Water and MineralsWaterMost essential nutrient50-70% of body weight is fluidIntracellular fluidExtracellular fluidFunctions of WaterFluid Recommendations1 ml/kcalExample: 2,200 kcals * 1 ml/kcals = 2,200 ml ( 9 cups)1 cup = 240 mlRecommendations: 9 cups/day for females and 13 cups/day for males as a starting pointIncreased Fluid NeedsWater LossUrine – Greatest amount of water lossStool – Diarrhea (increased losses)Perspiration – Exercise and heat increase lossesExhaled airDehydrationThirst: early dehydrationUrine color: dark urine, low volume (urine should be pale yellow)1 lb loss = 2 cups fluidSymptoms: headache, dry mouth, dark urineAdvanced dehydration:MineralsMajor MineralsRequire > 100 mg/dayExamples: calcium, phosphorusTrace MineralsRequire < 100 mg/dayExamples: Iron, zincSodiumFound as sodium chloride (table salt)40% sodium60% chlorideFunctionHypertensionBlood PressureSystolic/DiastolicNormalHigh Blood PressureHypertension50 million Americans suffer from hypertensionHypertensionRiskTreatmentHypertension – DietRisk calcium potassium fruit/vegetable in fiber in fat sodiumTreatment (DASH)HypertensionDASH (Dietary Approaches to Stop Hypertension) DietIncrease intake of fruit, vegetables, nuts, whole grains, fish and low fat dairy products.Limit intakes of red meat, high fat dairy products and lower sodium intakeHypertension70% of sodium in diet found in:Fast foodProcessed foodsAverage intake =High Sodium FoodsFoods prepared in brine (pickles, sauerkraut, olives)Salted or smoked meats (bacon, sausage, deli meat)Salted or smoked fish (smoked salmon, anchovies)Most fast food and processed foods.CondimentsCheeseCanned foodsIronMost iron is in two proteinsHemoglobin: Iron containing protein in Red Blood CellsMyoglobin (Muscles): Carries and stores oxygen for the musclesIron DeficiencyDeficiency caused by:IronGroups at risk for deficiencyIronIron deficiency anemia –SymptomsPICAIronRDA’sMen = 10 mg/dayWomen = 15 mg/dayIronToxicityHigh levels hard to excrete#1 cause of fatal poisoning in children < 3 years of age (often from supplements)IronHeme IronNon-Heme IronIronFactors that affect absorptionFiber can  iron absorptionVitamin C can  absorptionTomato sauce with meatCalciumThe most abundant mineral in the body99% stored in bones and teeth1% in blood used for:Muscle contraction, nerve impulse, blood clottingIf low blood levels, calcium is taken from the bones. The skeleton serves as a bank from which the blood can borrow and return calcium as needed.Bone FormationBone cellsOsteoclasts:Osteoblasts:Remodeling: Bones continually breaking down and rebuilding throughout lifetimeBone FormationChildren: Osteoblasts > OsteoclastsAge 30-45: Osteoblasts = Osteoclasts>45 : Osteoclasts> OsteoblastsOsteoporosisStatisticsBy age 70 can lose 30-40% of bone1 out of 4 women develop osteoporosis1 out of 8 men develop osteoporosisOsteoporosisSilent disease until fracturesExcessive bone loss risk of fracturesCommon fracture sitesOsteoporosis – Risk FactorsPrevention of OsteoporosisAdequate calcium and Vitamin D intakeWeight bearing exerciseWalking, lifting weightsNo smokingModerate alcohol intakeCalciumSourcesMilk and milk productsKale, broccoli, bok choyFortified products: OJ, wafflesBeansWater and Minerals Water Most essential nutrient 50-70% of body weight is fluid Intracellular fluid Extracellular fluidFunctions of WaterTemperature RegulationFluid Recommendations 1 ml/kcal  Example: 2,200 kcals * 1 ml/kcals = 2,200 ml ( 9 cups) 1 cup = 240 ml Recommendations: 9 cups/day for females and 13 cups/day for males as a starting pointIncreased Fluid NeedsWater Loss Urine – Greatest amount of water loss Stool – Diarrhea (increased losses) Perspiration – Exercise and heat increase losses Exhaled airDehydration Thirst: early dehydration Urine color: dark urine, low volume (urine should be pale yellow) 1 lb loss = 2 cups fluid Symptoms: headache, dry mouth, dark urine Advanced dehydration: Minerals Major Minerals Require > 100 mg/day Examples: calcium, phosphorus Trace Minerals Require < 100 mg/day Examples: Iron, zincSodium Found as sodium chloride (table salt) 40% sodium 60% chloride FunctionDeficiencyHypertension Blood Pressure Systolic/Diastolic  Normal  High Blood PressureHypertension 50 million Americans suffer from hypertensionHypertension Risk TreatmentHypertension – Diet Risk  calcium potassium  fruit/vegetable  in fiber  in fat  sodium Treatment (DASH)Hypertension DASH (Dietary Approaches to Stop Hypertension) Diet Increase intake of fruit, vegetables, nuts, whole grains, fish and low fat dairy products. Limit intakes of red meat, high fat dairy products and lower sodium intakeHypertension 70% of sodium in diet found in: Fast food Processed foods Average intake = Current Recommendations for Sodium Intake:High Sodium Foods Foods prepared in brine (pickles, sauerkraut, olives) Salted or smoked meats (bacon, sausage, deli meat) Salted or smoked fish (smoked salmon, anchovies) Most fast food and processed foods. Condiments Cheese Canned foodsIron Most iron is in two proteins Hemoglobin: Iron containing protein in Red Blood Cells Myoglobin (Muscles): Carries and stores oxygen for the musclesIron Deficiency Deficiency caused by:Iron Groups at risk for deficiencyIron Iron deficiency anemia –  SymptomsPICAIron RDA’s Men = 10 mg/day Women = 15 mg/dayIron Toxicity High levels hard to excrete #1 cause of fatal poisoning in children < 3 years of age (often from supplements)Iron Heme Iron Non-Heme IronIron Factors that affect absorption Fiber can  iron absorption  Vitamin C can  absorption Tomato sauce with meatCalcium The most abundant mineral in the body 99% stored in bones and teeth 1% in blood used for: Muscle contraction, nerve impulse, blood clotting If low blood levels, calcium is taken from the bones. The skeleton serves as a bank from which the blood can borrow and return calcium as needed.Bone Formation Bone cells Osteoclasts:  Osteoblasts:  Remodeling: Bones continually breaking down and rebuilding throughout lifetimeBone Formation Children: Osteoblasts > Osteoclasts Age 30-45: Osteoblasts = Osteoclasts >45 : Osteoclasts>