Minerals

What does water do in your body?

-Acts and universal solvent and a transport medium *Medium for many chemical reactions in the body. *As part of blood, helps transport oxygen , nutrients, hormones to cells. *As part of interstitial fluid, helps transport waste products away from cells for excretion. -Helps maintain body temperature -Is a lubricant for joints, eyes, and is part of mucus and saliva. -Is a protective cushion for brain, organs, fetus.

Nutrition in the real world: Osteoporosis: Not just your Grandmother's problem:

-Bones are living tissue, constantly changing -Peak bone mass occurs in early adult hood (20s) *Then slowly more bone is lost than added as bones lose mass, become more porous and prone to fractures, leading to osteoporosis. -Bone mineral density (BMD) test measures bone density. *Low score = osteopenia (low bone mass) *Very low score = osteoporosis

What are minerals and why do you need them?

-Inorganic elements needed in relatively small amounts. -Minerals have varying bioavailability. -Some minerals compete for absorption: too much of one can decrease absorption for another. *Ex. Excess zinc can reduce copper absorption -Some substances bind minerals, making them unavailable for absorption. *Ex. Oxalates in spinach bind calcium. -Major minerals (macrominerals): needed in amounts > 100 micrograms/day -You need major minerals in larger amounts *Sodium, chloride, potassium, magnesium, sulfur play key roles in fluid balance. *Calcium, phosphorus, Magnesium work together to strengthen bones and teeth.

What are minerals and why do you need them?

-Trace Minerals (microminerals): needed in small amounts < 20 micrograms/day *Present in even smaller amounts in body *However, play essential roles as important as major minerals. *Chromium and iodine help certain hormones *Iron maintains healthy red blood cells *Fluoride protects teeth *Iron, zinc, copper, manganese, and molybdenum are cofactors that wok with enzymes in critical chemical reactions.

What is water balance and how do you maintain it?

-Water balance: water consumed = water lost -You take in water through beverages and food -You lose water through your kidneys (as urine), large intestines, lungs, and skin (as sweat). *Insensible water loss: through evaporation from skin and when you exhale -Losing too much water can cause dehydration. *Dehydration can result from inadequate water intake or too much water loss from diarrhea, vomiting, high fever, or use of diuretics.

Other Minerals:

Arsenic, Boron, Nickel, Silicon and Vanadium -Exist in body but essential role in humans not established by research -May have function for some animals.

Phosphorus:

Functions: -Needed for bones and teeth -Important component of cell membranes -Needed for energy metabolism and stores -Acts as a blood buffer -Part of DNA and RNA

How much water do you need?

Men: 16 cups/day (about 13 cups of beverages) Women: 12 cups/day (about 9 cups of beverages)

Selenium:

Part of selenoproteins, many are enzymes.

Iron:

Functions: -Hemoglobin in red blood cells transports oxygen from lungs to tissues and picks up carbon dioxide waste from cells. -Myoglobin transports and stores oxygen in muscle cells -Helps enzymes that make neurotransmitters.

Copper:

Functions: -Part of many enzymes and proteins -Important for iron absorptions an transfer, synthesis of hemoglobin and red blood cells -Helps generate energy in cells, synthesize melanin, link the proteins collagen and elastin together in connective tissues -Helps enzymes protect cells from free radicals -Role in blood clotting and maintaining healthy immune system.

Fluoride:

Functions: -Protects against dental caries -Helps repair enamel eroded by acids from bacteria -Reduces amount of acid bacteria produce -Provides protective barrier -Fluoridated drinking water has reduced dental caries in US.

Selenium:

Functions: -Selenoproteins: *Help regulate thyroid hormones *Act as antioxidants *May help fight cancer

Chloride:

Functions: -Sodium and chloride are major electrolytes outside of cells and in blood to help maintain fluid balance -Acts as buffer to keep blood at normal pH

Calcium:

Functions: -Helps build strong bones and teeth -Plays a role in muscles, nerves and blood -May help lower high blood pressure -May fight colon cancer -May reduce risk of kidney stones -May reduce risk of obesity.

Sodium:

Functions: chief role is regulation of fluid balance -Also transports substances such as amino acids across cell membranes. -Sodium balance in your body. *Sodium level is maintained by kidneys reducing or increasing sodium excretion as needed. *Smaller amounts lost in stool and sweat.

Sulfur:

Functions: helps give some proteins 3-D shape -As part of amino acids methionine and cysteine -Sulfites used as food preservatives to prevent spoilage and discoloration.

Iodine:

Functions: need by thyroid to make essential hormones -Thyroid hormones regulate metabolic rate; help heart, nerves, muscle and intestines function properly.

Manganese:

Functions: part of, or activates enzymes involved in: -Metabolism of carbs, fats, and amino acids. -Formation of bones

Sodium:

Hypertension is a silent killer: -No symptoms - have blood pressure check regularly. -Contributes to atherosclerosis, heart enlarges, weakens. -Damages arteries leading to brain, kidneys, legs, increasing risk of stroke, kidney failure, partial amputation of leg. To control hypertension: -Reduce weight, increase physical activity, healthy balanced diet.

Zinc:

Involved in function of more than 100 enzymes.

Calcium:

Most abundant mineral in body. -More than 99% located in bones and teeth.

Nutrition in the real world: Osteoporosis: Not just your Grandmother's problem:

Risk Factors: -Gender (females at higher risk due to loss of estrogen after menopause) -Ethnicity (Caucasian and Asian-American at higher risk) -Body types (smaller-boned/petite women at higher risk) -Family history of fractures increases risk -Level of sex hormones (amenorrhea, menopause, or men with low levels of sex hormones). -Medications: glucocorticoids, anti-seizure medications, aluminum-containing antacids, high amounts of thyroid replacement hormones. -Smoking -Low physical activity: 30 minute per day recommended -Alcohol (more than one drink for women, two for men) -Inadequate calcium and Vitamin D (less than 3 cups/day of Vitamin D fortified milk or yogurt.

Phosphorus:

Second most abundant mineral in body. -85% in bones, rest in cells and fluid outside cells, including blood.

Zinc:

Too much or too little: -As little as 50 mg a day can cause stomach pains, nausea, vomiting, diarrhea -60 mg/day can inhibit copper absorption -Excessive amounts can suppress immune system, lower HDL cholesterol -Deficiency: hair loss, impaired taste, loss of appetite, diarrhea, delayed sexual maturation, impotence, skin rashes, impaired growth.

Iron:

Too much or too little: -Deficiency is most common nutritional disorder in world. -Too much iron from supplements can cause constipation, nausea, vomiting, diarrhea. -Leading cause of accidental poisoning deaths in children under 6 years, -Iron overload can damage heart, kidneys liver, nervous system. -Hemochromatosis, a genetic disorder, can cause iron overload. -Iron-deficiency Anemia occurs when iron stores depleted and hemoglobin levels decrease.

Iodine:

Too much or too little: -Excess iodine can impair thyroid function,decrease synthesis and release of thyroid hormones. -Early sign of deficiency = goiter (enlarged thyroid gland) -Mandatory iodization of salt has decreased iodine deficiency in US but not in other parts of world. -Iodine deficiency during early stages of fetal development can cause cretinism (congenital hypothyroidism)

Fluoride:

Too much or too little: -Too little increases risk of dental caries. -Too much can cause fluorosis (mottling/staining) hen teeth are forming during infancy/childhood *Fluorosis of bones can occur when >10 mg/day is consumed for 10 or more years. -UL adults = 10 mg/day, much lower for infants and children.

Calcium:

Too much or too little: -Too much calcium leads to hypercalcemia: impaired kidneys, calcium deposits in body. -Too little can lead to less dense, weakened, brittle bones, and increased risk for osteoporosis.

Potassium:

Too much or too little: -Too much from supplements or salt substitutes can cause hyperkalemia in some individuals *Can cause irregular heartbeats, damage to heart and be life-threatening. -Too little can cause hypokalemia *Can cause muscle weakness, cramps, irregular heartbeats and paralysis *Can occur in excessive vomiting and/or diarrhea, anorexia and/or bulimia eating disorders.

Magnesium:

Too much or too little: -UL from supplements (not food) is set at 350 mg/day to avoid diarrhea. -Deficiencies are rare, but diuretics and some antibiotics can inhibit absorption.

Phosphorus:

Too much or too little: -UL set at 4,000 mg/day for adults 19 to 50 to prevent hyperphosphatemia, which can lead to calcification of tissues. -Too little can result in muscle weakness, bone pain, rickets, confusion, death; would need to be in state of near starvation to experience deficiency.

Chloride:

Too much or too little: deficiencies are rare -UL 3,600 mg/day to match sodium UL

Sulfur:

Too much or too little: no known toxicity or deficiency symptoms.

Iron:

Two forms: Heme and Nonheme iron -Heme iron from animal sources is part of hemoglobin and myoglobin and easily absorbed -Nonheme iron in plant foods is not as easily absorbed due to phytates and other substances -Body only absorbs 10 to 15% of iron consumed. -Absorption increases if body stores are low -Iron not excreted in urine or stool, and once absorbed, very little leaves body (95% recycled and reused).

Why is water so important?

Water is the most abundant substance in the body. -Average healthy adult is about 60% water. *Muscle: 65% water, fat: 10 to 40% water. -Can only survive a few days without water. -Water balanced among fluid compartments. *Intracellular fluids: inside cells *Extracellular fluids: interstitial fluid between cells and fluid in the blood -Electrolytes: minerals that help maintain fluid balance.

Sodium:

What are sodium and salt? -Sodium is an electrolyte (charged ion) in blood and in the fluid surrounding cells -About 90% of sodium consumed is in form of sodium chloride, table salt.

Sodium:

You and your blood pressure: -Blood pressure is a measure of force that blood exerts on the walls of the arteries. *Expressed as systolic (when heart beats) over diastolic (at rest between beats) pressure. ~~ <120/80 mm Hg is normal ~~ Systolic > 120 or diastolic > 80 = hypertension ~~ > 140/90 = hypertension

Consuming too much water can cause Hyponatremia:

-Hyponatramia is a condition of too little sodium in the blood -For healthy individuals who consume a balanced diet, it is difficult to consume too much water. -However, some individuals have experienced water toxicity.

Chloride:

Chloride is part of hydrochloric acid in the stomach that enhances protein digestion.

Sulfur:

Component of other compounds in body, including some B Vitamins.

Potassium:

Food Sources: -Fruits and vegetables. *Minimum of 7 servings/day will meet potassium needs *Dairy foods, nuts, legumes also good sources.

Phosphorus:

Food Sources: -Meat, fish, poultry, dairy -Abundant in diet.

Sulfur:

Food Sources: -Meat, poultry, fish, eggs, legumes, dairy, fruits, and vegetables.

Zinc:

Food Sources: -Red meat, some seafood, whole grains.

Chloride:

Food Sources: -Salt (NaCl) is main source.

Manganese:

Food Sources: -Whole grains, nuts, legumes, tea, vegetables, pineapples, strawberries, bananas.

Magnesium:

Food Sources: -Whole grains, vegetables, nuts, fruits, also milk, yogurt, meat, eggs.

Calcium:

Food Sources: Milk, yogurt, cheese, broccoli, kale, canned salmon (with bones), tofu processed with calcium, calcium-fortified juices and cereals.

Selenium:

Food Sources: Meat, seafood, cereal, grains, dairy foods, fruits, vegetables. - Amount varies depending on soil content.

Sodium:

Food Sources: about 77% of sodium consumed by Americans is from processed foods. Only 5% os added during cooking, 6% added at table, 12% naturally in foods.

Fluoride:

Food Sources: foods are not a good source -Fluoridated drinking water and beverages made with this water.

Iodine:

Food Sources: iodized salt (400 micrograms/tsp) -Amount in foods is low, depends on iodine content of soil, water fertilizer. -Salt-water fish have higher amounts.

Iron:

Food Sources: iron-enriched bread and grain products; heme iron in meats, fish and poultry.

Magnesium:

Fourth most abundant mineral in body. -About half in bones, most of rest inside cells.

Zinc:

Functions: -DNA synthesis, growth, and development. -Healthy immune system and wound healing. -Taste acuity -May reduce risk of age-related macular degeneration.

Potassium:

Functions: -Fluid balance: electrolyte inside cells -A blood buffer: helps keep blood pH and acid-base balance correct. -Muscle contraction and nerve impulse conduction -Can help lower high blood pressure -Aids in bone health: helps increase bone density. -Reduces kidney stones by helping to excrete citrate (binds with calcium to form kidney stones).

Chromium:

Functions: -Helps insulin in your body -Increases insulin's effectiveness in cells -May improve blood glucose control, but no large study confirms this theory. -Based on small study suggesting chromium supplement may reduce risk of insulin resistance, FDA allows a Qualified Health Claim on chromium supplements. but label must state evidence not certain. -Chromium does not help build muscle mass.

Magnesium:

Functions: -Helps more than 300 enzymes, including energy metabolism -Used in synthesis of protein -Helps muscles and nerves function properly. -Maintains healthy bones and regular heartbeat -May help lower high blood pressure and reduce risk of type 2 diabetes.