Water, Vitamins and Minerals

Introductionhttps://

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Water

The importance of water in the body …TissuePercent Water

Blood 83.0Heart 79.2

Muscle 75.6Brain 74.8Skin 72.0Bone 22.0

Water makes up more than two-thirds of the weight of the human body.

Importance, con’tEvery day, we lose 2-3 litres of water through

urination, sweating and breathing. Since many of the processes within the body

rely greatly on water, it is important we replace our fluids regularly to compensate for this loss.

Structure of Water

Water as a SolventWater is the fundamental solvent for all

biochemical processes in our bodies. Because water is highly polar (has an

unequal distribution of charge), it is an excellent solvent for other charged and polar molecules.

Hemoglobin, various proteins, and many other molecules in the body use water as a solvent.

Water as a TransporterOnce a substance is dissolved in water, water becomes

very important for transporting it throughout the body. Blood, which is 83 % water, transports oxygen, CO2,

nutrients, waste products, and more from cell to cell. Urine is also mostly water. Another very important

transporter, urine removes waste products from the body.

If we don't get enough water and can't produce enough urine, toxic levels of wastes build up in the body and we can become very sick or even die.

Water also helps prevent and relieve constipation by moving food through the intestines.

ProtectionWater is needed for protection. It keeps your mouth moist (saliva) and

washes away dirt and grime on your eyes. Water lubricates our joints, keeping them

from getting stiff and making sure motion is smooth.

Chemical ReactantWe use water

to digest food in the gastrointestinal tract, to access stored energy for muscles and

organs, and for countless other reactions.

pH regulationOur bodies must maintain a very specific pH

level of 7.4. pH values less than 6.9 and greater than 7.6

are life threatening so it is essential that we have ways to keep pH from deviating too far from normal.

Water is a reactant in a very important reaction that maintains pH at 7.4.

So what exactly is pH?pH is the measure of the concentration of

hydrogen ions: pH = -log [H+] The pH scale usually runs between 0 and 14.

A pH value less than 7 is acidic (more H+ ions than OH- ions in solution) and greater than 7 is basic (fewer H+ ions).

A pH of 7 is neutral. Pure water at 25°C has a pH of 7: [H+] = [OH-] = 1.0 x 10-7 M

Maintaining pH in our bodiesThis reaction takes place in the blood: CO2 + H20 <==> H2CO3 <==> H+ + HCO3

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Can you see water's role? If pH is too high (too few H+ ions), water reacts with carbon dioxide to create more H+ ions, lowering the pH. A pH lower than 7.4 shifts the above reaction to the left, using up H+ ions, creating CO2 and H2O and raising pH. It is important that this reaction go back and forth to maintain equilibrium.

Electrolyte BalanceWater is very important in maintaining

electrolyte balance within our bodies. Electrolytes are charged ions (such as Na+ or Cl-)

which must be kept at certain levels to maintain the proper amount of water in our cells.

Electrolytes transmit all sorts of information to our brains in the form of nerve impulses and are important in muscular activity as well.

To maintain electrolytes at the proper level in our cells, water flows in and out of the cell to make sure that these ions remain in balance.

Temperature RegulationThe most important way water regulates our

body temperature is through sweat. Our normal body temperature is 37o Celsius. When you go outside in the sun, you'll

probably begin to sweat in no time, especially if you're active. But why does the body need to sweat? Sweat is a way for the body to cool itself down. When we sweat, it evaporates on our skin, drawing heat away from the body and cooling us down.

Exercise and WaterWater is vital in delivering oxygen to muscles

and helps the body perform physical labor more efficiently.

When we exercise, water loss through sweat can reach 1-2 L per hour! If you are exercising in warm weather, water should be replenished every 15 minutes in order to keep muscles strong and body temperature down.

Sources of water in our dietDrinking waterYou get some of the water in your body

through the foods you eat. Some of the water is made during the process of metabolism.

You also get water through liquid foods and beverages, such as soup, milk, and juices.

Alcoholic beverages and beverages containing caffeine (such as coffee, tea, and colas) are not the best choices because they have a diuretic effect -- they cause the body to release water.

Vitamins

VitaminsComplex organic substances vital to lifeFound in minute amounts in natural

foodstuffs or sometimes produced synthetically

Deficiencies of vitamins produce specific disorders, such as scurvy (lack of vitamin C), beriberi (lack of thiamine), or rickets (lack of vitamin D).

Most must be supplied in foods or dietary supplements

Function and structureAll vitamins have different jobs to do. As such, they each have a unique structure.While vitamins can have very specific tasks,

they often work as a team regulating the various biological processes within our bodies.

Two types:Water soluble vitamins (dissolve in water to be

transported through the body freely in the blood and cell fluids)

Fat soluble vitamins (usually carried in the blood in lipoproteins)

Nutrient Function Sources

Thiamine (vitamin B1)

Part of an enzyme needed for energy metabolism; important to nerve function

Found in all nutritious foods in moderate amounts: pork, whole-grain or enriched breads and cereals, legumes, nuts and seeds

Riboflavin (vitamin B2)

Part of an enzyme needed for energy metabolism; important for normal vision and skin health; Important for growth and tissue repair, metabolizes protein

Milk and milk products; leafy green vegetables; whole-grain, enriched breads and cereals

Water Soluble Vitamins You Need

Niacin (vitamin B3) Part of an enzyme needed for energy metabolism from carbohydrates, fats and proteins; important for nervous system, digestive system, and skin health

Meat, poultry, fish, whole-grain or enriched breads and cereals, vegetables (especially mushrooms, asparagus, and leafy green vegetables), peanut butter

Pantothenic acid Part of an enzyme needed for energy metabolism from carbohydrates, proteins, and fat

Widespread in foods. Meat, poultry, fish, eggs, legumes, milk and whole grain foods are good sources

Biotin Part of an enzyme needed for energy metabolism

Widespread in foods; also produced in intestinal tract by bacteria

Pyridoxine (vitamin B6)

Part of an enzyme needed for protein metabolism; helps make red blood cells

Meat, fish, poultry, vegetables, fruits

Folic acid Part of an enzyme needed for making DNA and new cells, especially red blood cells

Leafy green vegetables and legumes, seeds, orange juice, and liver; now added to most refined grains

Cobalamin (vitamin B12)

Part of an enzyme needed for making new cells; important to nerve function

Meat, poultry, fish, seafood, eggs, milk and milk products; not found in plant foods

Ascorbic acid (vitamin C)

Antioxidant; part of an enzyme needed for protein metabolism; important for immune system health; aids in iron absorption

Found only in fruits and vegetables, especially citrus fruits, vegetables in the cabbage family, cantaloupe, strawberries, peppers, tomatoes, potatoes, lettuce, papayas, mangoes, kiwifruit

Fat Soluble Vitamins You NeedNutrient Function Sources

Vitamin A (and its precursor*, beta-

carotene)*A precursor is

converted by the body to the vitamin.

Needed for vision, healthy skin and

mucous membranes, bone and tooth

growth, immune system health

Vitamin A from animal sources (retinol):

fortified milk, cheese, cream, butter, fortified margarine, eggs, liverBeta-carotene (from plant sources): Leafy,

dark green vegetables; dark

orange fruits (apricots, cantaloupe)

and vegetables (carrots, winter squash, sweet

potatoes, pumpkin)

Vitamin D Needed for proper absorption of

calcium; stored in bones

Egg yolks, liver, fatty fish, fortified milk, fortified

margarine. When exposed to sunlight, the skin can make

vitamin D.

Vitamin E Antioxidant; protects cell walls

Polyunsaturated plant oils (soybean, corn, cottonseed,

safflower); leafy green vegetables; wheat germ;

whole-grain products; liver; egg yolks; nuts and seeds

Vitamin K Needed for proper blood clotting

Leafy green vegetables and vegetables in the cabbage family; milk; also produced

in intestinal tract by bacteria

Minerals

Minerals in the bodyMinerals are a vital part of the human diet as

they helpin building up strong bones, in transmitting nerve impulses through the

body, to create hormones, or to maintain heart health and a healthy

heartbeat.They facilitate general body growth and

support various functions and processes in the body.

The body needs both macro minerals and trace minerals.

Essential Macro Minerals

Mineral Function Sources

Sodium Needed for proper fluid balance, nerve transmission, and

muscle contraction

Table salt, soy sauce; large amounts in processed foods;

small amounts in milk, breads, vegetables, and

unprocessed meats

Chloride Needed for proper fluid balance, stomach

acid

Table salt, soy sauce; large amounts in processed foods;

small amounts in milk, meats, breads, and

vegetables

Potassium Needed for proper fluid balance, nerve transmission, and

muscle contraction

Meats, milk, fresh fruits and vegetables, whole grains,

legumes

Calcium Important for healthy bones and teeth; helps

muscles relax and contract; important in

nerve functioning, blood clotting, blood pressure regulation,

immune system health

Milk and milk products; canned fish with bones (salmon, sardines); fortified

tofu and fortified soy milk; greens (broccoli,

mustard greens); legumes

Phosphorus Important for healthy bones and teeth;

found in every cell; part of the system that

maintains acid-base balance

Meat, fish, poultry, eggs, milk, processed foods (including soda

pop)

Magnesium Found in bones; needed for making

protein, muscle contraction, nerve

transmission, immune system health

Nuts and seeds; legumes; leafy, green vegetables; seafood;

chocolate; artichokes; "hard" drinking water

Sulfur Found in protein molecules

Occurs in foods as part of protein: meats,

poultry, fish, eggs, milk, legumes, nuts

Essential Trace MineralsThe body needs trace minerals in very small

amounts. Note that iron is considered to be a trace mineral, although the amount needed is somewhat more than for other microminerals.

Mineral Function Sources

Iron Part of a molecule (hemoglobin) found in red

blood cells that carries oxygen in the body; needed

for energy metabolism

Organ meats; red meats; fish; poultry; shellfish (especially clams); egg yolks;

legumes; dried fruits; dark, leafy greens;

iron-enriched breads and cereals; and fortified cereals

Zinc Part of many enzymes; needed for making protein and genetic material; has a function in taste perception, wound healing, normal fetal development, production of sperm, normal growth and sexual maturation, immune

system health

Meats, fish, poultry, leavened whole grains,

vegetables

Selenium Antioxidant Meats, seafood, grains

Iodine Found in thyroid hormone, which helps

regulate growth, development, and

metabolism

Seafood, foods grown in iodine-rich soil, iodized

salt, bread, dairy products

Copper Part of many enzymes; needed for iron

metabolism

Legumes, nuts and seeds, whole grains, organ meats,

drinking water

Manganese Part of many enzymes Widespread in foods, especially plant foods

Fluoride Involved in formation of bones and teeth; helps

prevent tooth decay

Drinking water (either fluoridated or naturally

containing fluoride), fish, and most teas

Chromium Works closely with insulin to regulate blood sugar

(glucose) levels

Unrefined foods, especially liver, brewer's yeast, whole grains, nuts,

cheeses

Molybdenum Part of some enzymes Legumes; breads and grains; leafy greens; leafy,

green vegetables; milk; liver

Source of infohttp://www.chem.duke.edu/~jds/cruise_chem/water/wa

tdiet.htmlWater in diet | University of Maryland Medical Center

http://umm.edu/health/medical/ency/articles/water-in-diet#ixzz2fzTtA0nH

http://www.webmd.com/vitamins-and-supplements/vitamins-and-their-functions-and-sources

http://www.ask.com/question/why-do-we-need-mineralshttp://

www.webmd.com/vitamins-and-supplements/minerals-and-their-functions-and-sources