Chapter 8

Water and Minerals

Nutrition: Concepts & Controversies, 12e Sizer/Whitney

Learning Objectives
Identify the best beverage choices to obtain enough water for the bodys needs. Describe the bodys water sources and routes of water loss, and name factors that influence the need or water. Compare and contrast various sources of drinking water for safety.

Learning Objectives
Discuss why electrolyte balance is critical for the health of the body. Describe the nutrients needed to maintain blood calcium levels, and explain why this is important. Describe a diet that follows the DASH principles, and specify who might benefit from such a diet and in what ways.

Learning Objectives
Compare the availability of iron form plant and animal sources. Discuss the function and importance of copper, zinc, chromium, fluoride, and selenium in the body. Describe a diet that a young woman can follow to help prevent osteoporosis later in life.

Introduction
Minerals
Major Trace

Water
Most indispensable nutrient

Minerals in a 60-Kilogram (132Pound) Person (Grams)

Water
Makes up about 60 percent of a persons weight Roles
Solvent Cleansing agent Lubrication and cushion Coolant

Bodys Water Balance

Water balance
Dehydration
Thirst Signs Groups at risk

Water intoxication

Body water varies by pounds Thirst and satiety govern water intake
Hypothalamus, pituitary gland, kidneys

Water Balance A Typical Example

Water input (Total = 1,4502,800 ml) foods (7001,000 ml) water created by metabolism (200300 ml)

liquids (5501,500 ml)

Fig. 8.2, p. 280

Water output (Total = 1,4502,800 ml)

kidneys (5001,400 ml)

skin (450900 ml)

feces (150 ml)

lungs (350 ml)

Fig. 8.2, p. 280

Effects of Mild Dehydration, Severe Dehydration, and Chronic Lack of Fluid

How Much Water Do I Need to Drink in a Day?

Water needs vary
Influential factors

Fluids and foods

DRI Metabolic water

Sweating Choosing fluids

Caffeine

U.S. Fluid Sources

Are Some Kinds of Water Better for My Health Than Others?

Types of water
Hard
Calcium and magnesium

Soft
Sodium Hypertension

Safety and Sources of Drinking Water

Public water
Removal of many hazards
Disinfectants

Testing and reporting Chlorination and cancer

Water sources
Surface water Groundwater

Bottled Water
Regulation and safety
Sales across state lines Standards
Less rigid than those for tap water

BPA IBWA trademark Water for nutritions sake

Fluoride

Body Fluids and Minerals

Water follows salt
Electrolytes
Water flows toward greater concentration

Fluid and electrolyte balance

Causes of imbalance

Acid-base balance
Hydrogen Buffers

Cell membrane
Outside Cell Inside cell

Transport protein
Potassium Key Sodium
Fig. 8.5, p. 287

How Electrolytes Govern Water Flow

With equal numbers of dissolved particles on both sides of the water-permeable divider, water levels remain equal.

Now additional particles are added to increase the concentration on side B. Particles cannot flow across the divider (in the case of fluid inside and outside a cell, the divider is a cell membrane).

Water can flow both ways across the divider, but tends to move from side A to side B, where there is a greater concentration of dissolved particles. The volume of water increases on side B, and the concentrations on sides A and B become equal.

Fig. 8.4, p. 287

Calcium
Most abundant mineral in the body Meeting DRI recommendations Storage facilities
Bones
In constant flux

Teeth

A Bone

Bone is active, living tissue. Blood travels in capillaries throughout the bone, bringing nutrients to the cells that maintain the bones structure and carrying away waste materials from those cells. It picks up and deposits minerals as instructed by hormones. Bone derives its structural strength from the lacy network of crystals that lie along its lines of stress. If minerals are withdrawn to cover deficits elsewhere in the body, the bone will grow weak and ultimately will bend or crumble.

Blood enters the bone in an artery here.

Blood leaves the bone by way of a vein.

Fig. 8.6, p. 288

Calcium
Bone and tooth formation
Hydroxyapatite Fluorapatite Bone and tooth turnover

pulp (blood vessels, nerves) enamel dentin

gum

nerve

bone

blood vessel
Fig. 8.7, p. 289

Calcium
In body fluids
1 percent of bodys calcium
Roles

Blood calcium is tightly controlled

Calcium balance
Skeleton serves as a calcium bank
Bone density

Organs

Calcium
Bone loss
Inevitable consequence of aging Peak bone mass Osteoporosis Supplements

Calcium absorption
Increases in times of need

Recommendations

Bone Throughout Life

Calcium Snapshot

Phosphorus
Second most abundant mineral in body
Majority found in bones with calcium

Roles in the body Recommendations

Deficiencies are unlikely

Food sources

Phosphorus Snapshot

Magnesium
Major mineral
Dietary requirement

Bones and kidneys Roles in the body

Works with calcium

Deficiency Toxicity Recommendations

Magnesium Snapshot

Sodium
Roles
Major part of fluid and electrolyte balance Acid-base balance

Deficiency Water Weight Recommendations

Intakes

Sodium and Salt Intake Guidelines

Sodium
Blood pressure
Hypertension
Measures Types

Sodium intakes increases blood pressure

Heart damage

DASH diet

Controlling salt intakes

How to Cut Sodium from a Barbeque Lunch

Potassium
Positively charge ion inside the cells Roles
Fluid and electrolyte balance Heartbeat

Deficiency
Dehydration

Toxicity Recommendations

Potassium Snapshot

Chloride and Sulfate

Chloride
Crucial for fluid balance Hydrochloric acid Principle food source

Sulfate
Roles No recommended intake Deficiencies are unknown

Trace Minerals

Iodine
Bodys work is done by iodide Roles
Thyroxine

Deficiency
Goiter Cretinism

Toxicity Food sources

Iron
Every living cell contains iron Two proteins
Hemoglobin Myoglobin

Roles
Carry oxygen Make new cells, amino acids, hormones, & neurotransmitters

Iron
Iron stores
A mineral to be hoarded Iron losses Special proteins transport and store iron

Absorbing iron
Forms of iron in food MFP factor Impairing iron absorption

Iron
Deficiency
Iron deficiency Iron-deficiency anemia Signs of deficiency Mental symptoms
Adults Children Pica

Normal and Anemic Blood Cells

Iron
Causes of deficiency Groups most susceptible to deficiency
Women of childbearing age Infants and toddlers Adolescents

Too much iron

Iron overload Symptoms

Iron Snapshot

Zinc
Works with proteins in every organ
Roles

Expression of deficiency
Groups at greatest risk for deficiency

Vegetarians

Zinc Snapshot

Selenium
Roles in the body Relationship with chronic disease
Cancer

Toxicity
Supplements

Sources

Fluoride
Not essential to life Roles in the body
Roles in the body

Deficiency
Dental decay

Toxicity
Fluorosis

Sources

U.S. Population with Access to Fluoridated Water Through Public Water Systems

Chromium and Copper

Chromium
Roles in the body Recommendation Sources

Copper
Roles in the body Deficiency Toxicity

Other Trace Minerals and Some Candidates

Molybdenum Manganese Boron Cobalt Nickel Silicon All trace minerals are toxic in excess!

Meeting the Need for Calcium

Low calcium intake
Associated diseases

Milk, yogurt, & cheese group

Traditional sources of calcium

Food Sources of Calcium in the U.S. Diet

Milk 28% Cheese 20%

Other sourcesa 4%

Cakes, cookies, quick breads, doughnuts 2%

Ice cream, sherbet, frozen yogurt 4%

Yeast bread 9%

Fig. 8.14, p. 312

Meeting the Need for Calcium

Vegetables
Absorption
Calcium binders

Other foods Calcium-fortified foods Supplements Making meals rich in calcium

Calcium Absorption from Food Sources

 50% absorbed

bok choy, broccoli, brussels sprouts, cauliflower, Chinese cabbage, head cabbage, kale, kolhrabi, mustard greens, rutabaga, turnip greens, watercress

30% absorbed

calcium- fortified juices and beverages, calcium-fortified soy milk, calcium-set tofu, cheese, milk, yogurt almonds, beans (pinto, red, and white), sesame seeds

20% absorbed

5% absorbed

rhubarb, spinach, Swiss chard

Fig. 8.16, p. 313

Osteoporosis: Can Lifestyle Choices Reduce the Risks?

Controversy 8

Introduction
Osteoporosis prevalence
Fractures Sex differences

Causes
Tangled complexity

Development of Osteoporosis
Bone
Trabecular
Tapped when blood calcium is low

Cortical

Decline in bone density

Dowagers hump Fractures
Common sites

Losses of Trabecular Bone

Loss of Height in a Woman Caused by Osteoporosis

6 inches lost

50 years old

80 years old
Fig. C8.2, p. 318

Toward Prevention Understanding the Cause of Osteoporosis

Causes
Gender and advanced age Genetics and environmental factors

Bone density and genes

Influence of genes

Genetic inheritance Risks vary by race and ethnicity

Toward Prevention Understanding the Cause of Osteoporosis

Calcium and vitamin D
Bone strength in later life
Bone building during childhood and adolescence

Gender and hormones

Menopause for women Estrogen and testosterone

Body weight

Toward Prevention Understanding the Cause of Osteoporosis

Physical activity Tobacco smoke and alcohol Protein
Too little protein Too much protein Sources

Sodium, caffeine, soft drinks Other nutrients

Risk and Protective Factors That Correlate with Osteoporosis

Diagnosis and Medical Treatment

DEXA scan Drug therapies Estrogen replacement therapy

Calcium Recommendations
Recommendations vary
Set according to life stage

Sources
Foods and beverages first
Dietary calcium Sunshine for vitamin D

Supplements
Types of supplements