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