condition characterized by a higher-than-normal concentration of calcium in blood - symptoms/ signs: bone pain, muscle weakness, fatigue; people w/ this can develop kidney stones

Hypertension

- condition characterized by persistently elevated blood pressure - serious public health problem in the U.S

Osmosis

- diffusion of a solvent (water) thru a selectively permeable membrane - concentration of substances dissolved in water influences osmosis - water moves from low solute concentration to high solute concentration

As a food additive, what does salt do?

- enhances flavors - can prevent the growth of microorganisms responsible for food spoilage

Importance of Chloride

- essential for maintaining proper fluid & acid-base balance - needed for transmission of nerve impulses & production of HCl in the stomach

Factors that influence bioavailability of zinc include:

- excess dietary copper - excess dietary iron - the body's need for zinc

Sources of Water

- fruit juice, milk, soup, coffee, tea, soft drinks, flavored bottled water - most solid foods contain some - fruits & veggies: contain 60-95% water weight

Iron

a component of hemoglobin & myoglobin - primary function: aid in O2 transportation

Cofactor

a metallic ion or small molecule that activates certain chemical reactions

Adequate Intake (AI) for total water intake is:

a. young women: ~11 cups (2.7L) b. young men: ~15.5 cups (3.7L)