Chapter 9

Water
and Minerals
 Water
• Makes up 60-70% of total body
weight

• Most necessary nutrient: the body

needs more water each day than any
other nutrient

* We can survive only a few days

without water
 Functions of Water
1. Carries nutrients throughout the body (blood)

2. Waste removal (urine)

3. Universal solvent (minerals, vitamins, amino acids, glucose,

and other small molecules…)

4. Medium for chemical reactions

5. Body temperature regulation (sweat)

 True or False?
Coffee and Beer may be counted as fluid because they
contain water.

False!
Beverages containing caffeine or alcohol generally
should not be counted as fluid because these substances
are diuretics (promote urination) and do not contribute
to the body's need for water.
 Water needs
Body requirements:
≈ 2.5 liters / day
(of which 1 to 1.5 L from
drinks)
Factors that increase water needs

Alcohol consumption
Physical activity
Hot weather
High intake of salt
During pregnancy and breastfeeding
If the person has diarrhea or fever or is vomiting
Minerals
 Minerals
 22 minerals recognized to be essential for optimal health and
development
 Most of them are required for the activity of specific enzymes
 Represent around 4 to 5% of body weight:

- calcium ≈ 50% of total body minerals

- phosphorus ≈ 25%
- 20 other minerals ≈ 25%
 Minerals Classification
According to the amount required (which in no way reflects their importance):

-Major / Macro minerals: 100 mg per day or more for adults

-Calcium, Phosphorus, Potassium, Sulfur, Sodium, Chloride, Magnesium

-Trace / Micro minerals: less than 1 mg per day

-Iron, Manganese, Cupper, Iodine
Major minerals
 Calcium
Most abundant mineral in the body
99% of body Ca is found in bones and teeth
Functions
Building and maintaining bones and teeth:
Deficiency
Bone abnormalities
 Magnesium
Functions
Bone structure: Mg is part of the mineral crystals in
the bones
Muscle contraction
Deficiency
Muscle and heart problems
Trace minerals
 Iron
Functions
Transport of O2 to the tissues as part of
hemoglobin
Normal brain functioning at all ages
Deficiency
Anemia: most common nutritional deficiency
Can be due to poor intake, poor absorption (e.g.
vegetarian diets) or excessive bleeding
 Iron: Heme vs Non-heme
Heme Fe
- Animal Origin (red meat, fish & chicken)
- Very well absorbed

Non-heme Fe:
- Plant origin (legumes, green leafy vegetables)
- Much less absorbed than heme iron
- Absorption is improved by vitamin C