Nutrition Study Guide Water 60 of an adult s body weight higher percentage in children Water makes up 75 of lean tissue and 25 of fat Less percentage of water in females obese individuals and elderly Functions i Carries nutrients and waste products ii Participates in metabolic reactions iii Acts as lubricant and cushion for joints eyes spinal cord and the amniotic sec in pregnancy iv Regulation of body temperature v Maintains blood volume Water balance Balance between water intake and output The body s cells do a very good job of maintaining normal conditions Intracellular fluid Fluid within the cells High in potassium and phosphate 2 3 of the body s water Extracellular fluid interstitial fluid and plasma Fluid outside the cells Interstitial fluid is high in sodium and chloride 1 3 of the body s water Inadequate water intake Blood becomes concentrated Mouth becomes dry Hypothalamus initiates drinking behavior Urine dark yellow Excessive water intake Stomach expands Receptors send signals to stop drinking fluids May cause water intoxication rare dilutes concentration of blood Water loss Insensible 4 5 cups per day Breathing Skin non sweat Sensible Urine 6 7 cups per day Feces 1 2 cup Sweat 1 2 9 cups in athletes 1 Water sources fluids beverages Almost all foods contain water End product of metabolic reactions in the body Water recommendations Vary depending upon diet activity level environmental temperature and humidity Al for total water includes food Men 3 7 L day 16 cups Women 2 7 L day 12 cups Average intake for adults is 3 L 12 13 cups Any beverage fluid is good for hydration purposes must consider weight management Water maintains blood volume Blood volume influences blood pressure Kidneys are also very important in regulation of blood volume and blood pressure reabsorb needed substances and excrete wastes Fluid and electrolyte balance Electrolytes salts that dissolve in water and break apart into charge particles called ions Cations are positively charged Anions are negatively charged Ex NaCl separates into Na and ClAnion and cation concentrations are always balanced Electrolytes attract water When electrolytes move across the cell membrane water follows Vitamins organic essential nutrients required in small amounts by the body for health Vitamins regulate body processes that support growth and maintain life Vita life amine containing Nitrogen Water soluble vitamins found a lot in blood and urine kidneys filter B Vitamins Thiamin Riboflavin Niacin Biotin Pantothenic acid Vitamin B6 Folate Vitamin B12 Vitamin C Fat soluble vitamins Vitamin A Vitamin D Vitamin E Vitamin K B vitamins serve as coenzymes Attaches to enzyme and allows it to continue with process reaction Energy metabolism process Minerals major minerals are need in large amounts trace minerals in small amounts Inorganic elements contain no carbon and cannot be charged Cannot be destroyed by heat air acid or mixing Minerals can be lost when they leach into water 2 Variable Bioavailability binders in food can combine chemically with minerals and prevent their absorption Phytats are found in legumes and grains Oxalates are found in spinach and rhubarb Major minerals Calcium Phosphorus Chloride Potassium Sulfur Sodium Magnesium Dietary Folate Equivalents the amount of folate available to the body from naturally occurring sources fortified foods and supplements accounting for differences in the bioavailability from each sources DFE g food folate 1 7 x g synthetic folate Example Supplement Fortified cornflakes Fortified bread Fortified pasta 100 g 100 g 40 g 60 g 300 g x 1 7 510 g DFE 90 g 600 g DFE overall Free Radicals and Antioxidants Free Radical Created by metabolic reactions in the body which produces unstable molecule unpaired electron Created by oxygen reacting with body compounds Damage fatty acids DNA RNA proteins Other causes UV rays air pollution tobacco Antioxidant protects membranes and gets free radicals away Main minerals against oxidants selenium manganese and zinc Antioxidant Vitamins Vitamin E defends body lipids Beta Carotene defends lipid membrane Vitamin C protects other tissues Defending against free radicals Selenium manganese and zinc and the Antioxidant vitamins To receive more antioxidants in our diets choose more fruits and vegetables rich in betacarotene vitamin C and minerals Choose fats high in vitamin E 3 Phytochemicals and Functional Foods Found in plant derived foods have biological activity in the body Physiological effects suppression of disease adverse effects if consumed in excess Functional foods contain bioactive compounds Phytochemicals Defending against cancer Protects against DNA damage Soybeans Phytoestrogens Tomatoes Lycopene Defending against heart disease Flavonoids food sources whole grains legumes soy vegetables fruit herbs teas chocolate wine Heart protection factors Plant sterols Protect LDL cholesterol from oxidation Defending against other diseases insulin resistance and reduce inflammation lower blood pressure Functional foods contain bioactive compounds All foods that have a potentially beneficial effect of health Whole Fortified Characteristics similar to foods and drugs Consumption patterns for beneficial effect Cost Example cranberry juice helps UTI 4