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Minerals important in fluid balance. Include: Sodium, potassium, phosphate, magnesium, calcium and chloride.
When cells have more electrolytes inside vs outside, water flows inside the cell to equilibrate and vice versa. |
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| Lymph fluid carries proteins back to the bloodstream and transport wastes and microbes through lymph nodes “cleaning stations” where harmful substances are removed. |
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| A solvent which helps transport oxygen, nutrients and other substances around the body. Acts as lubricant for joints. |
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| Excreted via the kidneys as urine and as stool. Water evaporates when you exhale and through your skin |
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| Water which is lost without one noticing it. Such as evaporation when exhaling or through the skin. Sweating is not included in this as it is simply the release of higher than normal amounts of heat. |
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| Dry mouth is due to the increased electrolytes in your blood. The more of these minerals which are present, the less water is available to the salivary glands. Dehydration causes higher concentrations of sodium in the blood. To restore the balance, water has to leave the cell and go into the bloodstream to balance. Brain detects increased sodium in the bloodstream and activates the thirst mechanism in addition to secretion of Antidiuretic hormone (ADH) from pituitary. This causes kidneys to decrease further loss of water and concentrate your urine. |
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| Hyponatremia: overconsumption of fluids (too little sodium in the blood) Excessive water consumption caused too much dilution of the blood to the point where sodium levels were too low and caused swelling of body tissues |
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Women: 9 cups meets 80% DRI.
Men: 13 cups meets 80% DRI.
Remaining 20% is acquired thorugh food. |
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250-10,000 times the cost of tap water.
Not safer than tap water
~25% of bottled water is taken from the tap |
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Major minerals (macrominerals) needed in amounts greater than 100 mg a day. Include: sodium, potassium, chloride, calcium, phosphorus, magnesium and sulfur
Trace minerals (microminerals) needed in less than 20 mg a day. Include: Iron and zinc
Iron: important in maintaining healthy red blood cells
Iron and zinc: serve as cofactors which aid enzymes
Mineral toxicity
Can mainly be achieved by consumption of supplements |
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| 99% found in bones and teeth. Remaining 1% is used for muscle contraction, nerve transmission, blood clotting, maintain heartbeat, cell membranes and coenzymes. |
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| Major food sources: milk, yogurt and cheese. Each serving provides ~300mg. Other sources also include, orange juice, tofu processed with calcium, bok choi, kale and broccoli. |
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| Calcium deficiency leads to weakened bones and increased risk for osteoporosis. Peak bone mass (genetically determined maximum amount of bone mass an individual can build up) occurs at approx. 30 years of age and then slowly begins to decrease |
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Recommended intake is 3 servings per day, but actual intake is closer to 1.5-1.7
Daily calcium needs: Male and females 19-50(females)70(males) years of age, 1000 mg
UL: 2000-3000 mg which leads to kidney stones |
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| An electrolyte found in mostly in the blood and fluid surrounding the cell |
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| Role: fluid balance, electrolyte balance, maintenance of extracellular fluid balance, acid-base balance, muscle contraction, and nerve transmission |
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Daily need: at least 180mg (about the size of a penny)
Adult recommended daily intake: ~1,500mg (about a tablespoon of salt)
Adult upper level intake” ~2,300mg
American adult daily consumption: Over 3,400 mg daily |
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measurement of force applied to artery walls.
Systolic pressure: moment when blood pressure is at it’s highest, moment of heart beat
Diastolic pressure: moment when blood pressure is at it’s lowest, time when heart is at rest between beats. |
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High blood pressure
Ways to reduce hypertension/high blood pressure
Lose weight, reduce sodium, increase exercise, reduce alcohol, follow DASH diet |
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| Main sources of Sodium in diet |
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Sources of sodium: Over 70% is added in processed foods, 5-10% is added while cooking or on the table and some is found naturally in foods
Sources: Pickles, ham, cottage cheese
DASH diet: Lower in fat, saturated fat, cholesterol and sweets and high in whole grains, fruits, vegetables and low-fat dairy products |
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| Role: fluid balance and blood buffer (maintain pH levels), muscle contraction, nerve impulse conduction, help lower blood pressure, bone health and reduces kidney stones |
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| There is no limit to potassium consumption as the excess will be excreted in the urine but too much from supplements can cause hyperkalemia (causes irregularities with the heart). Too little potassium (rare) can cause hypokalemia which causes muscle weakness, cramps and irregular heart beat and paralysis. |
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| Most of the iron in the body is found in the form of hemoglobin in red blood cells and myoglobin, protein in the muscles. |
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Heme iron: Found in meat, fish and poultry
Hemoglobin: oxygen-carrying protein of red blood cells
Myoglobin: oxygen-holding proteins of muscles
Non-heme iron:
Not as easily absorbed as heme iron and found mainly in plant products
Consumption of Vitamin C helps the absorption of non-heme iron by changing its configuration
Consumption of heme iron helps absorption from non-heme products |
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| iron found in foods as a result of contamination from inorganic iron salts from cookware, soils,etc. |
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Women 18-50: 18mg daily and during pregnancy that should increase to 27 mg. After menstruation around age 50, daily need should drop to 8mg
Adult males need 8mg daily
Vegetarians need 1.8 x DRI = 32mg |
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Sources: Iron-enriched breads and cereals. Meat, fish and poultry contribute approx. 12%
Too much iron: is toxic and can cause liver damage (UL: 45mg)
Most common cause of iron overload: Hemochromatosis
A genetic disorder in which individuals absorb and excess amount of iron |
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| Role: works along side proteins in body organs, aids many enzymes, regulation of gene expression in protein synthesis, affects behavior and learning, immune function, wound healing, and taste perception |
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| Sources: red meat, seafood and whole grains |
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Males 11 mg
Females 8mg
Vegetarians need approx. 1.5x this amount
UL: 40mg
Too little zinc can cause growth impairment |
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