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Unit 7 Water and Minerals Why is water so important? Water Comprises ______% of the body Lean muscle tissue contains ______% water Fat contains ______% water Human body has no storage for water Human body has a poor thirst mechanism Intracellular and Extracellular Fluid Intracellular fluid Extracellular fluid Osmosis Osmosis: Functions of Water Body temperature regulation Water absorbs any excess heat Body secretes fluids via perspiration Skin is cool as perspiration evaporates Fluid Intake - Guidelines Adult Infants Water in Foods Beverages, fruits, and vegetables are _____% water Potatoes, chicken, and steak are __________% water Jam, crackers, and fats are ________% water Water-Deficiency Diseases Triggers thirst mechanism; not always reliable indicator What if the Thirst Message is Ignored? A Closer Look at Dehydration 1 – 2% loss of body weight leads to thirst Fatigue 4% loss of body weight Muscles lose strength and endurance 10 – 12% loss of body weight Decreased heat tolerance and Weakness 20% loss of body weight Coma and death Water Toxicity Too much water without sufficient electrolytes intake Overwhelms the kidneys Usually not a problem (people won’t drink that much) Headaches, blurred vision, cramps, convulsions Minerals Two Types of Minerals Major minerals (macrominerals) Require > Trace minerals (microminerals) Require < Major Minerals: Macrominerals Daily nutritional need <100 mg/d: 7 essential major minerals Sodium: Source: Sodium in Foods 80% intake comes from processes foods (More processes = ____________________) 10% added by individuals 10% naturally present in foods for example milk and dairy products Functions of Sodium Major ion in ______________________________________________ which means it is important in _____________________________________________ Key for retaining body water Conduction of nerve impulses Sodium Needs Adequate intake: 1500 mg/d for adults and 1200 – 1300 mg/d for older adults Body only needs ~200 mg/d Minimum requirement is 500 mg/d Sodium -Deficiency Diseases Rare Consequences of deficiency Treatment Upper Level for Sodium UL = 2300 mg/d and ~95% of North Americans exceed UL Consequences of toxicity Chloride/Chlorine: Sources: Table salt (60%), Chlorinated water, Seaweed, Olives, Rye, Some fruits and vegetables Functions of Chloride Major ion in extracellular fluid which means it is important in water balance like Na Chloride Needs AI = 2300 mg/d and average consumption = 5400 mg/d Chloride-Deficiency Diseases Unlikely due to high salt intake and water treatment Toxicity UL = 3.6 g/d and a high intake may cause hypertension Potassium: Found in fruits, vegetables, milk, grains, meats, dried beans Generally not added to foods Functions of Potassium Potassium Needs AI = 4700 mg/d Excess potassium is excreted by the kidneys No UL (only restricted in kidney diseases) = No Toxicity Potassium-Deficiency Diseases Rare Causes: Consequences of deficiency: Calcium: Calcium in Foods Kale, collard, mustard greens Calcium fortified foods Tofu (if made with calcium carbonate) Canned fish (with bones) Functions of Calcium Bone Mass During growth, osteoblast exceeds osteoclast activity More bone mass in areas under higher stress Peak bone mass reached between the age of 20-30 Bone loss: Mid-adulthood and Menopause Calcium-Deficiency Diseases Osteoporosis: Loss of bone Calcium Supplements Calcium carbonate (40% calcium) For those with ample stomach acid and is found in ____________________ Calcium citrate (21% calcium Enhance absorption due to acidity content and is recommended for elderly Calcium Needs Adequate Intake (based on 40% absorption) 1000 - 1200 mg/d for adults and 1300 mg/d for adolescents Upper Level for Calcium UL = 2500 mg/d Consequences of hypercalcemia Functions of Phosphorus: Found in every cell ATP, DNA, RNA and Phospholipids Phosphorus in Foods Phosphorus Needs RDA = 700 mg/d for adults and current intake exceeds RDA (1000 – 1600 mg/d) Deficiency of Phosphorus Deficiency highly unlikely Consequences of deficiency Upper Level for Phosphorus UL = 3-4 g/d Phosphate ions bind calcium Calcium-phosphorus precipitates in body tissues May compound bone loss if calcium intake is low Functions of Magnesium: Magnesium in Foods Magnesium Needs RDA: 310 mg/d for women and 400 mg/d for men Average intake is lower than the RDA Magnesium-Deficiency Diseases Consequences of deficiency Rapid heart rate Weakness Muscle spasms Disorientation Seizures Upper Level for Magnesium UL = 350 mg Toxicity is uncommon Consequences of toxicity Sulfur: Functions Part of vitamins and amino acids Aids in drug detoxification Acid-base balance Part of a natural diet, primarily from protein Used to preserve foods NO: RDA, Deficiency, UL and Toxicity Trace Minerals: Microminerals Needed in much smaller amounts; daily nutritional need <100 mg/d 9 essential trace minerals Iron: Source: Red meats, Enriched grains, Fortified cereals, Milk is a poor source Functions of Iron Hemoglobin in red blood cells (Transport oxygen and carbon dioxide) Myoglobin in muscle cells Immune function Drug-detoxification pathway Iron Needs RDA :8 mg/d for adult males and 18 mg/d for females (11 to 50 y) Iron-Deficiency Diseases Most common form of anemia Consequences of deficiency: Fatigue, Difficulty breathing, Poor growth Upper Level for Iron UL = 45 mg/d Overdose can be serious: children Causes: Repeated blood transfusions, Hemochromatosis (Overabsorb iron→Deposition in tissues) Consequences of toxicity: Stomach irritation, Increased formation of free radicals, Death due to respiratory collapse (shock) Zinc: Source: Animal products, Shell fish, Legumes, nuts, whole grains Not part of the enrichment process Functions of Zinc Protein and alcohol metabolism Immune function: ↓ oxidation Enzyme function: Catalyst or stabalization Zinc Needs RDA: 8 mg/d for women and 11 mg/d for men Zinc-Deficiency Diseases Consequences depends on severity of deficiency Consequences of deficiency: Poor growth and learning, Impaired immune function Acrodermatitis enteropathica (Skin lesions, hair loss, and diarrhea) Upper Level for Zinc UL = 40 mg/d Consequences of toxicity: Inhibits copper absorption, ↓ HDL → ↑ risk of heart disease, Diarrhea, cramps, Depressed immune function Copper: Source: Organ meats, Seafood, Cocoa, Legumes, seeds, nuts, whole-grain Functions of Copper Aids in iron metabolism Forms Enzymes: Superoxide Dismutase (SOD) which is part of antioxidant system Copper Needs RDA = 900 µg/d for adults Copper-Deficiency Diseases Due to high zinc supplements Consequences of deficiency: Normocytic, hypochromic anemia, Poor growth Upper Level for Copper UL = 10 mg/d Not common (storage of Cu is tightly regulated) People with Wilson’s disease accumulate copper in the liver, brain, kidneys, and cornea; leads to premature death if left undetected Selenium: Sources Functions of Selenium Glutathione Peroxidase System Thioredoxin enzyme family (Protects the heart and other cells from oxidative damage) Selenium Needs RDA = 55 µg/d Selenium-Deficiency Diseases Causes: Low intake due to low soil content Consequences of deficiency: Muscle pain, Muscle wasting, Cardiomyopathy Keshan disease: Heart disease in children, Accumulation of fatty acid peroxides in the heart, Increase blood clots, Irreversible Upper Level for Selenium UL = 400 ug/day Consequences of toxicity: Garlicky breath, Hair loss, Nausea, vomiting, Weakness, Rashes, and Cirrhosis of the liver Iodide ( ) in Foods Iodized salt (1/2 tsp. meets RDA), Saltwater fish, seafood, molasses, Sea salt is a poor source (loss during processing), and Plant source Functions of Iodide Thyroid hormone synthesis: Metabolic rate, Growth, and Development Iodide Needs RDA = 150 µg/d Iodide-Deficiency Diseases Causes: Low intake (from low soil content), Consumption of goitrogens (↓ in thyroid metabolism) Consequences of deficiency: Growth of the thyroid gland (goiter), Drop in the metabolic rate Cretinism (Stunted growth during fetal development) Upper Level for Iodide UL = 1.1 mg/d Consumption of seaweed Thyroid hormone synthesis is inhibited Fluoride ( ) in Foods Fluoridated water (~0.2 mg/cup), Tea, Seafood, seaweed, and Toothpaste Functions of Fluoride Essential function has not been described Role in prevention of cavities Secreted in saliva, Aids in synthesis of fluorapatite crystals , Increased mineralization of teeth, Resists acid, and Inhibits bacterial growth Fluoride Needs AI = 3.1 -3.8 mg/d for adults Upper Level for Fluoride UL: 10 mg/d for adults and 6 mg/d for children Consequences: Mottling or weakening of the teeth in children, and Skeletal fluorosis Prevention: Limit toothpaste to pea size for children Food Sources of Chromium ( ) Eggs, Pork, Whole grains, nuts and mushrooms Functions of Chromium Aids insulin in signaling blood glucose to enter tissues Needs: AI: 25 µg/d for women & 35 µg/d for men Deficiency: High blood glucose levels No UL = No Toxicity Manganese ( ) Source: Oats, nuts, tea Function: Cofactor for enzymes and in bone formation Needs: AI:1.8 mg/d for women and 2.3 mg/d for men No deficiency symptoms UL = 11 mg/d Nervous system disorders Molybdenum ( ) Source: Legumes, nuts, grains Function: aid enzymes (xanthine dehydrogenase) RDA = 45 µg/d Deficiency: NONE UL = 2 mg/d Only seen in animals (Poor growth)