Minerals & Water Flashcards
Adequate intake of water for men
13 cups / day
Adequate intake of water for women
9 cups / day
Minimum daily intake of water
4 cups
Where is the most amount of water absorbed?
The small intestine
What is excretion of water controlled by?
Kidneys, brain, pituitary and adrenals
Hormones involved in water excretion
Antidiuretic hormone, aldosterone
What is the thirst mechanism controlled by?
Hypothalamus
Fluid volume deficit
Vascular, cellular or intracellular dehydration
Elderly and infants most at risk
Fluid volume excess
Edema, associated with compromised regulatory mechanism
Causes of fluid volume excess
Sodium retention, kwashiorkor, water intoxication
Major minerals
100 mg or higher required daily
Trace minerals
Less than or equal to 20 mg required daily
What are minerals?
Inorganic substances incorporated into body structures, bones, organs and fluids
Major minerals (list)
Calcium Chloride Magnesium Phosphorus Potassium Sodium Sulfur
Trace minerals (list)
Chromium Copper Flouride Iodine Iron Manganese Molybdenum Selenium Zinc
Are minerals metabolized by the human body?
NO but some are so factors of metabolic processes
Do minerals provide energy?
No
Calcium Function
Structure and storage (99% in bones) CNS Muscle contraction Blood clotting Blood pressure regulation
Calcium homeostasis
Bones, intestines and kidneys
Blood calcium levels too high
Calcium rigor (stiff muscles)
Blood calcium levels too low
Calcium tetany (muscle tetany)
Calcium sources
Dairy products, leafy greens, small fish with small bones
Absorption factors of calcium
Vitamin D
Oxalic acid and tannins decrease absorption
Sedentary lifestyle
Calcium deficiency
Affects bone health, reduced bone density, stunted growth
OSTEOPOROSIS
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
