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Chapter 8
Water &
Minerals
Water
 - Life begin as single sell bathed in a nourishing fluid
 - When Grows – each cell has to remain next to water
to stay alive.
Water
 Is a unique among nutrients
 Most Indispensable of all
 Body need more water each day than any other
nutrient.
 50 times more water than protein
 We can survive a deficiency of any of the other
nutrient for a long time – But not in case of water.
Water—
The Most Essential Nutrient
 Nutrient most needed by
the body.
 Makes up part of every cell,
tissue, and organ in the
body.
 Accounts for about 60% of
body weight:
 Bone is more than 20%
 Muscle is 75%
 Teeth are about 10%
BODY FLUIDS & MINERALS
 Most of the body’s water weight is contained inside the
cells
 Some water bathes outside the cells
 Remainder fills the blood vessels
 HOW DO THE BODY KEEP THIS BALANCE
 Water move freely through cell membranes
 Cell pumps minerals across membrane
 Cell direct where the mineral salts Go & this determines
where the fluid flow
Water Distribution
 - Blood
 - Intracellular Fluid
40%
 - Extracellular Fluid 15%
 - Some Water incorporated in chemical compounds
and not available for other uses
 - Also take part in Chemical Reactions
Role of Water
 - Maintain body temperature
 - Act as transporter
 - Cleanses the tissue
 - Solvent
 - Actively participate in chemical reactions
 - Provide media for chemical reactions
 - Act as a lubricant
 - Serve as a shock absorber
Maintaining Water Balance
- Thirst & Satiety Govern Water Balance
- Hypothalamus Monitor the Concentration of Blood
- > 1% loss cause thirst
- Between 1%-2% cause lack of concentration
- 5% loss cause difficulty in concentration
- Increase Heart Rate
- Water also diverted from skin to Blood vessels
- That Increase Body Temperature
Water Distribution
 The distribution of water between various sections





depends on the differences in the concentration of solutes
such as:
proteins
sodium
potassium
and other small molecules
The concentration differences drive osmosis.
Blood Pressure
 Water also moved with “Blood Pressure”
 Blood Pressure
 Blood pressure is the amount of force exerted by the blood





against the walls of arteries
Water Balance
The amount of water in body remain relatively constant.
Water can not be stored in the body
Water intake must be equal to the out put
The amount of water in body remain relatively constant.
Water—
The Most Essential Nutrient
Water Requirements
 Water can not be stored in the body
 Water intake must be equal to the out put
 Lack of sufficient water in the body causes deficiency
symptoms more rapidly than any other nutrient.
 A typical man losses & consume almost 3 liters water daily.
 An individual doing light work at 84F will loose about 2 to
3 L sweat/day
 Intense physical activity in a hot environment can increase
this to 2 to 4 L in an hour.
Regulating Water Intake
 - A constant supply of water without excess or deficiency is needed in the
body
 - Water intake must equal water loss in order to maintain water balance
 - Desire to drink, or thirst is triggered by the thirst center in the brain
when:
–
–
It senses a decrease in blood volume or
An increase in the concentration of dissolved substances in the blood
 - A decrease in the amount of water in the blood also reduces saliva
secretion.
 - Together, signals from brain and dry mouth motivate the consumption of
fluid.
Regulating Water Intake
 However, these signals to consume water are not perfect regulators of
water intake.
 Thirst is quenched almost as soon as fluid is consumed and long before
water balance is restored.
 Also, the sensations of thirst often lags behind the need for water
 The thirst mechanism often become unreliable
WATER AND EXERCISE
 Water in blood known as plasma
 Plasma act as water in car radiator
 This particularly critical to human during exercise
 Sweating is similar to Air-Conditioning system
 It only work when sweat evaporate
 In humid environment, double dangerous


Loosing water
Body temp. does not fall
WATER AND EXERCISE
 In humid day, particular attention should be given to fluid
need



How much sweat you loose depends on the intensity &
duration of the activity
If you don’t replace lost water Plasma volume will decrease
And water will be pulled from muscles and organs
LACK OF WATER DURING EXERCISE CAUSES:
 Cramps in muscles
 Heart is forced to beat faster
 Less plasma will circulate to transport heat to the
skin

Cause heat build up
 A water loss equal to 2% of body weight can reduce muscle work
capacity by 20% to 30%
 ATHLETE CAN LOSE TWO OR MORE QUARTS OF FLUID DURING
EVERY HOUR OF HEAVY EXERCISE, AND MUST BE
REHYDRTAED BEFORE, DURING AND AFTER THE EXERCISE
HOW MUCH WATER DO WE NEED TO DRINK A DAY?
• Depends on:–
–
–
Type of food
Environmental temperature
Activity level etc.
• Under normal conditions
– Adult consume & excrete about 1.5 to 3 quarts of water
– That is about 9 cups for women and 13 cups for men per day.
OR
– 1 to 1.5 ml of water for each calorie spent in a day
•
A person who expends 2000 cal. a day needs 2 to 3 lt. of fluids
• If sweating more water need
FACTORS THAT INCREASE WATER NEED
•
•
•
•
-
•
•
•
•
•
•
•
•
-
Alcohol consumption
Diseases such as diabetes
Physical activity
Forced air environments such as air-planes or sealed
buildings
Heated environments
Hot weather
Increased dietary fiber, protein, salt or sugar
Medication (diuretics)
Pregnancy & breast feeding
Diarrhea, vomiting or fever
Surgery, blood lose or burns
Very young or old age
Options for Drinking Water
 Dissolve almost everything on encounters including:
 1.
 2.
 3.
 4.
 5.
Toxic pollutant
organic chemical
heavy metals
pesticides
manure
 All have been detected in public drinking waters
Options for Drinking Water
 Public water system remove most hazards
 ENVIRONMENATL PROTECTION AGENCY (EPA) is responsible to
ensure the quality of drinking water.
 The method of Chlorination of water to kill bacteria is used by
EPA
 Chlorination itself may cause cancer but almost 25000 people die
every day for disease caused by organisms carried by water and
easily killed by chlorine.
OPTIONS FOR DRINKING WATER
 1. Drink tap water- municipal water is held to minimum
standard for purity
 2. Use home purifying equipment


each system has advantages & disadvantages
maintenance or filter replace
 3. Bottled water
OPTIONS FOR DRINKING WATER
•
Typically 250 to 10,000 time costlier than tap water
•
There is no agency to monitor the quality of bottled water
•
However, Bottled water sold in interstate commerce is regulated
by the FDA
•
FDA requires yearly test but standards are substantially less
rigorous than those applied on U.S. tap water.
•
When buy bottled water look for the trade mark of the
International Bottled Water Association (IBWA)
-
-
Also look at waters place of origin
Determine the water source
OPTIONS FOR DRINKING WATER
•
Consumer group tested
bottled water & disapproved
the notion of superior safety
• 103 brand tested about third
were contaminated with
o
o
o
Bacteria
Arsenic
Organic chemicals
•
At least a quarter (1/4)
bottles were drawn directly
from tap water.
•
In reality, all water comes
from same source.
TYPES OF WATER & HEALTH
 The makeup of water differs
 Variations can have significant health implications :
 Where it comes from
 How it is processed
 One of the most basic distinctions, hard versus soft water,
is based on the concentrations of three minerals:
 Calcium
 Magnesium
 Sodium
TYPES OF WATER & HEALTH
• Hard Water- High in Ca & Mg concentration
• Soft water- High in Sodium concentration
• Soft Water:
–
–
–
•
Aggravate hypertension & heart diseases
Dissolves easily certain contaminant metals i.e cadmium & lead
from pipes.
Cadmium- affect enzymes by displacing Zn & disturbing Fe & Cu
transfer during pregnancy.
Hard Water:
–
–
Calcium in hard water protect against there problem
Calcium and Magnesium are vital for healthy Heart
Water—
The Most Essential Nutrient
 Hard water: water with a high
concentration of minerals such
as calcium and magnesium.
 From a health standpoint,
hard water seems to be the
better alternative.
 Soft water: water containing a
high sodium concentration.
 The excess sodium adds
more of the mineral to our
already sodium-laden
diets.
 It dissolves potentially toxic
substances such as lead from
pipes
BODY FLUIDS & MINERALS
 Salt: Compounds composed of charged particles (ions) i.e.
K+ Cl Ions: Electrically charged particles, such as Na + or Cl Electrolytes: Compounds that partly dissociate in water to
form ions i.e. potassium Ion (K+) & chloride Ion (Cl-)
 Fluid & Electrolyte Balance: Maintenance of the proper
amounts & kinds of fluids & minerals in each compartment
of the body.
BODY FLUIDS & MINERALS
 Minerals play extremely important role in maintaining :



Fluids & electrolyte balance
Acid- Base balance
Body’s proteins & some minerals serve as buffers
WATER & MINERALS
 When life force leaves the body, what is left behind
becomes nothing but a small pile of ashes.
 Carbohydrate, Protein, Fat & Water & Vitamins disappear.
As Co2 & Water
 Remaining minerals- weigh only about 5 lbs.
 Ca & P make up to 3/4th of total minerals
Minerals
 Minerals are divided into 2 groups.


Major minerals
Trace Minerals or Trace Elements
 Major Minerals – are those, needed greater than 100 mg/
day or
 Trace Minerals – needed less than 100 mg/day
Minerals
 Minerals: small, naturally occurring, inorganic, chemical
elements; the minerals serve as structural components and
in many vital processes in the body.
 Inorganic: being or composed of matter other than plant
or animal.
Minerals
 Minerals are inorganic elements
 Needed by the body as structural components and
regulators of body processes
 Minerals may combine with other elements in the body,
but they retain their identity
 Unlike vitamins, they are not destroyed by heat, oxygen
or acid.
Minerals
• MINERALS IN DIET
•
– minerals come from both Plant and animal sources
– In some food, the amounts of mineral is predictable, such as:
– Iron in meat or
– Magnesium in green leaves (chlorophyll)
– Amounts of some trace minerals in food vary depending on the
mineral concentration in the soil and water such as:
•
•
–
Iodine higher near oceans
Food processing and refining also affect the mineral contents of
food.
Some minerals are added unintentionally through
contamination.
Minerals
• MINERALS IN THE DIGESTIVE TRACT
–
Absorption of minerals from digestive tract varies dramatically
such as:
•
•
•
Sodium 100%
Calcium typically 25%
Iron may be as low as 5%
–
For some minerals the amount absorbed depends primarily on
the amounts consumed
– For others absorption is affected by:
•
•
•
Composition of diet
Nutritional status of the person
Life stage
Minerals
 Some dietary components decrease mineral
bioavailability
Mineral ions that carry the same charge compete for
absorption, such as:



Ca++, Mg++, Zn++, Cu++ and Fe++
All carry two + charges, high intake of one may reduce the
absorption of others.
Minerals
 Bioavailability is also affected by the binding of
minerals to other substances such as:

Phytic acid- an organic compound containing Phosphorus found
in whole grains, bran and soy product. It binds:

Ca, Zn, Fe and Mg

Tannins – found in Tea, reduce iron absorption

Oxalates – found in spinach, Rhubarb, Chocolate, reduces
calcium and iron absorption.
MINERALS IN THE BODY
– Minerals are transported in the blood bound to plasma
protein or specific transport protein
– The binding of minerals to transport-protein help:
Regulate their absorption and
Prevents reactive minerals from forming free radicals
•
•
– Minerals perform a wide range of Structural and
Regulatory Roles
•
•
»
»
Structure: Ca, P, Mg and Fluoride are used as structural
components
Regulatory: Iodine – Thyroid hormone
Chromium – Blood Glucose
Zinc – Gene expression
Minerals
 Many minerals serve as cofactors necessary for enzyme
activity such as
·
Selenium
·
Cu, Zn, Fe, and Mn
 Some minerals interact – for example
·
Ca and P
·
Na and K
Minerals
 Many minerals serve as cofactors necessary for enzyme
activity such as


Selenium
Cu, Zn, Fe, and Mn
 Some minerals interact – for example

Ca and P

Na and K
Minerals
 MINERAL DEFICIENCY
 Iron, Iodine and calcium deficiencies are world
wide problem
Sodium (Na)
– Found naturally in many foods.
– Component of sodium chloride (table salt), a food
seasoning and preservative.
– The use of highly salted foods can contribute to high
blood pressure (hypertension) in those who are
genetically susceptible.
– Dietary Guidelines for Americans recommend
consuming little sodium and salt and staying below the
upper limit of 2300 mg of sodium per day.
Sodium (Na)
 About 40% water is in side the cells and about 15%
bathes the outsides of the cell.
 That is maintained with the help of Sodium,
Potassium and Chloride.
 Electrolytes also help in:

Nerve to nerve communication

Heartbeat

Contraction of muscles
 Na is a +ive ion in NaCl
 40% of its weight – 30-40% on bones
Sodium (Na)
• Functions
–
major part of the body fluid and electrolyte balance
system
•
•
•
maintain acid- base balance
muscle contraction
nerve transmission
• Excretion
•
•
sweat
urine
• Amount of Na excrete in a day equals the amount
we ingest.
Sodium
Electrolytes
 Sodium, potassium, and
chloride are examples of body
electrolytes.
 Potassium, which is usually
found in the fluids inside the
cells, carries a positive charge.
 Sodium and chloride are usually
found in the fluids outside the
cells.
 Sodium carries a positive
charge.
 Chloride carries a negative
charge
Sodium
Sodium
 Many whole foods are low in sodium
 Whole foods = < 10% of sodium in the U.S. diet
 Salt added during cooking or at the table = 15% of the
sodium
 Sodium added by food manufacturers to processed
foods = 75% of sodium in the U.S. diet
Sodium
Sodium and Blood pressure
 - more than 2400 mg/ day causes blood pressure
 - Increase intake of salt Increase rate of:
o
hypertension
o
CVD
o
Cerebral hemorrhage AND
o
Hypertension- related stroke
 As blood pressure increases the risk of death from CVD
also increases.
DASH (dietary approaches to stop hypertension)
diet
 Increase fruit, vegetable, fish, whole grain & low
fat dairy products and
 Reduce red meat, butter, high fat foods as well as
salt
Potassium (K)
• One of the characteristics of
hypertension is that it has
been called a “silent killer”
that cannot be felt and may
go undetected for years.
• That’s why it is crucial to have
your blood pressure checked
on a regular basis. Diagnosis
of hypertension requires at
least two elevated readings.
• The DASH diet and reducing
the amount of sodium
consumed lower blood
pressure.
Tips to Reduce HBP Risk
1.
Adopt an eating pattern rich in fruits, vegetables,
legumes, and low-fat-dairy products—similar to the
DASH diet—with reduced saturated fat content.
2. Maintain a normal weight. Lose weight if you’re
overweight; even losing just a few pounds can reduce
blood pressure if you’re overweight.
3. Keep your sodium intake at or below recommended
levels—not more than 2,300 milligrams a day.
Tips to Reduce HBP Risk
4. Pursue an active lifestyle: Walk briskly, swim, jog,
cycle, or do other moderately paced aerobic activities.
Aim for at least 30 minutes of activities daily.
5. If you drink, use moderation—no more than one
drink a day for women, and no more than two drinks a
day for men.
6. Don’t smoke. Cigarette smoking raises blood pressure
and seriously increases risk for heart disease.
Potassium (K)
• K is the principal positive(+) charged ion inside body
cell
• Play major role:
–
–
–
Maintaining fluid & electrolyte balance
Cell integrity
Critical to maintain heart beat
• Sudden death occur during
–
–
–
–
fasting
kwashiorkor
sever diarrhea
eating disorders
Are caused by the loss of Potassium.
Potassium (K)
–
–
–
dehydration leads to K loss
when brain cell losses K – victim loses the feel of thirst
diuretic causes K loss, must be taken under physician;
supervision
• K- deficiency is unlikely
– fruits and veg. effect of lowering blood pressure is may be due
to K- contents
– K from food is safe but K –injected in vein can stop the heart
– K- over dose normally are not life threatening as long as taken
by mouth
• High K in stomach causes vomiting
Potassium (K)
Potassium(K)
The Major Minerals







Calcium (Ca)
Chloride (Cl)
Magnesium (Mg)
Phosphorus (P)
Potassium (K)
Sodium (Na)
Sulfur (S)
Calcium
- Most abundant mineral in body
•
Bones store 99% of the body’s calcium, which plays two roles:
–
–
•
Calcium serves as a cofactor for several enzymes.
–
•
Supports and protects soft tissues.
Serves as a calcium bank, providing calcium to body’s fluids.
Cofactor: a mineral element that, like a coenzyme, works with an
enzyme to facilitate a chemical reaction.
Calcium is essential for nerve impulses, muscle contraction,
heartbeat, maintenance of blood pressure, & blood clotting.
Calcium
 Minerals of bones are in constant flux
 Ca & P as calcium phosphate crystallize on the
foundation material composed of collagen


Hydroxyapatite crystals give rigidity
Flourapatite- fluoride displace thy “hydroxy” part of
hydroxyapatite & make
flourapatite- Resists bone- Dismantling
 Teeth are formed in a similar way turnover of minerals is
slow
Calcium
 less than 1% Calcium in blood is vital to life. It is
required for:






Transmission of never impulses
Muscle contraction
Maintain cell membranes
Maintain Blood pressure
Blood clotting
Act as cofactor for several enzymes
 Therefore, Blood calcium is tightly controlled
Calcium Sources
– Milk and milk products contain the most calcium per serving
– Milk contains both Vitamin D and lactose, both of which
enhance calcium absorption.
– many greens are also good choices, but a complication enters
in absorption.
– fish and shellfish are also good source of calcium.
– Some foods contain binders( such as PHYTIC ACID,OXALIC
ACID) that combine chemically with calcium and other
minerals such as iron and zinc.
•
•
Higher fiber in diet higher calcium is required.
The higher the diet is in protein, the greater the amount of calcium
excreted.
Calcium
 Milk and milk products
typically contain more
calcium than other food
sources.
 Milk also contains vitamin D
and lactose which can
enhance calcium absorption
Calcium Sources
Calcium Sources
Factors effecting Calcium
Absorption
 Some foods contain binders such as :
PHYTIC ACID

OXALIC ACID
 which combine chemically with calcium and other
minerals such as iron and zinc.



Higher fiber in diet higher calcium is required.
The higher the diet is in protein, the greater the
amount of calcium excreted.
Calcium Sources
 Calcium-fortified foods are available for those who cannot
take milk products.
 Milk allergy: the most common food allergy; caused by the protein
in raw milk.
 Lactose intolerance: an inherited or acquired inability to digest
lactose as a result of a failure to produce the enzyme lactase.
BONE: A LIVING TISSUE
–
–
–
–
–
Bone is a living metabolically active tissue
Constantly being broken down and reformed in a
process called Bone Remodeling
Bone is formed by cells called Osteoblast
And broken down or resorbed by cells called
Osteoclast
During bone formation Osteoblast’s activity exceeds
During bone breakdown activity of Osteoclast
exceeds
BONE: A LIVING TISSUE
–
–
–
–
Most bones are formed early in life.
In children, bone formation occur more rapidly than
breakdown
Even after growth stop, MASS continue to increase into
young adulthood when Peak Bone Mass is achieved
(Between 16 to 30)
In Healthy Adults, bone breakdown and formation
are in balance, so bone mass remain constant
–
–
After age 32 to 45, the amount of breakdown begin to
increase than which is formed.
If enough bone is lost, skeleton is weakened and
fracture _ this is called Osteoporosis
OSTEOPOROSIS
 Caused by a loss in both:


Protein matrix
Mineral deposits of bone
 In U.S about 28 million people have Osteoporosis or at risk due to
low
bone mass.



80% of them are women
Osteoporosis leads to 1.5 million fractures of Hips, Pelvis, Legs, Arms,
Hand and Ankles/year
Cost between $10 to 15 billion per year
OSTEOPOROSIS
– Bones explodes into fragments
– Many elderly people with hip fracture never able to walk
– Osteoporosis occurs during the later years but
– Develop silently much earlier and after 30 or 40 years,
the hip gives way.
– Causes are not fully understood, but risk depends on:
•
•
The level of peak bone mass
The rate at which bone is lost
OSTEOPOROSIS
– Peak bone mass and rate of bone mass loss are affected by:
•
Age
•
Genetics
•
Gender and
•
Lifestyle
–
–
–
–
–
–
–
–
Genetic factors are believed to account for as much as 70%
Risk is greater in women than men because men have a higher peak bone mass
This postmenopausal bone loss is related to a drop in levels of the hormone
estrogens
Decline estrogen affects bone cells and reduce intestinal Ca absorption
During this period, women lose a disproportionate amount of bone
After the post menopausal period, women continue to lose bone but more
slowly
Osteoporosis- related fractures occur in one out of every two women
over age 50 and
In about one in every 8 men over 50
OSTEOPOROSIS
–
–
–
–
–
Life style factors that affect bone mass include:
Smoking
Alcohol consumption
Exercise &
Diet
•
•
•
•
•
•
High protein diet
High sodium diet
Caffeine
Soft drinks
Low vitamin K
And insufficient Ca and Vitamin D
– Although, Ca is the most significant dietary mineral affecting
osteoporosis risk, other minerals including:
•
Na, P, Mg & several trace minerals also affects bone mass
OSTEOPOROSIS
 To prevent osteoporosis higher Ca intake in early
life are recommended- that help achieving
maximum Peak Bone Mass
Phosphorus (P)
• Combined with calcium
to form calcium
phosphate; gives rigidity
to bones and teeth.
• Part of DNA and RNA;
necessary for all growth;
genetic code.
• Plays major role in
energy production as a
component of enzymes
and B vitamins.
• Transports nutrients.
Phosphorus (P)
Magnesium
 Acts in all cells of muscle, liver, heart and other soft
tissues.
 Helps relax muscles after contraction.
 Bone magnesium is a reservoir.
 Deficiency not likely but can occur in certain
conditions
Magnesium
Sources of Magnesium
• Most Americans receive ¾ of recommendation
–
–
–
–
–
–
–
nuts
whole grains
sea food
cocoa
legumes
dark green veg. chocolate
avocado
• Magnesium easily washed away or peeled away
Magnesium
•
•
•
•
•
•
•
•
•
•
•
Toxicity
Mostly reported in older people
May caused by Mg- containing
laxatives
antacids &
other medications
Symptoms
diarrhea
electrolyte imbalance
acid base imbalance
dehydration
Magnesium
•
•
•
•
•
•
•
•
•
•
•
•
•
Magnesium Deficiency
Symptoms
weakness
appetite loss
muscle twitches
confusion
If extreme
- Convulsions
- Hallucinations
- in children growth failure
-CVD & heart attacks
- bizarre movement (eye, face)
-difficulty in swallowing
Chloride (Cl)
 From chlorine – a deadly green gas
 In body chloride ion play important role a major – ive
ion
 outside the cell it accompanies Na & inside accompanies
K so maintain fluid balance
 also part of HCl in stomach principle source is SALT
(NaCl)
Sulfur (S)
Sulfur
 Present in some amino acids and all proteins.
 No recommended intake.
 No known deficiencies
 Body does not use S by itself as A nutrient- but present
in essential nutrient i.e.

Thiamin, biotin & protein
Sulfur (S)
 S. plays most important role in helping strands of
protein in to assume a functional shape.
 -skin ---- rigid proteins contain high contents
 - hair
 -nails
 also part of insulin
The Trace Minerals
• Iodine I
• Iron
•
•
•
•
•
•
•
Fe
Zinc Z
Selenium Se
Florid F
Chromium Cr
Copper Cu
Magnesium Mn
Molybdenum Mo
Iodine (I)
 Influences energy metabolism iodine is a part of Thyroxin-
:
Responsible for based metabolic rate
Growth and development
Promote protein synthesis
Deficiency disease is called Goiter




 200 million people are affected with this disease worldwide.
 ·
Severe thyroid undersecrtion by women during pregnancy
causes irreversible mental and physical retardation called
cretinism.
Iodine (I)
 IODINE IN THE DIET
Seafood and sea water high in Iodine
Plants grown close to sea are high in iodine
Plants grown inland, Iodine contents depends on the Iodine



in

the soil
Iodized salt (1/2 teaspoon provide full day requirement)
Iodine (I)
 Deficiency
 During pregnancy cause irreversible mental and physical
retardation in the infant – known as Cretinism
o
can be averted if treated with in first 6 months
 Iodine deficiency is one of the world most common and
most preventable cause of mental retard
Iron (Fe)
 Every living cell- plant or animal contain iron
 Most of the iron in the body is part of two proteins:
hemoglobin
myoglobin


 also help enzymes




needed to make new cells
o
amino acids
o
hormones and
o
neurotransmitters
Iron (Fe)
 Body treat Iron as a precious mineral – liver & spleen
break RBC & salvage iron for recycle- body losses very
little iron usually as nail clippings, hair cuts and skin.
 75% world population have inadequate intake of iron.
Iron (Fe)
 Iron in Diet
 Come from both plant and animal sources
 Much of the iron in animal product is HEME IRON—
absorption 25%
 Leafy green vegetables, legumes and whole grains are
source of NON-HEME IRON—absorption between 2 to
20%
Iron (Fe)
 Iron Deficiency
 Most common nutritional deficiency





iron- deficiency anemia
smaller & lighter color cells – 40% worlds population
weakness
headaches
inability to concentrate
 Children deprived of Iron Become




restless
irritable
unwilling to play or work
unable to pay attention
 PICA- craving for non-food substances i.e. clay, ice,
toothpaste etc.
Iron (Fe)
 Iron absorption
 Two forms – Heme (hemoglobin or Myoglobin) In meat,







poultry, fish, etc.
Non-heme in plants
Healthy person can absorb
25% heme iron
2%-20% non- heme iron
Absorption depend on
MFP-factor – increase, non hem. Iron
Vitamin C – increase, non hem. Iron
Iron absorption
 Tannins in tea & coffee- decrease
 Ca &P in milk- decrease
 Phytates in plants – decrease
 Iron content of food is high if cooked in iron pan- less
available
Iron Sources
-
-
red meat
fish
poultry
shell fish
egg
legumes
dried fruits
spinach
Iron Toxicity
 Iron is toxic- difficult to excrete
 Defenses- controlling at entry

Intestine cells trap iron & hold it when stores filled less iron is a
absorption
 Iron-overload- caused by hereditary defect




Tissue damage of liver
Infections- bacteria thrive on Fe-rich blood
Effects most severe in alcohol abusers
Elevated iron stores related to CVD – higher oxidation of LDL
 Vitamin C higher Iron absorption thus higher problem of
iron overload
 Iron supplements are a leading cause of fatal accidental
poisoning
Iron DRI Values
 Men
8mg
18mg
 Women childbearing age
-

51 yrs & older
pregnancy
8mg
27mg
Zinc (Zn)
 Very small quantity – But work in every cell with
protein – helping nearly 100 enzymes







make parts of the cell’s genetic material
make heme in hemoglobin
help pancreas with its digestive function
help metabolize Ch2O, protein & pat
liberate Vitamin A. from storage in the liver
dispose of damaging free radical
regulate gene expression in protein synthesis
Zinc (Zn)
 Other Functions Of Zn
-
-
Zn also affects behavior & learning
Assist in immune function
Wound healing
Sperm production
Taste perception
Fetal development
Growth & development of children
Needed to produce the active form of vitamin A in
visual pigments
Zinc (Zn)
 Zinc Toxicity
 Low Cu absorption
 Low Fe absorption
 Low HDL in blood
 Upper tolerable intake level
40 mg/day
Zinc (Zn)

-
-
Sources
meat
legumes
shellfish
grains
poultry
vegetables
Selenium (Se)
 Assists a group of enzymes that defend against oxidation
Also play role



in activating thyroid hormones
may protect against some forms of cancers
Deficiency may cause specific type of heart disease
 Widely distributed in foods i.e. meat, shellfish, fruits &
vegetables grown in Se- rich soil
 Toxicity possible with supplement



Hair loss,
Diarrhea
Nerve abnormality
 Tolerable upper intake level 400mg
Fluoride
 Not essential for life but
beneficial in diet because
inhibit the development
of dental caries
 Fluoride replaces OH- group
of hydroxyapatile & form
fluoroapatite
 also act on the bacteria which
causes plaque on teeth.

 Source
Drinking Water
 If fluoride 2-8 ppm cause
discoloration of teeth, or
“fluorosis”

Chromium (Cr)
 Work closely with the hormone insulin
 when Cr lacking- insulin function is impaired – cause diabetes- like
condition- that resolve with Cr
 high sugar diet deplete the body supply of Cr.
Chromium (Cr)
 Cr will not build extra muscle tissue or melt off fat”
 Cr does not reduce blood cholesterol
 Chromium compound used in various industries are know
Carcinogens
 Chromium in foods in non-toxic by comparison

200mg/day is safe
 Chromium is widely distributed recommend minimum
intake 50mg 90% U.S adults consume less
 Best source are

liver, whole grains, nuts, cheese
Copper (Cu)
 Most vital role is to help form hemoglobin &
collagen
many enzymes depends on Cu for its O2- handling
ability
 Cu assists in reaction leading to energy release
 Regulate the activity of certain genes

 Cu dependent enzymes “Superoxide dismutase”
helps control damage from free radical activity in
the tissue.
Copper (Cu)
 Cu Deficiency
 Copper deficiency is rare but not unknown
 can severely disturb growth and – metabolism
 can impair immunity & blood flow through arteries
 Toxicity
 From food in unlikely but supplement can cause toxicity
 Tolerable upper intake level 10,000mg/day
 Sources
 Organ meat, sea food, nuts, seeds water supply through
copper plumbing
Trace Minerals
 Known essential for animals: human requirement
under study
 Arsenic
 Boron
 Nickel
 Silicon
 Vanadium
 Cobalt
Body’s Defenses against Free Radicals
 Two main systems
 reserve of anti oxidants
 enzyme system
 Both are not 100% effective
 if insufficient radical- fighting agents or high free
radicals
health problems can develop
 Following can help reduce damaging affects of
oxidants


Anti Oxidant Nutrients
Internal defense system