Vitamins,%20Minerals,%20and%20Water%20Micronutrients%20Fluid%20and%20Electrolytes%20Balance.%20Nutrients%20Involved%20in%20Bone%20Health

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Vitamins, Minerals, and WaterMicronutrientsFlui
d and Electrolytes Balance.Nutrients Involved in
Bone Health

• Chapter 8, 9,10 (cont.), 11
• BIOL1400
• Dr. Mohamad H. Termos

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Open Book Quiz

• List the functions of water in human body
• Classify minerals into major and trace minerals
• List the types of mineral interactions in the
  body. Give one example on the importance of such
  interactions.
• Which minerals are important for the bones?
• Which minerals are important for nerve impulse
  conduction and/or nerve function?

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Open Book Quiz

• List all minerals with their respective symbols
• How tea and sweets affect calcium absorption?
• What is hypertension? What are the possible
  causes that may lead to it? Which minerals are
  good?
• Compare and contrast between heme and non-heme
  irons
• In general which food is rich in trace minerals?

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Water

• Introduction
• - Water is a solvent dissolving many body
  components
• - 50 to 70 of the body's weight
• - Lean tissue 73 water
• - Fat tissue 20 water
• - Humans can survive only a few days without water

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Water

• Water flows freely in and out of the cell through
  cell membranes by osmosis
• Ion or electrolyte concentrations control the
  amount of water in the inside and the outside of
  cells

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Water

• - Water contributes to temperature regulation
• - Water helps remove waste products
• - Most unused substances in the body can dissolve
  in water and exit in the urine
• - Healthy urine output 1 liter or more per day
• Less than 500 milliliters (2 cups) forces
  kidneys to excessively concentrate the urine
• Heavy ion concentration in urine increases risk
  of kidney stones

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Water

• Other functions of water
• Helps form lubricants found in knees and other
  body joints
• Basis for saliva, bile, and amniotic fluid

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Water Need per day

• - Adequate Intake for total water intake
  including fluid from food and beverages
• Women 2.7 liters (11 cups)
• Men 3.7 liters (15 cups)
• - Water losses
• Urine production 500 or more milliliters
• Lungs 250 - 350 milliliters
• Colon 100 - 200 milliliters
• Skin 450 - 1900 milliliters
• Coffee, tea and soda or any other beverage
  containing caffeine increases urine output

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Too Much Water?

• - An amount above what the kidneys can excrete
  can cause low blood concentrations of
  electrolytes
• - Excessive amounts would be many quarts each day
• - Blurred vision can result

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Minerals

• General functions
• - Roles cofactors, nerve impulse transfer,
  growth and development, and water balance.
• - Categorized by the amount our bodies need
• Major
• Trace

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Mineral bioavailability

• - Is the capability of our body to absorb and use
  minerals in our food
• - Food composition tables generally do not
  reflect bioavailability
• - Only 5 of calcium in spinach is absorbed
  because oxalic acid in spinach binds the calcium
• - Minerals from animal products absorbed better
  than from plants because fewer binders and
  dietary fibers to hinder absorption

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Fiber-mineral interactions

• - Phytic and oxalic acid
• - High-fiber diets (greater than 25-35g) can
  decrease the absorption of iron, zinc, and
  probably other minerals
• - Yeast used in bread making releases enzymes
  that break the bonds between the minerals and
  phytic acid

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Mineral-mineral interactions

• - Minerals with similar size and charge compete
  with one another for absorption such as
  magnesium, copper, iron and calcium
• - Taking excess zinc can decrease copper
  absorption

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Vitamin-mineral interactions

• Vitamin C enhances absorption of iron
• Vitamin D enhances absorption of calcium

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Major minerals Sodium (Na)

• Functions
• - Fluid balance water retention in extracellular
  fluid
• - Nerve impulse conduction
• - Aid absorption of some nutrients (e.g. glucose)
• - Diet low in sodium with increased losses can
  cause cramps, dizziness, shock and coma
• Sodium in foods and needs
• - Table salt, White bread and rolls, Cheese,
  Potato chips and French fries
• - DV is 2400 mg/day, UL is 2300 mg per day

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Potassium (K)

• Functions
• Fluid balance maintains intracellular fluid and
  decreases blood pressure
• Nerve impulse conduction
• Deficiency is life-threatening
• Muscle cramps
• Confusion
• Constipation
• Irregular heartbeats

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Potassium (K)

• Potassium sources and needs
• Fruits and vegetables
• Milk, whole grains, dried beans, and meats
• DV 3500 mg
• People at risk of deficiency
• Alcoholics
• Taking diuretics
• Low calorie intake or eating disorder
• Athletes who exercise excessively
• No UL set, if kidneys function normally, excess
  is excreted.

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Chloride (Cl)

• Functions
• Component of stomach hydrochloric acid (HCl)
• Nerve function
• Deficiency unlikely because of salt intake
• Chloride sources and needs
• Fruits and some vegetables
• Table salt (sodium chloride) is 60 chloride
• DV is 3400 mg
• UL is 3600 mg

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Calcium (Ca)

• Functions
• - Forming and maintaining bones and teeth 99 of
  Ca is in bones
• - Blood clotting
• - Muscle contraction low calcium causes tetany
  (muscles cannot relax)
• - Normal nerve transmission
• - Decrease risk of colon cancer and kidney stones
• - May reduce blood pressure
• - Promote weight loss
• - Dietary glucose and lactose enhance absorption.
• - Phytic acid, Tannins in tea, andvitamin D
  deficiency inhibit absorption

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Calcium in foods and needs

• Food sources Dairy products, bread, leafy
  greens, broccoli, sardines, and canned salmon
• Adequate Intake 1,000 to 1,200 mg/day
• - Upper Level 2,500 mg/day
• - Greater than UL increases risk of Kidney
  stones, and kidney failure

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Phosphorus (P)

• - 70 is absorbed, Vit D enhances absorption
• - Deficiency leads to bone loss in older women
• - Functions Component of enzymes, DNA, all cell
  membranes, and bone
• Sources Milk, cheese, bread, meat
• Need DV 1000 mg
• - Upper Level 3 to 4 g/day, impairs kidney
  function
• - Too much P (usually from too much soda) coupled
  with not enough Ca leads to bone loss

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Magnesium (Mg)

• Functions
• - Nerve and heart functions
• - Maintenance of bone.
• - Cofactor for many enzymes
• Deficiency symptoms
• - Irregular heartbeat and muscle pain
• Benefits
• - Decreases blood pressure
• - Prevents heart rhythm abnormalities
• Sources Whole grains, broccoli, beans, milk, and
  coffee
• Average intake Males 320 mg/day, Females 220
  mg/day, UL is 350 mg/day

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Sulfur (S)

• Functions
• - Acid-base balance
• - Part of liver's drug detoxifying pathways
• - Used in food preservation
• - Found in foods with protein

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Minerals and hypertension

• Introduction
• - One in 5 adults has hypertension
• - Systolic blood pressure
• Higher number
• Pressure in the arteries when the heart is
  contracting
• Optimal is 120 mm Hg
• - Diastolic blood pressure
• Lower number
• Pressure in the arteries when the heart is at
  rest
• Optimal is 80 mm Hg
• - Silent disorder, usually no signs, get checked
  often

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Minerals and hypertension

• Why control blood pressure?
• - Prevent cardiovascular disease, kidney disease,
  strokes, poor circulation, vision problems and
  sudden death
• - Smoking and elevated blood lipids increase risk
  even more
• Causes of hypertension
• - Risk factors
• Family history
• Age
• Overweight
• Inactivity
• Excessive alcohol intake
• - Build up of plaque in arteries
• - Sodium sensitivity

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Minerals and hypertension

• - Other minerals and blood pressure
• Diets rich in calcium, potassium and magnesium
  and low in sodium can decrease blood pressure
• Diet rich in low fat dairy products, fruits and
  vegetables, whole grains and some nuts decrease
  risk of hypertension and stroke

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Trace minerals

• - Also called microminerals
• - Need 100 mg/ day or less
• - Iron, Zinc, Selenium, Copper, Iodine are all
  trace minerals.
• - Seafood is rich in trace minerals.

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Iron (Fe)

• Absorption and distribution
• 1- Heme Iron
• Iron from animal flesh, (i.e. hemoglobin,
  myoglobin.
• 2- Non-heme iron
• Iron primarily from plant food, and eggs.
• - Heme iron are absorbed more efficiently than
  non-heme ones.
• - Heme iron increases non-heme iron absorption.

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Iron (Fe) Absorption and distribution

• 1- Factors that can increase non-heme iron
  absorption
• Iron-binding meat protein.
• Vitamin C.
• More absorbed during pregnancy and growth
• 2- Factors that reduce non-heme iron absorption
• Phytic acid, oxalic acid, tannins in tea, and zinc

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Functions of iron

• - Component of hemoglobin and myoglobin
• - Oxygen transport
• - Component of enzymes
• - Brain and Immune function
• - Drug detoxification in liver
• - Bone health

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Iron-deficiency anemia

• Decreased oxygen-carrying capacity
• High risk categories
• - Childbearing years because of menstruation
• - Pregnancy
• - Blood loss from ulcers, colon cancer, or
  hemorrhoids
• Clinical signs and symptoms
• - Pale skin
• - Poor temperature regulation
• - Loss of appetite
• - Reduced amount of red blood cells and
  hemoglobin

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Iron in foods and needs

• Food sources
• - Animal products best sources
• - Iron-fortified formulas and cereals for
  children
• - Milk is a poor source
• Recommended Daily Allowence
• - Males 8 mg per day
• - Females 19 to 50 years old 18 mg per day
• - DV is 18 mg/d

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Iron Upper level

• Upper Level 45 mg/day
• - Stomach irritation
• - Single 60 mg dose can be life threatening to
  infant
• - Iron deposits in heart, muscles and pancreas
  can lead to severe organ damage

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Zinc (Zn)

• Absorption
• - High calcium intake decreases absorption
• - Zinc competes with iron and copper absorption
• Functions
• - Cofactor for many enzymes
• - DNA synthesis, wound healing and growth
• - Proper bone and sexual organ development

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Zinc (Zn)

• Deficiency
• - Symptoms
• Acne like rash
• Reduced sense of taste and smell
• Hair loss
• Growth, sexual development, and learning ability
  may also be hampered

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Zinc sources and needs

• Food sources
• Animal foods are primary source because they
  dont contain phytic acid (Beef, milk, and
  poultry)
• Plant sources whole grains, peanuts, legumes
• RDA
• Males 11 mg per day
• Females 8 mg per day
• DV is 15 mg

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Zinc (Zn)

• Toxicity
• - Upper Level 40 mg/day
• - Possible increased risk prostate cancer
• - Inhibits copper metabolism
• - Depressed immune system function

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Selenium (Se)

• Function
• - Antioxidant
• - Contributes to thyroid hormone metabolism
• Deficiency
• - Muscle pain, heart damages
• Food sources
• - Fish, meats, eggs, organ meats
• - DV is 70 microgram/day
• Toxicity
• - Upper Level 400 micrograms /day
• - Hair loss

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Iodine (I)

• Function
• - Synthesis of thyroid hormones
• - Regulate metabolic rate
• - Promote growth and development
• Deficiency
• Goiter (enlarged thyroid gland from iodine
  deficiency)
• Food sources Iodized salt, saltwater fish, and
  seafood
• DV 150 microg/day,Upper Level 1.1 mg/day
• - Thyroid hormone synthesis inhibited

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Copper (Cu)

• Functions
• - Metabolizes iron
• - Immune system functions
• - Blood clotting
• Absorption
• - Higher intake leads to lower absorption
• - Absorbed in stomach and small intestines
• - Phytic acids, fiber, zinc and iron interfere
  with Cu absorption

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Copper (Cu)

• Symptoms of deficiency
• - Anemia, low white blood cell count, bone loss,
  poor growth, and some forms of cardiovascular
  disease

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Copper (Cu)

• Copper in foods and needs
• - Liver, seafood, cocoa, legumes, nuts, dried
  fruits, whole grains
• - DV is 2 mg
• Toxicity
• - Upper Limit 10 milligrams per day
• - Toxicity can occur from a single 10 mg dose
• - Vomiting
• - Liver toxicity

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Fluoride (F)

• Functions
• - Strengthens the structure of bones and teeth
• - Decreases the rate of dental caries
• - Also inhibits growth of bacteria causing caries
• Fluoride sources and needs
• - Tea, seaweed, seafood
• - Toothpaste
• - Adequate Intake 3.1 to 3.8 mg/day for adults

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Fluoride (F)

• Toxicity
• - UL is 1.3 - 2.2 mg per day for young children,
  10 mg per day for children over 9
• - Mottling (white or yellow spots) of the teeth
• - Can occur from swallowing toothpaste also
• - Mottling occurs during tooth development, can
  not occur in adulthood

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Chromium (Cr)

• Functions
• - Glucose entry into cells by aiding insulin
  function
• - Deficiency leads to high serum cholesterol and
  triglyceride levels, as well as poor blood
  glucose control
• Food sources and needs
• - Egg yolks, mushrooms, nuts, and yeast
• - Daily value is 120 mcg
• Toxicity
• - No UL set
• - Liver damage
• - Lung cancer

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Manganese (Mn)

• - Functions
• Cofactor of enzymes
• Bone formation
• - No known deficiency
• - Food sources Nuts, rice, oats, whole grains,
  beans, leafy vegetables
• - DV is 2 mg
• - Upper Level 11 milligrams per day, higher
  amount would damage nerves

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Molybdenum (Mo)

• - Functions
• Cofactor of enzymes
• - Food sources Milk products, beans, whole
  grains, nuts
• - DV is 75 mcg

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Minerals and Osteoporosis

• Osteoporosis Definition
• - Decreased bone density
• - Caused by
• Vitamin D deficiency, osteomalacia
• Use of drugs like cortisol and anti-seizure
  medications
• Cancer

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Minerals and Osteoporosis

• Introduction to osteoporosis
• - Leads to about 1.5 million bone fractures per
  year in US
• - Slender inactive women who smoke are most
  susceptible
• - Spine fractures can cause pain and deformity
• - Fracture related complications can lead to
  death in elderly

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Minerals and Osteoporosis

• - Bone strength is dependant on mass and density
• - Bone mass total amount of mineral in a cross
  section of bone
• - Bone density grams of mineral per cubic
  centimeter of specific bone
• - The more densely packed the bone minerals, the
  stronger the bone.
• - Bone mass is related to gender, race and
  familial pattern

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Minerals and Osteoporosis

• - Peak bone mass
• By age 20
• Affected by dietary intake of calcium, protein,
  phosphorous, Vitamins A, D and K, magnesium, iron
  zinc and copper
• More bone mass in youth means more can be lost
  without consequences
• - Bone loss begins at 30 and speeds significantly
  after menopause

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Preventing Osteoporosis

• - Once present, not reversible
• - For young women three main elements
• Meet calcium, vitamin D, protein and other
  nutrient needs
• See physician if irregular menstruation
• Weight-bearing and resistance activities
• - Once reached menopause
• Discuss therapies with physician
• Weight bearing activity
• Adequate calcium intake and sun exposure or
  consumption of Vit D
• Minimize risk of falls
• Avoid smoking and excess alcohol
• Avoid excess phosphorous, caffeine, sodium