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Water 60% of body weight Recommended Levels: Men: ~13 cups Women: ~9 cups Characteristics of Water •It has polarity •polar substances (like proteins and ions) easily dissolve in water •It has a temperature stabilizing effect •it has a high heat capacity and high heat of vaporization •allows a stable body temperature •allows easy loss of heat •It has cohesiveness and so acts as a lubricant •water has cohesiveness which imparts surface tension •It acts as an excellent solvent •due to water’s polar covalent bonds •it is an ideal medium for metabolic reactions Hydrogen Bond Examples Water Acting as a Solvent Acid-Base Balance pH is a measure of the hydrogen ion (H+) concentration [ ] in a solution. The greater the [H+], the lower the pH or more acidic a solution is. •Acids •donate H+ when placed in water •increasing the [H+] in the solution •Bases •donate hydroxide ions (OH-) ions •decreasing the [H+] in solution •pH •measures [H+]:[OH-] ratio •10 fold change at each 0.1 change •Buffers •buffers prevent changes in pH •carbonic acid/bicarbonate system Common Acids and Bases Minerals Sodium Chief Functions: – – – – Osmotic balance Nervous system functioning pH balance Muscle contractions Excess Salt Intake Leads to: – – – – – Increased blood pressure Cardiovascular disease Cerebral hemorrhage Stroke Stomach cancer DASH: – Low sodium – High potassium – Increased fruits/veggies/whole grains – Decreased fats Upper Tolerable Intake Level: – 2300 mg DRI: – 1200-1500 mg Increased Risks: – – – – – – Diabetes Hypertension Kidney disease Over 50 African descent Parents with hypertension Processed and Fast Foods make up 75% of salt in US diet Phytochemicals biologically active chemical compounds in plants •Carotenoids •Flavonoids •Phenolic Acids •Phytoestrogens •Organosulfur Compounds •Indoles and Sulforaphanes Carotenoids Lowers Cardiovascular Disease Risk Lowers Age-Related Eye Diseases •Cataracts •Macular degeneration Lowers Certain Cancer Risk •Prostate •Esophagus •stomach Agents: •Alpha-carotene •Beta-carotene •Lutein •Lycopene •Tomatoes •Guava •Pink grapefruit •Watermelon Red, Orange and Deep Green veggies and Fruits: •Carrots •Cantaloupe •Sweet potatos •Apricots •Kale •Spinach •Pumpkin Acts •Tomatoes as an Antioxidant Flavonoids Lowers Cardiovascular Disease Risk Lowers Cancer Risk *Limonene Possible Action: •Reduced Inflammation •Reduced Blood clotting •Reduced Blood pressure •Detoxification of carcinogens •Reduction in replication of cancerous cells Berries Black and green tea Chocolate Purple grapes and juice Citrus fruits Olives Soy products Flaxseed Whole grains *Memory Aid *Dark Chocolate may be as good as Red Wine Resveratrol Flavonoid found in purple grapes, red wine, and peanuts Acts as an antioxidant to reduce heart disease and cancer May offset artery-damaging effects of high-fat diets Phenolic Acids May trigger enzyme production to make carcinogens water soluble, facilitating excretion Coffee beans Apples Blueberries Cherries Grapes Oranges Pears Prunes Strawberries Oats Potatoes soybeans Tannins: •inhibit carcinogen activation and cancer promotion •Black-eyed peas, grapes, lentils, red & white wine, tea Phytoestrogens Plant relative of human hormone: estrogen Act as an antioxidant Block estrogen activity in cells, possibly reducing some specific cancers: •Breast •Colon •Ovaries •Prostate Flaxseed Whole grains Soybeans Lignan Compounds that are converted into biologically active phytoestrogens by bacteria in the intestine. Some evidence suggests that it can educe cancer risk Large doses could interfere with vitamin or mineral absorption Flaxseed Organosulfur Compounds May speed production of carcinogendestroying enzymes or slow production of carcinogen-activating enzymes May lessen heart disease Fight fungal infections Reduce the clotting of blood Improve levels of blood cholesterol Chives Garlic Leeks Onions Indoles and Sulforaphanes Cruciferous Vegetables: May trigger production of enzymes that block DNA damage from carcinogens