MINERALS AND WATER Learning Objectives Describe the differences

MINERALS AND WATER

Learning Objectives • Describe the differences between macro and microminerals and list the minerals that fall into each category. • Describe the role each mineral plays in the body. • Identify the conditions, signs, and symptoms associated with deficient intake of each mineral. • Identify the conditions, signs, and symptoms associated with excessive intake of each mineral. • Identify the intake recommendations as well as the upper limit for adult men and women. • List several good food sources for each mineral discussed.

Introduction • Characteristics: • Inorganic • Do not yield energy • Categories • Macrominerals: Ca, P, Na, K, Mg, S, Cl • Microminerals: Fe, I, F, Zn, Cu, Se, Cr, Mn, Co, Mo • General functions: • Regulation of body processes • Maintenance of fluid balance • Maintenance of acid-base balance • Structural component

Calcium • Functions: • Structure • Vasodilation • Muscle function • Nerve transmission • Hormone secretion • Blood clotting • Deficiency: • Poor bone and tooth development in children • Osteoporosis • Tetany • Toxicity: • Constipation • Calcification of vascular tissue

Calcium • Recommended Intake: • 19 -50 y. o. : 1, 000 mg/day • >51 y. o. : 1, 200 mg/day • UL: 2, 500 mg/day • Sources: • Animal sources: • Dairy products – milk, yogurt, cheese, cottage cheese • Sardines (with bones) • Plant sources: • Calcium fortified soymilk, orange juice, and breakfast cereals • Turnip and mustard greens • Broccoli • Cauliflower • Kale • Chinese cabbage • Almonds

Phosphorus • Functions: • Structure • Component of DNA and RNA • Forms compounds involved in transporting, storing, and releasing energy in metabolism of energy-yielding nutrients • Component of phospholipids • Component of most enzymes • Helps to maintain acid-base balance • Deficiency: • Poor growth in children • Fragile and/or painful bones • Irregular breathing • Muscle atrophy and weakness • Toxicity: • May have a negative effect on bone density when coupled with low calcium intake • Calcification of soft tissues (such as the kidneys) • Tetany

Phosphorus • Recommended Intake: • Adults: 700 mg/day • UL: 4, 000 mg/day • Sources: • Meat • Poultry • Fish • Eggs • Dairy • Nuts • Legumes • Whole grains • Carbonated beverages

Sodium • Functions: • Maintaining fluid and electrolyte balance • Maintaining acid-base balance • Nerve transmission and muscle contraction • Deficiency: • Human diet does not lack sodium • Hyponatremia • Toxicity: • Hypertension • Recommended Intake: • Adults (19 -50): 1, 500 mg • Decreases with age • UL: 2, 300 mg (~1 tsp) • Widely available in food.

Potassium • Functions: • Maintain fluid and electrolyte balance • Maintain acid-base balance • Conduct nerve impulses • Contraction of muscles, including the heart • Helps to reduce high blood pressure • Deficiency: • Rare • Hypokalemia • Toxicity: • Does not result from food • Symptoms include: irritability, abdominal cramping, weakness, irregular pulse, and cardiac arrest

Potassium • Recommended Intake: • 4, 700 mg • UL not established • Sources: • Orange juice • Bananas • White and sweet potatoes • Winter squash • Broccoli • Lima beans • Melon (cantaloupe and honeydew) • Avocado • Most meat • Salmon • Milk • Yogurt

Magnesium • Functions: • Bone mineralization • Involved in 300+ reactions in the body • Important for energy metabolism • Maintain normal nerve and muscle function • Maintain regular heart beat • Involved in protein synthesis • Works with insulin to maintain blood glucose levels • Promotes normal blood pressure

Magnesium • Deficiency: • Not likely to result purely from low intake • May result from excessive vomiting, diarrhea, protein malnutrition, diuretic therapy, increases renal losses due to DM, or Et. OH abuse • Possible symptoms include: loss of appetite, nausea, vomiting, fatigue, weakness, numbness, tingling, muscle contractions and cramps, seizures, personality changes, and abnormal heartbeat. • Toxicity: • From non-food sources only • Symptoms include: lack of appetite, nausea, diarrhea, abdominal cramping, altered mental status, muscle weakness, difficulty breathing, very low blood pressure, and irregular heartbeat

Magnesium • Recommended Intake: • Adult men: 400 mg/day • Adult women: 310 mg/day • UL: 350 mg/day • Pertains to supplements only. • Sources: • Widely available in foods. • Green, leafy vegetables • Legumes • Nuts and seeds • Whole grains

Sulfur • Functions: • Structural component of other nutrients: • Amino acids – methionine and cysteine • Vitamins – thiamin and biotin • Contributes to the shape of hair, nails, and skin • Has a protective function • Deficiency: • Unknown • Toxicity: • Unknown • Recommended Intake: • None • Food sources: • All protein containing foods

Chloride • Functions: • Fluid and electrolyte balance • Maintaining acid-base balance • Component of hydrochloric acid in the stomach • Deficiency: • Unknown • Recommended Intake: • Adults 19 – 50 y. o. – 2300 mg • Adults 50 – 70 y. o. – 2000 mg • Adults 70+ y. o. – 1800 mg • Food sources: • Salt is primary source (Na. Cl)

Iron • Functions: • Formation of hemoglobin • Formation of myoglobin • Component of enzymes that assist with: • Energy metabolism • Neurotransmitter synthesis and breakdown • Deficiency: • Iron-deficiency anemia • Pica • Toxicity: • Hemochromatosis

Iron • Recommended Intake: • All men and women > 51 y. o. : 8 mg • Women < 51 y. o. : 18 mg • Pregnant women: 27 mg • Vegetarians: 1. 8 x DRI • Absorption: • Inhibited by: • • • Calcium Phytic acid Oxalic acid Decreased gastric acid Polyphenols • Enhanced by: • MFP Factor • Ascorbic and citric acids • Sources: • Heme • • Meat Fish Poultry Beef and chicken liver • Non-heme • • • Fortified cereals Legumes Tofu Spinach Raisins

Iodine • Functions: • Thyroid hormone synthesis • Thyroxine (T 4) • Triiodothyronine (T 3) • Deficiency: • Goiter • Cretinism • Toxicity: • Goiter • Acute iodine poisoning • Recommended Intake: • Adults: 150 mcg • UL: 1, 100 mcg • Sources: • Iodized salt • Saltwater fish and seaweed • Dairy products

Fluoride • Functions: • Fluoroapatite – in teeth and bones • Deficiency: • Increase in dental caries. • Toxicity: • Fluorosis • Recommended Intake: • Men: 4 mg • Women: 3 mg • Sources: • Fluoridated water is most absorbable

Zinc • Functions: • Found in all organs in the body • Component of many enzymes • DNA and RNA synthesis • Tissue growth and repair • Collagen formation for wound healing • Immune system function • Insulin function • Production of active vitamin A • Cell division • Normal growth and development during pregnancy, childhood, and adolescence • Taste acuity

Zinc • Deficiency: • Most common in • Populations that eat little meat • Individuals suffering from alcoholism, severe trauma, or malabsorption disorders • Symptoms include: • • • Growth retardation Loss of appetite Impaired immune function Hair loss Diarrhea Delayed sexual maturation Impotence Eye and skin lesions Delayed wound healing Mental lethargy Taste abnormalities • Toxicity: • Acute: • • • Nausea Vomiting Loss Of appetite Abdominal cramps Diarrhea Headaches • Chronic: • • Low copper status Altered iron function Reduced immune function Reduced HDL levels

Zinc • Recommended Intake: • Men: 11 mg • Women: 8 mg • UL: 40 mg • Sources: • Fortified breakfast cereal • Oysters • Pork • Beef • Legumes • Dairy • Cashews • Almonds

Copper • Functions: • Cofactor for enzymes involved in hemoglobin synthesis • Required for melanin pigment formation • Deficiency: • Absorption inhibited by large intakes of zinc, calcium, phosphorus, and phytates. • Individuals at risk include those who take large quantities of antacids or zinc supplements, with GI disorders that lead to malabsorption, and with kidney disease increasing losses. • Deficiency can produce anemia, skeletal muscle demineralization, impaired immune function, and depigmentation of the hair and skin. • Toxicity: • Copper accumulation in the organs.

Copper • Recommended Intake: • Adults: 900 mcg • Sources: • Organ meats • Shellfish • Nuts • Seeds • Dry fruit

Selenium • Functions: • Component of specific proteins that have roles in • Reproduction • Thyroid hormone metabolism • DNA synthesis • Antioxidant

Selenium • Deficiency: • Unlikely in humans, especially in those who consume meat. • Symptoms include: • Poor growth • Muscle pain • Depigmentation of hair and skin • Whitening of nail beds • Male infertility • Exacerbate iodine deficiency • Toxicity: • Bad breath (garlic breath) or metallic taste in mouth • Hair and nail loss or brittleness • Skin lesions • Nausea • Diarrhea • Skin rashes • Mottled teeth • Fatigue • Facial flushing • Kidney failure • Cardiac failure

Selenium • Recommended Intake: • Adults: 55 mcg • UL: 40 mcg • Sources: • Brazil nuts* • Tuna • Sardines • Turkey • Egg • Dairy • Brown rice • Oatmeal • Legumes

Chromium • Functions: • Enhances action insulin to regulate blood glucose levels • Involved in macronutrient metabolism • Deficiency: • Reports of deficiency are rare • Toxicity: • Few serious effects have been linked to consuming too much chromium

Chromium • Recommended Intake: • Sources: • Men 19 – 50 y. o. – 35 • Difficult to determine mcg concentration in many foods. • Men >50 y. o. – 30 mcg • Generally good sources • Women 19 – 50 y. o. – 25 include: mcg • Meats • Women >50 y. o. – 20 • Whole grains mcg • Grape juice • Broccoli • Potato

Water • Introduction: • ~60% total body weight (more in men than in women) • Found everywhere in the body. • Functions: • Provide shape and form • Maintain blood volume and pressure • Structural component of some molecules in the body • Lubricant • Regulate body temperature • Solvent for vitamins, minerals, glucose, etc • Cleansing agent • Maintenance of fluid balance: • Electrolytes • Proteins

Water • Deficiency: • Can be lethal • Toxicity: • Water intoxication • Recommended Intake: • Women = 2. 7 liters/day (~11 cups) • Men = 3. 7 liters/day (~15. 5 cups) • Sources: • Beverages (80%) • Food (20%)