Minerals & Water Flashcards by Jenna Wahler

Adequate intake of water for men

13 cups / day

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Adequate intake of water for women

9 cups / day

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Minimum daily intake of water

4 cups

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Where is the most amount of water absorbed?

The small intestine

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What is excretion of water controlled by?

Kidneys, brain, pituitary and adrenals

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Hormones involved in water excretion

Antidiuretic hormone, aldosterone

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What is the thirst mechanism controlled by?

Hypothalamus

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Fluid volume deficit

Vascular, cellular or intracellular dehydration

Elderly and infants most at risk

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Fluid volume excess

Edema, associated with compromised regulatory mechanism

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Causes of fluid volume excess

Sodium retention, kwashiorkor, water intoxication

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Major minerals

100 mg or higher required daily

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Trace minerals

Less than or equal to 20 mg required daily

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What are minerals?

Inorganic substances incorporated into body structures, bones, organs and fluids

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Major minerals (list)

Calcium 
Chloride
Magnesium
Phosphorus
Potassium
Sodium
Sulfur

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Trace minerals (list)

Chromium
Copper
Flouride
Iodine
Iron 
Manganese
Molybdenum
Selenium
Zinc

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Are minerals metabolized by the human body?

NO but some are so factors of metabolic processes

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Do minerals provide energy?

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Calcium Function

Structure and storage (99% in bones) 
CNS
Muscle contraction
Blood clotting
Blood pressure regulation

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Calcium homeostasis

Bones, intestines and kidneys

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Blood calcium levels too high

Calcium rigor (stiff muscles)

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Blood calcium levels too low

Calcium tetany (muscle tetany)

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Calcium sources

Dairy products, leafy greens, small fish with small bones

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Absorption factors of calcium

Vitamin D
Oxalic acid and tannins decrease absorption
Sedentary lifestyle

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Calcium deficiency

Affects bone health, reduced bone density, stunted growth

OSTEOPOROSIS

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Calcium toxicity

Supplements usually cause it

Phosphorus function

85% in bones and teeth as component of hydroxyapatite | 15% for energy transfer, genetic material, acid-base buffer, phospholipids

Phosphorus sources

Widely available in foods, especially protein rich

Phosphorus deficiency

Unknown

Phosphorus toxicity

Excessive phosphorus causes calcium excretion

Magnesium function

Structural and storage function in bones Assists enzymes Role in blood clotting and immune system

Magnesium sources

Whole grains, legumes, leafy green vegetables, broccoli

Magnesium deficiency

Secondary causes | Causes muscle twitching and weakness

Magnesium toxicity

Rare but serious

Sulfur function

Component of protein structures

Sulfur sources

All protein-containing foods

Sulfur deficiency

Does not occur

Sulfur toxicity

Not a health issue

Electrolytes

Minerals circulating in blood and other fluids that carry an electrical charge

Major electrolytes

Sodium, potassium, chloride

Specific functions of electrolytes

Acid-base balance | Role in functioning in nerves and muscles

Sodium function

Maintenance of blood pressure and volume Transmission of nerve impulses Fluid balance

Sodium deficiency

Hyponatremia

Sodium toxicity

Sodium-sensitivity hypertension and edema

Potassium function

Remains fluid levels inside cells | Normal function of nerves and muscles

Potassium sources

Unprocessed foods, potatoes, tomatoes, bananas

Potassium deficiency

Caused by dehydration from vomiting or diarrhea | Muscle weakness, confusion, cardiac dysrhythmias

Potassium toxicity

Caused by dehydration or supplement use

Chloride function

Maintains fluid in and out of cells | Component of Hal in gastric juice

Chloride deficiency

Very rare

Chloride toxicity

Imbalance caused by dehydration

Iron function

Distributes oxygen | Assists enzymes in oxygen use

Dietary Iron Sources

``` Heme iron (easier to absorb) Nonheme iron ```

Heme iron sources

Meat, poultry, fish

Nonheme iron sources

Vegetables, legumes, dried fruits, whole and enriched grains

Iron deficiency

Iron deficiency anemia

Iron toxicity

Hemochromatosis

Zinc function

More than 200 enzymes depend on it | Growth process, taste and smell, helming process, immune system

Zinc dietary sources

Meat, fish, shellfish..

Zinc deficiency

Impaired growth and wound healing Reduced appetite Reduced smell Immune disorders

Zinc toxicity

Excess supplementation produces GI stress, decreases iron and copper, reduces HDL

Iodine function

Part of hormone thyroxine produced by thyroid gland

Iodine deficiency

Reduces thyroxine production | GOITER

Iodine toxicity

Thyrotoxicosis: iodine induced goiter

Fluoride function

Increases resistance to tooth decay | Tooth and bone mineralization

Fluoride sources

Fluoridated water, tea, seafood, toothpaste

Fluoride deficiency

Increased risk of dental cavities

Fluoride toxicity

Fluorosis

Selenium function

Acts as an antioxidant

Selenium sources

Meat, fish, eggs and whole grains

Selenium deficiency

May predispose individuals to some forms of heart disease | Increased cancer risk

Selenium toxicity

Toxic at low levels

Copper function

Coenzyme, wound healing, nerve fiber protection, iron utilization

Copper sources

Organ meats, seafood, leafy green vegetables

Copper deficiency

Anemia, bone mineralization | Does not occur in the US

Copper toxicity

From supplementation | Wilson's disease

Wilson's disease

Inherited disorder characterized by accumulation of copper in brain

Chromium function

Carbohydrate metabolism

Chromium sources

Animal derived foods whole grains

Chromium deficiency

Deficiency unusual

Chromium toxicity

From environmental contaminants