Water and Minerals Unit 10

Water and Minerals Unit 10

• This unit covers nutritive values, functions, food sources, dietary requirements, absorption, deficiency consequences, water & electrolytes, and maintaining fluid balance of water and minerals.

• The structure includes lecture content about an overview of minerals, calcium, iron, water and electrolyte balance, and independent study for review of specific tables. These tables detail other minerals; memorization of them is not required.

• Micronutrients are nutrients needed in small amounts.

• Minerals are elements needed to maintain structures and regulate chemical reactions & body processes.

• Major minerals are required in the diet in amounts greater than 100mg/day, and are greater than 0.01% of body weight.

• Minor minerals are required in the diet in amounts less than or equal to 100mg/day, and are less than or equal to 0.01% of body weight.

• Electrolytes include sodium, potassium, and chloride. They are charged ions that conduct electrical current in the body, impacting electrical activity & fluid balance.

• Major minerals include calcium, phosphorus, magnesium, and sulphur, which are important for bone health, acid-base balance, ATP production, and amino acid components.

• Trace minerals include iron, copper, zinc, selenium, iodine, chromium, fluoride, manganese, molybdenum, and other trace minerals. These are critical for hemoglobin, protein synthesis, immunity, antioxidants, hormones, tooth enamel, and metabolic enzymes.

• Mineral functions include contributing to body structures, regulating body processes, water balance, and energy metabolism.

• Minerlas influence growth, development, and act as cofactors for enzyme activity.

Mineral Functions in the Body

• Food sources of minerals vary depending on the type of mineral.
• Sodium, potassium, and chloride regulate fluid balance.
• Iron, copper, calcium, zinc, selenium, and magnesium are crucial for blood health and a robust immune system.
• Calcium, phosphorus, magnesium, and fluoride are vital for healthy bones and teeth.

Mineral Absorption

• Mineral absorption depends on factors such as the person's nutritional status, food consumed concurrently, and the nutrient's structure.
• Bioavailability is the extent to which the body can absorb and use a nutrient—animal sources are often better absorbed.
• Phytates, oxalates, and fiber in plant foods can hinder mineral absorption, as seen with minerals like calcium, iron, zinc, and magnesium.

Minerals in Foods

• Various foods contain specific minerals.
• Vegetables and fruits, grains, milk, and meat/alternatives all offer different minerals.
• Charts of what types of minerals are present and in what portions of various foods.

Water & Electrolytes

• Water comprises 2/3 of intracellular fluid (within cells) and 1/3 of extracellular fluid (outside cells).
• Extracellular fluid includes blood, lymph, and digestive juices.
• Water is also interstitial (between cells).
• Water is vital for nutrient transport, chemical reactions, solvent, acid-base balance, lubricant/cushions around joints, shock absorption, temperature regulation, blood volume & blood pressure, and fecal matter softening.

Electrolyte Balance

• Sodium, potassium, and chloride are key electrolytes.
• Deficiencies in these can cause acid-base imbalance, poor appetite, muscle cramps, constipation, irregular heartbeats, and potentially death.
• Excess electrolytes can negatively impact the heart's function and cause acid-base imbalance

Bones

• Bones are primarily composed of protein matrix (mostly collagen)—a living tissue, hardened with minerals.
• Key minerals include calcium, phosphorus, magnesium, sodium, and fluoride.
• Essential for growth, movement, maintaining bone density and participating in bone remodeling. Peak bone mass is usually achieved in young adulthood.

Calcium

• Calcium is the most abundant nutrient in the body, most stored in bones and teeth.
• Essential functions include muscle contraction, blood clotting, nerve impulse transmission, acid-base balance, hormone secretion, regulation of enzymes, and maintaining blood pressure.
• Calcium regulation involves hormones like parathyroid hormone (PTH) and calcitonin (from the thyroid).

Calcium Needs

• Calcium needs differ depending on age and gender, particularly after menopause.

Iron

• Iron is crucial for blood (red blood cells and hemoglobin), myoglobin in muscles, ATP production, DNA synthesis, and immune function.
• Iron losses occur through cell loss, blood loss, injury, trauma, blood donations, and menstrual loss.
• Iron recycling involves the liver & bone marrow to reuse old iron from breaking down red blood cells. The cycle is involved in the reuse of iron to create new hemoglobin.
• Bioavailability of iron from various sources (animal vs. plant) differs substantially due partially to differing absorption rates

Iron Deficiency

• Insufficient iron levels can lead to iron deficiency Anemia, characterized by insufficient hemoglobin in red blood cells, leading to fatigue, weakness, pale skin, shortness of breath, and abnormal heart rate.

Iron Supplements

• Iron supplements are sometimes necessary for treating Iron deficiency anemia though bioavailability differs and absorption can be problematic. Iron supplements can have unintended side effects (absorption issues and/or intestinal upsets).

Water Balance

• To maintain water balance, intake must equal output.
• Intake includes consuming water, fluids, foods, and cellular respiration.
• Output involves excreting water through urine, feces, sweat, and evaporation from skin and lungs.
• Water loss depends on activity, temperature, and humidity.
• Dehydration happens when water intake falls below expenditure.
• Thirst is a signal to increase water intake.
• Kidneys regulate this balance,
• Hormones (ADH, angiotensin II, aldosterone) work with kidneys to control water reabsorption, influence thirst, and maintain electrolyte balance to maintain overall hydration.

Risk of Dehydration

• Mild symptoms of dehydration include thirst, dry lips and mouth, tiredness, dark smelling urine, headaches, dizziness, fainting, low blood pressure, increased heart rate, and irritability.
• Severe dehydration can lead to cold hands and feet, rapid breathing, unconsciousness, blue lips and blotchy/dry skin, and lack of energy

Overhydration

• Water intoxication is rare but possible, especially from overconsumption of water due to a disorder in the body's ability to excrete water or when there is electrolyte unbalance (e.g., hyponatremia).
• Symptoms include abnormal fluid accumulation in body tissues like swelling, potentially leading to death.

Water Intake Recommendations

• Water recommendations vary based on age, activity levels, and illnesses

Bottled Water vs Tap Water

• Differences include labels of bottled water sources (which potentially come from tap water) and costs (including environmental impacts associated with bottled water vs. tap water)

DRI for Iron and Dietary Sources

• Dietary Recommendations for iron, and information and specific examples that illustrate the impact of factors such as age group and intake on absorption rates of iron.