NUTRITION AND DIET THERAPY

LECTURE NOTES ON MINERALS AND WATER

Minerals
Minerals are elements that are not organic needed by the body in
relatively small amounts to help regulate body process and maintain
tissue structure Minerals do not broken down during digestion nor
destroyed by heat or light.

Trace and Major Minerals

Trace Minerals – minerals that are required in our diet at amounts less
than 100 mg/day.
Major Minerals - minerals that are required in our diet at amounts
greater than 100 mg/day.

Primary Roles:
Metabolic health
Anti oxidant
Blood health
Bone health
Electrolyte balance

Major Minerals:
Calcium
Phosphorus
Magnesium
Potassium
Sodium
Chloride

Trace Minerals:
Iron
Iodine
Zinc
Flouride
Selenium
Manganese
Chromium
 NUTRITION AND DIET THERAPY
LECTURE NOTES ON MINERALS AND WATER

Major Minerals
Mineral Symbol Function Deficiency Food Sources
Calcium Ca  Maintenance of Osteoporosis Green leafy
bones and Convulsion vegetable
teeth muscle spasm Dairy products
 Helps muscle (milk, cheese and
contraction and yogurt)
nerve function Canned sardines
 Helps blood and salmon with
clotting bones
Wholegrains
Tofu and soy
fortified drinks
Broccoli
Almonds
Phosphoru Ph Bone growth Milk, cereal
s
Magnesium Mg Muscle contraction Green veg,,sea
Bone & tooth foods, legumes
structure
Sodium Na Body fluid & acid- Hypertension Salt, processed
base balance , edema foods
Potassium K Body fluid balance All whole foods
Chloride Cl Body Fluid Balance Salt, processed
food

Trace Minerals
Mineral Symbol Function Deficiency Food
Sources
Iron Fe Red Blood Cell Iron def. anemia Dark green
structure leafy
stored, vegetables,
mostly in the liver,
liver, as legumes
ferritin or
hemosiderin.
 NUTRITION AND DIET THERAPY
LECTURE NOTES ON MINERALS AND WATER

Iodine I Thyroid Goiter Sea foods

hormone iodized salt
development Seaweed
Energy
metabolism
Zinc Zn Fetal High zinc intakes can inhibi Whole grain,
development, t copper absorption meat, egg
wound healing
Fluoride Fl Teeth Dental carries Fortified
maintenance water, tea,
fish bones

WATER
 Most important nutritional constituent is water
 The major component of the body is water
 60 – 70% water
 Water has no nutritional values and no calories
 Water is necessary to:
 transport nutrients
 regulate body temperature
 Remove waste materials
 Participate in chemical reaction & energy production
 Recommended to drink at least 8 glasses a day
 If trying to loose weight 12-15 glasses a day is recommended
 A high intake of water aids in fat loss
 Caffeine & alcohol are both diuretics.
 Large intake of water is recommended
 Hangover are generally cause by the dehydration action by alcohol
 Match a bottle of beer with a glass of water to lessen the
intensity of hangover
 Vital Element, second only to oxygen
 Vital every day

Things that dehydrate

 NUTRITION AND DIET THERAPY
LECTURE NOTES ON MINERALS AND WATER

Aging process
Sweat from exercise
Medications
Caffeine

 Because the body loses water through breathing, sweating,

and digestion, it's important to rehydrate by drinking fluids and
eating foods that contain water. 
Good general rule: for each glass of beverage with caffeine that you
consume, drink one extra glass of water.
 NUTRITION AND DIET THERAPY
LECTURE NOTES ON MINERALS AND WATER

Other Benefits:
 Helps utilize stored fat for energy
 Helps body recover quicker after exercise
 Aids healing process when you have been ill
 NUTRITION AND DIET THERAPY
LECTURE NOTES ON MINERALS AND WATER
 NUTRITION AND DIET THERAPY
LECTURE NOTES ON MINERALS AND WATER

 Water Protects Tissues, Spinal Cord, and Joints

 It also keeps the tissues in the body moist.
 Keeping the body hydrated helps it retain optimum levels of
moisture in these sensitive areas, as well as in the blood, bones,
and the brain.
 It helps protect the spinal cord, and it acts as a lubricant and
cushion for joints.
 Water helps the body remove waste
 Adequate water intake enables the body to excrete waste
through perspiration, urination, and defecation.
 The kidneys and liver use it to help flush out waste, as do the
intestines
 Water can also keeps from getting constipated by softening the
stools and helping move the food a person is eaten through
his/her intestinal tract.
 Water Aids in Digestion
 Digestion starts with saliva, the basis of which is water.
 Digestion relies on enzymes that are found in saliva to help
break down food and liquid and to dissolve minerals and other
nutrients.
 Proper digestion makes minerals and nutrients more accessible to
the body.
 Water is also necessary to help digest soluble fiber. With the
help of water, this fiber dissolves easily and benefits bowel
health by making well-formed, soft stools that are easy to pass.