1. 1 Chapter 7 Water and Minerals

2. Learning Objectives 1. State the general characteristics of minerals 2. Identify the percentage of body weight made up of water 3. List the functions of water in the body 4. Identify the functions and food sources of the major minerals and the trace minerals 5. Identify which minerals are most likely to be deficient in the American diet

3. Learning Objectives (cont’d) 6. Discuss the nutrition of nuts and seeds and how to use them on the menu 7. Distinguish between different types of bottled waters 8. Explain how dietary supplements are regulated and labeled 9. Identify instances when supplements may be necessary

4. 4 Minerals Major minerals Calcium Chloride Magnesium Phosphorus Potassium Sodium Sulfur Trace Minerals Chromium Copper Fluoride Iodine Iron Manganese Molybdenum Selenium Zinc Bioavailability Toxicity Cooking

5. 5 Functions of Water Medium for many metabolic activities and also participates in some metabolic reactions Carries nutrients to the cells and carries away waste materials to the kidneys and out of the body in urine Needed in each step of the process of converting food into energy and tissue Maintains blood volume in your body Maintain normal body temperature Important part of body lubricants, such as cushioning joints and internal organs

6. 6 How Much Water is Enough? AI for total water: Men: 3.7 liters/day Women: 2.7 liters/day Number of things, including thirst, work to keep body water content within limits You lose water through urine, skin, lungs, GI tract

7. 7 Food Facts: Bottled Waters Artesian well water Mineral water Spring water Well water Purified water Bottled water is regulated by the Food and Drug Administration.

8. 8 Calcium and Phosphorus Used for building bones and teeth – found in hydroxyapatite Calcium – Helps blood clot Helps muscles contract Helps nerves transmit impulses May lower blood pressure Phosphorus Involved in release of energy from carb., fat, and protein Part of DNA Buffers acids and bases Activates some enzymes

9. 9 Sources of Calcium Oxalic acid in leafy green vegetables and phytic acic found in whole grains can decrease absorption of certain nutrients such as calcium and iron

10. 10 Calcium: Deficiency and Toxicity About 25-30% of calcium you eat is absorbed Deficiency Calcium deficiency is a major contributing factor in osteoporosis Toxicity: UL is 2,500 milligrams Amounts above UL can contribute to calcium deposits in kidneys and other organs

11. 11 Phosphorus Widely distributed in foods Rarely lacking in diet Excellent sources: milk and milk products, meat, poultry, fish, eggs, legumes

12. 12 Functions of Magnesium Many enzyme systems responsible for energy metabolism and making protein, fat, and nucleic acids Build bones and maintain teeth Muscle relaxation, blood clotting, & nerve transmission Keep immune system working properly May help regulate blood pressure

13. 13 Magnesium is part of chlorophyll, the green pigment found in plants. Lettuce

14. 14 Sources of Magnesium Green leafy vegetables Potatoes Nuts (especially almonds and cashews) Seeds Legumes Whole-grain cereals Seafood Magnesium occurs in most foods in small amounts

15. 15 Magnesium: Deficiency & Toxicity Deficiency is rarely seen, although dietary surveys suggest that many Americans don’t get enough Symptoms of deficiency: muscle twitching, cramps, weakness, depression, blood clots Very high doses can cause diarrhea and puts a stress on the kidneys (bad for elderly)

16. 16 Electrolytes Sodium, potassium, and chlorides are referred to as electrolytes because when dissolved in body fluids, they separate into + or – charged particles called ions Sodium + found in fluid outside cells Chloride – found in fluid outside cells Potassium + found inside cells

17. 17 Functions of Electrolytes Water balance Inside the cells Outside the cells In the blood vessels Acid-base balance

18. Fluid Compartments in the Body

19. 19 Sources of Sodium Salt – sodium chloride Processed foods: Canned, cured, and/or smoked meats and fish such as bacon, ham Many cheeses, esp. processed cheese Canned veggies, etc. Frozen convenience foods Dried soup mixes - bases Foods in brine Certain seasonings: salt, soy sauce, Worcestershire sauce, etc.

20. 20 Sodium and Hypertension

21. 21 Functions of Potassium Helps maintain water balance Helps maintain acid-base balance Assists in muscle contraction and normal heartbeat Assists in sending nerve impulses

22. 22 Sources of Potassium Widely distributed in plant and animal foods (whole foods) Fruits (oranges & bananas) Vegetables (potatoes) Milk and yogurt Legumes Meats

23. 23 Potassium: Deficiency & Toxicity Deficiency is of concern because we don’t eat many whole foods Can also result from dehydration, certain diseases, or drugs (diuretics) Symptoms: muscle cramps, weakness, nausea, abnormal heart rhythms Toxicity: can be toxic if too many supplements taken

24. 24 Chloride Maintains water balance Maintains acid-base balance Part of hydrochloric acid in the stomach Source: Salt (sodium chloride)

25. 25 Sulfur Body doesn’t use sulfur by itself, but uses the nutrients it is found in, such as protein, thiamin, and biotin The protein in hair, skin, and nails is especially rich in sulfur No DRI – protein foods supply plenty of sulfur

26. 26 Trace Minerals Exciting area of research Many trace minerals are toxic at levels only several times higher than recommendations Trace minerals are highly interactive with each other

27. 27 Functions of Iron Key component of hemoglobin – a part of red blood cells that carries oxygen to body’s cells Key component of myoglobin – a muscle protein that stores and carries oxygen that the muscles use to contract Works with many enzymes in energy metabolism

28. 28 Iron Absorption About 15% of dietary iron is absorbed More iron is absorbed if: Body stores are low Body needs to makes lots of RBCs Heme iron (predominant form of iron in animal food) is absorbed and used twice as readily as iron in plant foods (nonheme iron)

29. 29 Iron Absorption (cont’d.) Increase absorption of nonheme iron: Vitamin C Meat Poultry Fish Decrease absorption of nonheme iron: Calcium Substances found in tea and coffee Oxalic acid (in spinach) Phytic acid (in grain fiber)

30. 30 Iron: Deficiency & Toxicity Iron deficiency – a condition in which iron stores are used up Iron-deficiency anemia – a condition in which the size and number of RBC are reduced, symptoms include: Fatigue, pallor, irritability Decreased immune function In kids – slow cognitive and social development During pregnancy – increased risk of premature delivery, LBW babies Iron overload or hemochromatosis

31. 31 Zinc: Cofactor for Almost 100 Enzymes Protein, carbohydrate, and fat metabolism DNA synthesis Wound healing Bone formation Development of sexual organs Taste perception In addition, zinc is needed for general tissue growth and maintenance, vitamin A activity, protection of cell membranes from free radicals, storage and release of insulin

32. 32 Sources of Zinc Protein foods: shellfish, meat, poultry Legumes Dairy foods Whole grains Fortified cereals Absorbed better from animal sources Phytates decrease absorption

33. 33 Zinc: Deficiency & Toxicity Deficiency: more likely in pregnant women, the young and elderly, and vegetarians Symptoms in adults: poor appetite, diarrhea, skin rash, hair loss Symptoms in children: growth retardation, delayed sexual maturation, poor appetite, decreased taste, delayed wound healing Toxicity: long-term intake of zinc over UL results in copper deficiency Avoid zinc supplements unless prescribed

34. 34 Iodine Required for normal thyroid gland functioning Thyroid gland makes 2 hormones that maintain a normal level of metabolism are essential to normal growth and development are essential to normal body temperature are essential to protein synthesis and more

35. 35 Sources of Iodine Saltwater fish Grains grown in iodine-rich soil Iodized salt

36. 36 Iodine Deficiency Hypothyroidism Simple goiter Cretinism – lack of thyroid secretion causes mental and physical retardation during pregnancy and later development

37. 37 Functions of Selenium Important part of antioxidant enzymes that protect cells from free radicals Needed for normal functioning of thyroid gland

38. 38 Sources of Selenium Plant foods, varying on region Meats and seafood Bread Nuts (Brazil nuts and walnuts)

39. 39 Selenium: Deficiency & Toxicity Deficiency: Keshan disease (enlarged heart) Deficiency is rare in US Toxicity: Moderate to high health risk associated with too much selenium Selenosis: High blood levels of selenium, symptoms include: Gastrointestinal upset Hair loss Mild nerve damage

40. 40 Fluoride Fluoride strengthens the mineral composition of developing teeth in children and also strengthens bone Major source: Drinking water Toxicity: Fluorosis

41. 41 Chromium Works with insulin to transfer glucose and other nutrients from the bloodstream into the body’s cells Not known if chromium deficiency is a concern Not known whether chromium supplements are harmful

42. 42 Sources of Chromium Widely distributed throughout foods, but mostly in small amounts Good sources: Whole, unprocessed foods, such as whole grain breads and cereals Wheat germ Nuts.

43. 43 Copper Important part of many enzymes. Aids in: Forming hemoglobin Forming collagen Energy metabolism Mostly in unprocessed foods: organ meats, seafood, nuts, seeds, milk, chicken, potatoes Deficiency is rare Toxic at 4 times RDA

44. 44 Manganese Needed to form bone Part of an enzyme that acts as an antioxidant Needed as a cofactor for many enzymes involved in CHO, fat, and protein metabolism Found in many foods, especially whole grains, dried fruits, nuts, leafy vegetables Too much or too little manganese is rare

45. 45 Molybdenum Cofactor for several enzymes Found in legumes, meat, whole grains, and nuts No major concerns with deficiency or toxicity

46. 46 Other Trace Minerals??? These minerals are essential to animals. Arsenic Boron Nickel Silicon Vanadium Based on adverse effects noted in animal studies, UL have been set for boron, nickel, and vanadium

47. 47 Ingredient Focus: Nuts & Seeds Full of vitamins and minerals Fiber Protein A bit of fat – most of the fat (except in walnuts) is monounsaturated Walnuts and flaxseed are rich on alpha- linolenic acid (omega-3)

48. 48 Food Facts: How Food Processing, Storage, Preparation, and Cooking Affect Vitamin and Mineral Content 1. Buy fresh, high-quality food 2. Inspect fresh fruits and veggies for appropriate color, size, and shape 3. Store fresh fruits and veggies in the refrigerator (except bananas, avocados, potatoes, and onions) 4. Minimize storage times and store canned goods in a cool place 5. Wrap up fresh fruits and veggies in the refrigerator to decrease exposure to air

49. 49 Food Facts: How Food Processing, Storage, Preparation, and Cooking Affect Vitamin and Mineral Content (cont’d.) 6. Wash fruits and veggies when ready to use 7. Cut vegetables up no more than necessary 8. Keep skins of fruits as much as possible 9. Steaming, microwaving, and stir-frying are good choices 10. Frying can destroy vitamins 11. Never use baking soda

50. 50 Food Facts: How Food Processing, Storage, Preparation, and Cooking Affect Vitamin and Mineral Content (cont’d.) 11. Broiled or roasted meats retain more B vitamins than meats that are braised or stewed 12. Use the cooking water from vegetables and the drippings from meat (after skimming off the fat) to prepare soup and gravy 13. Prepare foods close to the time of service 14. Don’t keep milk in glass containers

51. 51 Dietary Supplements Dietary supplements are not drugs or replacements for conventional diets Role of FDA Types of claims: Nutrient claims Health claims Nutrition support claims, which include “structure-function claims”

52. 52 Clip art images may not be saved or downloaded and are only to be used for viewing purposes. Copyright ©2010 John Wiley & Sons, Inc.