1. Note
Final Exam-please check final schedule
Diet technician and dietitian positions
Vitamins B6 and B9 appear to have nothing to do with sciatica onset or management; B12 has been suggested in at least one study (with relatively few patients) to improve sciatica in persons without nutritional deficiency

2. Note
Nutrition Principles of Nutrition in
Metabolism-Winter 2019
Nutrition 2104-Introduction to Nutrition
Fall 2018
Nutrition 2107-Introduction to Sports Nutrition-Winter 2019

3. Major Minerals, Minor Minerals and Water
Lecture 13
14 February 2018
Major Minerals, Minor Minerals and
Water

4. Lists of sources, functions, deficiencies and toxicities are not complete

5. Minerals in general
-inorganic elemental atoms or ions
-mineral in is mineral out
-micronutrients- required in milligram or microgram amounts

6. Minerals in general
-animal foods are more reliable sources of minerals than plants
-there in required proportions in animals including us
-major minerals occur in our body in amounts of > 5 grams
-minor minerals occur in our body in amounts of < 5 grams

7. Major minerals
-electrolytes (Na, K, Cl)
-non-electrolytes (Ca, P, Mg, S)

8. Sodium
-functions-fluid and electrolyte balance, nerve and muscle function
-sources-table salt and many processed foods
-deficiency-rare except with diarrhea and vomiting
-toxicity- rare as most is excreted from body
-increased blood pressure in sodium sensitive persons

9. Potassium
-functions- fluid and electrolyte balance, nerve and muscle function
-sources-fruits vegetables and legumes, grains, meats
-deficiency-nerve and muscle functioning loss
-toxicity-muscular weakness, vomiting

10. Chloride
-functions-fluid and electrolyte balance, part of stomach acid
-sources-same as sodium
-deficiency-rare- secondary to vomiting and diarrhea
-toxicity- vomiting
- hypertension in chloride sensitive people

11. Calcium
-function- bone and teeth formation, nerve and muscle function
-sources-milk and milk products, fortified orange juice, green leafy veggies
-deficiency-impaired growth, osteoporosis
-toxicity- constipation, kidney stones, impaired iron absorption  

12. Phosphorous
-functions-bone and teeth formation, energy metabolism, assist with enzyme function
-sources-all animal products, bread, ready to eat cereal
-deficiency-rare-weakness and bone pain
-toxicity-low blood calcium

13. Magnesium
-functions-bone formation, nerve and muscle function, carbohydrate metabolism
-sources-green leafy veggies, nuts, legumes, whole grains, seafood
-deficiency-weakness, confusion, growth failure in children
-toxicity-rare-nausea, vomiting and low blood pressure  

14. Sulphur
-functions-gives shape to proteins, part of biotin and thiamine and insulin
-sources-all protein foods
-deficiency-unknown
-toxicity-in animals it impairs growth, nothing reported in humans but do not overconsume

15. Mineral supplements
Generally if one follows Canada four food groups and eats according to the principles of
adequacy, balance, variety nutrient density, calorie control and moderation one will not need mineral supplements

16. Lists of sources, functions, deficiencies and toxicities are not complete

17. Iron
Functions-oxygen transport (muscle and blood), part of enzyme function
Sources-red meats, beef liver, fortified cereals and bread
Deficiencies-lower immunity, weakness
Toxicities-greater risk of infection, organ damage

18. Zinc
Functions-tissue growth and wound healing, part of many enzyme functions, vitamin A transport
Sources-meat, poultry, fish, eggs, whole grains, milk
Deficiencies-abnormal glucose tolerance, impaired wound healing, night blindness
Toxicities-anemia, elevated LDL-c and lowered HDL-c, impaired calcium absorption

19. Iodine
Functions-part of hormones that regulate growth, development and metabolic rate
Sources- iodised salt, seafood, bread
Deficiencies-weight gain, lethargy
Toxicities-enlarged thyroid gland

20. Selenium
Functions-works as an antioxidant with vitamin E
Sources-grains grown on selenium rich soil, seafood, liver, kidney
Deficiencies-atherosclerosis
Toxicities-nausea, vomiting, nerve damage

21. Copper
Functions-production of haemoglobin, component of several enzymes, energy metabolism
Sources-organ meats, seafood, nuts, seeds
Deficiencies-rare- anemia
Toxicities-vomiting, diarrhea

22. Manganese
Functions-component of enzymes involved in fat synthesis, growth, reproduction and blood clotting
Sources-widely distributed in foods, best sources are whole grains, tea, pineapple, and strawberries
Deficiencies-rare
Toxicities-rare-nervous system disorders

23. Fluoride
Functions-formation of tooth enamel, prevention of dental decay, bone formation
Sources-fluoridated water and tea
Deficiencies-dental decay, increased risk of osteoporosis
Toxicities-mottling of teeth, nausea, vomiting

25. Chromium
Functions-assists in insulin function
Sources-meat, whole grains, nuts, cheese
Deficiencies-insulin resistance, impaired glucose tolerance
Toxicities-dietary toxicity unknown, occupationally chromium dust damages liver and kidneys

26. Molybdenum
Functions-component of many enzymes, works with riboflavin to incorporate iron into hemoglobin
Sources-milk, legumes, bread, milk, grains
Deficiencies-unknown
Toxicities-occupational exposures causes gout-elevated uric acid in blood-cause arthritis

27. Water

28. Functions of Water
Provides shape and structure to cells
Regulates body temperature
Aids in digestion and absorption of nutrients
Transports nutrients and oxygen to cells

29. Functions of Water
Serves as solvent for vitamins, minerals, glucose, and amino acids
Participates in chemical reactions
Major component of mucous and other lubricating fluids

30. Requirements
1450 to 2800 ml daily
Losses/day
Perspiration to 900 ml
Exhalations ml
Urine ml
Faeces 150 ml
Total 1450 to 2800 ml/day
 Therefore intake must match losses

31. The actual water requirement is highly variable and is increased by:
-very hot (sweating) or very cold environmental temperatures (increased urine production and hence water loss), dry cold air causing increased water loss from the lungs, and warm clothing (causing sweating)
-high altitude (more rapid evaporation due to decreased atmospheric pressure)
-strenuous exercise
-lactation
-pregnancy

32. The actual water requirement is highly variable and is increased by:
-long exposures to dry recycled air – eg airplane flights
-vomiting
-diarrhea
-fever
-high fibre

33. The actual water requirement is highly variable and is increased by:
-thermal injuries
-uncontrolled diabetes
-certain kidney problems

34. Dehydration-
-defined as a loss of 1 % or more of body weight due to water loss
-for a 150 lb person this means 1.5 pounds
-for a 70 kg person this means 700 grams
-480 ml of water weighs 1 pound
-1000 ml of water weighs 1 kg = pounds

35. -early signs of dehydration include:
-headache
-fatigue
-loss of appetite
-flushed skin
-heat intolerance

36. early signs of dehydration include:
-light headedness
-dry mouth and eyes
-dark scanty urine

37. Dehydration
-leads to delirium and death when the water loss exceeds 10 % of body weight

38. Fluid overload
Rare because kidney usually gets rid of excess
Impaired fluid output and sodium retention are associated with:
-renal failure
-congestive heart failure
-certain drug therapies (eg steroids)
-liver disease

39. Sources
Drinking water
Juices
Milk
Pop
Coffee
Tea

40. Sources
Meats
Lettuce
Vegetables
Whole wheat bread
Metabolism

41. Encouraging adequate fluid intake
drink before thirsty
-choose liquids that appeal to one
-keep water nearby
-make water available during meals

42. Encouraging adequate fluid intake
-drink a glass of water before meals- weight control- blunts appetite
-buy bottled water versus pop- sugar issue
-bottled water in lunches
-drink low fat (up to 2 % B.F.) milk

43. Encouraging adequate fluid intake
-add lemon or lime wedges to water drinks
-eat enough fruits and vegetables
-drink extra fluids before during and after exercise (next lecture)
-herbal tea and decaffeinated tea and coffee to some extent in place of caffeine containing drinks