slide development: lonnie m. lowery, ph.d.copyright 2003 thomson learning personal nutrition m....

Slide Development: Lonnie M. Lowery, Ph.D. Copyright 2003 Thomson Learning

Personal NutritionM. Boyle and S.L. Anderson

Chapter 7:

Water and Minerals


Ask Yourself

1. Calcium is the most important mineral in human nutrition.

2. Milk is nature’s most nearly perfect food because it is rich in every nutrient.

3. It is generally harder for women than for men to obtain diets that are adequate in calcium.

4. Milk is necessary for children, but adults can find replacements for it.

5. Sodium is bad for the body and should be avoided.

F

F

T

FF


Ask Yourself

6. When a person becomes deficient in iron, the very first symptom to appear is anemia.

7. Zinc is toxic in excess.8. Both too little and too much iodine in the diet can

cause swelling of the thyroid gland, known as goiter.

9. A diet high in salt is associated with high blood pressure in some individuals.

10. Osteoporosis is a disease that can affect men and women at any age.

FT

T

T

T


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%



• 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.



• Water performs many tasks vital to life.

• Water in your blood—known as plasma volume, or just continually circulates throughout your body.

• The recommended amount of fluid sufficient to prevent dehydration and heat stroke can be quite a bit.



• Heat stroke: an acute and dangerous reaction to heat buildup in the body, requiring emergency medical attention; also called sun stroke.



• 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 11⁄2 to 3 quarts (1 oz equals approximately 30 ml).



• 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.



• 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



• 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.



• 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 usually gets into water after the water leaves the local drinking water treatment plant and makes its way through lead-containing plumbing systems.



Keeping Water Safe• Water taken from the earth

contains varying concentrations of minerals as well as different levels of bacteria, microorganisms, and heavy metals such as lead.

• Surveys found about 25% of bottled water drinkers choose the beverage for health and safety reasons– Another 25% believe it is

pure and free of contaminants.


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.– Minerals are inorganic compounds that occur

naturally in the earth’s crust. – Some minerals (such as calcium) contribute to the

building of body structures (such as bone).


The Major Minerals

• Cofactor: a mineral element that, like a coenzyme, works with an enzyme to facilitate a chemical reaction.

• 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


The Major Minerals


The Major Minerals

• 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..• 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.


The Major Minerals


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


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.


The Major Minerals


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

Chloride• The negative ion, helps in maintaining the

acid–base balance.


The Major Minerals


•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 lowers blood pressure.


—Dietary Approaches to Stop Hypertension (DASH)—


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 2,400 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.


Choose and Prepare Foods with Less Salt• 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…


Use the following list to help you explore what herbs and spice complement specific foods:


The Trace Minerals

• Hemoglobin (HEEM-oh-globe-in): the oxygen-carrying protein of the blood; found in the red blood cells.

• Iron-deficiency anemia: a reduction of the number and size of red blood cells and a loss of their color because of iron deficiency.

(Partial list, for complete list refer to p. 222)


The Trace Minerals


The Trace Minerals

• Heme (HEEM): iron the iron-holding part of the hemoglobin protein, found in meat, fish, and poultry.

– About 40 percent of the iron in meat, fish, and poultry is bound into heme.

– Meat, fish, and poultry also contain a factor (MFP factor) other than heme that promotes the absorption of iron, even of the iron from other foods eaten at the same time as the meat.


The Trace Minerals

• Nonheme iron: the iron found in plant foods.

• Contamination iron: iron found in foods as the result of contamination by inorganic iron salts from iron cookware, iron-containing soils, and the like.


The Trace Minerals

• 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.


The Trace Minerals


The Trace Minerals

• Goiter (GOY-ter): enlargement of the thyroid gland caused by iodine deficiency.

• Cretinism (CREE-tin-ism): severe mental and physical retardation of an infant caused by iodine deficiency during pregnancy.


The Trace Minerals

Fluoride• Only a trace of fluoride

occurs in the human body.

• Fluorosis (floor-OH-sis): discoloration of the teeth from ingestion of too much fluoride during tooth development.


The Trace Minerals

• Copper: involved in making red blood cells, manufacturing collagen, healing wounds, and maintaining the sheaths around nerve fibers.

• Chromium: works closely with the hormone insulin to help the cells take up glucose and break it down for energy.

• Selenium: functions as part of an antioxidant enzyme and can substitute for vitamin E in some of that vitamin’s antioxidant activities.

• Manganese and molybdenum: both function as working parts of several enzymes.

slide development: lonnie m. lowery, ph.d.copyright 2003 thomson learning personal nutrition m....

Documents

soft water

essential nutrienthard

tap water

essential nutrientwater

municipal water supplieswater

considerable amounts

body weight

essential nutrientminerals