 Intro

1. Minerals-essetial
Non caloric and inorganic
Major requirements >100mg/day
Trace requirements <100 mg/day
2. Water essential
Non caloric
Most indispensable nutrient
Only survive a few days without
60% body weight
Calcium highest amount of all nutrients for body weight
 Water
1. Makes up 60% of body weight
Brain and muscle is 75-80% water
Bones 25%
2. Body processes
Metabolism
Transportation
3. Roles
Solvent
Cleansing agent-kidneys filter waste, urine
Lubrication and cushion
Coolant
 Water balance
1. Balanced when intake=output
2. Dehydration not enough water
Signs- weakness, exhaustion, delirium
Risk groups-infants, elderly, athletes
3. Water intoxication-excessive water
Dangerous dilution of body fluids
Signs-headache, weakness, poor memory, lack of concentration
4. Body water varies by pounds
2 cups of water=1 pound of body weight
5. Thirst and satiety govern water intake
6. Hypothalamus monitors blood
Signals pituitary gland-release hormone
Decreases with age
Pituitary gland signals kidneys to retain water
 DRI
1. Men 13 cups of fluid a day
2. Women 9 cups of fluid a day
3. Sweating loss of 2—4 gallons a day
 Types of water
1. Hard-calcium and magnesium
 Prevents lead absorption
Better than soft water
2. Soft high sodium content
Increase the risk of hypertension
Increased absorption of lead from pipes
Run cold water to flush out pipes
 Body fluids and minerals
1. Water follows salt
Maintain water concentration in cell
Cells direct where electrolytes go
Water toward greater concentration
2. Fluid and electrolyte imbalance
Vomiting, diarrhea, effect on heartbeat
3. Acid bast balance-degree of acidity in fluids
Kidneys control ph by excreting more or less acids
 Calcium
1. Most abundant mineral in the body
99% is stored in the bones and teeth
Bone structure
Calcium reservoir for blood
In constant flux-forming and dissolving
2. 1% in body fluids-blood (contractions)
3. Bone and tooth formation
Hydroxyapatite-calcium phosphorus crystals of bone
4. Roles of calcium in fluids
Transport ions across cell membranes
Maintain normal blood pressure
Essential role in blood clotting
Muscle contraction heartbeat
Secretion of hormones enzymes and neurotransmitters
Activate cellular enzymes
 Calcium balance
1. Skeleton serves as a calcium bank
taking calcium from bones to meet fluid needs
calcium in blood is top priority
2. Excess calcium is stored in the bones
3. Blood calcium is tightly controlled
4. Other potential roles of calcium
Protection against colon cancer -coats the colon
5. Calcium absorption 25% of intake
Pregnancy 50% calcium absorption
Breastfed infants absorb 60%
6. Bone loss
Age 30 no longer making bones, bone density
 Age 40 bones begin to lost density
 Peak bone mass before age 30
Osteoporosis bones porous and fragile
 Calcium recommendations
1. DRI
1,000mg for ages 19-50 UL 2500mg
1200 mg for ages 51-70 UL 2000mg
2. Interference with calcium absorption
Fiber/phytates-bind with calcium and are eliminated with waste
Oxalate in vegetables
Iron intake
 Causes of Osteoporosis (prevention)
1. Calcium, Vitamin D and Vitamin K
Calcium- deposits in the bone, creating structure and strength
Vitamin D-transports calcium to and from the bone assisting in maintaining blood levels
Vitamin K- holds calcium in the bone
 Causes of osteperosis
1. Physical inactivity
2. Protein
Too little protein
Too much protein
3. Sodium, caffeine, soft drinks
4. Calcium supplements-separates doses throughout the day 500 mg 2x a day
 Phosphorus
1. Second most abundant mineral in the body
Majority found in bones and teeth 80%
2. Roles in the body
Buffers maintain acid base balance
Part of DNA and RNA of cells
Metabolism of energy nutrients
Part of phospholipids-cell membranes
Present in some protein
 Phosphorus recommendations
1. Met by most diets
DRI 700 mg a day
UL 4000 mg a day
Deficiencies are unlikely
2. Food sources
Animal protein
Milk cheese
Modified starch, processed foods, colas
 Magnesium
1. DRI
Men 19-30 400mg a day
 Women 19-30 310 mg a day
UL adults 359 mg a day
1 ounce is present in the body
2. Half in the bones
Half in muscles heart liver and soft tissue
1% in body fluid muscle relaxation
3. Heartbeat, calcium contracts and magnesium relaxes
 Roles of Magnesium
1. Assists in operations of 100’s of enzymes
2. Needed for the release of energy from energy yielding nutrients
3. Bone mineralization
Affects the metabolism of potassium calcium and vitamin D
4. Protein synthesis
5. Immune and nerve function
6. Deficiency-result of inadequate intake, vomiting, diarrhea, alcoholism and malnutrition-
result of meds, diuretics
Weakness confusion
Hallucinations mistaken for mental illness
Worsen inflammation response, increase risk of heart attack and stroke
Growth and development in children
4. Toxicity
Non food sources laxatives, antacids
Caution with elderly
Diarrhea, ph imbalance, dehydration
 Sodium roles

1. Positive ion in table salt (40%)

Major part of fluid and electrolyte balance
2. Maintain volume of fluid outside of cell
3. Maintain acid base balance
4. Muscle contraction
5. Nerve transmission
6. Deficiency-very unlikely (hyponatremia)
Symptoms muscle weakness confusion
Low concentration of sodium in blood
Sodium intake increases, thirst increases to balance out the sodium/fluid ratio
AI 19-50 1500 a day
UL 2300 mg a day
7. Toxicity
Increase BP-increased fluid retention, increase risk of heart attack and stroke
Dash Diet 8-10 servings of fruits and vegetables daily
High in potassium, lowers BP
 Potassium
1. Positively charges ion
Inside cells
2. Roles
Fluid and electrolyte balance
Nerve transmission and muscle contraction
Works with sodium
Facilitates chemical reactions
DRI 4700 mg a day
Few consume the DRI for potassium
Most diets provide enough to prevent deficiency
3. Deficiency
Muscle weakness, paralysis, confusion
Caused by dehydration
Sudden death lack of potassium
Heart failure
4. Toxicity
Supplements cause vomiting
Source fresh whole foods
Fruits and vegetables
 Chloride-major negative ion
1. Crucial or fluid balance
2. Part of hydrochloric acid HCL
Maintains strong acidity of stomach
HCL needed to digest protein
3. Principle of food source -salt
4. No known diet lack chloride
 Sulfate Oxidized form of sulfur
1. Roles
Synthesis of sulfur containing compounds
Assist with functional shape of protein
Park of skin hair and nails
2. No recommended intake
Deficiencies unknown
Toxicity from drinking water
Diarrhea, damage to the colon
 Iodine Indispensable to life
Made by thyroid gland
Must be available for thyroxine synthesis
1. Thyroxine Regulates
2. Metabolic rate
3. Temperature
4. Reproduction growth
5. Heart function
 6. Ocean is World’s major source
Deficiency- cells of thyroid gland enlarge to trap more iodine
Goiter visible lump in the neck
Cretinism-mental and physical retardation of children
7. Toxicity -enlarge thyroid gland
AI 150 mg a day
UL 1,100 mg a day
Harm 800 mg a day
8. Food sources
Iodized salt
Milk
 Iron
1. Every living cell has iron
Plant (non heme)
Animal (heme)
2. Two proteins
Hemoglobin-oxygen carrying protein of blood (red blood cells)
Myoglobin-oxygen storage
 Iron stores
1. Hepcidin- regulates blood iron levels
Responds to high iron levels
2. Containing iron- left free, iron is an oxidant generating free radical reactions
Special proteins transport and store iron
Absorption is tightly regulated
 Absorbing iron – only 10-15%
1. Forms of iron in food
Heme-from animal products-red blood
23% absorbed
Non-heme-from plants
2-20% absorbed
MFP factor- meat fish and poultry peptide factor promotes iron absorption
2. Vitamin C-triples absorption of nonheme iron from foods in the same meal
3. Impairing Iron absorption
Tannins-coffee and tea
Calcium and phophorus
Milk
Phytates-fiber
 Iron deficiency
1. Anemia-lack of iron with red blood cell shrinkage and color loss
2. Pica severe depletion-eating nonfood substances
Clay dirt, cornstarch, paper, sand
Pregnant women, black, renal dialysis
3. Signs
Cells round light in color
 Fatigue
Mental and physical impairment
Mental symptoms in adults children
Restless
Not pay attention
Academic failure
4. Causes
Blood loss
Poor intake of heme iron
Repeated pregnancies
5. Groups most susceptible
Women of childbearing age
Donate a 6-month supply of iron to fetus
Infants by 6 months need iron from diet
Toddlers-poor intake of meat
Adolescents begin menstruation
 Iron toxicity
1. Iron overload
Hemochromatosis-too much iron retention
2. Increase oxidative stress
3. Free radical formation
No vitamin C with meals
Do not cook with cast iron pans
May need to have blood drained
4. Symptoms fatigue, depression, abdominal pain
5. DRI
Men 8mg a day
Women 19-50 18mg a day
Women 51+ 8mg a day
UL 45 mg a day
6. Iron most common deficiency worldwide
7. Greatest cause of accidental poisoning among children under the age of 5
 Zinc
1. Occurs in very small quantities in the body
2. Works with proteins in every organ
3. Helps more than 50 enzymes
Protect cell structure
Genetic material in the cell
Protein synthesis
Cell division and growth
4. Make heme in hemoglobin
 Zinc Deficiency
1. Impair night vision
2. Affects behavior learning and mood
3. Inhibits proper immune function
4. Inhibits wound healing sperm production taster perception metabolic rate nerve and brain
functioning bone growth and normal development in children