Micronutrients FINAL water and minerals

how much percent of the body is water?

50-70%

Approximately how much water does a person need each day to stay healthy? Identify at least two situations that increase the need for water. Then list three sources of water in the average person's diet?

9 cups for women; 13 cups for men Exercise - marathon training, caffeine consumption Fruits, vegetables, beverages

Chief functions: boron

Metabolism of steroid hormones

Chief functions: Nickel

activates enzymes

In terms of total amounts in the body, calcium and phosphorus are the first and second most abundant minerals, respectively. Name two ways in which phosphorus and calcium are alike and two ways in which they differ?

alike - bone building & found in dairy Differ - phosphorus: cell membranes; calcium not Phosphorus in meat; calcium is not

zinc soucres

animal protein

FOOD SOURCES:selenium

animal proteins

manganese function

antioxidant protection

Chief functions: silicon

bone formation

calcium function

bone structure, blood clotting, muscle contraction, nerve transmission, cell metabolism

What might you tell a 12-year-old child about the importance of consuming sufficient calcium?

builds strong bones, muscle contraction, blood clotting

Chief functions: copper

can pull iron from stores & cross-linking in collagen formation & antioxidant enzymes

water is a medium for what?

chemical reactions, temperature regulation, lubrication and acid-base regulation

Explain three key functions of iron in the human body.

cofactor for several enzyme systems, transports oxygen from lungs to tissues, component of hemoglobin, myoglobin and cytochromes (carry iron in the blood)

phosphorus found in

dairy and meat

FOOD SOURCES OF MAJOR MINERALS: phosphorus

dairy, bakery products, meat

What factors increase the absorption of dietary iron?

depends on body's need & the form of iron (plant/animal bioavailability)

FOOD SOURCES: flouride

drinking water, seafood

phosphorus function

enzumes, metabolic compounds, cell membranes, bones

Chief functions: magnesium

enzyme systems & antioxidant protection

zinc functions

enzyme systems, stabalized membranes, growth, antioxidant protection, immune function, sexual development

Chief functions: chromium

glucose uptake in cells & enhances insulin action

iron is a critical component of hemoglobin, myoglobin, and cytochromes 2/3 of the body's iron is found in ____ low intake of iron = anemia overaborption = hemochromatosis

hemoglobin

Why are most minerals present in higher concentrations in animal foods than in plant foods?

highest amounts and best bioavailablity through animal sources AND refinement of grains and plant sources strips minerals away

What is anemia? Specific anemias?

impairment in transporting oxygen in the blood. Iron causes microcytic anemia and hypochromic anemia - small and less colorful blood cells Vitamins e, k, b6, folate, b12, iron and copper can cause anemia - processes affect each other

chromium function

insulin action

FOOD SOURCES OF MAJOR MINERALS: sodium

iodized salt

FOOD SOURCES: iodide

iodized salt

copper deficiency can result in

iron deficiency

FOOD SOURCES: copper

liver, whole grains

Describes the relationship between magnesium and the function/ health of the heart.

lowers blood pressure and reduces chance of heart rhythm abnormalities

choride and function

major negative ion outside cells, aids hydrochloric acid, nerve and immune functions

potassium

major positive ion inside cell

sodium and function

major positive ion ouside of cell, fluid balance & nerve impulse transmission

FOOD SOURCES: iron

meat

chromium sources

meats and whole grains

FOOD SOURCES: chromium

meats, whole grains

FOOD SOURCES OF MAJOR MINERALS: calcium

milk, dairy products

FOOD SOURCES OF MAJOR MINERALS: potassium

milk, fruits and vegetables

magnesium functions

nerve and heart function, activator for enzymes

Within what physiological system do sodium, potassium, and calcium interact? What are the individual roles of these minerals in this system?

neurotransmission, balance and bone building

Why does zinc affect so many body processes?

over 50 enzymes need zinc to function

FOOD SOURCES: molybdenum

plant sources

magnesium found in

plants

How is water eliminated from the body? What psychological forces regulate this output?

primarily through urine; also through bile and feces Renal functions (kidney)

Chief functions: fluoride

protects bones

FOOD SOURCES: zinc

red meat

Besides water, how can you receive fluoride?

seafood, tea

What is the relationship between sodium and water balance, and how is the relationship monitored as well as maintained in the body?

sodium is a major positive ion in extracellular fluid and a key factor in regulating body fluids

What is the main physiological difference between teeth and bones?

teeth have enamel and bones do not

What is a balance study, and why is it only a limited tool in evaluating the need for trace minerals?

the primary method used to set trace mineral nutrient needs - its expensive and can only determine dietary amount needed to maintain a specific pool, but we don't know if that leads to overall good health or not - NOT CONCLUSIVE

Identify four factors that influence the bioavailability of minerals from food

vitamins can improve mineral absorption, minerals compete with each other for absorption (same size), influenced by non-mineral substances in the diet, PHYTIC AND OXALIC ACID make minerals less available to the body

FOOD SOURCES: manganese

whole grains

manganese sources

whole grains, legumes, teas

FOOD SOURCES OF MAJOR MINERALS: magnesium

whole grains, vegetables, nuts and seeds