1 00:00:00,012 --> 00:00:04,134 This week, you've learned about the Minerals in your diet. 2 00:00:04,134 --> 00:00:08,128 As I've mentioned, minerals are very simple substances. 3 00:00:08,128 --> 00:00:12,406 They're just what you find on the periodic table of elements. 4 00:00:12,406 --> 00:00:18,478 These are inorganic substances unlike our other nutrients: vitamins, carbohydrates, 5 00:00:18,478 --> 00:00:19,976 fats. And proteins. 6 00:00:19,976 --> 00:00:23,947 They can be broken down into the major or macro-minerals. 7 00:00:23,947 --> 00:00:29,250 These are minerals we need in quantities over 100 milligrams a day; or the the 8 00:00:29,250 --> 00:00:34,553 trace or micro-minerals, and those we need less than 100 milligrams per day. 9 00:00:34,553 --> 00:00:39,352 We'll also have how to choose minerals. We won't be covering those in this 10 00:00:39,352 --> 00:00:43,267 course. Minerals are effected by bio-availability 11 00:00:43,267 --> 00:00:49,132 as you read through your text and some of the links I'm going to provide, think 12 00:00:49,132 --> 00:00:53,802 bout what foods effect the bio-availability of our minerals. 13 00:00:53,802 --> 00:00:57,932 Minerals need to be absorbed in their simplist form. 14 00:00:57,932 --> 00:01:03,876 So anything that binds to a mineral, making it more of a compound will impair 15 00:01:03,876 --> 00:01:07,734 the capacity for the body to absorb that mineral. 16 00:01:07,734 --> 00:01:14,131 Minerals because they're made in such low quantities are potentially toxic and we 17 00:01:14,131 --> 00:01:19,222 do store minerals so we can see problems if we consume too much. 18 00:01:19,222 --> 00:01:26,966 In, in extreme circumstances we might see toxicity happening in normal food intake, 19 00:01:26,966 --> 00:01:32,953 but typically when we see toxicity, that's due to supplementation. 20 00:01:32,953 --> 00:01:40,062 I'm going to classify the minerals as either electrolytes, mineralizing mineral 21 00:01:40,062 --> 00:01:45,972 oil, or trace minerals. Electrolytes are very important in fluid 22 00:01:45,972 --> 00:01:51,351 balance, muscle contraction, conduction and transmission of nerve impulses, in 23 00:01:51,351 --> 00:01:56,230 the case of hydrochloric acid, chlorides very important in that synthesis, 24 00:01:56,230 --> 00:02:00,861 hydrochloric acid is made of chloride and hydrochloric acid's important for 25 00:02:00,861 --> 00:02:03,952 digestion as well as immune response in the body. 26 00:02:03,952 --> 00:02:09,218 We can review these electrolytes. Certainly most of us likely get enough 27 00:02:09,218 --> 00:02:13,674 sodium in our diets. Sodium, sodium is primarily found in the 28 00:02:13,674 --> 00:02:18,990 extra cellular structures. On the next slide we'll, few slides we'll 29 00:02:18,990 --> 00:02:22,505 talk about what that means and where we see that. 30 00:02:22,505 --> 00:02:25,852 While potassium is primarily intracellular. 31 00:02:25,852 --> 00:02:33,879 Magnesium also primarily inter-cellular. Phosphate, again, intracellular. 32 00:02:33,879 --> 00:02:40,677 As we think about where these electrolytes are we can understand how 33 00:02:40,677 --> 00:02:45,904 they work together. To balance fluids and also to balance 34 00:02:45,904 --> 00:02:50,907 other processes. When think about 2 major electrolytes 35 00:02:50,907 --> 00:02:55,863 Sodium, Potassium. One topic I'd like to discuss in this 36 00:02:55,863 --> 00:03:02,543 brief overview of the minerals. the effects of food processing on mineral 37 00:03:02,543 --> 00:03:06,186 continent of food. To mention most of us get plenty of 38 00:03:06,186 --> 00:03:10,945 sodium in the diet, and if you eat more processed foods, this is more so true. 39 00:03:10,945 --> 00:03:15,826 Potassium however, might be lower in the diet of someone consuming significant 40 00:03:15,826 --> 00:03:20,181 amounts of processed foods. This is because processing typically adds 41 00:03:20,181 --> 00:03:24,742 sodium and removes potassium. Still, our nice, fresh milk turned into 42 00:03:24,742 --> 00:03:30,404 Jell-o adds salt and removes Potassium. Same thing with meats, vegetables, 43 00:03:30,404 --> 00:03:35,510 fruits, and grain products. Your food label is the best place to find 44 00:03:35,510 --> 00:03:40,965 out how much Sodium is in your food, if you are trying to manage, if you are 45 00:03:40,965 --> 00:03:48,087 trying to manage the Sodium in your diet. When we are referring to minerals, we 46 00:03:48,087 --> 00:03:54,190 can't ignore water. Very crucial substance in the body. 47 00:03:54,190 --> 00:03:59,152 It is the most abundant component in our body. 48 00:03:59,152 --> 00:04:05,687 99 pounds of water in a 160 pound man. It makes up 62% of our body, and we can 49 00:04:05,687 --> 00:04:11,355 go for only 3 to 10 days without water. We get water from what we eat and drink, 50 00:04:11,355 --> 00:04:16,570 but also from metabolic processes. Water's important for maintaining these 51 00:04:16,570 --> 00:04:22,165 metabolic processes, regulating body temperature, lubricating body systems and 52 00:04:22,165 --> 00:04:25,992 organs, and it's part of our blood. And body tissues. 53 00:04:25,992 --> 00:04:31,078 It's also essential in waste removal. We talked a little bit about digestion 54 00:04:31,078 --> 00:04:35,769 and absorption and when we see constipation or diarrhea, this can be due 55 00:04:35,769 --> 00:04:39,276 to either too much water in the bowel or too little. 56 00:04:39,276 --> 00:04:44,832 If we look specifically at how much water we're getting from different components. 57 00:04:44,832 --> 00:04:49,297 Most of our water which would probably make sense comes from beverages. 58 00:04:49,297 --> 00:04:54,163 It does not have to be just plain water, we get water from everything we drink, 59 00:04:54,163 --> 00:04:58,477 about 75 to 85% of our total intake. Our food does supply 22 up to 25%. 60 00:04:58,477 --> 00:05:02,392 Different foods obviously having different water content. 61 00:05:02,392 --> 00:05:07,969 Metabolic water is the smallest, and at only 250 to 350 mL per day. 62 00:05:07,969 --> 00:05:14,845 As far as removal of water, the primary removal method, of course, is urine. 63 00:05:14,845 --> 00:05:21,082 That makes sense, but there is, obviously, also water in our feces. 64 00:05:21,082 --> 00:05:26,373 In our respiration and in sweat. So we think about managing water balance 65 00:05:26,373 --> 00:05:32,088 if you are losing more water, if you are eating more, this might happen when you 66 00:05:32,088 --> 00:05:37,535 drink caffeine for example, if you're sweating more out on a hot day, if you 67 00:05:37,535 --> 00:05:43,387 have diarrhea, and are losing more water in your feces, when this happens we want 68 00:05:43,387 --> 00:05:48,756 to respond by drinking more water. And we do have thirst mechanisms, that 69 00:05:48,756 --> 00:05:53,067 help try to make sure that our brains tel us to do just that. 70 00:05:53,067 --> 00:05:58,740 Then we are human beings, and we can't make decisions on the contrary, but not 71 00:05:58,740 --> 00:06:04,288 without significant repercussion. So this water, this all important water 72 00:06:04,288 --> 00:06:09,518 is primarily in the intestinal fluid. Fluid but we do have water in the 73 00:06:09,518 --> 00:06:15,488 intravascular compartments as well as intricately that's between the cells, and 74 00:06:15,488 --> 00:06:21,352 as I mentioned different electrolytes different minerals are found in different 75 00:06:21,352 --> 00:06:25,953 body compartments. Keeping the water where it belongs is an 76 00:06:25,953 --> 00:06:29,894 important role for both electrolytes and protein. 77 00:06:29,894 --> 00:06:35,750 In our protein lecture we talked a little bit about the consequences of a low 78 00:06:35,750 --> 00:06:42,066 protein status, and edema can result when the protein isn't there to help keep the 79 00:06:42,066 --> 00:06:47,730 water in the vascular system. One way that we regulate where this water 80 00:06:47,730 --> 00:06:53,884 should be, how much water comes in and how much water goes out, and our brain 81 00:06:53,884 --> 00:07:00,607 telling us we're thirsty, is through the Angiotensin system and the Renin system. 82 00:07:00,607 --> 00:07:05,832 This involves both the functions of our kidneys and our brains. 83 00:07:05,832 --> 00:07:10,583 And influences various body organs and systems. 84 00:07:10,583 --> 00:07:17,013 Take a moment to review this slide. Think about what's happening. 85 00:07:17,013 --> 00:07:23,321 So, you are outside on a hot day. It's a good example of quick heat 86 00:07:23,321 --> 00:07:28,652 dehydration. Perhaps you're in a very dry environment 87 00:07:28,652 --> 00:07:32,262 where the air. Is going to remove more water from you 88 00:07:32,262 --> 00:07:34,937 quickly. If it's humid outside, if there's a lot 89 00:07:34,937 --> 00:07:38,647 of water in the air, you're actually going to lose water less rapidly. 90 00:07:38,647 --> 00:07:42,697 So it's a hot day, we're out in the middle of a very dry environment, we're 91 00:07:42,697 --> 00:07:46,802 losing water through respiration and through sweat, even if you don't feel 92 00:07:46,802 --> 00:07:49,657 that sweat. It may be drying immediately and you may 93 00:07:49,657 --> 00:07:53,472 not feel the sweat coming off your body, but you are losing water. 94 00:07:53,472 --> 00:07:56,757 Here. As you lose this water, the volume of 95 00:07:56,757 --> 00:08:02,450 your blood will actually decrease. This will simultaneously increase the 96 00:08:02,450 --> 00:08:08,193 concentration of salt in your blood. In the brain the hypothalamus detects 97 00:08:08,193 --> 00:08:13,452 this increase in salt concentration. And it will stimulate the pituitary 98 00:08:13,452 --> 00:08:16,112 gland. The pituitary gland then releases 99 00:08:16,112 --> 00:08:21,052 antidiuretic hormone, which signals our kidneys to retain sodium and water, 100 00:08:21,052 --> 00:08:25,236 helping us keep, helping keep us from losing too much more water. 101 00:08:25,236 --> 00:08:29,750 Now, this isn't just important for overall dehydration, but it's also 102 00:08:29,750 --> 00:08:34,292 important for maintaining appropriate blood volume and pressure. 103 00:08:34,292 --> 00:08:41,275 The kidneys detect that we have reduced blood flow as the water content produces 104 00:08:41,275 --> 00:08:46,228 and releases renin. The control of our body fluids of the 105 00:08:46,228 --> 00:08:52,865 water in our bodies and blood pressure is very important, and it happens on a 106 00:08:52,865 --> 00:08:56,947 hormonal level. Both the kidneys and the brain work 107 00:08:56,947 --> 00:09:00,372 together to regulate body water and blood flow. 108 00:09:00,372 --> 00:09:05,977 The kidneys respond to decreased blood pressure by reducing, by releasing the 109 00:09:05,977 --> 00:09:09,962 enzyme renin. Renin then activates Angiotensin, which 110 00:09:09,962 --> 00:09:13,712 signals our adrenal glands to secrete Aldosterone. 111 00:09:13,712 --> 00:09:19,169 This hormone then goes back to signaling the kidney to retain sodium and water, 112 00:09:19,169 --> 00:09:24,295 thus increasing blood volume. In addition Angiotensin signals the blood 113 00:09:24,295 --> 00:09:28,442 vessels themselves to constrict, raising blood pressure. 114 00:09:28,442 --> 00:09:33,824 The brain is actually responding to increases in salt concentration, because 115 00:09:33,824 --> 00:09:39,025 the volume of our blood's gone down. It stimulates pituary gland to release 116 00:09:39,025 --> 00:09:44,382 antidiuretic hormone which acts like aldosterone in helping the retention of 117 00:09:44,382 --> 00:09:48,042 sodium and water and thus increasing blood volume. 118 00:09:48,042 --> 00:09:54,865 The details of the Renin Angiotensin system are very important on the side of 119 00:09:54,865 --> 00:10:02,322 increasing blood pressure quickly the ways of constrictive power of angio 120 00:10:02,322 --> 00:10:08,738 tension is important Within 20 minutes of dehydration, within 20 minutes of 121 00:10:08,738 --> 00:10:14,456 dehydration, our blood vessels will constrict to ensure blood pressure is 122 00:10:14,456 --> 00:10:18,354 maintained. This is essential for maintaining our 123 00:10:18,354 --> 00:10:23,298 Cardiovascular System. Long term, we see the effect of hormonal 124 00:10:23,298 --> 00:10:27,422 changes effecting the retention of salt and water. 125 00:10:27,422 --> 00:10:33,792 The maintenance of body water is very important because as dehydration can be 126 00:10:33,792 --> 00:10:37,619 deadly. Dehydration occurs when our intake is 127 00:10:37,619 --> 00:10:43,245 smaller than our loss. While everyone can be dehydrated certain 128 00:10:43,245 --> 00:10:48,871 groups are at a greater risk. This includes infants who might suffer 129 00:10:48,871 --> 00:10:52,552 from more nausea, vomitting, and diarrhea. 130 00:10:52,552 --> 00:10:57,446 Also they're more susceptible or more effected by dehydration. 131 00:10:57,446 --> 00:11:02,845 Older adults are also at higher risk for becoming dehydrated as well as 132 00:11:02,845 --> 00:11:08,391 individuals engaged in athletics. If you are not maintaining your water 133 00:11:08,391 --> 00:11:13,553 intake while you are playing a sport You may become dehydrated. 134 00:11:13,553 --> 00:11:19,306 In athletics it's also important to balance out the water loss with the 135 00:11:19,306 --> 00:11:23,487 electrolyte loss. The other side of dehydration is 136 00:11:23,487 --> 00:11:28,688 hyponatremia, and this can happen when we drink too much water. 137 00:11:28,688 --> 00:11:34,460 So while it's very, very important to manage your water intake When we are 138 00:11:34,460 --> 00:11:38,336 working out or playing sports, we don't want to consume too much. 139 00:11:38,336 --> 00:11:41,810 We don't want to take in more than our kidneys can handle. 140 00:11:41,810 --> 00:11:46,967 When we do still, we'll actually see an electrolyte imbalance and this too can be 141 00:11:46,967 --> 00:11:49,922 deadly. Believe it or not, you can kill yourself 142 00:11:49,922 --> 00:11:54,830 by drinking too much water. Finally, hot environments, especially hot 143 00:11:54,830 --> 00:11:59,188 dry environments, make one more susceptible to dehydration. 144 00:11:59,188 --> 00:12:04,690 So how much water do we need to drink anyway? it's been said we need to eat, 145 00:12:04,690 --> 00:12:09,955 drink, 8, 8 glasses. It's been said we need to drink 8 8 ounce glasses a day. 146 00:12:09,955 --> 00:12:14,322 Well, is that true? Mostly, you should be guided by thirst. 147 00:12:14,322 --> 00:12:19,221 Now once you're thirsty you are already becoming dehydrated, remember the 148 00:12:19,221 --> 00:12:23,244 Angiotensin System? Well, thirst is part of this entire system. 149 00:12:23,244 --> 00:12:28,168 As blood volume decreases and these processes are invoked, you will become 150 00:12:28,168 --> 00:12:31,273 thirsty. Now, yes, once you're thirsty, you're 151 00:12:31,273 --> 00:12:36,315 already a little bit dehydrated but that doesn't mean that you need to continually 152 00:12:36,315 --> 00:12:40,702 drink before you get thirsty. As long as you respond to thirst quickly, 153 00:12:40,702 --> 00:12:43,647 you are not going to become further dehydrated. 154 00:12:43,647 --> 00:12:48,313 Don't forget that you do get water from beverages and food, so if you are in a 155 00:12:48,313 --> 00:12:52,877 hot, dry environment. Making sure that you're drinking enough. 156 00:12:52,877 --> 00:12:56,117 And maybe eating higher water content foods. 157 00:12:56,117 --> 00:13:00,577 getting these together to make sure that you stay hydrated. 158 00:13:00,577 --> 00:13:05,752 On average, women need about 2,700 milliliters of water a day, while men 159 00:13:05,752 --> 00:13:08,072 need 3,000. 700 milliliters. 160 00:13:08,072 --> 00:13:11,941 On to the next group of minerals. Our bone minerals. 161 00:13:11,941 --> 00:13:17,005 Our mineralizing minerals. Calcium, Phosphorous and magnesium are 162 00:13:17,005 --> 00:13:22,227 very important in bone health. You'll get the opportunity to read more 163 00:13:22,227 --> 00:13:27,964 about each of these in your texts, as well as going through some links that I"m 164 00:13:27,964 --> 00:13:32,298 going to provide, from the Office of Dietary Components. 165 00:13:32,298 --> 00:13:36,790 But I'd like to just talk a little bit about the regulation of calcium in our 166 00:13:36,790 --> 00:13:39,655 body. This is very important because it happens 167 00:13:39,655 --> 00:13:43,883 in a way that you might not think. Even though we obviously want to keep 168 00:13:43,883 --> 00:13:48,862 minerals in our bones, to keep healthy, healthy, strong bones, it's not regulated 169 00:13:48,862 --> 00:13:53,101 at the bone level. Calcium is actually regulated at the 170 00:13:53,101 --> 00:13:57,242 blood level. Calcium's also very important in blood 171 00:13:57,242 --> 00:14:02,006 for maintaining processes. It's an important electrolyte. 172 00:14:02,006 --> 00:14:07,849 And, so, maintaining blood calcium is going to outweigh maintaining bone 173 00:14:07,849 --> 00:14:12,238 calcium. Let's think a little bit about what that 174 00:14:12,238 --> 00:14:16,670 means. If we don't consume enough calcium, blood 175 00:14:16,670 --> 00:14:21,891 levels will drop, and our body will want to increase them. 176 00:14:21,891 --> 00:14:25,940 It will do so by taking calcium from the bone. 177 00:14:25,940 --> 00:14:32,273 It will also respond by absorbing more calcium With the calcium that you do get 178 00:14:32,273 --> 00:14:37,284 in your diet, removing some from tissues as well as removing some from the 179 00:14:37,284 --> 00:14:40,422 kidneys. Before things go out of the kidney to 180 00:14:40,422 --> 00:14:46,142 produce urine, we do still have a chance to reabsorb nutrients, including calcium. 181 00:14:46,142 --> 00:14:51,032 So the kidneys, like the liver, are very important to good nutrition. 182 00:14:51,032 --> 00:14:58,385 Individuals in kidney failure have significant consequences of nutritional 183 00:14:58,385 --> 00:15:03,038 health. And one area where you'll see dieticians 184 00:15:03,038 --> 00:15:07,622 playing a vital role is in renal treatment. 185 00:15:07,622 --> 00:15:11,897 All right. So do refer to your text to understand 186 00:15:11,897 --> 00:15:18,872 the details of the regulation happening here, but basically, just keep in mind 187 00:15:18,872 --> 00:15:23,822 that we're controlling body calcium at the blood level. 188 00:15:23,822 --> 00:15:28,970 If this means removing more from the bone This will occur. 189 00:15:28,970 --> 00:15:35,948 We will upper, of regulate how much we consume, we are absorbing, but we still 190 00:15:35,948 --> 00:15:41,806 may take it from the bone. We continue to remove calcium from bone 191 00:15:41,806 --> 00:15:46,302 over our life time. We can develop osteoporosis. 192 00:15:46,302 --> 00:15:52,220 When we look at bone development age matters, when we were very young we are 193 00:15:52,220 --> 00:15:57,593 actually growing bones. The osteopaths and the osteoclads, the 2 194 00:15:57,593 --> 00:16:03,347 types of cells responsible for bone growth and turn over act in different 195 00:16:03,347 --> 00:16:10,153 ribs in different ages So during growth, up until in our twenties, we have active 196 00:16:10,153 --> 00:16:14,089 growth. In our late teens to mid-thirties, we 197 00:16:14,089 --> 00:16:18,973 reach peak bone mass. So about up until you're 18, you're 198 00:16:18,973 --> 00:16:25,872 accruing bone, and then from your late teens to your mid-year life years, you're 199 00:16:25,872 --> 00:16:30,288 maintaining bone. Thereafter, you actually start to have 200 00:16:30,288 --> 00:16:33,822 bone loss. So if we think about calcium intake, for 201 00:16:33,822 --> 00:16:39,177 the purposes of maintaining solid, strong, healthy bones, we have different 202 00:16:39,177 --> 00:16:43,660 strategies over our lifetime. When we're young, we want to get our 203 00:16:43,660 --> 00:16:48,692 bones as strong as possible. Which means, eating calcium rich foods. 204 00:16:48,692 --> 00:16:52,526 As we get older, we want to maintain that mass. 205 00:16:52,526 --> 00:16:56,031 So we still want to eat calcium rich foods. 206 00:16:56,031 --> 00:17:02,619 And then as we're getting older, we want to minimize the amount of bone we loose, 207 00:17:02,619 --> 00:17:09,039 by again still eating calcium rich foods. Trace minerals include iron, zinc, 208 00:17:09,039 --> 00:17:16,077 selenium, magnesium, fluoride and copper. in this introductory lecture, I'm going 209 00:17:16,077 --> 00:17:19,632 to only review some key elements of Iron and Zinc. 210 00:17:19,632 --> 00:17:25,872 But I have supplied links at the end of this lecture to some very informative 211 00:17:25,872 --> 00:17:30,707 articles from the Office of Dietary Supplements on trace minerals. 212 00:17:30,707 --> 00:17:34,662 Iron is the most abundant mineral in the Earth's crust. 213 00:17:34,662 --> 00:17:38,172 It's a crucial. Mineral for the transport of oxygen 214 00:17:38,172 --> 00:17:42,172 throughout our body. And the transport of oxygen exists in a 215 00:17:42,172 --> 00:17:47,035 form of hemoglobin and myoglobin. This concept of hemoglobin's actually 216 00:17:47,035 --> 00:17:51,133 very important when we're identifying types of dietary iron. 217 00:17:51,133 --> 00:17:55,678 So, iron in the human body, as I just mentioned, can be in the form of 218 00:17:55,678 --> 00:18:01,490 hemoglobin, and that is, goes the same for the livestock that we consume. 219 00:18:01,490 --> 00:18:08,581 So iron that's obtained from meats for example, is termed heme iron, and iron is 220 00:18:08,581 --> 00:18:13,805 obtained from plants and eggs and cheese is non-heme iron. 221 00:18:13,805 --> 00:18:19,642 Right so, if we think about hemoglobin as being in the human body. 222 00:18:19,642 --> 00:18:24,166 We can parallel that hemoglobin is also in livestock. 223 00:18:24,166 --> 00:18:29,469 Hemoglobin and Myoglobin do the same job in animals as they do in us. 224 00:18:29,469 --> 00:18:35,287 So when we're trying to eat iron, the iron that we get from meat is heme iron 225 00:18:35,287 --> 00:18:40,182 and the iron that we get from non meat sources Is non-heme iron. 226 00:18:40,182 --> 00:18:45,169 There's some differences between this and this can be important if you're a 227 00:18:45,169 --> 00:18:48,773 vegetarian. Especially if you're a vegetarian female 228 00:18:48,773 --> 00:18:52,131 who has significant blood loss on a regular basis. 229 00:18:52,131 --> 00:18:57,094 The main way that we actually lose body iron is through regular blood loss. 230 00:18:57,094 --> 00:19:01,432 Non-heme iron means less absorbable, less available than heme. 231 00:19:01,432 --> 00:19:08,044 And it's also affected by other food components, such as fiber and phytates. 232 00:19:08,044 --> 00:19:14,582 The Iron will be bound by fiber and phytates, and decrease the amount that we 233 00:19:14,582 --> 00:19:19,263 are able to absorb. Heme iron is not affected by this. 234 00:19:19,263 --> 00:19:25,082 On the flip side, non-heme iron is also affected by ascorbic acid. 235 00:19:25,082 --> 00:19:30,983 Ascorbic acid when we're drinking orange juice with an iron containing food will 236 00:19:30,983 --> 00:19:36,253 actually boost non heme iron absorption. But it won't affect heme iron. 237 00:19:36,253 --> 00:19:41,466 Lastly, you can also obtain some non heme iron through an iron skillet. 238 00:19:41,466 --> 00:19:47,012 So cooking with an iron skillet will increase your amount of Iron intake. 239 00:19:47,012 --> 00:19:50,229 Zinc. Zinc is also a very important trace 240 00:19:50,229 --> 00:19:53,911 mineral. You probably heard a lot about Zinc in 241 00:19:53,911 --> 00:20:00,094 it's relationship to the immune system, and it's often marketed as being a cure 242 00:20:00,094 --> 00:20:04,266 for the common cold. And while it is very important in 243 00:20:04,266 --> 00:20:08,275 immunilogical processes, it's not exactly a cure. 244 00:20:08,275 --> 00:20:14,569 And we have a little project for you. to do and look at why that's true, what 245 00:20:14,569 --> 00:20:21,105 Zinc's role really is in the immune system, relative to why again, it's not a 246 00:20:21,105 --> 00:20:26,837 cure for the common cold. Zinc's another mineral that we primarily 247 00:20:26,837 --> 00:20:33,487 only get from eat sources, we do The zinc can be affected by other things in our 248 00:20:33,487 --> 00:20:38,232 foods, by phytates for example. And so vegetarians may be more 249 00:20:38,232 --> 00:20:42,232 susceptible to developing insufficiencies in zinc. 250 00:20:42,232 --> 00:20:47,902 Again, not only are they getting less zinc because they're not eating meat, but 251 00:20:47,902 --> 00:20:53,868 also the zinc that they are getting Is going to be effected by these other 252 00:20:53,868 --> 00:20:58,580 compounds. Actually, the deterients sometime require 253 00:20:58,580 --> 00:21:03,154 as much as 50% more of the RDA for zinc because of this. 254 00:21:03,154 --> 00:21:09,861 They also might actually benefit from food preparation techniques that reduce 255 00:21:09,861 --> 00:21:14,582 the bonding of Zinc by phytate. Making it more bio available. 256 00:21:14,582 --> 00:21:19,593 You can do this by soaking beans or grains and seeds in water several hours 257 00:21:19,593 --> 00:21:24,883 before cooking them, then letting them sit after soaking until sprouts form. 258 00:21:24,883 --> 00:21:29,514 You can then make been sprouts. This is 1 food that vegetarians use, 259 00:21:29,514 --> 00:21:34,162 sometimes consume and it is a way to get more zinc from those foods. 260 00:21:34,162 --> 00:21:40,414 Other foods that can provide more zinc for vegetarians are leavened grain 261 00:21:40,414 --> 00:21:47,555 products versus unleavened products. the leavening actually breaks down parts 262 00:21:47,555 --> 00:21:52,312 of the phytates and thus makes the Zinc more bio-available. 263 00:21:52,312 --> 00:21:59,546 Down here I've listed the link, as previously I've also listed a link, for 264 00:21:59,546 --> 00:22:05,283 more information about these amazing little trace minerals. 265 00:22:05,283 --> 00:22:11,292 The absorption of Iron and Zinc is unique and very interesting. 266 00:22:11,292 --> 00:22:17,277 The links that I have provided here are helpful in that they show you animations 267 00:22:17,277 --> 00:22:20,732 on the processes of zinc and iron absorption. 268 00:22:20,732 --> 00:22:26,632 Put simply, both Iron and Zinc actually have an additional storage site, your 269 00:22:26,632 --> 00:22:31,242 intersite, your gut cell. When you eat foods with Iron and Zinc, 270 00:22:31,242 --> 00:22:36,367 break them down, you free the iron and zinc and these minerals then enter the 271 00:22:36,367 --> 00:22:39,717 gut cells. Then they can actually be stored in the 272 00:22:39,717 --> 00:22:45,040 gut cell until you need them in the body. Over time, when you lose those gut cells 273 00:22:45,040 --> 00:22:49,320 through sloughing off, of course, you also lose the Iron and Zinc. 274 00:22:49,320 --> 00:22:53,479 So, someone who has a lot of gastrointenstinal upset and has more 275 00:22:53,479 --> 00:22:58,540 sloughing of these cells, actually loses more Iron and Zinc than someone with a 276 00:22:58,540 --> 00:23:01,701 healthy gut. Please go to these animations to see 277 00:23:01,701 --> 00:23:07,914 first hand how these processes occur. Lastly, because these a complex concepts, 278 00:23:07,914 --> 00:23:12,003 there's a lot of information about your minerals. 279 00:23:12,003 --> 00:23:18,517 Go ahead and visit the Office of Dietary Supplements in addition to your reading 280 00:23:18,517 --> 00:23:24,822 to learn more about these nutrients. Please note that I've actually provided 281 00:23:24,822 --> 00:23:30,120 you two links for health professionals rather than for consumers.