Chapter 7

1. Chapter 7 Water and Minerals © 2007 Thomson - Wadsworth

2. Ask Yourself • Calcium is the most important mineral in human nutrition. • Milk is nature’s most nearly perfect food because it is rich in every nutrient. • It is generally harder for women than for men to obtain diets that are adequate in calcium. • Milk is necessary for children, but adults can find replacements for it. • Sodium is bad for the body and should be avoided. © 2007 Thomson - Wadsworth

3. Ask Yourself • When a person becomes deficient in iron, the very first symptom to appear is anemia. • Zinc is toxic in excess. • Both too little and too much iodine in the diet can cause swelling of the thyroid gland, known as goiter. • A diet high in salt is associated with high blood pressure in some individuals. • Osteoporosis is a disease that can affect men and women at any age. © 2007 Thomson - Wadsworth

4. 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% © 2007 Thomson - Wadsworth

5. Water—The Most Essential Nutrient • Water performs many tasks vital to life. © 2007 Thomson - Wadsworth

6. Water—The Most Essential Nutrient • Water in your blood—known as plasma volume, or just plasma—continually circulates throughout your body. • Plasma picks up heat generated by muscles and transports it to skin. • Heat is expelled by the body primarily by evaporation of sweat. • Fluid losses must be replaced to prevent dehydration and heat stroke. © 2007 Thomson - Wadsworth

7. Water—The Most Essential Nutrient • Heat stroke: an acute and dangerous reaction to heat buildup in the body, requiring emergency medical attention; also called sun stroke. © 2007 Thomson - Wadsworth

8. Water—The Most Essential Nutrient • Water enters the body in liquids and foods, and some water is created in the body as a by-product of metabolic processes. • Most of the water we take in comes from juice, milk, soft drinks, and other beverages, including tap water; foods also add considerable amounts of water to the diet. • This amount equals 1 1/2 to 3 quarts (1 oz. equals approximately 30 mL). © 2007 Thomson - Wadsworth

9. Water—The Most Essential Nutrient • Water leaves the body through the evaporation of sweat, in the moisture of exhaled breath, in the urine, and in the feces. • Adults are advised to consume 1.0 to 1.5 mL of water from all sources for each calorie expended. © 2007 Thomson - Wadsworth

10. Water—The Most Essential Nutrient • 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 © 2007 Thomson - Wadsworth

11. 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. Water—The Most Essential Nutrient © 2007 Thomson - Wadsworth

12. Water—The Most Essential Nutrient • Environmental Protection Agency (EPA): arm of the government responsible for monitoring municipal water supplies. • Water taken from the earth contains different levels of bacteria, microorganisms, and heavy metals such as lead. • Some potential health threats are: • A parasite called Cryptosporidium. • The level of lead that comes out of your faucet (one which the EPA has little control over). • Lead-containing plumbing was banned in 1986. © 2007 Thomson - Wadsworth

13. Water—The Most Essential Nutrient • Bottled Wateris not necessarily any purer or more healthful than tap water. • About 25-40% of bottled water comes from the same municipal water supplies. • Bottled water may not contain adequate amounts of fluoride. • Cost may be 250-10,000 times higher than tap water. © 2007 Thomson - Wadsworth

14. The Major 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. © 2007 Thomson - Wadsworth

15. The Major Minerals • Major mineral: an essential mineral nutrient found in the human body in amounts greater than 5 grams. • Trace mineral: an essential mineral nutrient found in the human body in amounts less than 5 grams. • Mineralsare inorganiccompounds that occur naturally in the earth’s crust. • Some minerals (such as calcium) contribute to the building of body structures (such as bone). © 2007 Thomson - Wadsworth

16. Good Sources of Minerals in the USDA MyPyramid © 2007 Thomson - Wadsworth

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21. The Major Minerals Calcium • Bones store 99% of the body’s calcium, which plays two roles: • Supports and protects soft tissues. • Serves as a calcium bank, providing calcium to body’s fluids. • Calcium serves as a cofactor for several enzymes. • 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. © 2007 Thomson - Wadsworth

22. The Major Minerals Calcium • Needed to support the growth of teeth and bones. • A deficit during growing years and in adulthood can contribute to osteoporosis. • Osteoporosis (OSS-tee-oh-pore-OH-sis): also known as adult bone loss; a disease in which the bones become porous and fragile. • osteo = bones • poros = porous • Fluoride and vitamin D deficiency can also cause loss of bone density. © 2007 Thomson - Wadsworth

23. The Major Minerals 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. © 2007 Thomson - Wadsworth

24. Some foods contain binders. Binders: in foods, chemical compounds that can combine with nutrients (especially minerals) to form complexes the body cannot absorb. Examples of such binders are: phytic (FIGHT-ic) acid, renders the calcium, iron, zinc, and magnesium in certain foods less available than they might be otherwise. oxalic (ox-AL-ic) acid, also binds calcium and iron.. © 2007 Thomson - Wadsworth

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26. The Major Minerals • 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. © 2007 Thomson - Wadsworth

27. Phosphorus 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. The Major Minerals © 2007 Thomson - Wadsworth

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29. Sulfur Present in some amino acids and all proteins. No recommended intake. No known deficiencies 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. The Major Minerals © 2007 Thomson - Wadsworth

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31. The Major Minerals Sodium • 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. © 2007 Thomson - Wadsworth

32. The Major Minerals • Ions (EYE-ons): electrically charged particles, such as sodium (positively charged) and chloride (negatively charged). • Electrolytes: compounds that partially dissociate in water to form ions; examples are sodium, potassium, and chloride. • Salt:a pair of charged mineral particles, such as sodium (Na+) and chloride (Cl–), that associate together. In water, they dissociate and help to carry electric current—that is, they become electrolytes. • Hypertension: sustained high blood pressure. • hyper = too much • tension = pressure © 2007 Thomson - Wadsworth

33. The Major Minerals 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. © 2007 Thomson - Wadsworth

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35. The Major Minerals • 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 © 2007 Thomson - Wadsworth

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38. The Major Minerals Potassium • As the principal positively charged ion inside body cells, potassium plays a major role in maintaining water balance and cell integrity. • Diuretics (dye-you-RET-ics): medications causing increased water excretion. • dia = through • ouron = urine • Critical to maintaining the heartbeat. • Sudden deaths that occur due to fasting, severe diarrhea or severe vomiting are thought to be due to heart failure due to potassium loss. Chloride • The negative ion, helps in maintaining the acid–base balance. © 2007 Thomson - Wadsworth

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41. Risk factors for high blood pressure: Obesity Family history Race (African American) Age Excess alcohol consumption Sedentary lifestyle © 2007 Thomson - Wadsworth

42. 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. © 2007 Thomson - Wadsworth

43. DASH Diet Pyramid Dietary Approaches to Stop Hypertension (DASH) © 2007 Thomson - Wadsworth

44. Tips to Reduce 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. 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. © 2007 Thomson - Wadsworth

45. At the Supermarket: • Read the Nutrition Facts… • At Home: • Flavor foods with herbs, spices, etc… • When Eating Out: • Ask that they be prepared without added salt… © 2007 Thomson - Wadsworth

46. The Trace Minerals Iron • Bound into the protein hemoglobin in red blood cells, iron helps transport oxygen from lungs to tissues. • Hemoglobin (HEEM-oh-globe-in): the oxygen-carrying protein of the blood; found in the red blood cells. • When the iron supply is too low, iron deficiency anemia occurs. • Iron-deficiency anemia: a reduction of the number and size of red blood cells and a loss of their color because of iron deficiency. • Symptoms include: fatigue, weakness, apathy… © 2007 Thomson - Wadsworth

47. The Trace Minerals Iron • Iron deficiency is prevalent among toddlers, adolescent girls, and women of childbearing age. • The cause is usually malnutrition caused by limited access to food or high consumption of foods low in iron. Blood loss can also be a cause. • Women are at greater risk of developing iron deficiency anemia due to: • Limited iron stores. • They typically eat less food than men, so their intakes are lower. • Menstruation causes iron loss. © 2007 Thomson - Wadsworth

48. The Trace Minerals • Heme(HEEM) iron: the iron-holding part of the hemoglobin protein, found in meat, fish, and poultry. • More reliably absorbed than nonheme iron. • 40% of iron in meat, poultry and fish is bound into heme. • Meat, poultry and fish contain the MFP factor that further promotes absorption of iron. • Nonheme iron: the iron found in plant foods. © 2007 Thomson - Wadsworth

49. The Trace Minerals • Contamination iron: iron found in foods as the result of contamination by inorganic iron salts from iron cookware, iron-containing soils, and the like. • Iron overload:a condition in which the body contains more iron than it needs or can handle; excess iron is toxic and can damage the liver. The most common cause of iron overload is the genetic disorder hemochromatosis. © 2007 Thomson - Wadsworth

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