1. Chapter 9 Water and Minerals

2. Water 50%-70% of body weight 50%-70% of body weight Muscle contains 73% water Muscle contains 73% water –Fat contains ~20% Intracellular fluid Intracellular fluid –Fluid within the cells Extracellular fluid Extracellular fluid –Fluid outside the cells

4. Fluid Balance Water shifts freely in and out of cells Water shifts freely in and out of cells Controlled by electrolyte concentration Controlled by electrolyte concentration –Have electrical charges...Na, K, Cl, P, Mg, Ca Osmosis (where an Ion goes, H2O flows) Osmosis (where an Ion goes, H2O flows) Intracellular water volume Intracellular water volume –Depends on intracellular potassium and phosphate concentrations Extracellular water volume Extracellular water volume –Depends on extracellular sodium and potassium concentrations

5. Na H2O Na where an Ion goes, H2O flows: fig 9:2 Na

6. Functions of Water Body temperature regulation Body temperature regulation –Water absorbs excess heat –Body secretes fluid via perspiration –Skin is cooled as perspiration evaporates –Humidity (bad) & fans (good) ~ evaporation Removal of body waste via urine Removal of body waste via urine –Urea excretion (Nitrogen from Protein breakdown –Sodium excretion –Avoid concentrated urine (brownish) Amniotic fluid, joint lubricants, saliva, bile Amniotic fluid, joint lubricants, saliva, bile

7. Are You Drinking Enough? Fluid recommendation: 9 cups for women and 13 cups for men as a starting point Fluid recommendation: 9 cups for women and 13 cups for men as a starting point Min. 2-4 water bottles/day

8. Thirst Mechanism Not reliable Not reliable Concerns for infants, older adults, athletes Concerns for infants, older adults, athletes Athletes Athletes –Weigh before and after training session –Consume 3 cups for every pound lost Illness (vomiting, diarrhea, fever) Illness (vomiting, diarrhea, fever) –Get additional water

9. Ignoring the Thirst Signal Shortage of water increases fluid conservation Shortage of water increases fluid conservation Antidiuretic hormone (vassopressin) Antidiuretic hormone (vassopressin) –Released by the pituitary gland –Forces kidneys to conserve water (reduce urine flow) Aldosterone Aldosterone –Responds to drop in blood pressure –Signals the kidney to retain sodium (water)

10. Hydration Loss of 1%-2% of body weight in fluid Loss of 1%-2% of body weight in fluid –Thirst signal Loss of 2% or more of body weight causes muscle weakness (stay hydrated –training) Loss of 2% or more of body weight causes muscle weakness (stay hydrated –training) –Lose significant strength and endurance Loss of 10%-12% Loss of 10%-12% –Heat intolerance Loss of 20% Loss of 20% –Coma and death

12. Too Much Water Overburden the kidneys Overburden the kidneys Low blood electrolyte concentrations Low blood electrolyte concentrations Blurred vision Blurred vision

13. -Confirming your knowledge Q- What is the Minimal amt. of H2O from fluids that Humans require/day to replace daily loss? What is the Minimal amt. of H2O from fluids that Humans require/day to replace daily loss? What is the recommended amt. of water from fluids that women and men require/day? What is the recommended amt. of water from fluids that women and men require/day?

14. Minerals Various functions in the body Various functions in the body Major Minerals Major Minerals –Require >100 mg /day –Calcium, phosphorus etc. Trace Minerals Trace Minerals –Require < 100 mg/day –Iron, zinc, selenium etc.

15. For 5 pts & Make it a Half day??? What do you say? Go see “Food Inc.” the movie Go see “Food Inc.” the movie Nickelodean theatre (downtown SC) Nickelodean theatre (downtown SC) 3, 5, 7 & 9PM showtimes... 3, 5, 7 & 9PM showtimes... –Answer 3 short questions (class website) –Turn in with TICKET STUB Next Wednesday –See Trailer http://www.newsday.com/entertainment/movies/ny-etfood2612909901jun24,0,6046635.story http://www.newsday.com/entertainment/movies/ny-etfood2612909901jun24,0,6046635.story

16. -Confirming your knowledge- What are the 7 Major minerals required in the body? 12345671234567

17. -Confirming your knowledge- What are the 7 Trace minerals required in the body? 12345671234567

18. Most mineral requirements are obtained without defic. in N. American diets

19. Bioavailability of Minerals ~Degree of absorption ~Degree of absorption Affected by binders in plants (oxalic acid, phytic acid) Affected by binders in plants (oxalic acid, phytic acid) –Fibrous foods Animal products are better absorbed Animal products are better absorbed Plants depend on mineral content of soil Plants depend on mineral content of soil Refinement lowers mineral content (i.e. milling Grains) Refinement lowers mineral content (i.e. milling Grains) Mineral-mineral competition (e.g. >>Zinc vs >Zinc vs <Copper) –Avoid mega-supplements (2X RDA): unless prescribed Vitamins-mineral interactions: Vitamins-mineral interactions: –Iron w/ (Vit C), Calcium w/ (Vit. D) most efficient Fe Mg Zn Cu

20. Mineral Toxicity Trace minerals are more toxic Trace minerals are more toxic –e.g. Fe, stomach irritation Result of supplementation Result of supplementation –Presence of contaminants (esp. Lead (Pb)) –Look for the United States Pharmacopeia (USP)-approved brands (most reliable)

21. Minerals of Concern in the Diet Sodium (Na) ~ consume too much >2400mg/day  Hypertension (HTN) and CVD Sodium (Na) ~ consume too much >2400mg/day  Hypertension (HTN) and CVD Calcium (Ca) ~ not enough, esp. Women  osteoporosis Calcium (Ca) ~ not enough, esp. Women  osteoporosis Iron (Fe) ~ not enough, esp. Women Iron (Fe) ~ not enough, esp. Women –Men require 8 mg/day –Women require 18 mg/ day  Menstral flow  Supplements hard to digest ? All other Major and Trace minerals (ok) ~ balanced diet All other Major and Trace minerals (ok) ~ balanced diet –Avoid supplementing to try and balance or optimize  Leads to mineral competition  deficiencies

22. Sodium Table salt (NaCl): 40% sodium, 60% chloride Table salt (NaCl): 40% sodium, 60% chloride 95% of ingested sodium is absorbed 95% of ingested sodium is absorbed Positive ion in extracellular fluid Positive ion in extracellular fluid Aldosterone regulates sodium balance Aldosterone regulates sodium balance Key for retaining body water Key for retaining body water Excretion regulated by the kidneys Excretion regulated by the kidneys Muscle contraction Muscle contraction Conduction of nerve impulses Conduction of nerve impulses

23. Food Sources of Sodium Most sodium is added by food manufacturers and restaurants Most sodium is added by food manufacturers and restaurants Milk and dairy products Milk and dairy products Processed foods Processed foods Sodium content listed on the labels Sodium content listed on the labels

25. Sodium Needs Adequate Intake is 1500 mg for adults Adequate Intake is 1500 mg for adults Body only needs 200 mg to function Body only needs 200 mg to function Daily Value is 2400 mg/day Daily Value is 2400 mg/day Upper Level is 2300 mg Upper Level is 2300 mg Typical intake is 4700 mg/day (US) Typical intake is 4700 mg/day (US) Sodium-sensitive individuals should restrict intake (African American) Sodium-sensitive individuals should restrict intake (African American)

26. Calcium 99% is in bones and teeth 99% is in bones and teeth Makes up 40% of all the minerals present in the body Makes up 40% of all the minerals present in the body

27. Absorption of Calcium Amount in body is dependent on amount absorbed Amount in body is dependent on amount absorbed Requires slightly acidic environment and vitamin D Requires slightly acidic environment and vitamin D Absorbed in upper part of small intestine Absorbed in upper part of small intestine Normally absorb 25% of calcium in food Normally absorb 25% of calcium in food Increase to ~60% during time of need Increase to ~60% during time of need –(pregnancy, infancy)

28. Decreased Absorption of Calcium Rapid intestinal motility Rapid intestinal motility High fiber intake (oxalic acid) High fiber intake (oxalic acid) Excess phosphorus Excess phosphorus Vitamin D deficiency Vitamin D deficiency Polyphenols (tannins) in tea Polyphenols (tannins) in tea Menopause Menopause Aging Aging Ca (phytic acid)

29. Blood Calcium is Regulated Blood level is maintained at the price of bone calcium Blood level is maintained at the price of bone calcium Blood level can be maintained despite inadequate calcium intake Blood level can be maintained despite inadequate calcium intake Setting stage for future bone fractures Setting stage for future bone fractures

30. Functions of Calcium Bone formation and maintenance Bone formation and maintenance Blood clotting Blood clotting Nerve impulse transmission Nerve impulse transmission Muscle contraction Muscle contraction Cell metabolism Cell metabolism –Activates various enzymes

31. Building Higher Bone Mass Adequate diet Adequate diet Healthy body weight Healthy body weight Normal menses Normal menses Weight-bearing physical activity Weight-bearing physical activity Moderate intakes of protein, phosphorus, sodium, caffeine Moderate intakes of protein, phosphorus, sodium, caffeine Non-smoker Non-smoker Lower use of certain medications Lower use of certain medications

32. Food Sources of Calcium

33. Bone Strength Dependent on bone mass and bone mineral density Dependent on bone mass and bone mineral density The more there is, the stronger the bone The more there is, the stronger the bone

34. Calcium Needs Daily Value is 1000 mg/day Daily Value is 1000 mg/day Adequate Intake is 1000 -1200 mg/day for adults Adequate Intake is 1000 -1200 mg/day for adults Adequate Intake is 1300 mg/day for adolescents (9-18 yrs. old) Adequate Intake is 1300 mg/day for adolescents (9-18 yrs. old) Average intake: 800 mg/day for women and 1000 mg/day for men Average intake: 800 mg/day for women and 1000 mg/day for men Upper Level is 2500 mg/day Upper Level is 2500 mg/day

35. Calcium Supplements Recommended for people who cannot incorporate Ca into their diets Recommended for people who cannot incorporate Ca into their diets Not recommended with high-zinc meal Not recommended with high-zinc meal Calcium carbonate (40% calcium) Calcium carbonate (40% calcium) –For those with ample stomach acid –Found in antacids (TUMS) Calcium citrate (21% calcium) Calcium citrate (21% calcium) –Enhances absorption due to acidity content –Recommended for older adults

36. Osteoporosis - Video Break Break

37. Osteoporosis Calcium deficiency Calcium deficiency “A pediatric disease with geriatric consequences” “A pediatric disease with geriatric consequences” Leads to ~1.5 million fractures / year Leads to ~1.5 million fractures / year Slender, inactive women who smoke are most at risk Slender, inactive women who smoke are most at risk “Less bones” “Less bones”

38. Osteoporosis

39. Bone Structure

40. Bone Growth and Mass Rapid and continual throughout adolescence Rapid and continual throughout adolescence Peak bone mass Peak bone mass Determined by gender, race, familial pattern, other genetic factors Determined by gender, race, familial pattern, other genetic factors Bone loss begins ~age 30 Bone loss begins ~age 30 Women experience increased bone loss after menopause Women experience increased bone loss after menopause DEXA bone scan DEXA bone scan

42. Bone Mineral Density

43. The Trace Minerals Needed in much smaller amounts Needed in much smaller amounts Essential for health Essential for health Difficult to study Difficult to study –Only trace amounts in the body Animal sources of mineral are generally better absorbed Animal sources of mineral are generally better absorbed Most Important: Iron (Fe) Most Important: Iron (Fe)

44. Iron Found in minute amounts in every cell Found in minute amounts in every cell 18% is absorbed 18% is absorbed Heme iron vs. Nonheme iron Heme iron vs. Nonheme iron –Heme found in animal products better absorbed than nonheme –Meat protein factor may aid in nonheme absorption Vitamin C enhances absorption (nonheme iron) Vitamin C enhances absorption (nonheme iron)

45. Absorption of Iron Determined by body’s need Determined by body’s need Iron storage in intestinal cells Iron storage in intestinal cells Absorbed in an acidic environment Absorbed in an acidic environment Hindered by phytic acid, oxalic acid, high fiber, high calcium, polyphenols Hindered by phytic acid, oxalic acid, high fiber, high calcium, polyphenols Ca (phytic acid)

46. Functions of Iron Hemoglobin in red blood cells Hemoglobin in red blood cells –Transports oxygen and carbon dioxide –High turnover, high demand for iron Myoglobin in muscle cells Myoglobin in muscle cells Electron transport chain Electron transport chain Enzyme cofactor Enzyme cofactor Immune function Immune function Drug-detoxification pathway Drug-detoxification pathway

47. Iron-Deficient Anemia Most common form of anemia Most common form of anemia Low levels of hemoglobin and hematocrit Low levels of hemoglobin and hematocrit Insufficient intake and stores Insufficient intake and stores Reduction in Reduction in –Production of red blood cells –Oxygen-carrying capacity

48. Iron Deficiency Anemia Most at risk: Most at risk: –Infant, toddler, chronic blood loss, vegans, runners, and women of childbearing years Signs: Signs: –Paleness, brittle nails, fatigue, poor temperature control, poor growth –Fatigue, decreased Immune sys.

49. Food Sources of Iron

50. Iron Needs RDA is 8 mg/day for adult male RDA is 8 mg/day for adult male RDA is 18 mg/day for female age 19 to 50 RDA is 18 mg/day for female age 19 to 50 Daily Value is 18 mg Daily Value is 18 mg Average intake exceeds RDA for men; low for some women Average intake exceeds RDA for men; low for some women Upper Level is 45 mg/day Upper Level is 45 mg/day –Take supplements/ cut them down to size –More easily digested (see product 65mg tab!)

51. Iron Toxicity Serious, especially for children Serious, especially for children Signs: Signs: –Diarrhea, constipation, nausea, abdominal pain –Causes death due to respiratory collapse (shock) Hemochromatosis Hemochromatosis –Genetic disease (5-10% N. Americans) –Iron deposit that can lead to organ damage –May go undetected until organ damage at 50-60

52. Mineral Functions

54. What is safe and effective food product that has nearly all of your vitamins/minerals that is not a supplement?

55. Get Your Blood work Tested? Diet Analysis 2 (Due next wed/Friday) includes Diet Analysis 2 (Due next wed/Friday) includes –See website –Ca –Fe –Vit E –Vit C For next week, organic foods/ food safety For next week, organic foods/ food safety –Please go see Food Inc. –Nickelodian, Downtown –5 pts. For class assignment