1. Chapter 8
Minerals and Water
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2. Why Is Water So Important?
Most abundant nutrient in body
Average healthy adult is ~ 60% water
Can only survive a few days without water
Water balance
Intracellular fluids: inside cells
Extracellular fluids: interstitial fluid outside cells and fluid in the blood
Electrolytes: minerals that help maintain fluid balance
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3. Your Body is Mostly Water
Figure 8.1
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4. Water as Part of Body Fluids
Figure 8.2
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5. Why Is Water So Important?
Solvent and transport
Chemical reactions
Transport oxygen, nutrients, hormones to cells
Transport waste products away from cells
Helps maintain body temperature
Lubricant (joints, eyes), part of mucus and saliva
Protective cushion for brain, organs, fetus
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6. What Is Water Balance and How Do You Maintain It?
Water balance: water consumed = water lost
Water consumed:
Water, other beverages
Food
Fruits/vegetables ~95% water
Meats/cheeses ~50% water
Water lost:
Urine, large intestine, lungs, sweat

7. The Concept of Water Balance: Intake Equals Output
Figure 8.4
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8. Losing Too Much Water Can Cause Dehydration
Too little water in the body
Higher risk: infants, elderly
Results from: inadequate intake, too much loss (diarrhea, vomiting, high fever, diuretics, excessive sweating) or both.
Identifying: Possible signs within one day
Thirst (not most reliable)
Measure body weight before and after high physical activity
Urine color

9. Urine Color Can Signal Dehydration
Figure 8.6
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10. How Much Water Do You Need and What Are the Best Sources?
Needs vary depending on:
Physical activity
Environmental factors
Diet
Adults: 9-13 cups fluid/day
Hyponatremia: too little sodium in the blood
too much water (endurance athletic events, strenuous military training)

11. Water Content of Foods BG: This will change (MyPlate). Figure 8.8
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12. The Best Way to Meet Your Daily Water Needs
Figure 8.9
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13. Tap Water or Bottled Water: Is Bottled Better?
False assumption: bottled water is purer than tap water
Tap water is perfectly safe
Monitored by Environmental Protection Agency (EPA)
Provides fluoride, helps prevent dental caries
Bottled water is very popular
Most products conform to FDA requirements
May actually be tap water
High cost
Various "designer" waters on the market
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14. What Are Minerals and Why Do You Need Them?
Needed in small amounts
No calories
Electrolytes maintain fluid balance
Part of enzymes
Immune function
Structural growth
Work with nutrients to enable body to function properly
Absorbability depends on bioavilability
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15. What Are Minerals and Why Do You Need Them?
Major (macrominerals): >100 mg/day
Trace (microminerals): < 20 mg/day
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16. Minerals Are Found Widely in MyPlate
Figure 8.11
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17. Sodium Toxicity: Hypertension Functions:
(high blood pressure)
Deficiency:
Rare
Functions:
Fluid balance: electrolyte outside cells
Transport across cell membranes
Sources:
Processed foods
Sodium chloride
(salt: 40% sodium, 60% chloride)

18. Sodium Content of Selected Natural and Processed Foods
BG: Change
Figure 8.13
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19. You and Your Blood Pressure
Blood pressure: a measure of force that blood exerts on the walls of arteries
Expressed as systolic pressure (when heart beats) over diastolic pressure (when heart is at rest)
<120/80 mm Hg is normal
>120/>80 = prehypertension
≥140/90 = hypertension
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20. You and Your Blood Pressure
Hypertension is the “silent killer”
No symptoms–check blood pressure regularly
Contributes to atherosclerosis, heart enlarges, weakens
Increases risk of stroke, kidney failure
Hypertension control:
Reduce weight, increase physical activity, healthy, balanced diet

21. DASH: Dietary Approaches to Stop Hypertension
Misc 8.8
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22. Untable 8.3
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23. Potassium Toxicity: hyperkalemia Functions:
Irregular heartbeat, life-threatening
Not caused by foods
Supplements or salt substitutes
Deficiency: hypokalemia
Muscle weakness, cramps, irregular heartbeat, paralysis
Vomiting and/or diarrhea, eating disorders
Functions:
Fluid balance— electrolyte inside cells
Muscle contractions
Acid-base balance
Lowers blood pressure
Decreases kidney stones
Sources:
Fruits, vegetables, dairy foods, nuts, legumes

24. Potassium Content in Selected Foods
Figure 8.15
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25. Calcium Functions: Toxicity: hypercalcemia Sources:
Most abundant mineral in body
Functions:
Strong bones/teeth
Muscle contraction
Nerve transmission
Blood clotting
May help blood pressure, colon cancer, obesity
Sources:
Dairy products, tofu, broccoli, canned salmon (with bones), fortified juices/cereals
Toxicity: hypercalcemia
Kidney damage, calcium deposits, constipation, interferes with mineral absorption
Deficiency: osteoporosis
Less dense, weakened, brittle bones

26. Calcium Content in Selected Foods
Figure 8.16
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27. Bioavailability of Calcium
Figure 8.17
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28. Osteoporosis: Not Just Your Grandmother's Problem
Bones constantly changing
Peak bone mass:
20-30 years old; then slowly more bone lost than added
Bone mineral density test
Low score = osteopenia (low bone mass)
Very low score = osteoporosis

29. Healthy Bone (left) vs Weakened Bone (right)
Figure 8.18
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30. Risk Factors for Osteoporosis:
Gender
Females: estrogen loss after menopause
Ethnicity
Caucasian, Asian-American
Body type
Smaller-boned/petite
Family history of fractures
Smoking
Medications
Prednisone, antacids
Lack of weight bearing exercise
Alcohol
Inadequate calcium and vitamin D
Low levels of sex hormones
Amenorrhea, menopause, men with low levels

31. Phosphorus Rare; muscle weakness, bone pain
Second most abundant mineral in body
Toxicity: hyperphosphatemia
Only in individuals with kidney disease
Tissue calcification
Deficiency:
Rare; muscle weakness, bone pain
Functions:
Bones and teeth
Cell membranes
Energy metabolism
Sources:
Meat, fish, poultry, dairy, cola beverages

32. Phosphorus Content of Selected Foods
Figure 8.20
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33. Magnesium
Functions:
Helps >300 enzymes
Protein synthesis
Muscle function
Lowers blood pressure, reduce type 2 diabetes risk
Sources:
Whole grains, nuts, vegetables, fruits, dairy, meat, eggs, chocolate
Toxicity:
Supplements only; diarrhea
Deficiency:
Rare; muscle weakness, seizures, fatigue, depression, irregular heart beat

34. Magnesium Content of Selected Foods
Figure 8.21
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35. Chloride Functions: Fluid balance
Part of hydrochloric acid in the stomach
Sources:
Salt (sodium chloride)
Salt substitutes (potassium chloride)
Toxicity:
Rare
Deficiency:

36. Iron Toxicity: Functions: Sources: Deficiency:
Constipation
Accidental poisoning deaths in children
Heart, kidney, liver damage
Hemochromatosis
Deficiency:
Anemia
Most common nutritional deficiency in world
Functions:
Part of hemoglobin: oxygen transport
Brain function
Sources:
Meat, poultry, fish, whole and enriched grains

37. Normal and Anemic Blood Cells

38. Iron Not excreted; lost when blood lost Absorb 10-15% of iron consumed
Factors that increase absorption:
Body need
Vitamin C
Type
Heme iron: animal sources; easily absorbed
Non-heme iron: plant foods; not easily absorbed

39. Iron Content of Selected Foods
Figure 8.24
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40. * Copper Rare Functions: Part of enzymes & proteins Connective tissue
Blood clotting
Immune system
Sources:
Organ meats, seafood, nuts, seeds, bran cereals, whole-grain products, cocoa
Toxicity:
Stomach cramps, nausea, diarrhea, vomiting, liver damage
Deficiency:
Rare *

41. Copper Content of Selected Foods
Figure 8.26
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42. Zinc Red meat, shrimp, milk, oysters, whole grains Functions:
Growth, development
Immune system
Wound-healing
Healthy taste buds
Reduce age-related macular degeneration
Sources:
Red meat, shrimp, milk, oysters, whole grains
Toxicity:
Stomach pain, diarrhea, suppress immune system
Deficiency:
Impaired taste, hair loss, loss of appetite, impaired growth and sexual maturation

43. Zinc Deficiency
Zinc deficiency in young boys is common in the Middle East, where unleavened bread that contains phytate is consumed. Phytate binds to zinc and makes it unavailable for absorption.

44. Zinc Content of Selected Foods
Figure 8.27
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45. Selenium Toxicity: selenosis Functions: Antioxidant
Brittleness and loss of nails and hair, skin rash, garlicky breath, fatigue, nervous system damage
Deficiency:
Rare in US
Heart damage
Functions:
Antioxidant
Thyroid hormone regulation
Sources:
Brazil nuts, meat, seafood, whole grains, dairy foods, fruits, vegetables

46. Selenium Content in Selected Foods
Figure 8.28
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47. Fluoride Toxicity: fluorosis Functions: Mottling of teeth
Deficiency:
Dental caries
Functions:
Protects against dental caries
Strengthen bones
Sources:
Foods not a good source
Fluoridated water, beverages made with fluoridated water

48. Chromium Rare in U.S. Functions: Increases insulin’s effectiveness
Does not build muscle
Sources:
Grains, meat, fish, poultry, broccoli, grape juice
Toxicity:
None known
Deficiency:
Rare in U.S.

49. Chromium Content in Selected Foods
Figure 8.31
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50. Iodine Toxicity: Functions: Impairs thyroid function Thyroid hormone
Deficiency:
Goiter
Cretinism
Deficiency during early stages of fetal development
Functions:
Thyroid hormone
Sources:
Iodized salt
Amount in foods depends on soil and water content

51. Iodine Deficiency
Cretinism
Goiter

52. Iodine Content in Selected Foods
Figure 8.33
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