Nutrition Essentials: A Personal Approach
Unit Outline
UNIT 9
KEY MINERALS, WATER, AND THE NONNUTRIENT ALCOHOL
OVERVIEW
Unit 9 begins with the classification of a mineral nutrient as a major or trace mineral. The seven major
minerals are summarized in table format, and of these, calcium, sodium, potassium, and magnesium are
covered in detail. Five of the nine trace minerals are explored in detail: iron, zinc, selenium, iodide, and
chromium. Minerals with possible physiologic roles are briefly described. The unit particularly emphasizes
the roles of minerals in disease processes, including osteoporosis, anemia, hypertension, and diabetes.
Functions, dietary sources, requirements, as well as disorders associated with deficiency or toxicity of these
minerals are discussed. Unit 9 also stresses the importance of water and how it is in a class of nutrients by
itself. Your body has many kinds of watery fluids, including blood, lymph, and urine. Water is also a major
component of many foods and beverages. In addition, functions, dietary requirements, and sources of
water, as well as mechanisms for maintaining fluid balance are described. Information on the safety and
quality of bottled water as compared to tap water is explained along with a brief discussion of bisphenol A.
In Unit 9, we also learn that alcohol is a mind-altering depressant drug that’s often classified as a food.
Students will be focuses on alcohol, including its effects on the body.
LEARNING OUTCOMES
Module 9.1
1. Define all of the key terms in this module..
2. Classify a mineral nutrient as a major or trace mineral.
3. Describe general functions of mineral nutrients.
4. Discuss practical ways of retaining the mineral contents of foods.
5. Discuss factors that influence the body’s ability to absorb and use minerals.
Module 9.2
1. Define all of the key terms in this module.
2. Describe major roles of key minerals in achieving and maintaining good health.
3. Identify major food sources of key minerals.
4. Identify signs and symptoms associated with deficiencies and excesses of the key minerals.
5. Identify major risk factors for osteoporosis and hypertension.
Module 9.3
1. Define all of the key terms in this module.
2. List the primary functions of water in your body.
3. Identify typical sources of water intake and loss.
4. Explain how your body maintains its water balance.
5. Discuss the pros and cons of drinking bottled water.
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Nutrition Essentials: A Personal Approach
Unit Outline
Module 9.4
1. Define all of the key terms in this module.
2. Describe the amounts of beer, wine cooler, liquor, and wine that represent a standard drink.
3. Discuss how alcohol affects your body.
4. Identify factors that influence the blood alcohol concentration.
5. Discuss how your alcohol use can affect others.
UNIT OUTLINE
I. Minerals for Life (Module 9.1)
A. Food groups from MyPlate that are generally rich sources of various minerals include
1. Fruits
2. Dairy
3. Vegetables
4. Protein
5. Grains
B. Water as a Source of Minerals
1. “Hard water” naturally contains a variety of mineral includes calcium, magnesium,
sulfur, iron, and zinc
2. Fluoride is often added to public water supplies
C. Major Mineral or Trace Mineral?
1. If a person requires 100 mg or more of a mineral per day, the mineral is classified as a
major mineral
2. Less than 100 mg per day is a trace mineral
3. Minerals cannot be destroyed
4. Minerals are water soluble
D. Why are Minerals Necessary?
1. Each mineral has more than one function in the human body
2. Many minerals also function as electrolytes
3. Electrolytes have positive or negative electrical charges when they dissolve in water
4. A cofactor is an ion or small molecule that helps speed up the rate of chemical reactions
E. Factors That Affect Mineral Absorption and Use
1. Bioavailability or the tract’s ability to absorb and use mineral nutrients depends on:
a. Need for the mineral
b. Sources of minerals
c. Food processing
2. If your digestive tract absorbs more minerals than your body needs, the excess is
excreted primarily in the urine or feces
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Nutrition Essentials: A Personal Approach
Unit Outline
3. Table 9.18 provides signs and symptoms of mineral toxicity disorders
4. An excess of one mineral can interfere with your body’s ability to absorb and use other
minerals
II. Key Minerals and Your Health (Module 9.2)
A. Hard Tissue Builders: Calcium and Fluoride
1. Calcium is the most plentiful mineral element in the human body
2. Vitamin D helps regulate blood calcium levels
3. The parathyroid glands secrete parathyroid hormone (PTH) in response to falling blood
calcium levels
4. PTH signals special bone cells to tear down bone tissue releasing calcium from bones to
enter the bloodstream
5. The thyroid gland secretes calcitonin, which signals another type of bone cell to remove
excess calcium from the blood when calcium levels are too high
6. Dairy foods are reliable sources of calcium
7. Healthy adults absorb 30% of the calcium in foods
8. Not all products made from milk are rich sources of calcium, i.e., cottage cheese
9. Chinese cabbage, kale, and broccoli are good plant sources of calcium
10. Calcium is added to a variety of foods, including ready-to-eat breakfast cereals, fortified
orange juice, margarine, soy milk, and breakfast bars
11. The following tips can help add more calcium to your diet:
a. Sprinkle grated low-fat cheese on top of salads
b. Add shredded bok choy to salads or soups
c. Try blending plain fat-free milk with ½ banana or some strawberries
d. Melt a slice of low-fat cheese on half a whole-wheat bagel
e. Substitute fat-free milk for water
f. Make homemade smoothies using low fat yogurt and fat reduced ice cream
12. Dietary supplements that contain calcium generally provide calcium carbonate or
calcium citrate
13. The intestinal tract absorbs a higher percentage of calcium from a dietary supplement
when your dose is less than 500 mg
14. Taking calcium supplements that contain calcium and vitamin D is a common practice
15. Osteoporosis is a chronic disease characterized by a loss of normal bone mass
a. People with osteoporosis have week bones that fracture easily
b. Twenty percent of older adults who break a hip die within one year because they
developed serious health problems associated with the fracture or surgical repair
and may also include bones of the vertebral column
16. Several factors contribute to bone loss and osteoporosis:
a. Growing older and being postmenopausal woman
b. Having white or Asian ancestry
c. Having a family history or osteoporosis
d. Having a small body frame
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Nutrition Essentials: A Personal Approach
Unit Outline
e. Having low estrogen levels in women; testosterone in men
f. Following diets that contain inadequate amounts of calcium and vitamin D
g. Being physically inactive
h. Smoking cigarettes
i. Consuming excessive alcohol
j. Having anorexia nervous
17. Weight-bearing activities increases bone mass
a. Low-impact aerobics
b. Basketball
c. Walking, jogging, and hiking
d. Jumping rope
e. Stair climbing
f. Strength training with weights
18. The mineral fluoride strengthens bones and teeth when ingested in small amounts
a. Fluoride is often added to public water
b. Toothpastes
c. Dental rinses
d. Tea naturally contains fluoride
e. Too much fluoride can cause fluorosis, build-up; causing joint stiffness and bone
pain
f. Fluorosis can stain teeth
g. Table 9.3 summarizes information about fluoride and calcium
B. The Fluid Balancers: Potassium and Sodium
1. Potassium (K) is the major positively charged ion in the fluid that is inside the cell
a. On average, Americans, 2 years or older consumed only about 2600mg of potassium
per day in 2009-2010
b. People who experience excessive body fluid losses through sweating, vomiting, or
diarrhea are at risk for electrolyte depletion
c. Lack of potassium causes muscular weakness and abnormal heartbeat
2. Sodium (Na) is the major positively charged ion in the fluid that surrounds cells
a. The primary source of sodium is added to food during processing
b. Table 9.5 lists some selected foods and their sodium contents
3. Hypertension is a condition characterized by chronic high blood pressure
a. Hypertension is often called the “silent killer” because high blood pressure generally
doesn’t cause symptoms until the affected person’s organs and blood vessels have
been damaged
b. Determine your blood pressure, two measurements are taken
c. Systolic pressure is the maximum blood pressure within an artery and occurs when
the heart’s pumping chambers contract
d. Diastolic pressure measure the pressure in an artery when the heart relaxes
between contractions
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Nutrition Essentials: A Personal Approach
Unit Outline
4.
5.
6.
7.
e. People with prehypertension are more likely to develop hypertension
The major risk factors for hypertension:
a. Family history
b. Advanced age
c. African-American ancestry
d. Obesity and physical inactivity
e. Consuming excess sodium
f. Smoking and drinking excess alcohol
g. Type 2 diabetes
Sodium Intake and Hypertension Risk
a. Sodium Intake Assessment evaluates your sodium intake habits
b. African-Americans, older adults, and people with hypertension, diabetes, or chronic
kidney disease should limit their sodium intake to no more than 1500 mg per day
Treating the “Silent Killer”
a. Taking certain medication, following dietary modifications, and making some other
lifestyle changes are treatments for hypertension
To reduce your sodium intake
a. Limit your intake of processed foods
b. Prepare homemade meals, soups, and snacks
c. Don’t add salt while preparing foods
d. Taste your food before salting it
e. Read the Nutrition Facts panel
f. Request no salt be added when ordering at restaurants
C. Iron and Magnesium: Power Minerals
1. Iron (Fe) is a component of hemoglobin and myoglobin
a. Hemoglobin is the iron-containing protein in RBCs that transports oxygen to tissues
b. Myoglobin is the iron-containing protein in muscle cells that controls their removal
of oxygen from RBCs
c. Feeling tired is a major symptom of iron deficiency
d. Iron plays roles in immune system function and brain development
2. Dietary Sources
a. Major dietary sources of iron include meat, fortified cereals, and products made
from enriched flour
b. Meats are both heme iron (absorbed well by the body) and nonheme iron (not
absorbed well by the body); plant foods and eggs contain only nonheme iron
c. Consuming foods that contain vitamin C can boost your body’s absorption of
nonheme iron
d. Table 9.8 lists some foods that are sources of iron
3. Iron Deficiency-Related Disorders
a. Iron deficiency anemia – RBCs don’t contain enough hemoglobin
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Nutrition Essentials: A Personal Approach
Unit Outline
b. Common signs include: pale skin and mucous membranes; fatigue and weakness;
irritability, shortness of breath, brittle nails, decreased appetite, headache
c. Women with heavy menstrual blood losses are especially prone to iron deficiency
anemia
d. Children with anemia often experience poor physical growth and abnormal mental
functioning
e. Treatment includes iron supplements and the addition of iron-rich foods to the diet
4. Increasing Your Iron Intake
a. Eating lean meat, poultry, or fish with plant sources of iron
b. Combining soybeans with tomatoes or tomato sauce
c. Adding orange segments or chopped tomatoes to spinach salads
d. Eating watermelon, dried plums, dried apricots, or raisins for snacks
e. Drinking orange juice
5. Magnesium
a. Your body needs magnesium for energy metabolism, enzyme activity, and bone
health
b. Magnesium also helps maintain normal blood pressure levels
c. Magnesium is in chlorophyll, the green pigment in plants
d. Cases of magnesium deficiency really occur among healthy members of the
population
e. Table 9.10 summarized basic information about magnesium, including signs, and
symptoms of magnesium deficiency and toxicity
D. Selenium and Copper: Free Radical Fighters
1. Your body uses selenium (Se) to make a group of proteins that act as major antioxidants
a. Organ meat, such as liver, and seafood are excellent sources of selenium
b. Nuts, who-grain products, turkey, and meat are also rich sources of selenium
c. Selenium deficiency and toxicity in the US is uncommon
d. Signs and symptoms of toxicity include brittle fingernails, loss of hair, and nails,
garlicky body odor, nausea, vomiting, and fatigue
2. Your body uses the trace mineral copper (Cu) to make several enzymes that act as
antioxidants
a. Cooper is involved in iron metabolism, immune function, and collagen production
b. People with chronic digestive system diseases may develop copper deficiency
E. Iodine, Zinc, and Chromium: Metabolism Regulators
1. Your thyroid gland traps iodine from the bloodstream and uses the mineral for the
production of thyroid hormone
a. Thyroid hormone controls the rate of cell metabolism
b. Goiter is enlargement of the thyroid gland that’s not the result of cancer
c. Iodine was added to table salt in the U.S., and cases of goiter caused by iodine
deficiency rarely occur in the U.S.
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Nutrition Essentials: A Personal Approach
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2. Major dietary sources of iodine include saltwater fish; seaweed; some plants grown near
the ocean; and iodized salt
3. Iodine-deficient people generally include fatigue, difficulty concentrating on mental
tasks, weight gain, intolerance of cold temperatures, constipation, and dry skin
a. Pregnant women who are iodine deficient have a high risk of giving birth to a dead
infant, low-birth-weight baby, or a baby that has cretinism
F. Zinc
1. Zinc is needed for a wide variety of functions in your body
2. Zinc is essential for growth and development during pregnancy
3. Food sources of zinc include oysters, red meat, poultry products, fortified cereals
4. Zinc deficiency is not a widespread problem in the U.S.
a. In children and adolescents, zinc deficiency can cause growth retardation and
delayed sexual maturation
b. Signs include loss of appetite, diarrhea, hair loss, dermatitis, poor wound healing,
impaired sense of taste, mental slowness
G. Chromium
1. The trace mineral chromium (Cr) plays an important role in maintaining proper
carbohydrate and lipid metabolism
a. Promotes energy metabolism by working with insulin to allow glucose to enter cells
b. Most food contain less than 2 mcg of chromium per serving
c. Cases of chromium deficiency have be reported in malnourished children
d. Chromium supplements can damage DNA which can result in cancer
2. The average American adult consumes a diet that provided adequate amounts of
chromium
H. Table 9.18 provides basic information about some mineral nutrients that are not covered
in this unit
III. Water: Liquid of Life (Module 3)
A. Water is a class of nutrients by itself
a. Water is a major component of many foods and beverages
b. Fat-free milk is about 91% water
c. Water is a highly essential molecule
d. If you don’t have water, your life will end with a week or two
B. What Water Does in Your Body
1. Is a major solvent
2. Is a major component of blood, saliva, sweat, tears, mucus, and joint fluid
3. Removes wastes
4. Helps transport substances
5. Helps lubricate tissues
6. Regulates body temperature
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Nutrition Essentials: A Personal Approach
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7. Helps digest foods
8. Participates in many chemical reactions
9. Helps maintain proper blood chemistry
C. Your Body’s Fluid Compartments
1. Depending on your age, sex, and body composition, 50% to75% of your body is water
weight
a. Young men have more lean tissue than women
b. Your percentage of body weight that is water declines from birth to old age
c. Water may comprise only 45% of a typical older adult’s weight
d. Water helps cell obtain material from their environment and eliminates wastes
e. To survive your cells must maintain proper hydration – adequate water status
f. Proper hydration requires a balance between the body’s two major fluid
compartments: intracellular water and extracellular water
2. Cell maintain proper hydration by controlling amounts of electrolytes in each
compartment
3. EC 9.1 illustrates what can happen where there is an imbalance
a. If extracellular fluid has fewer-than-normal sodium ions, water moves from the
extracellular compartments into cells – the cells can swell and burst
b. If extracellular fluid has an excess of sodium ions, water moves out of cell – the cells
may shrink and die because they lack enough extracellular fluid to function
D. The Essential Balancing Act
1. An average healthy adult’s water intake from foods and beverages is about 2.3 quarts
per day
a. Total water intake refers to water obtained by all sources, including metabolic
water
b. Your body loses about 2.5 quarts of water in urine, exhaled air, feces and sweat
(perspiration) each day
2. The adequate intake (AI) for total water intake is approximately 11 cups for young men
and approximately 15.5 cups for young men
3. Your kidneys are the major regulator of your body’s water content and ion
concentrations
a. The amount of urine you produce is determined primarily by your total water intake
b. Your body loses water and electrolytes, including sodium, potassium, and chloride,
when you have vomiting, diarrhea, a fever, or a runny nose
4. Dehydration occurs when your body’s water content is too low
a. Can be a life-threatening condition
b. Rapid weight loss is a sign of dehydration
c. People who are older than 60 years of age may be more susceptible to develop
dehydration
5. A diuretic is a substance that stimulates kidneys to form urine
a. Caffeine is a mild diuretic
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Nutrition Essentials: A Personal Approach
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b. Coffee, tea, energy drinks, and soft drinks often contain caffeine or caffeine-related
compounds
c. Alcohol is also a diuretic
d. A “hangover” is the headache and overall discomfort that occurs a few hour after
drinking too much alcohol
6. There’s no Upper Limit (UL) for water
a. Water intoxication can occur when an excessive amount of water is consumed in a
short time period or when the kidneys have difficulty filtering water from blood
b. Signs and symptoms of water intoxication may include dizziness, headache,
confusion, inability to coordinate muscle movements, bizarre behavior, and seizures
c. Healthy people rarely drink enough water to become intoxicated
d. Marathon runners may be at risk for water intoxication
7. The simplest way to determine if you’re consuming enough water is to note the volume
of our urine
a. The color of urine may be a useful sign of hydration status
b. Having urinary tract infections or ingesting certain medications, foods, and dietary
supplements, can alter urine’s color
E. From the Tap or Bottle
1. Many people drink bottled water as a substitute for tap water because they think bottle
water tastes better and is safer
2. The Environmental Protection Agency (EPA) regulates the sanitation of public water
supplies in the U.S.
3. The Food and Drug Administration (FDA) regulates bottle water products that are
marketed for interstate commerce
a. Bottle water manufacturers are responsible for producing safe products
b. The beverage’s label must identify the additives in the list of ingredients
4. Although bottled water is safe to drink, the plastic used to contain it may contain
harmful substances
a. Bisphenol (BPA) is a chemical used to make polycarbonate plastics and epoxy resins
b. BPA can leach from polycarbonate plastic containers or epoxy resin-coated cans and
enter the food or beverage stored within them
c. The FDA banned the use of BPA in plastic baby bottles and sipping cups that babies
use to prepare for drinking out of cups
5. To reduce exposure to BPA:
a. Avoid heating foods in polycarbonate plastic containers
b. Use water bottles and plastic containers
c. Don’t wash polycarbonate containers in the dishwasher or with harsh detergents
d. Reduce your intake of canned foods
e. Cook or store foods and beverages in glass, porcelain, or stainless steel containers
f. Avoid using polycarbonate dishware, cups, or eating utensils for serving foods
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Nutrition Essentials: A Personal Approach
Unit Outline
IV. Drink to Your Health (Module 9.4)
A. Alcohol (ethanol) is a mind-altering depressant drug that’s often classified as a food
B. What is Alcohol
1. Alcohol (ethanol) is a simple nonnutrient that supplies energy but is poisonous to cells
2. Alcoholic beverages generally contain a lot of water
a. Beers are typically 3% to 6% alcohol
b. Wines are 8% to 14% alcohol
c. Wine coolers are about 10% alcohol by volume
d. Hard liquors are generally 40% to 50% alcohol
3. Each gram of alcohol provides 7 kcal
a. Beer and wind contain simple carbohydrates and small amounts of certain minerals
and B vitamins
b. A standard drink is approximately 12 ounces of beer or wine cooler, 5 ounces of
wind, or 1.5 ounces of liquor
C. Classifying Drinkers
1. Classified according to their usual intake pattern
2. Binge drinking is associated with driving while drunk
3. Table 9.20 indicates this classification scheme
D. How Your Body Processes Alcohol
1. Alcohol requires no digestion and readily passes into the bloodstream through the
tissues lining the inside of your mouth, esophagus, stomach, and small intestine
a. Detoxification converts alcohol to less damaging compound
b. The liver is the primary site for metabolizing the substance
2. What’s Blood Alcohol Concentration
a. Blood alcohol concentration (BAC) is the estimated percentage of alcohol in the
bloodstream
b. A BAC of 0.08% is the legal limit for intoxication for motor vehicle operators
3. Many factors influence the rate at which a person becomes noticeably affected by his or
her alcohol consumption:
a. Amount and timing of alcohol consumption
b. Body size and composition
c. Sex
d. Eating food along with the alcohol
e. Prior drinking history – Tolerance occurs when the liver adjusts to the usual amount
of alcohol that’s been consumed and metabolizes it more quickly
4. What’s Alcohol Poisoning
a. Occurs when an individual’s blood alcohol level is dangerously high
1. An individual suffering from alcohol poisoning is confused, “passes out” and
cannot be aroused and has pale or bluish skin
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Nutrition Essentials: A Personal Approach
Unit Outline
2. The lungs of the person who has alcohol poisoning can stop functioning,
resulting in death
b. Alcohol poisoning is a life-threatening condition
5. An alcohol abuser experiences problems at home, work, and school that are associated
with his or her drinking habits
6. An alcoholic is dependent on alcohol (addicted) and experiences withdrawal signs and
symptoms, such as shakiness, when he or she hasn’t consumed the substance
7. Table 9.22 – signs of alcohol abuse
E. Alcohol and Health
1. Alcohol is a central nervous system depressant
2. Excessive alcohol use is the 3rd leading lifestyle-related cause of death in the U.S.
a. Alcohol is often involved in motor vehicle accidents, falls, and drownings as well as
acts of violence and abuse
b. Alcohol effects every cell in the body and can damage every system, particularly the
digestive, nervous, and cardiovascular systems
3. When consumed in moderation, alcohol stimulate the appetite
a. Alcoholic beverages displace nutrient-dense foods
b. Chronic excessive alcohol intake contributes to malnutrition
4. Fetal Alcohol Spectrum Disorder
a. Alcohol consumption during pregnancy can result in fetal alcohol spectrum disorder
b. FAS can cause nervous system damage and intellectual disability
5. Consuming light to moderate amounts of alcohol raises HDL cholesterol levels, reduces
blood levers of important blood-clotting factor, and decreases platelet stickiness
6. Alcoholic beverages provide all the same heart-healthy benefits as long as they are
consumed in moderation
F. Where to Get Help For Alcohol Abuse or Dependence
1. Contact the National Drug and Alcohol Treatment Referral Routing Service at 1-800-662HELP
2. Visit Web sites of alcoholic anonymous www.aa.org
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