Minerals and Water

30 ml/kg*day

or 1 ml/ kcal

• critical for body functions

• body temperature regulation => prevent overheating during exercise

• main component of body fluids, medium for chemical reactions

• hydrolysis: adding water to break apart larger structures into smaller units => starch breakdown by amylases

• gets released by the body through dehydration reaction => production of triglycerides from fatty acids + glycerol

• response to signals (such as decrease in blood volume and resultant increase in concentrations of blood components)

• help restore water balance in the body

older person are at greater risk of dehydration, because they have to lose relatively more body water in order to feel the same thirst sensation compared to a 20 or 30 year old

• not feeling the thirst feeling anymore

• always water loss => cant be prevented (urine, feces, evaporation from the skin and lungs)

• rehydration must involve water + minerals => rehydration salts = electrolytes

• electrolyte and fluid balance

• major positively charged ion in extracellular fluid

• nerve conduction and heart function

• usually well tolerated by adults with healthy kidneys

• but with combination with severe dehydration => fatal

• many people are sodium sensitive in terms of high blood pressure (hypertension)

  • salt restriction as regulation

• muscle cramps, dizziness, nausea

• severe sodium depletion can be fatal

• plant foods (fruits, vegetables, beverages),

• milk

functions

• important for nerve conduction and cardiovascular function

• low intake => increase risk of hypertension

• through severe vomiting and diarrhea, diuretic medications

excess of potassium

• rare => use of medications or kidney malfunction

• serious problems for the heart => increase cardiac arrhythmias

• increases risk of heart disease and stroke, kidney disease

• risk facotrs

  • genetic factors

  • environmental factors: high sodium, alcohol intake, smoking

  • obesity

  • lack of physical activity

• lower sodium intake

• calorie reduction => achieve and maintain a healthy body weight

• increased consumption of fruits and vegetables

• pharmacological treatment

• out of tablesalt

function

• fluid

• electrolyte

• acid base balance in the body

• nerve conduction

• part of stomach acid: hydrochloric acid

• component of biotin (B7) and thiamine (B1) and alpha-lipoid acid = coenzyme for several metabolic reactions

• part of glutathione

• part of potentially beneficial dietary organosulfur compounds => in cabbage and garlic families

• disulfide bonds => stabilizing protein structure

• sulfation: sulfo group is added to substances to eliminate them from the body => on drugs

• milk, meats, widely distributed among plant foods and animal products

• part of ATP, cell membrane, DNA

• fluid balance

• major component of bones and teeth

  • deposited in structures along with calcium

• whole grain cereals

• vegetables

• dairy products

• mineral waters

• metabolic reactions

• cofactor for enzymes

• stabilizes polyphosphate in DNA

• is a functional part of ATP

• important for nerve functions, hear, skeletal muscle

deficiencies

• affect nerve, hear, skeletal muscle functions

excess

• rare through diet

• excess likely with overuse of supplements or magnesium rich antacids

  • UL for supplements

• main structural component of bones and teeth

• regulatory functions: blood clotting, muscle contraction, nerve function

• stabilizes protein and membrane structures

• activates enzymes

• more likely if there is also vitamin D deficiency

• blood calcium levels are maintained through mobilization of vast reserves in bones

  • parathyroid hormone (PTH) mobilizes calcium from bone, promotes Vitamin D activation by kidneys, reduces calcium loss in urine

• parathyroid hormone (PTH) mobilizes calcium from bone, promotes Vitamin D activation by kidneys, reduces calcium loss in urine

• accumulation in circulation (hypercalcemia)

• causes nausea, muscle weakness, bone pain, upset stomach

• when very high intake + excessive Vitamin D: interference with heart and kidney functions + calcification of organs

• milk, dairy products, fish, green leafy vegetables

• absorption decreased by competition from some minerals (Mg 2+) or oxalates present in vegetables (rhubarb, spinach)

• fiber and phytates present in legumes can bind calcium and decrease its availability for absorption

• vitamin D deficiency results in lower gut absorption of dietary calcium

• abnormally low bone mass

• fragile, porous bones, increased risk of fracture at wrist, hip, spine

• risk factors

  • old age

  • low body weight

  • genetic factors => higher for European and asian

  • women, especially when early menopause

  • low levels of physical activity

  • smoking

  • excessive alcohol intake

  • low calcium intake + low vitamin D levels

meats, animal products = heme and non-heme iron

• better absorption from heme iron

beans, cereals, vegetables = non-heme iron

• absorbed by gut cells (enterocytes)

• transported in circulation bound to transferrin

• transferrin-iron is delivered to cells throughout the body including liver cells for storage, bone cells for the production of hemoglobin and red blood cells

• loss of iron through blood loss => menstruation, cancer, shedding of gut enterocytes

• vitamin C can increase absorption from food (eat with orange juice

• iron absorption from foods can be completed by calcium and magnesium (2+ ions) especially from supplements

• tannins and phytates in some plant foods can lower absorption

• carry oxygen throughout the body as part of hemoglobin in red blood cells, myoglobin muscle cells

• part of some enzymes as cofactors => antioxidant catalase enzyme that converts hydrogen peroxide to water

deficiency

• infants with a prolonged milk diet

• vegans due to lower absorption from plant foods

• microcytic hypochromic anemia => small red blood cells, pink instead of read

  • decrease of oxygen carrying capacity

  
  

• cofactor for hundreds of enzymes in the body, including antioxidant enzyme superoxide dismutase SOD

• regulation of gene expression with hundreds of different transcription factors

• immune function, reproductive development, body and bone growth

• nervous system

• levels in plant foods depend on zinc levels in the soil

• absorption can be decreased by dietary factors (phytates) and consumption of iron + calcium supplements

• protein malnutrition

• deficiency affect body growth, sexual maturation, reproduction, hair and skin health, neurological and immune function

• alter the senses of taste and smell

• zinc supplements can decrease absorption for iron and copper

toxicity

• excessive zinc accumulation => but not so likely because it can be eliminated in pancreatic digestive secretion

• animal products, mushrooms, nuts, cereals

• level depends on soil selenium levels

functions

• cofactor e.g. glutathione peroxidase that helps neutralize reactive peroxides (lipid peroxides and hydrogen peroxide) and controls the damage they can cause

• cofactor of iodinases => enzymes that participate in activation of thyroid hormones

• muscle weakness

• increased levels of oxidative stress

• on parts of the world with low selenium in soil

selenium supplements can interfere with dietary absorption of other minerals - zinc

overload

• hair + skin problems

• fatigue

• gastrointestinal damage + neurological damage

foods

• whole grain foods

• beans

• nuts

• seafoods

• animal products

dietary copper absorption can be competed by iron and magnesium

• cofactor for several enzymes - superoxide dismutase

• cofactor for antioxidant enzyme that helps remove superoxide free radicals produced during energy metabolism

• collagen production

• integrity of connective tissues

• important for iron mobilization and utilization

• normal immune function

• rare , but with some diseases => menkens disease => inefficient transport into cells

• poor body growth in children and anemia

excess

• highly toxic

• usually result of overconsumption of supplements not foods

• toxic accumulation => wilson’s disease => overload of copper due to inefficient copper transport into the bile, an important step for elimination of excess copper from the body

• fortified table salt, marine foods, some plants that are grown on iodine-rich soils

dietary iodine is taken up by the thyroid and incorporated into the protein TG, thyroglobulin

• TG is broken down to realse thyroid hormones T3 and T4 into circulation

• carrier proteins in the blood deliver thyroid hormones to cells

• inside the cells, thyroid hormones can have regulatory functions

• regulate basal metabolic rate in mitochondria

• energy expenditure

• control of protein synthesis

• deficiency: goiter can develop as the thyroid gland grows in the attempt to capture more iodine

  • brain development and severe learning (cognitive functions) consequences

• excess: different goiter => higher intake if iodine can lower formation of iodinated TG

• children consume too many iron oills

• hemochromatosis = genetic disease which results in excessive accumulation of body iron

  • damages organs (liver heart) through increasing oxidative stress => h2o2 and Fe can react and cause reactive oxygen species => cancer + chronic diseases