Nutrition Ch 8 Water and Minerals
compounds in tea, especially black tea, and coffee that bind iron
tannins
I assist pancreas with digestive and insulin functions
zinc
one gram of salt contains how much sodium?
1g NaCl contains 400mg Na+, thus *sodium contributes 40% of NaCls weight*
Why is F beneficial in the diet?
*Flouride: reduces incidence of dental carries* 1. displaces hydroxy part of hydroxyapatite making flourapatite which enlarges calcium crystals in bones/teeth, decreasing susceptibility to demineralizaton. 2. promotes remineralization of early lesions of the enamel that may otherwise progress into caries 3. acts directly on bacteria of plaque, suppressing their metabolism and reducing the amount of tooth-destroying acid they produce.
What negative things are associated with Se deficiency?
*Foods in US soils supply enough Se so this isn't a prob for us, but in other countries, Se deficiencies cause a type of heart disease. * Also, shortage of Se in cells may increase inflammation because Se helps with antioxidant action... recall that a role of Se is: *antioxidant activity*: assists with a group of enzymes, that along with Vit E, work to prevent formation of free radicals and prevent oxidative harm to cells and tissues.
What are two things that enhance iron absorption? What type of iron do they help you absorb?
*MFP factor* found in *M*eat, *F*ish and *P*oultry, promotes absorption of *non-heme* iron from other foods eaten at the same meal. *Vitamin C*: improves absorption of *non-heme* iron. For ex, when you eat dried fruit, strawberries or watermelon, the Vitamin C helps you absorb the non-heme iron in these foods. Class notes say "can triple nonheme iron absorption from foods eaten at same meal."
How can iron-deficiency lead to anemia?
*Without enough iron, you can't make enough hemoglobin to fill new cells. * 1. This causes rbc shrinkage and color loss. -This causes shortage of hemoglobin to deliver sufficient oxygen to tissues. -iron deficiency thus limits cell's oxygen and energy metabolism.
What do we call this?severe depletion of iron stores resulting in low hemoglobin, so there is not enough to fill new blood cells.
*anemia (from iron deficiency)* Without enough iron, you can't make enough hemoglobin to fill new cells. 1. This causes rbc shrinkage and color loss. -This causes shortage of hemoglobin to deliver sufficient oxygen to tissues. -iron deficiency thus limits cell's oxygen and energy metabolism.
Key Point Magnesium is stored in ______ and can be drawn out for use by the cells
*bones* recall that 1 oz is present in body of 130 lb person. -Half in bones -other half in muscles, heart, liver, soft tissues -1% in bones
Ca and P are both essential to bone *formation*. Why?
*calcium phosphate salts crystallize on a foundation material composed of the protein collagen.* The resulting hydroxyapatite crystals invade the collagen and gradually lend more and more rigidity to a youngster's maturing bones. teeth are formed in similar way: hydroxyapatite crystals form on a collagen matrix to create the dentin that gives strength to teeth. (flouride comes and may displace hydroxy to form fluoroapaite to resist dismantling of teeth)
Signs of dehydration include:
*headache, fatigue, confusion, forgetfulness, tachycardia. sweating stops* Mild dehydration which is less than 5% loss of body weight: thirst. sudden weight loss, rough dry skin, dry mouth/throat/body linings, tachycardia, lack of energy, weakness, hypotension, reduced urine, decreased mental functioning, decreased athletic performance, fever, increased body temp, fever, delirium.
Iron occurs in two forms in foods. Some is bound into _____ and some is bound in to _____. *How does the form affect absorption?*
*heme*: the iron-containing part of hemoglobin and myoglobin in meat, poultry, and fish. *non-heme iron*: dietary iron not associated with hemoglobin; the iron of plants and other sources. it can be found in meats though. --healthy people with adequate iron stores *absorb heme @ rate of 23%* over wide range of meat intakes. -People *absorb nonheme at 2-20%* depending on dietary factors and iron stores. -Increase iron absorption: heme form of iron, vitamin C, MFP factor -Hinder absorption: nonheme form of iron, tea/coffee, calcium and phosphorus, phytates/tannins/fiber.
______: the iron-containing part of hemoglobin and myoglobin; found in meat, poultry and fish. _______: dietary iron not associated with hemoglobin; the iron of plants and other sources. it can be found in meats though.
*heme*: the iron-containing part of hemogobin and myoglobin; found in meat, poultry and fish. *non-heme iron*: dietary iron not associated with hemoglobin; the iron of plants and other sources. it can be found in meats though.
the chief crystal of bone formed from calcium and phosphorus
*hydroxyapatite * calcium phosphate salts crystallize on a foundation material composed of the protein collagen. The resulting hydroxyapatite crystals invade the collagen and gradually lend more and more rigidity to a youngster's maturing bones. teeth are formed in similar way: hydroxyapatite crystals form on a collagen matrix to create the dentin that gives strength to teeth. (flouride comes and may displace hydroxy to form fluoroapaite to resist dismantling of teeth)
Low calcium and potassium intakes are linked to ______
*hypertension* note that low potassium, esp when combined with high sodium leads to hypertension (since Na is outside cells, you'd need a lot more water to even things out...thus hptxn) diets low in sodium and ample potassium prevent and correct hypertension
_______ must be available for thyroxine to be synthesized by the ______. Thyroxine then regulates:
*iodine* must be available for thyrozine to be synthesized by the *thyroid gland* Thyroxine regulates the body's metabolic rate, temp, reproduction, growth, heart functioning and more.
_______ is the condition of having depleted iron stores, which at the extreme, causes a type of anemia called _______.
*iron deficiency* is the condition of having depleted iron stores, which at the extreme, causes a *iron-deficiency anemia*.
____ is called "the body's gold" because:
*iron* is called the body's gold because *it is a precious mineral to be hoarded.*
Define MINERALS, MAJOR MINERALS and TRACE MINERALS
*minerals*= naturally occurring, inorganic, homogeneous substances; chemical elements *major*=essential mineral nutrients required in the adult diet in amounts more than 100 mg per day. *trace* = need less than 100 mg major minerals: Calcium, Phosphorus, Potassium, Sulfur, Sodium, Chloride, Magnesium. trace minerals: Iron, Zinc, Copper, Manganese, Iodine, Selenium
Who are "salt-sensitive" people?
-people age 51 and up -all African Americans -everyone with hypertension, diabetes, chronic kidney disease
Where do you find Mg in the body?
1 oz is present in body of 130 lb person. -Half in bones -other half in muscles, heart, liver, soft tissues -1% in fluids
Some substances inhibit iron absorption:
1. *Calcium and Phosphorus* in milk: 2. *Tannins* of tea and coffee: compounds that bind iron 3. *Phytates* that accompany fiber in lightly processed legumes and whole-grain cereeals 4. *nonheme form of iron*
Roles of Iron
1. *Carries oxygen* Iron in *Hemoglobin* in red blood cells, carries oxygen from lungs to body tissues. Iron in *Myoglobin* in muscle cells, holds and stores oxygen for muscle use. 2. *part of dozens of enzymes*, particularly those involved in energy metabolism. 3. *needed to make new cells, amino acids, hormones, and neurotransmitters*
Iodine deficiency leads to....
1. *Goiter*: enlargement of the thyroid gland as it tries to filter the iodine out of your blood. 2. feeling cold, sluggishness, forgetfulness, weight gain 3. fetal death during pregnancy 4. *cretinism*: irreversible mental/physical retardation in the infant. much of the retardation can be averted if mom's deficiency is detected/treated within first 6 mo of preg
These dietary factors increase heme and non-heme iron absorption
1. *Heme form of iron* 2. *Vitamin C*: can triple non heme iron absorption from same meal 3. *Meat Fish Poultry (MFP) factor*, enhances absorption of nonheme iron eaten at same meal
What factors can affect absorption of calcium?
1. *age*: adults absorb 25-30% of calcium they ingest. preg women doubles absorption. infants absorb 60% calcium in breast milk. Puberty absorb 35% of calcium they consume. 2.* vitamin D status* 3. *calcium content in diet*: body absorbs more when habitual intakes are low or vice versa 4. *calcium binders in food*: phytates in whole grains, oxalate in vegetables interfere with absorption 5. *physical activity*
What are the roles of Selenium in the body?
1. *antioxidant activity*: assists with a group of enzymes, that along with Vit E, work to prevent formation of free radicals and prevent oxidative harm to cells and tissues. Book also states: 2. selenium-containing enzymes are needed to assist the iodine-containing thyroid hormones that regulate metabolism.
Your body is sensitive to increased need for calcium, but sends no signals to the conscious brain to indicate Ca need. Instead, which organ systems quietly respond to need:
1. Intestines: increase absorption of Ca from intestine (w help from Vitamin D) 2. Kidneys: prevent Ca loss in urine 3. bones release more calcium into blood.
All body cells must have phosphorus for these functions:
1. P salts are critical *buffers*, helping to maintain the acid-base balance of cellular fluids. 2. Phosphorus is *part of the DNA and RNA* of every cell and thus is *essential for growth and renewal.* 3. *ATP*. Phosphorus compounds carry, store and release energy in the metabolism of energy nutrients. 4. Phosphorus compounds assist enzymes and vitamins in extracting energy from nutrients 5. Form part of *phospholipids, *that are principal components of cell membranes
What are the roles of Zinc?
1. Works with proteins in every organ and tissue 2. helps more than 50 enzymes to do various tasks: a. protect cell structures against damage from oxidation disposing of free radicals b. make parts of the cell's genetic material c. make heme in hg d. assist pancreas with digestive and insulin functions e. help metabolize cho/pro/fat f. needed to produce active form of vitamin A in visual pigments g. liberates vitamin A from storage in liver 3. Assists in proper immune functioning 4. essential to wound healing, taste perception, sperm production, growth and development in children.
What are the roles of Sodium in the body?
1. chief ion used to maintain volume of fluid outside cells 2. helps maintain acid-base balance 3. essential to muscle contraction and nerve transmission
How does an iron pan affect iron content in food?
1. cooking in an iron pan...when the acidic food is cooked in the pain which contains iron salts, it increases in your food. 2. drying in iron pan....dried peaches and raisins contain more iron than fresh because they are dried in iron pans.
When the hypothalamus in your brain senses concentrated blood particles, low cell fluid volume or low blood pressure, what happens?
1. hypothalamus sends nerve impulses to your brain that register as thirst. 2. hypothalamus sends signal to *pituitary gland* to release hormone that goes to kidneys and tells them to retain water. 3. kidneys shift water back into the bloodstream -Kidneys can also evaluate sodium concentration on their own and retain water because of that
99% of calcium is stored in bones and teeth, where it places two important roles:
1. integral part of bone structure 2. bank that can release calcium to body fluids, even at the tiniest drop in blood calcium calculations
Potassium plays a major role in 1. 2.
1. maintaining fluid/electrolyte balance and cell integrity. 2. helps maintain heart beat note that during nerve impulse transmission and muscle contraction, K and Na briefly trade places across cell membrane, cell then pumps them back into place.
What are the roles of iodine?
1. part of *thyroxine* hormone made by the thyroid gland to regulate the body's metabolic rate, temperature, reproduction, growth, heart functioning and more.
Zinc deficiency leads to
1. problems in pregnancy/infancy/early childhood *recall the 17 year old who looks like he is 7 due to zinc-deficiency growth retardation* 2. altered digestive function/diarrhea 3. *drastically impairs immune response, making infections likely* and slowing wound healing
The 1% of body calcium that isn't in bone, bathes and fills cells. Here calcium's major roles are:
1. regulate txp of ions across cell membranes...particularly important in nerve transmission 2. help maintain normal bp 3. play role in clotting blood 4. essential for muscle contraction/heart beat 5. allow secretion of hormones, digestive enzymes, neurotransmitters 6. activate cellular enzymes that regulate many processes
What is the role of sulfur in your body?
1. sulfur-containing amino acids play important role in helping strands of protein assume their functional shape. skin, hair, nails contain some of the body's more rigid proteins, which have a high sulfur content
What are the roles of water in the body?
1. universal solvent: carries nutrients thru the body, 2. participates in chemical reactions...because it is part of cytoplasm and blood 3. cleanses the blood of wastes/rids toxins via the kidneys 4. lubes joints as part of synovial fluid 5. cushions/serves as shock absorber for eyes, spinal cord, joints, amniotic fluid 6. coolant: aids in maintaining body temp by sweating
In most well-fed people, only about __ to __ percent of the iron in the body is absorbed
10-15%
DRI recommends that given a normal diet and moderate environment, a man needs about ___ cups of water and a woman needs __ cups
13, 9. This amount provides about 80% of body's daily water needs.
Beverage consumption represents __% of a young woman's daily calorie intake
19%
After __ years of age, the skeleton no longer adds significantly to bone density. After about __ years, regardless of calcium intake, bones begin to lose density but loss can be slowed by diet high in enough calcium and phys activity.
26, 40
A __% loss of body fluid leads to severe dehydration
5% symptoms are pale skin, cyanosis, ams, rapid/shallow breathing, weak/rapid/irregular pulse, thickening of blood, shock, seizures, coma, death
Water constitutes ___% of the volume of most fruits and veg and at least __% of many meats and cheeses
95% 50%
__% of calcium is stored in bones and teeth __% is stored in blood or being used by cells
99% and 1%
Key bone minerals include: Key bone vitamins include: Key energy nutrient:
A, D, K, C. Calcium, phosphorus, magnesium, Protein
What are the symptoms of iron deficiency anemia?
As iron deficiency limits cell's oxygen and energy metabolism, you develop *fatigue, weakness, apathy, headaches, pallor/pale skin, intolerance to cold, inability to pay attention*
As per Wikipedia, Anemia is usually defined as a decrease in the amount of __________or the amount of ______in the blood. It can also be defined as a lowered ability of the blood to carry ______.
As per Wikipedia, Anemia is usually defined as a decrease in the amount of *red blood cells (RBCs)* or the amount of *hemoglobin* in the blood. It can also be defined as a lowered ability of the blood to carry *oxygen.*
Why is iron toxic in large amounts?
Because of increased oxidative stress in body tissues
If you have low blood calcium, what happens next?
Body is sensitive to increased need for calcium, but sends no signals to the conscious brain to indicate Ca need. Instead, 3 organ systems quietly respond: Intestines: increased absorption of calcium with help from vitamin D. Kidneys: decrease their loss of Calcium. Bones: release more calcium into blood
If your dietary intake of Mg dips too low, how does your body compensate?
Bones: body taps the magnesium supply in bones Kidneys: can conserve magnesium
I am one of the metals that soft water can more easily dissolve from your pipes. I can harm body by displacing zinc and disturbing copper and iron transfer during pregnancy; I am suspected in promoting hypertension
Cadmium!
What is the most abundant mineral in the body?
Calcium
Chemically, sodium is the ______ in the compound sodium chloride
Chemically, Na is the positive ion, Na+ in the compound NaCl aka table salt aka sodium Chloride. Na+ and Cl-
Key Point __________ is responsible for stomach acidity and assists in maintaining proper body chemistry.
Chloride -Cl- is major neg ion outside cells. -Chloride accompanies sodium outside cells, and so helps to maintain the crucial fluid balances....i.e. acid-base and electrolyte balances. -also part of HCl in stomach
What does Chloride help to maintain?
Chloride accompanies sodium outside cells, and so helps to maintain the crucial fluid balances....i.e. acid-base and electrolyte balances.
The major negative ion in the body is _______. Where is it found in the body?
Chloride aka Cl- 1. accompanies Na outside cells 2. also inside cells with K 3. HCl in stomach
In the fluids outside cells, _______ accompanies sodium and so helps to maintain the crucial fluid balances....i.e. acid-base and electrolyte balances.
Cl-
______ is a proven eating pattern that can help people to reduce blood pressure by reducing __ intake and increasing ___intake
DASH diet Dietary Approaches to Stop Hypertension is a proven eating pattern that can help people to reduce blood pressure by reducing Sodium intake/increasing Potassium intake. Diet calls for increased intakes of potassium-rich fruits and vegetables. Limits red meat, butter, other high fat-foods and sweets.
Excessive intakes of iodine can lead to
DEATH! UL = 1,000 micrograms per day for an adult. Harm may begin at 800 micrograms per day. *less than a half-teaspoon of iodized salt meets the entire recommendation: DRI = 150 micrograms
In the body, most of the Iron, aka __ on the periodic table, is found in two proteins: ______ and _______
Fe is a component of two proteins, hemoglobin in red blood cells and myoglobin in muscle cells.
Excess ______ discolors teeth and weakens bones; large doses are toxic
Flouride
In developing teeth and bones, flouride replaces the ______ portion of ______ to form _______, which enlarges calcium crystals in bones and teeth decreasing their susceptibility to demineralization.
Flouride replaces hydroxyl in hydroxyapatite to form fluroapatite. *Flouride: reduces incidence of dental carries* 1. displaces hydroxy part of hydroxyapatite making flourapatite which enlarges calcium crystals in bones/teeth, decreasing susceptibility to demineralizaton. 2. promotes remineralization of early lesions of the enamel that may otherwise progress into caries 3. acts directly on bacteria of plaque, suppressing their metabolism and reducing the amount of tooth-destroying acid they produce.
_______ is a mineral that is not essential to life, but is beneficial in the diet.
Flouride.
The richest sources of potassium include:
Fresh foods....potassium is found inside all living cells and cells remain intact until foods are processed. Whole vegetables and fruit Milk Fish
In pure water, a small amount of H2O molecules exist as __ and __. What happens when a mineral dissolves in pure water?
H+ and OH- ions -they exist in equilibrium When a mineral dissolves in pure water, they may give rise to H+ ions which lowers pH or OH- ions which increase pH.
I am the hormone secreted by the liver in response to elevated blood iron. To reduce blood iron levels, I reduce iron's absorption from the intestine and its release from storage.
HEPCIDIN
Compare hard water and soft water
Hard: high concentrations of *Calcium and Magnesium* which leaves ring on tub Soft: *Sodium* -*more bubbles/less soap* - aggravate hypertension -*more easily dissolves cadmium and led from pipes which are toxic Cadmium is not an essential nutrient, can harm body by displacing zinc and disturbing copper and iron transfer during pregnancy*; suspected in promoting hypertension .
How does the form of iron you eat affect its absorption in your body?
Healthy people with adequate iron stores absorb *heme* iron at a rate of 23% over a wide range of meat intakes. People absorb *non-heme* iron at rates of 2-20%, depending on dietary factors and iron stores. *Increase iron absorption: heme form of iron, vitamin C, MFP factor* *Hinder absorption: nonheme form of iron, tea/coffee, calcium and phosphorus, phytates/tannins/fiber*
Water pills aka diuretics, promote ______ loss.
K Which is bad because potassium is critical for normal heart beats! This is why physicians prescribing diuretics will tell clients to eat K-rich foods to compensate for losses
I am in the brain and monitor many of the body's conditions including nutrients (hunger) and water (thirst)
Hypothalamus!
when minerals/salts dissolve in water they separate into charged particles called
IONS! these can move across cell membranes, and water follows.
Describe the elegant feedback system to control blood iron.... If the body's iron supply is diminished, or the need for iron increases (pregnancy for ex) how does your body respond? What about if body's iron supply is abundant?
If iron too abundant in blood and liver, that triggers hormone Hepcidin to be secreted by liver. Hepcidin limits iron absorption from small intestine AND limits release of iron from body stores If iron supply is diminished: Hepcidin is suppressed permitting increased iron absorption from small intestine and release from stores
List the ways water is inputted into/outputted from your body.
Input: 1,450-2,800 mL from Foods, Liquids, Water created by metabolism. Output: Kidneys, Skin, Lungs i.e. your breath, Feces
Which organs can help control pH?
Kidneys...they can excrete more or less H+ ions. (the more H+ ions you have the more acidic) Lungs...excrete more or less Co2 which is dissolved in blood forming carbonic acid.
Why are special measures needed to contain iron in the body?
Left free, iron is a powerful oxidant that generates free-radicals. Free-radicals increase oxidative stress and inflammation associated with diseases such as diabetes, heart disease and cancer. *to guard against iron's renegade nature, special proteins transport and store the body's iron supply, and its absorption is tightly regulated.*
What are the roles of Magnesium?
Like phosphorus, magnesium is critical to many cell functions. 1. assists in operation of over 300 enzymes 2. needed for release/use of energy from energy yielding nutrients 3. directly affects metabolism of potassium, calcium and vitamin D 4. critical for normal heart function 5. works with calcium in contraction and relaxation of muscles...calcium promotes contraction, magnesium relaxes muscles afterwards. 6. promotes resistance to tooth decay by holding calcium in enamel
Like phosphorus, magnesium is critical to many cell functions. Magnesium: 1. assists in operation of _______ 2. needed for release/use of ________ 3. directly affects metabolism of _____, ______ and ______. 4. critical for normal _____function 5. works with _______in contraction and relaxation of muscles...calcium promotes contraction, magnesium _______. 6. promotes resistance to _________.
Like phosphorus, magnesium is critical to many cell functions. Magnesium: 1. assists in operation of over 300 enzymes 2. needed for release/use of energy from energy yielding nutrients 3. directly affects metabolism of potassium, calcium and vitamin D 4. critical for normal heart function 5. works with calcium in contraction and relaxation of muscles...calcium promotes contraction, magnesium relaxes muscles afterwards. 6. promotes resistance to tooth decay by holding calcium in enamel
Describe how iron is cycled through the body, starting with the liver. How is some iron lost?
Liver takes iron from bone marrow and packs and ships it out in new RBCs into the blood stream. RBC's live for about 4 months. Dead RBCs go to spleen and liver to get broken down. Iron is recycled and sent back to bone marrow for storage. Bleeding may cause significant iron loss. Tiny amount of iron is lost in the digestive tract, in nail and hair trimmings and in shed skin cells.
I help metabolize cho/pro/fat
Magnesium Zinc note that iron is also required for cellular energy metabolism
________ qualifies as a major mineral by virtue of its dietary requirement, but only about 1 ounce is present in the body of a 130lb person, over half of it in bones. -Most of the rest is in the muscles, heart, liver, and other soft tissues. -Only 1% in body fluids.
Magnesium!
Is Sulfur a major or trace mineral?
Major!
Is magnesium a major or trace mineral?
Major! DRI: Males 19-30= 400mg Males 31+ = 420mg Females 19-30= 310 mg Females 21+ = 320 mg
Is Potassium a Major or Trace mineral?
Major! Estimated Minimum Requirement = 2000mg
Is Sodium a major or trace mineral?
Major! DRI = 1200-15oo mg.
Is phosphorus a major or trace mineral?
Major! DRI: Males and Females age 19+ = 700mg Males and Females age 9-18 = 1250mg
assists in operation of over 300 enzymes
Mg 1. assists in operation of over 300 enzymes 2. needed for release/use of energy from energy yielding nutrients 3. directly affects metabolism of potassium, calcium and vitamin D 4. critical for normal heart function 5. works with calcium in contraction and relaxation of muscles...calcium promotes contraction, magnesium relaxes muscles afterwards. 6. promotes resistance to tooth decay by holding calcium in enamel
More than ___% of phosphorus in the body is found combined with ________ in the ______ and _______
More than 80% or about 85% as per class notes, of Phosphorus in the body is found combined with calcium in the crystals of the bones/teeth.
Key Point Most iron in the body is in _____ and _____ and occurs as part of ______
Most iron in the body is in *hemoglobin* and *myoglobin* and occurs as part of *enzymes in the energy-yielding pathway*.
Can cells regulate the amount of water directly by pumping it in and out? Can cells regulate the amount of minerals?
NO! cells can't reg the amount of water directly by pumping it in and out because water slips across the membrane freely! BUT...cells can pump minerals across their membranes because minerals form salts that dissolve in the body fluids (ex, NaCl becomes Na+ Cl- and these ions can move across cell membranes.
Are bones inert like rocks?
NOOP! The minerals of bones are in constant flux, with formation and dissolution taking place every min of the day and night. Almost the entire adult human skeleton is remodeled every 10 years
High intake of _______ correlates with high rates of hypertension, heart disease, and strokes
Na
Low blood ______ can pose a danger to endurance athletes in hot, humid conditions
Na
NaCl + Water =
Na+ Cl- ions form and thus water has an electrical current
What is our main source of Chloride?
NaCl aka salt!
Is anemia a disease?
No! It is not a disease but a symptom of another problem. can result from blood loss, excessive rbc destruction, defective rbc formation and many nutrient deficiencies such as iron deficiency, which causes rbc shrinkage and color loss due to lack of iron and thus lack of hemoglobin to deliver sufficient oxygen to tissues.
Long before red blood cells are affected by iron deficiency leading to anemia, iron deficiency affects behavior. Describe...
People work less, play less, think/learn less eaterly. Children deprived of iron get restless, irritable, unwilling to work/play, unable to pay attn. *irritability will disappear when iron intake improves* *Pica*--craving/intentional consumption of ice, chalk, starch, clay, soil
Key Point ___________ helps maintain acid-base balance in cellular fluids, is part of DNA and RNA so essential for growth and renewal, assists in energy metabolism, forms part of cell membranes
Phosphorus
I am the second most abundant mineral in the body.
Phosphorus (Ca wins)!
In metabolism, I play a role in storing/carrying/releasing energy
Phosphorus...ATP!
What is the best way to get your bones stronger as per class notes?
Physical activity!
What is pica and who does it affect?
Pica is a craving and intentional consumption of nonfood substances. This behavior is seen among some iron-deficient people, particularly low income women and children. may result from hunger, nutrient deficiencies, digestive upsets or attempts to prevent infections or toxicities. Note that ingesting clay/soil/raw starch etc can glaze over intestinal surface worsening iron deficiency by inhibiting absorption.
During nerve impulse transmission and muscle contraction ____ and ____ briefly trade places across the cell membrane. the cell then pumps them back into the proper place
Potassium K and Sodium Na. Note that:Potassium K+ is the principal ion inside cells and Sodium Na+ is the principal ion outside cells
As per the chart in the book, ________ maintains normal fluid/electrolyte balance, facilitates chemical reactions, supports cell integrity, assists in nerve functioning and muscle contractions. Deficiency can cause muscle weakness, paralysis, confusion. Toxicity can cause muscle weakness, vomiting, and when injected into vein of an adult, can stop the heart!
Potassium!
Sudden deaths that occur with fasting, eating disorders, severe diarrhea or severe malnutrition in children may be due to heart failure caused by ________ loss
Potassium....potassium is critical for normal heart beats! This is why physicians prescribing diuretics will tell clients to eat K-rich foods to compensate for losses
Inside body cells __________ is the principal positively charted ion. Outside body cells_______ is the principal pos charged ion
Potassium: inside cells Sodium: outside
Foods in US soils supply enough ___ so deficiency isn't a prob for us, but in other countries, deficiencies cause a type of heart disease.
Selenium (trace mineral)
Key Point ______ works with an enzyme system to protect body compounds from oxidation
Selenium! Recall that the main role of Se is antioxidant activity! Se assists with a group of enzymes, that along with Vit E, work to prevent formation of free radicals and prevent oxidative harm to cells and tissues.
We are the minerals that do antioxidant stuff
Selenium! assist with a group of enzymes that along with vitamin E do antioxidant stuff Zinc helps dispose of free radicals
What is the world's major source of iodine?
The ocean! In coastal areas, kelp, seafood, water, and even iodine-containing sea mist are dependable sources.
________ is a major part of the body's fluid and electrolyte balance system because it is the *chief ion used to maintain the volume of fluid outside cells*
Sodium!
Why might soft water be dangerous to your health?
Soft: -principal mineral is Sodium, -makes more bubbles, -may aggravate hypertension -more easily dissolves cadmium and led from pipes which are toxic Cadmium is not an essential nutrient, can harm body by displacing zinc and disturbing copper and iron transfer during pregnancy; suspected in promoting hypertension .
I help strands of protein assume functional shape. I am part of thiamin. I am found in your skin, hair and nails
Sulfur
Zinc from cold-relief lozenges, nasal gels and throat spray may sometimes shorten the duration of a cold, but at what cost?
These may upset your stomach and impair iron absorption since a blood protein that carries iron from digestive tract to tissues, also carries some zinc. they can crowd each other out!
What is the first sign of dehydration?
Thirst! This indicates your body has lost 2 cups/1 pint of water
Is Flouride a major or trace mineral?
Trace DRI/AI Males 3.8 mg, Females 3.1 mg
Is Zinc a major or trace mineral?
Trace! DRI = 15 mg for males and 12 mg for females
Zinc toxicity can block _____ absorption. It can also inhibit ____ absorption in the digestive tract and vice versa
UL = 40 mg. Zinc toxicity can block *copper absorption.* It can also inhibit *iron absorption in the digestive tract because they use the same carrier protein* to carry it from digestive tract to tissues. (so iron can block zinc absorption t00).
Water makes up about _____% of an adult person's weight. thats almost ____lbs of water in a 130lb person. The brain and muscles are ___ to ___ percent water by weight. even bones contain ___ percent water
Water makes up about 60% of an adult person's weight. That's almost 80lbs of water in a 130lb person. The brain and muscles are 75 to 80 percent water by weight. even bones contain 25 percent water
Without enough iron, you can't make enough _______ to fill new cells. Why should I care?
Without enough iron, you can't make enough *hemoglobin* to fill new cells. I should care because shortage of hemoglobin causes - rbc shrinkage and color loss. - insufficient oxygen delivery to tissues -limitation on cell's oxygen and energy metabolism.
If a pediatric pt has poor growth accompanied by poor appetite, what should you be thinking?
ZINC DEFICIENCY!
I am the trace mineral that helps more than 50 enzymes to do stuff
Zinc
_____ helps more than 50 enzymes to do various things.
Zinc ! *2. helps more than 50 enzymes to do various tasks: a. protect cell structures against damage from oxidation disposing of free radicals b. make parts of the cell's genetic material c. make heme in hg d. assist pancreas with digestive and insulin functions e. help metabolize cho/pro/fat f. needed to produce active form of vitamin A in visual pigments g. liberates vitamin A from storage in liver* 1. Works with proteins in every organ and tissue 3. Assists in proper immune functioning 4. essential to wound healing, taste perception, sperm production, growth and development in children.
What is water intoxication?
a dangerous dilution of the body's fluids resulting from excessive ingestion of plain water. Symptoms are headache, muscular weakness, lack of concentration, poor memory, loss of appetite.
Define HEPCIDIN: I am a _____ secreted by the _____ in response to ______.
a hormone secreted by the liver in response to elevated blood iron. Hepcidin reduces iron's absorption from the intestine and its release from storage.
The concentration of _________ in the blood is about half that of calcium
phosphorus
Setting recommended intakes for Ca is difficult because:
absorption varies!. As such, the DRI took variations into account and set recommendations for Ca at levels that produce max calcium retention.
If i feel tired, apathetic, cold, restless, irritable, unable to pay attn, i may have....
anemia...which can be caused by iron deficiency...unable to make enough hg to fill new rbcs, and less oxygen gets delivered to my tissues.
_______ is the best source of phosphorus. Other sources include:
animal protein, because phosphorus is abundant in cells of animals. other: milk, cheese, dairy, beans
What is water balance?
balance between water intake and water excretion, which keeps the body's water constant...Note that H2O input comes from food, liquids and water created by metabolism. Water output is from kidneys, skin, lungs, feces
Why is seafood a dependable source of iodine?
because iodine is plentiful in the ocean. *note that sea-salt is a poor source because iodine becomes a gas and flies off into air during the sea-salt drying process.
How does water act as a coolant?
body secretes sweat which evaporates, using up heat energy from the body. when skin cools, underlying blood goes back into body circulation cooled off.
measure of bone strength, the degree of mineralization of the bone matrix
bone density
Key Point Phosphorus is abundant in ____ and ____
bones and teeth
molecules that can help keep the pH of a solution from changing by gathering or releasing H ions
buffer
The body's proteins and some of its mineral salts help prevent changes in the acid-base balance of body fluids by serving as __________
buffers...molecules that gather up or release H ions as needed to maintain the correct pH
How can cells regulate water movement?
by pumping minerals across their membranes, water follows the minerals. but its not really minerals, its ions that get pumped across...when minerals/salts dissolve in water they separate into charged particles called ions
As per the chart in the text book, _______ chief functions include mineralization of bones and teeth, muscle contraction and relaxation, nerve functioning, blood clotting
calcium
As per the chart in the text book, _______ deficiency causes stunted growth and weak bones in children, and bone loss in adults
calcium
Key Point _____ plays a role in nerve transmission, muscle contraction and blood clotting
calcium
We are the minerals that have roles in muscle contraction
calcium = muscle contraction, esp heart beat. Sodium = essential to muscle contraction. potassium= helps maintain heart beat...if injected directly into vein you can die Note that Mg relaxes heart after contraction and deficiency causes muscle cramps and heart may spasm and be unable to beat effectively
We are the minerals important for enzymes
calcium activates cell enzymes that regulate various processes magnesium assists 300 enzymes Iron important for enzymes zinc helps 50 enzymes Selenium assists with a group of enzymes that along with vitamin E do antioxidant stuff
We are the minerals involved in mineralizing bone
calcium and phosphorus... also note that magnesium has a role
The key to bone health lies in the body's _________ balance, directed by a system of _______ and Vitamin __
calcium balance, directed by a system of hormones and vitamin D.
Excess sodium may increase ______ excretion, which could harm the integrity of _____
calcium excretion, which could harm integrity of bones
Describe the role of calcium and phosphorus in bone formation
calcium phosphate salts crystallize on a foundation material composed of the protein collagen. The resulting hydroxyapatite crystals invade the collagen and gradually lend more and more rigidity to a youngster's maturing bones. teeth are formed in similar way: hydroxyapatite crystals form on a collagen matrix to create the dentin that gives strength to teeth. (flouride comes and may displace hydroxy to form fluoroapaite to resist dismantling of teeth)
To form bone and teeth....calcium phosphate salts crystallize on a foundation material composed of the protein _____. The resulting ___________crystals invade the collagen and gradually lend more and more rigidity to a youngster's maturing bones. teeth are formed in similar way: _______crystals form on a collagen matrix to create the dentin that gives strength to teeth. (flouride comes and may displace hydroxy to form ______to resist dismantling of teeth)
calcium phosphate salts crystallize on a foundation material composed of the protein collagen. The resulting hydroxyapatite crystals invade the collagen and gradually lend more and more rigidity to a youngster's maturing bones. teeth are formed in similar way: hydroxyapatite crystals form on a collagen matrix to create the dentin that gives strength to teeth. (flouride comes and may displace hydroxy to form fluoroapaite to resist dismantling of teeth)
We are the minerals that have a role in bp
calcium, mg, sodium, potassium, cl...may be others
the mineral _______ helps contract muscles, while ______ relaxes them
calcium/magnesium
What is the problem with matzah?
can contribute to ZINC deficiency!!! unleavened breads are higher in phytates! When bread is left to rise/become leavened, yeast breaks down phytates which bind zinc and iron
ivory-like outer bone layer -forms a shell surrounding the other type of bone - comprises the shaft of a long bone
cortical bone. -calcium levels don't fluctuate much
______ is one of the world's most common and preventable causes of mental retardation, and is caused by ____
cretinism, caused when mom has iodine deficiency during pregnancy.
a medical treatment for failing kidneys in which a person's blood is circulated througha machine that filters out toxins and wastes and returns cleansed to the body
dialysis/hemodialysis
Sources of F include
drinking water,
The body absorbs more calcium when.....
either the need for calcium increases (pregnant, infants, children) or the diet isn't providing enough Infants/children absorb up to 75% ingested Ca. Preg absorb about 50%.
Key Point Mineral Salts form ______ that help keep fluids in their proper compartments
electrolytes
______ are compounds that partly dissociate in water to form ______ which are electrically charged particles, such as Na+ or Cl- that are formed when minerals dissolve in water and separate
electrolytes are compounds that partly dissociate in water to form ions, which are electrically charged particles
a crystal of bones and teeth, formed when flouride displaces the hydroxy portion of hydroxy apatite.
fluorapatite which enlarges calcium crystals in bones/teeth decreasing susceptibility to de-mineralization
Excess amounts of F cause _____
fluorisis, a discoloration of teeth onset during tooth development; irreversible. Don't let kids eat toothpaste! flurosis may also cause bone malformations, hardened ligamnets, dense/weak/fracture-prone bones.
Key Point Iron absorption is affected by the hormone ________, other body factors, and promoters and inhibitors in food.
hepcidin
chief crystal of bone, formed from calcium and phosphorus
hydroxyapatite
a decreased concentration of sodium in blood is called _________. Why is this dangerous?
hypoNAtremia....caused by excessive loss, NOT from inadequate intake Dangerous because Na is needed to maintain volume of fluids outside cells, maintain acid-base balance, and is essential to muscle contraction/nerve transmission note that if blood Na drops, kidneys will conserve Na as needed...body water is lost to even things out
Iron salt from an iron pan increases the iron of food cooked in it. But, iron salt is not as well absorbed as iron from meat. How can you make sure you absorb this iron salt?
if your meal contains some meat or vitamin C, this will enhance absorption.
Once absorbed, the form of iodine that does the body's work is the ionic form ______
iodide
I am the trace mineral that is needed to for the hormone responsible for regulating metabolic rate
iodine is needed for thyroxine...hormone responsible for regulating metabolic rate.
As per the text book, worldwide, _________ is the most common nutrient deficiency
iron deficiency
_______ is the state of having more iron in the body than it needs or can handle, usually arrising from heredatry defect
iron overload
In addition to helping maintain electrolyte and acid-base balance, Chloride does what else?
it is part of HCl in the stomach!
What is dehydration and what are the symptoms?
loss of water. Symptoms progress rapidly from thirst to weakness to exhaustion and delirium, ending in death.
Low ___ especially combined with high ___ can increase your blood pressure
low K with high Na
As per the text book chart, ______ deficiency can lead to weakness, confusion; if extreme, convulsions, uncontrollable muscle contractions, hallucinations, and diff swallowing; in children, growth failure
magnesium
As per the text book chart, _______ chief functions include bone mineralization, protein synthesis, enzyme action, muscle contraction, nerve function, tooth maintenance and immune function
magnesium
I directly affect the metabolism of potassium, calcium and vitamin D.
magnesium
I work with caclium in contraction and relaxation of muscles
magnesium
Toxicity of ________ can occur from abuse of laxatives, antacids and other medications, causing severe diarrhea, acid-base imbalance, dehydration and DEATH!
magnesium
I am the major mineral that like phosphorus, is critical to many cell functions.
magnesium 1. assists in operation of over 300 enzymes 2. needed for release/use of energy from energy yielding nutrients 3. directly affects metabolism of potassium, calcium and vitamin D 4. critical for normal heart function 5. works with calcium in contraction and relaxation of muscles...calcium promotes contraction, magnesium relaxes muscles afterwards. 6. promotes resistance to tooth decay by holding calcium in enamel
Is Calcium major or minor?
major DRI/AI = 19-50 years 1000mg/day.
_______ are essential mineral nutrients required in the adult diet in amounts *greater than* 100 mg per day. _______ are essential mineral nutrients required in the adult diet in amounts *less than* 100 mg per day.
major minerals: Calcium, Phosphorus, Potassium, Sulfur, Sodium, Chloride, Magnesium. trace minerals: Iron, Zinc, Copper, Manganese, Iodine, Selenium
Is Chloride a major or trace mineral?
major! Estimated min requirements = adults 750mg
A magnesium deficiency can do what to the heart?
make it spasm uncontrollably and unable to beat
What are sources of zinc?
meat, shellfish, poultry, legumes, whole grains also, milk products. *zinc from meat is better absorbed than from plant sources*
water generated in the tissues during the chemical breakdown of the energy yielding nutrients in food
metabolic water....CHO and Protein release water as the body breaks them down.
naturally occurring, inorganic, homogeneous substances; chemical elements
minerals
Key Point _____ act as buffers to help maintain body fluids at the correct pH to permit life's processes
minerals...they can gather up or release H+....for example, Phosphorus, Sodium, Chloride definitely do this
Can increased calcium absorption fully compensate for a reduced intake of calcium?
no! absorption will increase but eventually likely to lose calcium from bone bank.
reduction of the bone mass of older persons in which teh bones become porous and fragile
osteoporosis
the highest attainable bone density for an individual; developed during first three decades of life
peak bone mass.
As per the chart in the text book, ______ chief functions include: mineralization of bone and teeth, part of phospholipids, important in genetic material, important in energy metabolism and buffering systems.
phosphorus
I help form part of cell membranes
phosphorus
We are the minerals that buffer
phosphorus, sodium, chloride
compounds present in plant foods (particularly whole grains) that bind iron AND zinc and may prevent its absorption
phytates
compounds composed of charged particles (ions)
salts, for ex potassium chloride KCl is made of K+ and Cl- -these dissolve in water and separate into their ions, and cells can move the ions to regulate fluid balance since water follows salt.
Sources of Iodine:
seafood, iodized salt, fast foods that are made with iodized salt, Milk: iodine used to disinfect milking equipment/cows eat iodized grain Baked goods: iodine-containing dough conditioners
What is cretinism?
severe mental and physical retardation of an infant caused by the mother's iodine deficiency during pregnancy. much of the retardation can be averted if mom's deficiency is detected/treated within first 6 mo of preg
What is Goiter? What causes it?
simple goiter = enlargement of the thyroid gland due to iodine deficiency, as it tries to filter the iodine out of your blood. note that toxic goiter is enlargement due to excess, but this wasn't mentioned in class
_____ is the major organ through which water is lost from the body
skin (sweat!)
Sources of Mg include:
slightly processed or unprocessed foods because it is easily washed and peeled away. soy milk, yogurt, beans and legumes, ready to eat cereal......book says cottage cheese, milk, navy beans, salmon, sirloin steak, sunflower seeds
A sample of iron-deficient blood examined under the microscope shows cells that look like what?
smaller and lighter red than normal because cells contain too little hemoglobin (iron would make them red)
I am the mineral that is essential to muscle contraction and nerve transmission, helps maintain acid-base balance, and maintains volume of fluid outside cells
sodium
When you eat foods that are high in sodium, what happens?
sodium attracts water, so you get more thirsty because you need more water to maintain homeostasis. excess sodium is excreted as soon as we drink enough water; water dilutes sodium and carries it out of body. kidneys filter excess Na out of blood and into the urine.
substance that dissolves another and holds in it solution
solvent
Key Point ______ is a necessary nutrient used to synthesize ____-containing body compounds
sulfate sulfur
I am the mineral that is part of thiamin
sulfur!
Some of the body's more rigid proteins contain high _____ contents
sulfur.
A dray mouth can indicate
that you need more water. if your blood is too concentrated, blood draws water from salivary glands.
The iodine in food varies with....
the amount in the soil in which plants are grown, or on which animals graze.
The ____ regulates water intake, while the ____ and _____ regulate water excretion
the brain regulates water intake (via thirst) while brain and kidneys regulate water excretion.
Define HEMOGLOBIN
the oxygen-carrying protein of the blood; found in red blood cells hemo means blood, globin means spherical protein
Define MYOGLOBIN
the oxygen-holding protein of the muscles. Myo means muscle, globin means spherical protein
If you're deficient in this mineral, your immune function will be impaired leading to infections and slow wound healing
the trace mineral ZINC!
_____ and _____ govern intake of water
thirst and satiety
web-like structure composed of calcium-containing crystals inside a bone's solid outer shell. provides strength along the bone's lines of stress and acts like a calcium storage bank
trabecular bone. when blood calcium levels dip, calcium is taken from trabecular bone, not cortical bone.
Is iodine a major or trace mineral?
trace! DRI 150 micrograms (ug)
Is iron a major or trace mineral?
trace! DRI = Males 19-50 = 10mg Females 19-50 = 15 mg Pregnancy = 30 mg
Is Selenium a major or trace mineral?
trace! DRI: males 70ug, females 55 ug
What are sources of Se?
unprocessed foods, meats and shellfish, veg and grains in selenium rich soil
I am the most indispensable nutrient
water
I carry nutrients through the body
water
Sodium attracts ____
water
I lube and cusion
water! water dislikes being crowded or compressed. thus it lubes and cushions joints, protects spinal cord from shocks, keeps optimal pressure on retina and lens in your eye, forms amniotic fluid to cushion fetus, moistens tissues with mucus.
I cleanse blood of wastes
water! waste dissolves in me then goes through kidneys and leaves in pee
I dissolve amino acids, glucose, minerals, and other substances the cells need
water...aka a solvent
Can a high sodium diet itself increase salt sensitivity?
yes!
I am needed to produce active form of vitamin A in visual pigments....i liberate vitamin A from storage in the liver
zinc
I am the trace mineral that assists in immune function and is essential to wound healing, taste perception, sperm production, growth and development in children
zinc
I am the trace mineral that works with protein in every organ
zinc
I help enzymes that protect cell structures against damage from oxidation disposing of free radicals
zinc
Key Point _____ assists enzymes in all cells with widespread functions
zinc
I help make parts of the cells genetic material
zinc Note that phosphorus is actually part of DNA/RNA
We are the minerals important for energy metabolism.
zinc mg
I activate many enzymes; am associated with hormones; synthesis of genetic material and proteins, txp of vitamin A, taste perception, wound healing, reproduction
zinc!
I am essential to wound healing, taste perception, sperm production, growth and development in children
zinc! note that deficiency leads to poor growth/appetite in kids and can make a 17 year old look 7!
