1 / 41

Agenda

Agenda. A cool website: http://easybib.com / Lecture Water Functions Needs Minerals Major Trace. Lecture 12: Water and Minerals. 2/16/2012 Will Brown. Water. Water. Water acts as a solvent for most of the nutrients we consume

khoi
Download Presentation

Agenda

An Image/Link below is provided (as is) to download presentation Download Policy: Content on the Website is provided to you AS IS for your information and personal use and may not be sold / licensed / shared on other websites without getting consent from its author. Content is provided to you AS IS for your information and personal use only. Download presentation by click this link. While downloading, if for some reason you are not able to download a presentation, the publisher may have deleted the file from their server. During download, if you can't get a presentation, the file might be deleted by the publisher.

E N D

Presentation Transcript

  1. Agenda • A cool website: http://easybib.com/ • Lecture • Water • Functions • Needs • Minerals • Major • Trace

  2. Lecture 12: Water and Minerals 2/16/2012 Will Brown

  3. Water

  4. Water • Water acts as a solvent for most of the nutrients we consume • Needs constant replenishment – due to respiration, excretion, urination, digestion, etc. • Need to take in ~13 cups of water for men and 9 cups for women • About 50-70% of body weight is water • The thinner you are the higher % of water you are • Lean muscle = 73% water • Fat = ~20% water

  5. Water • Water is thought to move freely once inside the body • When inside the cells called intracellular fluid • Outside or in the blood is called extracellular fluid • Electrolyte movement is controlled across cell membranes • Water is controlled by osmosis • Intracellular fluid regulated by potassium and phosphate • Extracellular regulated by sodium and chloride • Certain instances when this is not the case • Blood/Brain barrier • Blood/Testis barrier • Intestinal barrier

  6. Functions of Water • Acts as a solvent • Regulate body temp • Water has a high specific heat = 5861.8 joules/kg • Much lower than fat; oleic acid = 2884 joules/kg • This helps keep the body from freezing quickly • Perspiration helps to cool the body via evaporation • Remove waste – Urine is water soluble • Important in mucous production • Amniotic fluid is primarily water

  7. Significant Water Loss • If to little water is ingested, the body will increase water retention • Antidiuretic hormone – released from the pituitary gland and causes kidneys to preserve more water than normal • Aldosterone – causes retention of sodium • 1-2% fluid loss the body will feel thirst • At 4% muscles begin to lose strength • At 10-12% heat tolerance is decreased and weakness • At 20% death is soon to come

  8. Daily Water Intake and Output Input Output Skin perspiration 750 ml or 3 cups Lung Respiration 300 ml or 1.25 cups Urine 1650 ml or 6.75 cups Feces 100 ml or 0.4 cups Total water output 2800 ml or 10 cups • Fluids • 2000 ml or 8 cups • Water content in foods • 500 ml or 2 cups • Water produced from metabolism • 300 ml or 1.25 cups • Total water intake • 2800 ml or 10 cups

  9. Minerals

  10. Minerals: an Overview • Minerals are broken into two categories • Major – >100 mg/day • Calcium, Phosphorus, Potassium, • Trace – <100 mg/day • Iron, Manganese, Copper, Iodine • Functions cover a broad spectrum • Cofactors - Selenium • Add strength to body structures – Calcium • Signal transduction – Potassium and Sodium

  11. Minerals: An Overview • Bioavailability – How much of a substances makes it into the body compared to what we eat. • It is different for each mineral and which food you eat for that mineral • Spinach is high in Calcium but also high in oxalic acid which binds Ca+ which the body can’t absorb • Only ~5% can be absorbed • Minerals come from both plant and animal sources • Animal sources are better absorbed because things like fiber aren’t present to hinder absorption • Mineral content in plants varies greatly depending on the concentration of the minerals in the soil • Can affect vegetarian and vegan diets

  12. Minerals: an Overview • The more refined a food, the less minerals will be present • Most minerals are ions and water soluble • In flour, there is a broad array of minerals present but iron is only one added back • Fiber impedes mineral absorption, not just carbs • Certain fibers can bind to minerals • Increased fiber can mean decreased mineral availability • Yeast leavened bread can increase bioavailability • Zinc and phytic acid

  13. Minerals: an Overview • Mineral-mineral interactions occur • Same size, same charge compete for absorption • Excess of one mineral reduces the bioavailability of the others • Another reason to not take a Multi-Vitamin you are not getting everything written on the bottle • Only take mineral supplements when medically necessary – ie: anemia • Vitamin-mineral interactions • Most of these are beneficial • Vitamin D increases Calcium absorption • Vitamin C keeps iron in the most available form • Mineral Toxicity • Trace minerals have a very narrow therapeutic window • Supplements typically exceed RDA • Contamination with things like lead can occur • Only take mineral supplements approved by the United States Pharmacopeia

  14. Major Minerals: Sodium • Salt! Most of the sodium comes from table salt and processed food • Most bioavailable of all minerals almost 100% • Functions • Primary ion in extracellular fluid – required for water balance • Helps with nerve signals • Helps kidneys reabsorb water • Low sodium, is rare, but usually caused by sickness and low dietary sodium • Nausea, vomiting, muscle cramps, dizziness

  15. Major Minerals: Sodium • Major sources are processed breads, deli meats and fast food meals. • Adequate Intake – under 51 (yoa) is 1500 mg • If we ate no processed foods the intake would be ~500 mg • Upper limit is 2300 mg – about 1 tsp • Hypertension is 1500 mg • Only need 200 mg/day to maintain regular function • People of African descent are more sensitive to sodium - <1500 mg/day • Excess urine is excreted in the urine • Hypertension is biggest concern for excess sodium intake

  16. Major Minerals: Potassium • Similar in function to Sodium; however acts intracellular • 95% of K in the body is intracellular • Absorb ~90% • Associated with lower blood pressure • Low potassium leads to loss of appetite, cramps, confusion, constipation • Eventually, heart arrhythmias develop leading to death • Sources: unprocessed foods such as fruits, vegetables, whole grains, • COFFEE!!! Starbucks is only trying to make sure you get your daily potassium intake. Thanks Starbucks.

  17. Major Minerals: Potassium • Adequate Intake: 4700 mg/day • 3500 mg is value used on food labels • Most Americans consume 2000-3000 mg/day • No upper limit to potassium – kidneys are able to regulate potassium quite well • People at risk for low potassium • Some high blood pressure meds that are diuretics deplete potassium • Excessive vomiting and diarrhea can lead to low potassium • primary issue with cholera • Low calorie diets • Atheletes – because of sweating

  18. Major Minerals: Chloride • The other half of SALT!!! • Functions • Balances out positive ions such as sodium • Part of the stomach acid production • Nerve function • Sources • Chlorinated water • Some fruits and veggies • Table salt • Adequate intake is 2300 mg/day – average intake is 5400 mg/day • Upper limit is 3600 mg/day

  19. Major minerals: Calcium • Bioavailability of Calcium is ~25% for adults • As high as 60% for infants and children • Lower for elderly • More affected by absorption than Na+ of K+ • Most occurs in duodenum, more acidic than other areas of the lower GI • Calcium enhanced by • Parathyroid hormone • Gradual flow of digestive contents • Glucose and lactose • Impeded by • Large amount of phytic acid in fiber from grains • Great excess of phosphorus in the diet • Polyphenols in tea • Vitamin D deficiency • Diarrhea • Old age

  20. Major Minerals: Calcium • Functions • Bone structure – 99% of calcium in the body is stored in bone • Clotting • Muscle function • Nerve function • Helps regulate cellular metabolism • Sources • Milk – provides 75% of the calcium of North Americans • Leafy greens • Broccoli • Sardines and Salmon

  21. Major Minerals: Calcium • Adequate intake: 1000-1200 mg/day • Average intakes in US are 800 for females and 1000 for males • Most women, especially young women and vegans, are below adequate intake • Upper limit is 2500 mg/day based on increased risk of kidney stones • Supplements • Many types of calcium supplements available • Should be taken after/with a meal, acidity helps with absorption • Some supplements contain lead and are not regulated by FDA

  22. Major Minerals: Phosphorus • Bioavailability of 70% • Found in many types of food and widely available • Vitamin D also affects Phosphorus uptake • Functions • Component of enzymes • Forms backbone of DNA • Cell membrane phospholipids • Bone

  23. Major Minerals: Phosphorus • Adequate intake: 800 mg/day; 1000mg used on food labels • Most people easily meet this because it is so readily available • Upper intake is 3-4 g/day; based in kidney impairment • Interesting condition can arise when low calcium and high phosphorus is found in the body • Causes bone loss • Occurs in elderly • Also occurs in teens due to high soft drink consumption • Phosphorus is as a flavoring agent; 75mg/12oz

  24. Major Mineral: Magnesium • Bioavailability is 40-60%; can go as high as 80% when intakes are low • Functions • Used in hundreds of enzymes • Important for nerve function • Deficiency leads to arrhythmia, weakness, disorientation, muscle pain • Rare because body can store excess Mg • Adequate Mg reduces CV risk

  25. Major Mineral: Magnesium • Adequate intake is 400 mg for men and 310 mg for women • Most people fall under this, recommended to increase whole grain and green veggies • Upper limit for non-food sources only is 350 mg/day • Sources include whole grains, broccoli, potatoes, squash. • Some can come from meats but not as much as plant sources • Also hard tap water and coffee

  26. Trace Minerals: Iron • Bioavailability is ~18%; higher in anemics • Used in every cell in the body as oxygen carrier • Two main forms • Hemoglobin – carries oxygen to cells from lung • Myoglobin – intramuscular carrier of oxygen • Two main types of Iron that are ingested • Heme iron – the kind found in animals • More easily absorbed • Nonheme iron – elemental form and not as easily absorbed • Absorption can be enhanced by orange juice • Absorption impeded by phytic acid in fiber

  27. Trace Minerals: Iron • Absorption of iron tightly regulated • Absorbed by absorptive cells and held • If low iron in blood then it will be taken up into blood stream • If not taken up, shed with intestinal cells at the end of their 2-5 day life cycle • Functions • Carry oxygen • Used in enzymes and proteins

  28. Trace Minerals: Iron • Adequate intake for men and women over 50 is 8 mg/day; 18 mg/day for women 19-50 • Upper limit is 45 mg/day due to stomach irritation • Large doses over 60 mg can be life-threatening to small children • Easiest source is animal meat (heme iron) and spinach, peas and legumes (nonheme iron)

  29. Trace Minerals: Zinc • Bioavailability is ~40% • Significantly impacted by the types of foods eaten • Animal sources more readily absorbed • Grains are low in zinc; high in phytic acid rich fiber can significantly reduce absorption • Other minerals compete for absorption • Zn deficiency in children causes growth retardation and poor sexual development • Can be a big problem for cultures that rely heavily on cereal grains for primary protein source

  30. Trace Minerals: Zinc • Functions – involved in hundreds of enzymes and gene regulatory proteins • DNA synthesis and function • Protein expression • Protein metabolism • See page 379 in book for more • Sources • Animal protein usually supplies half of Zn requirements • Plant sources include whole grains, peanuts, and legumes • Adequate intake is 11 mg/day for men 8 for women • Upper limit is 40 mg/day due to interferences with Cu

  31. Trace Minerals: Selenium • Exists in many readily absorbable forms • Functions as part of antioxidants and thyroid hormone metabolism • Deficiency leads muscle pain and wasting; also heart disorders • Sources: fish, organ meat (woo!) eggs, and grains grown in selenium containing soil • Adequate intake is 55ug/day • Upper limit is 400ug/day based on things like hair loss

  32. Trace Minerals: Iodide • Iodine required for the production of thyroxine, a thyroid hormone necessary for metabolism homeostasis • Found in food as Iodide • Deficiency leads to goiter and cretinism • Goiter is an enlarged thyroid; small goiters not a problem but large ones can put pressure on wind pipe • Cretinism is caused when pregnant mothers do not have enough iodide; leads to stunted growth and mental retardation • Easily prevented with iodide supplementation • Still prevalent in many iodide deficient areas of the world that have not adopted fortification

  33. Trace Minerals: Iodide • Adequate intake: 150 ug/day • Amounts to ½ tsp of fortified salt • Most people consume that amount • Upper limit 1.1 mg/day and can impair thyroid function • Sources include saltwater fish, iodized salt, dairy products, and small amount in grains • Used as a sterilizing agent in dairy processing and in fast food restaurants • Used as bread conditioner in bakeries • Can be a food colorant • Found in iodized salt – not sea salt, the iodide is lost during processing • Vegans may need to supplement with iodized salt

  34. Trace Minerals: Copper • Bioavailability is 12-75% with an inverse absorption pattern similar to Vitamin C • Absorbed primarily in stomach and SI • Functions: • Involved in synthesis of hemoglobin • Involved in certain enzyme function • Important in immune cell function, blood clotting, and lipoprotein metabolism • Deficiency leads to a rare form of anemia, low WBC count, bone loss, poor growth and types of cardiovascular disease

  35. Trace minerals: Copper • Adequate intake: 900 ug/day • The amount on food labels is 2 mg/day • Average intake is 1-1.6 mg/day • Supplement form is copper oxide is poorly absorbed • Upper limit is 10 mg/day – causes vomiting and liver toxicity • Sources include liver, seafood, cocoa, legumes, nuts, seeds, and whole grain breads and cerel • Copper deficiency found primarily in preterm infants, patients recovering from intestinal surgery, and those on high zinc supplementation

  36. Trace minerals: Fluoride • Not to be confused with Fluorine (F2) which is a poisonous gas • Functions • Aids in the formation of a tooth enamel that resists bacteria acid • Results in 40-60% less cavities in kids that drink fluoridated water • Prevents bacterial growth in the mouth • Fluoride present in saliva helps to prevent demineralization and increases remineralization

  37. Trace Minerals: • Adequate intake: 3.1 to 3.8 mg/day for adults • Most municipal water systems add fluoride to 1 mg/L • Upper limit for children is 1.3 to 2.2 mg/day and 10 mg/day for adults and kids >9 • This is to prevent tooth mottling • Worth noting: most bottled waters do not have fluoride • May need to supplement children if primary water source is bottled

  38. Trace Minerals: Chromium • Fairly early in our understanding of Chromium • Enhances in glucose uptake into cells • Deficiency leads to impaired blood glucose control, elevated blood cholesterol and triglycerides • Adequate intake is 25-35 mg/day • No upper limit found in food sources • Sources include egg yolks, organ meat, mushrooms, and BEER!?!

  39. Trace Minerals: Manganese • Functions • Used by enzymes in carbohydrate metabolism • Used by superoxide dismutase which metabolizes free radicals • No deficiency found • Sources include nuts, rice, oats and whole grains • Adequate intake is 1.8-2.3 mg/day • Upper limit is 11 mg/day and based on nerve damage

  40. Trace Minerals: Molybdenum • Used in many enzymes • Deficiency only found in people with are maintained on IV nutrition • Symptoms include increased heart and respiration, night blindness, mental confusion, edema, and weakness • Sources include dairy products, beans, whole grains, and nuts • Adequate intake is 45 ug • Food labels use 75 ug which is average daily intake • Upper limit is 2 mg/day based on animal tests

More Related