NHM 101 1nd Edition Lecture 27 Outline of Last Lecture I. Water Soluble Vitamins II. Fat Soluble VitaminsOutline of Current Lecture III. MineralsIV. WaterV. Weight ManagementCurrent LectureMinerals Sodium Function Primary electrolyte in extracellular fluid Responsible for maintaining fluid balance Maintains acid-base balance in the body Involved in nerve transmission and muscle contractions Metabolism Kidneys filter sodium out of the blood- Amount excreted should equal the amount ingested- When blood sodium rises, thirst signals encourage drinking- Kidneys then excrete both excess water and sodium RDA or AI AI for 19-50yo: 1500 mg/day Dietary Guidelines 2020 recommend no more than 1500 mg Na for AA, older adults, and those who already have hypertension Upper Limit 2300 mg/day Food Sources Processed Foods Table Salt Occurs naturally in some foods Deficiency RareThese notes represent a detailed interpretation of the professor’s lecture. GradeBuddy is best used as a supplement to your own notes, not as a substitute. Blood sodium may drop with vomiting, diarrhea, or heavy sweating Symptoms are muscle cramps and confusion Toxicity Common Cause edema and high blood pressure Chloride Function Maintains fluid and electrolyte balance Part of hydrochloric acid Helps to maintain acidity of the stomach RDA or AI AI: 2300 mg/day Upper Limit 3600 mg/day Food Sources Abundant in foods as part of NaCl ¾ tsp of NaCl meets needs for both Na and Cl Deficiency None noted Toxicity None noted Vomiting, chronic diarrhea, and heavy may cause excessive loss of chloride Potassium Function Maintains fluid and electrolyte balance RDA or AI AI: 4700 mg/day Upper Limit None listed Food sources Whole foods Meats Milk Fruits Vegetables Grains Legumes Deficiency High blood pressure Salt sensitivity Kidney stones High burn turnover Toxicity Overconsumption of potassium supplements Kidneys accelerate excretion Calcium Function Most abundant mineral in the body- Bone and teeth- Small amount in body fluids Bones are continuously gaining and losing minerals Bones provide a bank of calcium for the blood Metabolism Adults absorb about 30% of Ca ingested Infants, teens, and pregnant women absorb more Vit D supports absorption and deficiency impairs it Fiber, phytates, and oxalates interfere with absorption RDA or AI RDA for adults and older men (51-70): 1000 mg/day RDA for men over 70: 1200 mg/day RDA for women over 50: 1200 mg/day RDA for adolescents: 1300 mg/day Most intakes are too low Upper Limit 2500 mg/day Food Sources: Milk and milk products Vegetables: greens, broccoli, spinach Tofu Almonds Deficiency Limits peak bone mass or weakens bones- Peak bone mass is reached by 30 yo- Bone loss typically occurs between 30-40- Excess bone loss can cause fractures due to osteopenia or osteoporosis- Osteoporosis is a silent disease Toxicity None listed Phosphorus Function Second most abundant mineral in the body Found in bones, teeth, and all body cells Assists in energy metabolism- ATP Provide structure to phospholipids Transport for lipids and component of cell membranes RDA or AI RDA: 700 mg/day Upper Limit 4000 mg/day Food Sources Animal foods Meat, fish, poultry Eggs and milk Deficiency Unlikely Toxicity None noted Magnesium Function Found in the body in bones (50%), muscles, and tissues Helps to maintain bone health Important part of energy metabolism Muscle contractions and blood clotting Supports normal function of the immune system RDA or AI RDA for men: 400 mg/day RDA for women: 310 mg/day Upper Limit 350 mg/day from nonfood sources Food Sources Nuts and legumes Whole grains Dark green vegetables Seafood Chocolate and cocoa Deficiency May affect bone metabolism Inflammation leading to heart disease, hypertension, and DM May contribute to high blood pressure Toxicity None listed Iron Function Cofactor to many enzymes Iron helps to accept, carry, and release oxygen Found primarily in 2 proteins- Hyoglobin- Myoglobin Iron absorption More is absorbed when stores are low Vitamin C enhances absorption RDA or AI RDA for men: 8 mg/day RDA for women of child bearing age: 18 mg/day RDA for women over 50: 8 mg/day Upper Limit 45 mg/day Food Sources Heme iron (~25% absorbed):- Red meats, fish, poultry- Eggs- Legumes, nuts, and seeds- Dried fruits- Iron fortified foods Nonheme iron (~17% absorbed) is found in both plants and animal sources Deficiency Most common nutrient deficiency Primarily preschoolers, adolescent girls, and pregnant women Women more prone to deficiency due to menses Iron deficiency= depleted iron stores Iron deficiency anemia= severe depletion that results in low Hgb Symptoms include fatigue, weakness, headaches Iron supplementation of ferrous sulfate Pica Toxicity None listed Zinc Function: Part of many enzymes Involved in making genetic material and proteins Assists defenses to fight against free radical attacks Wound healing Sperm production and fetal development RDA or AI Men: 11 mg/day Women: 8 mg/day Upper Limit 40 mg/day Food Sources Red meats, poultry, and shellfish Whole grains Deficiency: Causes growth retardation Impairs immune response Damages central nervous system Slows wound healing Toxicity None noted Iodine Function Part of two thyroid hormones that help regulate growth, development and metabolic rate RDA or AI None listed Upper Limit None Food Sources Iodized salt Seafood Bread Dairy products Deficiency: Cause goiter Can eventually lead to brain damage Toxicity None noted Fluoride Function Critical for healthy bones and teeth; helps teeth resist decay RDA or AI None listed Upper Limit None noted Food Sources Drinking water (fluoridated) Tea Seafood Deficiency None noted Toxicity Fluorosis Selenium Functions Key antioxidant nutrient – helps to prevent free radical formation Food Sources