Water and
Minerals

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50%-70% of body weight
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Muscle contains 73% water
– Fat contains ~20%
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Intracellular fluid
– Fluid within the cells
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Extracellular fluid
– Fluid outside the cells

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Water shifts freely in and out of cells
Controlled by electrolyte concentration
– Have electrical charges . . .Na, K, Cl, P, Mg, Ca
Osmosis (where an Ion goes, H2O flows)
Intracellular water volume
– Depends on intracellular potassium and phosphate concentrations
Extracellular water volume
– Depends on extracellular sodium and potassium concentrations

where an Ion goes, H2O flows: fig 9:2
Na Na
Na
Na
Na
Na
H2O
Na
Na

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Body temperature regulation
– Water absorbs excess heat
– Body secretes fluid via perspiration
– Skin is cooled as perspiration evaporates
– Humidity (bad) & fans (good) ~ evaporation
Removal of body waste via urine
– Urea excretion (Nitrogen from Protein breakdown
– Sodium excretion
– Avoid concentrated urine (brownish)
Amniotic fluid, joint lubricants, saliva, bile

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Fluid recommendation: 9 cups for women and
13 cups for men as a starting point
Min. 2-4 water bottles/day

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Not reliable
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Concerns for infants, older adults, athletes
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Athletes
– Weigh before and after training session
– Consume 3 cups for every pound lost
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Illness (vomiting, diarrhea, fever)
– Get additional water

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Shortage of water increases fluid conservation
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Antidiuretic hormone (vassopressin)
– Released by the pituitary gland
– Forces kidneys to conserve water (reduce urine flow)
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Aldosterone
– Responds to drop in blood pressure
– Signals the kidney to retain sodium (water)

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Loss of 1%-2% of body weight in fluid
– Thirst signal
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Loss of 2% or more of body weight causes muscle weakness (stay hydrated –training)
– Lose significant strength and endurance
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Loss of 10%-12%
– Heat intolerance
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Loss of 20%
– Coma and death

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Overburden the kidneys
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Low blood electrolyte concentrations
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Blurred vision

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What is the Minimal amt. of H2O from fluids that Humans require/day to replace daily loss?
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What is the recommended amt. of water from fluids that women and men require/day?

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Various functions in the body
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Major Minerals
– Require >100 mg /day
– Calcium, phosphorus etc.
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Trace Minerals
– Require < 100 mg/day
– Iron, zinc, selenium etc.

For 5 pts & Make it a Half day???
What do you say?
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Go see “Food Inc.” the movie
Nickelodean theatre (downtown SC)
3, 5, 7 & 9PM showtimes. . .
– Answer 3 short questions (class website)
– Turn in with TICKET STUB Next Wednesday
– See Trailer http://www.newsday.com/entertainment/movies/ny-etfood2612909901jun24,0,6046635.story

5
6
3
4
7
1
2
-Confirming your knowledge-
What are the 7 Major minerals required in the body?

5
6
3
4
7
1
2
-Confirming your knowledge-
What are the 7 Trace minerals required in the body?

Most mineral requirements are obtained without defic. in
N. American diets

Bioavailability of Minerals
Fe
Mg
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~Degree of absorption
– Fibrous foods
Cu
Zn
Affected by binders in plants (oxalic acid, phytic acid)
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Animal products are better absorbed
Plants depend on mineral content of soil
Refinement lowers mineral content (i.e. milling Grains)
Mineral-mineral competition (e.g. >>Zinc vs <Copper)
– Avoid mega-supplements (2X RDA): unless prescribed
Vitamins-mineral interactions:
– Iron w/ (Vit C), Calcium w/ (Vit. D) most efficient

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Trace minerals are more toxic
– e.g. Fe, stomach irritation
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Result of supplementation
– Presence of contaminants (esp. Lead (Pb))
– Look for the United States Pharmacopeia
(USP)-approved brands (most reliable)

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Sodium (Na) ~ consume too much >2400mg/day 
Hypertension (HTN) and CVD
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Calcium (Ca) ~ not enough, esp. Women  osteoporosis
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Iron (Fe) ~ not enough, esp. Women
– Men require 8 mg/day
– Women require 18 mg/ day
 Menstral flow
 Supplements hard to digest ?
All other Major and Trace minerals (ok) ~ balanced diet
– Avoid supplementing to try and balance or optimize
 Leads to mineral competition  deficiencies

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Table salt (NaCl): 40% sodium, 60% chloride
95% of ingested sodium is absorbed
Positive ion in extracellular fluid
Aldosterone regulates sodium balance
Key for retaining body water
Excretion regulated by the kidneys
Muscle contraction
Conduction of nerve impulses

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Most sodium is added by food manufacturers and restaurants
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Milk and dairy products
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Processed foods
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Sodium content listed on the labels

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Adequate Intake is 1500 mg for adults
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Body only needs 200 mg to function
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Daily Value is 2400 mg/day
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Upper Level is 2300 mg
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Typical intake is 4700 mg/day (US)
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Sodium-sensitive individuals should restrict intake (African American)

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99% is in bones and teeth
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Makes up 40% of all the minerals present in the body

Absorption of Calcium
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Amount in body is dependent on amount absorbed
Requires slightly acidic environment and vitamin D
Absorbed in upper part of small intestine
Normally absorb 25% of calcium in food
Increase to ~60% during time of need
– (pregnancy, infancy)

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Ca
Rapid intestinal motility
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High fiber intake
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Excess phosphorus
(oxalic acid)
Ca
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Vitamin D deficiency
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Polyphenols (tannins) in tea
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Menopause
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Aging
Ca
Ca
(phytic acid)

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Blood level is maintained at the price of bone calcium
Blood level can be maintained despite inadequate calcium intake
Setting stage for future bone fractures

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Bone formation and maintenance
Blood clotting
Nerve impulse transmission
Muscle contraction
Cell metabolism
–Activates various enzymes

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Adequate diet
Healthy body weight
Normal menses
Weight-bearing physical activity
Moderate intakes of protein, phosphorus, sodium, caffeine
Non-smoker
Lower use of certain medications

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Dependent on bone mass and bone mineral density
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The more there is, the stronger the bone

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Daily Value is 1000 mg/day
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Adequate Intake is 1000 -1200 mg/day for adults
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Adequate Intake is 1300 mg/day for adolescents (9-18 yrs. old)
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Average intake: 800 mg/day for women and 1000 mg/day for men
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Upper Level is 2500 mg/day

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Recommended for people who cannot incorporate Ca into their diets
Not recommended with high-zinc meal
Calcium carbonate (40% calcium)
– For those with ample stomach acid
– Found in antacids (TUMS)
Calcium citrate (21% calcium)
– Enhances absorption due to acidity content
– Recommended for older adults

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Break

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Calcium deficiency
“A pediatric disease with geriatric consequences”
Leads to ~1.5 million fractures / year
Slender, inactive women who smoke are most at risk
“Less bones”

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Rapid and continual throughout adolescence
Peak bone mass
Determined by gender, race, familial pattern, other genetic factors
Bone loss begins ~age 30
Women experience increased bone loss after menopause
DEXA bone scan

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Needed in much smaller amounts
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Essential for health
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Difficult to study
– Only trace amounts in the body
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Animal sources of mineral are generally better absorbed
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Most Important: Iron (Fe)

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Found in minute amounts in every cell
18% is absorbed
Heme iron vs. Nonheme iron
– Heme found in animal products better absorbed than nonheme
– Meat protein factor may aid in nonheme absorption
Vitamin C enhances absorption (nonheme iron)

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Determined by body’s need
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Iron storage in intestinal cells
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Absorbed in an acidic environment
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Hindered by phytic acid, oxalic acid, high fiber, high calcium, polyphenols
Ca
Ca
(phytic acid)
Ca
Ca

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Hemoglobin in red blood cells
– Transports oxygen and carbon dioxide
– High turnover, high demand for iron
Myoglobin in muscle cells
Electron transport chain
Enzyme cofactor
Immune function
Drug-detoxification pathway

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Most common form of anemia
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Low levels of hemoglobin and hematocrit
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Insufficient intake and stores
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Reduction in
– Production of red blood cells
– Oxygen-carrying capacity

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Most at risk:
– Infant, toddler, chronic blood loss, vegans, runners, and women of childbearing years
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Signs:
– Paleness, brittle nails, fatigue, poor temperature control, poor growth
– Fatigue, decreased Immune sys.

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RDA is 8 mg/day for adult male
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RDA is 18 mg/day for female age 19 to 50
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Daily Value is 18 mg
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Average intake exceeds RDA for men; low for some women
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Upper Level is 45 mg/day
– Take supplements/ cut them down to size
– More easily digested (see product 65mg tab!)

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Serious, especially for children
Signs:
– Diarrhea, constipation, nausea, abdominal pain
– Causes death due to respiratory collapse (shock)
Hemochromatosis
– Genetic disease (5-10% N. Americans)
– Iron deposit that can lead to organ damage
– May go undetected until organ damage at 50-60

What is safe and effective food product that has nearly all of your vitamins/minerals that is not a supplement?

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Diet Analysis 2 (Due next wed/Friday) includes
– See website
– Ca
– Fe
– Vit E
– Vit C
For next week, organic foods/ food safety
– Please go see Food Inc. –Nickelodian, Downtown
– 5 pts. For class assignment