water 60% of body weight recommended levels: men: ~13 cups women: ~9 cups

Water

60% of body weight

Recommended Levels:

Men: ~13 cups

Women: ~9 cups

Characteristics of Water•It has polarity

•polar substances (like proteins and ions) easily dissolve in water

•It has a temperature stabilizing effect •it has a high heat capacity and high heat of vaporization

•allows a stable body temperature•allows easy loss of heat

•It has cohesiveness and so acts as a lubricant •water has cohesiveness which imparts surface tension

•It acts as an excellent solvent •due to water’s polar covalent bonds•it is an ideal medium for metabolic reactions

Hydrogen Bond Examples

Water Acting as a Solvent

Acid-Base BalancepH is a measure of the hydrogen ion(H+) concentration [ ] in a solution.The greater the [H+], the lower the pH or more acidic a solution is. •Acids

•donate H+ when placed in water •increasing the [H+] in the solution

•Bases •donate hydroxide ions (OH-) ions •decreasing the [H+] in solution

•pH •measures [H+]:[OH-] ratio •10 fold change at each 0.1 change

•Buffers •buffers prevent changes in pH •carbonic acid/bicarbonate system

Common Acids and Bases

Minerals

SodiumChief Functions:

– Osmotic balance– Nervous system functioning– pH balance– Muscle contractions

Excess Salt Intake Leads to:– Increased blood pressure– Cardiovascular disease– Cerebral hemorrhage– Stroke– Stomach cancer

DASH:– Low sodium– High potassium– Increased fruits/veggies/whole

grains– Decreased fats

Upper Tolerable Intake Level:– 2300 mg

DRI:– 1200-1500 mg

Increased Risks:– Diabetes– Hypertension– Kidney disease– Over 50– African descent– Parents with hypertension

Processed and Fast Foods make up

75% of salt in US diet

Phytochemicalsbiologically active chemical compounds in plants

•Carotenoids

•Flavonoids

•Phenolic Acids

•Phytoestrogens

•Organosulfur Compounds

•Indoles and Sulforaphanes

CarotenoidsLowers Cardiovascular Disease RiskLowers Age-Related Eye Diseases

•Cataracts•Macular degeneration

Lowers Certain Cancer Risk•Prostate•Esophagus•stomach

Agents:•Alpha-carotene•Beta-carotene•Lutein•Lycopene

•Tomatoes•Guava•Pink grapefruit•Watermelon

Red, Orange andDeep Green veggiesand Fruits:•Carrots•Cantaloupe•Sweet potatos•Apricots•Kale•Spinach•Pumpkin•Tomatoes Acts as an Antioxidant

FlavonoidsLowers Cardiovascular Disease RiskLowers Cancer Risk

Possible Action:•Reduced Inflammation•Reduced Blood clotting•Reduced Blood pressure•Detoxification of carcinogens•Reduction in replication of cancerous cells

BerriesBlack and green teaChocolatePurple grapes and juiceCitrus fruitsOlivesSoy productsFlaxseedWhole grains

*Memory Aid

*Dark Chocolate may be as good as Red Wine

*Limonene

Resveratrol

Flavonoid found in purple grapes,red wine, and peanuts

Acts as an antioxidant to reduceheart disease and cancer

May offset artery-damaging effectsof high-fat diets

Phenolic AcidsMay trigger enzyme productionto make carcinogens water soluble,facilitating excretion

Coffee beansApplesBlueberriesCherriesGrapesOrangesPearsPrunesStrawberriesOatsPotatoessoybeans

Tannins: •inhibit carcinogen activation and cancer promotion•Black-eyed peas, grapes, lentils, red & white wine, tea

Phytoestrogens

Plant relative of human hormone: estrogen

Act as an antioxidant

Block estrogen activity in cells, possibly reducing some specific cancers:

•Breast•Colon•Ovaries•Prostate

FlaxseedWhole grainsSoybeans

Lignan

Compounds that are converted into biologically active phytoestrogens by bacteria in the intestine.

Some evidence suggests that it can educe cancer risk

Large doses could interfere with vitamin or mineral absorption Flaxseed

Organosulfur Compounds

May speed production of carcinogen-destroying enzymes or slow production of carcinogen-activating enzymes

May lessen heart disease

Fight fungal infections

Reduce the clotting of blood

Improve levels of blood cholesterolChivesGarlicLeeksOnions

Indoles and SulforaphanesCruciferous Vegetables:

May trigger production of enzymes that block DNA damage from carcinogens