7 CATEGORIES OF NUTRIENTS

1. 7 CATEGORIES OF NUTRIENTS WATER

2. There Are 7 Major Categories of Nutrients: Water Introducing Water Carbohydrates Proteins Fats Minerals Fiber Vitamins

3. Water is probably the most important commodity on the planet, yet… 97% of the worlds water is salty or otherwise undrinkable 2% is stored in glaciers and the ice caps 1% IS LEFT FOR HUMANITY’S NEEDS.

4. Water is an essential nutrient... Without it human life cannot survive. Because we get water primarily by ingestion (taken into the body by mouth), water is considered a nutrient. Water deprivation kills faster than the lack of any other nutrient. Without water we would likely die of dehydration in just a few days. Blood is 83% water Muscles are 75% water The brain is 74% water Bone is 22% water Water serves numerous functions in the body.

5. Water helps transport nutrients... It is the medium by which other nutrients and essential elements are distributed throughout the body via blood and lymph (mostly clear, watery blood plasma containing the oxygen, proteins, glucose and white blood cells which "leaks" out through the capillary walls and flows around all the cells) in the circulation system. Without this transport of supplies the body processes of digestion and absorption would stop.

6. Water removes waste... Water works as the transport for liquid and solid body waste removal. The kidneys filter out waste materials from the blood, transporting that waste in water: urine. Water also mixes with feces in the large intestine as part of the elimination process.

7. Water is a lubricant... The presence of water in and around body tissues helps defend the body against shock. The brain, eyes and spinal cord are among the body’s sensitive structures that depend on a protective water layer. Water also cushions and lubricates joints. Like all joints, the knee shown here is encapsulated in a watertight membrane. The inner aspect of this membrane is called the synovium. The synovial membrane (sə′nō·vē·əl ′mem′brān) has a number of functions, including that of secreting a small amount of fluid that lubricates and nourishes the joint. This fluid is called synovial fluid. Water is present in the mucous and salivary juices of our digestive systems. This is especially important for moving food through the digestive tract. Persons who experience reduced salivary output soon will realize that foods taste differently and are harder to swallow.

8. Water aids in digestion... Water participates in the body’s biochemical reactions, such as the actions involving enzymes. The digestion of protein and carbohydrates to usable and absorbable forms also depends on water as part of the chemical reaction.

9. Water regulates body temperature... . Our health and well-being are dependent on keeping body temperature within a very narrow range. The human body, which is made of 60-75 percent water, serves this function quite well. Water itself changes temperature slowly and is able to help regulate body temperature by serving as a good heat storage material. Evaporation of water from body surfaces also helps cool the body. Sweat loss that is barely noticeable occurs every day and night. Individuals may lose up to a pint of water each day in this manner. In hot, humid weather or during exercise, increased sweating and losses of water are more visible. Sweat glands are located in the epidermis and produce moisture (sweat) that is secreted through tiny ducts onto the surface of the skin.. When sweat evaporates, skin temperature is lowered.

10. Sources of water... Water comes from a variety of sources. All beverages or fluids are a source of water. Even solid foods contain water. Lettuce, celery and other crisp vegetables are composed of 90 percent or more water. Protein-rich foods such as meat, fish or chicken may contain as much as half to two-thirds their weight in water. Even grain products, which don’t seem watery at all, may be up to one-third water. Fats, such as butter or margarine, and sugar are among the foods that contain the least water. Some water, perhaps one to two cups per day, comes from inside our bodies as a by-product of energy metabolism. This amount is small but significant.

11. Water content in common foods... Lettuce, cucumbers, tomatoes, celery, watermelon, pears, milk, and soups are some of the foods with highest water content. % water is some common foods: Watermelon 91.5% raw orange 86.8% raw apple 83.9% rye bread 37.3% whole wheat cracker 2.7%

12. Daily requirement for water?... Unlike many of the nutrients, there isn’t a specific daily recommendation for water intake. Part of the reason is the variability in individuals related to… 1. the climate in which you live 2. physical activity 3. age 4. state of health 5. body size. Under typical circumstances adults may lose, and need to replenish up to six or eight cups of fluid each day. This is where the popular belief that you should drink at least 8, 8-ounce servings of water per day originated. There is no scientific evidence to support this, however.

13. Rather than thinking in terms of “daily requirement”, you should think in terms of “water balance”. Maintain water balance... Each day water losses should be balanced with water intake. Our bodies have a sophisticated and reliable system to do this. Typical water output is two quarts or more of water each day. Our kidneys regulate water losses through urinary output, which accounts for about three-fourths of total daily losses. Remaining losses come from sweat, as tiny water droplets in the air we exhale, and through feces. Maintenance of balance or homeostasis (hō'mē-ō-stā'sĭs) requires not only regulation of loss, but also the replacement of lost fluid and electrolytes.

14. What is a water deficiency called?... If you don’t have enough water in your body, it is referred to as dehydration. Even though solid food is a source of water, additional water from drinking fluids is needed. Besides plain water, juices, milk or other beverages boost fluid intake. The physiological effects of drinking plain water is not the same as drinking other beverages that contain water. Some fluids may contain extra calories, such as those containing high fructose corn syrup. Some contain extra nutrients, such as juice. Still others, such as coffee and tea, contain caffeine that stimulates the central nervous system and creates a strong diuretic action on the kidneys. Alcohol is the worst fluid for re-hydrating the body. Infrequent urination or dark yellow urine may be an indication you could use more fluid intake each day.A urine color chart can help determine levels of hydration. When urine is darker than levels 1-3, it may be a signal that you are becoming dehydrated.

15. Mild to moderate dehydration is likely to cause: Dry, sticky mouth; Dry, discolored tongue Thirst; Few or no tears when crying Muscle weakness; Headache Dizziness or lightheadedness Children may appear sleepy, tired, or less active Decreased urine output — 8+ hours without urination Severe dehydration, a medical emergency, can additionally cause: Irritability and confusion in adults Very dry mouth, skin and mucous membranes Lack of sweating Little or no urination Shriveled and dry skin that lacks elasticity and doesn't "bounce back" when pinched into a tent-like fold Sunken eyes Low blood pressure Rapid heartbeat Fever In the most serious cases, delirium or unconsciousness In infants, sunken fontanels (soft spots)on baby's head Try checking this on the back of your hand

16. Under special circumstances, fluid intake and output should be more carefully monitored. Special water needs... Children have lower sweating capacity than adults. They tolerate high temperature less efficiently. Frequent vomiting and severe diarrhea in infants and young children quickly can lead to water dehydration. The thirst mechanism in older adults may not be as efficient as at younger ages. The influence of medications and the presence of disease are other factors that affect fluid intake and water balance.

17. The combination of hot, humid temperature and physical activity places outdoor workers at special risk for water balance. Anyone who works or plays hard outside, especially in hot weather, needs to keep water handy. Sipping throughout the work period is better than saving up for scheduled meals or breaks. Pay particular attention as you shift from cool weather to warm weather because it takes a few days for your body to adjust to the warmer temperatures.

18. Persons with low fiber intakes who wish to increase their use of fiber-rich foods should increase fluids as they increase fiber. Increasing amounts of fiber without increasing amounts of water can cause extreme discomfort or even an impacted bowel. Symptoms of an impacted bowel include constipation or irregularity, a condition of the digestive system where a person experiences hard feces that are hard to pass. In severe cases, it could lead to bowel obstruction.

19. Of all nutritional concerns for athletes, the most critical is adequate water intake. The athlete’s immediate need for water is to control body temperature and to cool working muscles. Lack of water, above all other nutrients, has the ability to hinder performance and lead to serious complications. Fluid loss of 2 to 3 percent of body weight by sweating impairs performance. In a 150 pound individual, that represents 3-4 ½ pounds of body weight or 1 ½ -2 quarts of lost water. Marathon runners and other long distance athletes may lose up to three quarts (or six pounds) of sweat per hour. Fluid losses of 7 to 10 percent of body weight result in heat stroke and death.

20. 6 basic rules for fluid replacement during sports events... • 1. Drinking cool water between 40-50°F is best. • Drinking plain water is best. Sugar and electrolytes in fluids may slow emptying from the stomach. • Don’t rely upon your sense of thirst. Drink ahead of your thirst. • Drink water before a sporting or activity event…even one in cold weather. 2 cups of water about 2 hours before an event is about right, followed by 1 cup of water about 15 minutes before the event. • Sip water during an event (1/3 to ¾ cup every 10-20 minutes. The body cannot absorb more than about 1 cup every 20 minutes. • Weigh before and after a sporting event or heavy workout,. After the event, replace two cups of water for every one pound lost. Electrolytes such as sodium are lost through perspiration, but in most circumstances can be replaced after exercise. Seasonings (especially salt) on foods at regular meals usually will do the trick.

21. Other water issues... fluoridation Some dentists recommend fluoridated water for reduction of tooth decay. If community water is not naturally fluoridated, fluoride may be added. Fluoride concentration of one part per million (1 ppm) is considered safe while helping to increase the hardness of tooth and bone tissue. If natural waters contain too much fluoride or if communities add too much fluoride to their water, it can result in permanently discolored and mottled teeth. Water filters can be purchased that will remove the fluoride.

22. Other water issues... purity Drinking water quality varies from place to place, depending on the condition of the source water from which it is drawn and the treatment it receives. Individuals using private wells or water systems should have their water quality tested regularly. Every community water supplier must provide an annual report to its customers. The report provides information on your local drinking water quality, including the water's source, the contaminants found in the water, and how consumers can get involved in protecting drinking water. Contaminants & their MCLs (maximum contaminant levels)… 1. Microorganisms: cryptosporidium, giardia lamblia, coliforms (e.coli) 2. Disinfectants: chlorine 3. Disinfection Byproducts: Bromate and chlorite 4. Inorganic Chemicals: arsenic, asbestos, selenium, lead, copper, nitrites, mercury 5. Organic Chemicals: benzene, carbon tetrachloride, 2-4-D, styrene, vinyl chloride, Radionuclides: alpha and beta particles, radium, uranium

23. Other water issues...turbidity Turbidity is a measure of the cloudiness of water, or amount of suspended materials. It describes the clarity of water. Suspended materials in water, such as clay, silt, and algae, reduce water clarity and cause turbidity. Higher turbidity levels are often associated with higher levels of contaminants and disease-causing microorganisms such as viruses, parasites and some bacteria. These organisms can cause symptoms such as nausea, cramps, diarrhea, and associated headaches.

24. Removing water to preserve food... Food drying, also called food dehydration, is the process of removing water from food, thus inhibiting the growth of microorganisms (enzymes) and bacteria by the circulation of hot, dry air through the food. Removing water from food may be the easiest and least expensive method of food preservation. Many fruits (especially for healthy snacks) and meats (jerky) are commonly dehydrated.

25. 7 CATEGORIES OF NUTRIENTS The End WATER