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Minerals

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craig botnen

on 29 November 2016

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Transcript of Minerals

Minerals
Water
&
Where do I get it?
Most water needs are met through water and beverages
Get some H2O through foods
Example: soups and other foods such as celery, tomatoes, oranges, and melons are 85% to 95% water
What does it do for me?
Solvent to dissolve many body compounds
Works as a medium for body processes; enables chemical reactions to occur.
50-70% of body’s weight
Body temperature regulation – water has great ability to hold heat so is efficient in heat removal
Helps remove waste products – dissolves substances and gets rid of them through urine
Lubricates joints
Basis for saliva, bile, and amniotic fluid
What If You Stopped Drinking Water?
So how much do I need?
Well that depends
Men roughly about 13 cups (3 liters) Women is about 9 cups (2.2 liters)
Drink enough fluid so that you rarely feel thirsty and your urine is colorless or light yellow
But don't over do it...
http://www.wusa9.com/story/sports/high-school/2014/08/13/high-school-football-player-dies-too-much-water-gatorade-georgia/13994187/
Water Loss Guidelines
1-2% body weight loss – causes you to feel tired and thirsty.
4 % loss – muscles lose significant strength and endurance.
10 – 12% loss – heat tolerance is decreased and weakness results
20% loss – coma and death soon follow.
Myth or Fact
Fact
Drinking water helps you lose weight.
Myth
Yellow urine is a sign of dehydration.
Myth
If you’re thirsty, you are already dehydrated.
Fact
You should not reuse plastic water bottles.
Inorganic substances required by the body in small amounts for a variety of different functions
Involved in the formation of bones and teeth
Component of body fluids and tissues
Role in normal nerve function
Different requirements, according to age, sex, physiological state (e.g. pregnancy) and sometimes their state of health
Vitamins vs Minerals
Bioavailability
Degree to which an ingested nutrient is absorbed from food sources and is available to the body
Effected by:
Better absorbed from animal sources
Fiber can limit absorption of minerals
Yeast can increase mineral absorption
Minerals of the same sizes and electrical charge compete with one another for absorption
Some vitamins can increase mineral absorption and some require a mineral to function in the body.
Excessive mineral intake, especially trace minerals, can have toxic results
Major vs. Trace
Major mineral is one which we require greater than 100mg per day
Major
Sodium
Potassium
Chloride
Calcium
Phosphorus
Magnesium
Sulfur
Trace
Iron
Zinc
Selenium
Iodide
Copper
Fluoride
Chromium
Manganese
Molybdenum

boron, nickel, vanadium, arsenic, and silicon
What are your water needs?
Pick 2 Major and 2 Minor:
Google this:
How much water do we need?
How much water loss is dangerous and how can you tell without weighing someone
Whats the difference between vitamins and minerals
What do dietary minerals do
Oh and by the way. You can't live off beer instead of water :(
What it does for the body
What deficiency looks like
3 foods high in each
Sodium
Salt contains 40 percent sodium and 60 percent chloride
Regulates blood volume, blood pressure, osmotic equilibrium and pH
500mg minimum
2300g max*
Health Risks:
High Blood Pressure
Stroke
Heart Failure
Osteoporosis
Stomach Cancer
Current Research:
Very little to no evidence that going below 2300 mg of sodium per day will actually benefit anyone
May even harm some
Most recent Institute of Medicine report:
Don't start chugging salt yet...
At risk groups:
hypertension
congestive heart failure
chronic kidney disease
Full transcript