Mary the Queen College (Pampanga)

We Transform Lives

Senior High School Department

Subject Code: PEH 1 Module No.4 Nutrition and Human

Performance/Minerals and Water
Subject Description: Physical Education and Period of Coverage:
Health
Introduction: Nutrition is the science that interprets the interaction of nutrients and other substances in
food in relation to maintenance growth reproduction, health and disease of an organism. Nutrition also
focuses on how diseases, conditions or problems can be identified and prevents or lessened with a
healthy diet. It spells food intake and utilization, ingestion, digestion, absorption, transport and
metabolism of food by living organism.
Objectives:
1.understand the functions of the three energy substrates (carbohydrate, protein and fat) in
health and performance;
2. explain the interrelationship of vitamins and minerals in health and performance;
3. understand the importance of hydration in maintain health;
4. To identify the risk factors for developing an eating disorder;
5. To differentiate eating disorders anorexia nervosa, bulimia nervosa and anorexia athletica
by definition and characteristic;
6. To construct a list of guidelines to help prevent or deal with eating disorders

Content:

A. Minerals
Dietary minerals are the other chemical elements our bodies needs apart from carbon,
hydrogen oxygen and nitrogen. The term “minerals” is misleading and would be more relevant
if called “ions” or dietary ions (it is a pity they are not called so). People whose intake of foods
is varied and well thought out – those with a well-balanced diet – will in most cases obtain all
their minerals from what they eat.

Minerals are often artificially added to some foods to make up for potential dietary shortages
and subsequent health problems. The best example of this is iodized salt – iodine is added to
prevent iodine deficiency which even today affects two billion people and causes mental
retardation and thyroid gland problems. Iodine deficiency remains a serious public health
problem in over half the planet.

List of Minerals and their details.

MAJOR MINERALS
Name of Function Deficiency Overdose Sources
Mineral diesase
Needed for proper Hypokalemia Hyperkalemia Like beans, dark leafy
POTASSIUM fluid, balance, (can can profoundly greens, potatoes,
nerve transmission, profoundly affect the squash, yogurt, fish,

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 muscle contraction affect the nervous system avocados,
nervous and heart) mushrooms, and
system and bananas
heart)
Needefor proper Hypochleremi Hyperchleremia Table salt or sea salt as
CHLORIDE fluid balance, a (low salt (usualyy no sodium chloride,
stomach acid levels, which if symptoms, liked seaweed, tomatoes,
severe can be to excessive lettuce, celery and
very fluid loss) olives
dangerous for
health
Needed for proper Hyponatremia Hypernatremia Table salt, soy sauce,
SOIDUM fluid balabce nerve (cause cells to (can also cause large amounts in
transmission and malfunction; cell to processed foods; small
muscle contraction extremely low malfunction amounts in milk
sodium can be extremely high breads vegetables and
fatal) levels can be unprocesed meats
fatal)
Important for Hypocacaemia Hypercalcaemia Milk and milk
CALCIUM healthy bones and (muscle (muscle products; canned fish
teeth; help muscles cramps, weekness, with ones (salmon,
relax contract’ abdominal constipation, sardines; fortified tofu
important in nerve cramps, undetermined and fortified soy milk;
functioning, blood spasms, and conduction of greens (brocolli,
clotting, blood hyperactive electrical mustarf greens)
pressure deep tendon impulses in the
regulation, immune reflexes) heart, calcium
system health stones in
urinary tract,
impaired kidney
function, and
impaired
absorption of
iron leadin to
iron deficiency
Important for Rickets Kidney failure Meat, fish, poultry,
PHOSPURUS healthy bones and eggs, milk, processed
teeth found in foods (including soda
every cell; part of and pop)
the system that
maintains acis-base
balance
Needed for healthy Irritability of Nausea, Occurs in foods as part
MAGNESIU bones and teeth, the nervous vomitting, of protein: meats,
M porper nervous system with impaired poultry, fish, eggs,
system functioning, spasms of the breathing, low milk, nuts
and energy hands and blood pressure

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 metabolism feet, muscular
twiching and
cramps, and
larynx spasms
Found in protein Garlic, onions leeks
SULFUR molecules and chives, vroccoli,
providing a place cauliflower, cabbage,
for these amino
acis to bond
together

MICROMINERALS
Part of a molecule Anemia Iron overload Red meats, fish,
IRON (hemoglobin) disorder; iron poultry, shellfish dried
found in red blood depostis can fruits, dark leafy
cells that carries form in organs, greens, cereals
oxygen in the body; particularly the
needed for enerhy heart
metabolism
Part of many Anemia,
ZINC enzymes needed increased
for making protein pigmentation Suppresses Meats, fish, poultry
and genectic of skin, copper and iron
material; has a enlarged liver absorption
function in taste and spleen,
perception wound impaired
healing normal gonadal
fetal development function
production of impired
sperm normal wound
growth and sexual healing, and
maturation, immune
immune system defficiency

IODINE Found in thyroid Developmenta Can affect Seafoods, foods

hormone, which l delays, function of growth in iodine-rich
helps regulate among other thyroid gland soil, iodized salt,
growth, problems bread, dairy products
development, and
metabolism

SELENIUM Antioxidant Keshan Garlic smelling Meats, seafood, grains

disease breath,
(myocardial gastrointestinal
necrosis disorders, hair
leading to loss sloughing of
weakening of nails fatigue,

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 the heart irritability and
neurological
damage
Part of many Anemia or Can interfere
COPPER enzymes; needed pancytopenia with body’s
for iron (reduction in formation of
metabolism the number of blood cellular
red and white components;
blood cells, as severe cases
well as convulsons,
platelets) palsy, and
isnsenbility and
eventually
death (similar to
arsenic
poisoning)
Part of many Wobbliness, Interferes with Widespread in foods,
MANGANES enzymes fainting,, the absorption especially palnt foods
E hearing loss, of dietary iron
weak tendons
and ligaments
less
commonly,
can be cause
of diabetes
Part of some May affect There is very Legumes; breads and
MOLYBDEN enzymes metabolism little data on grains; leafy greens
UM and blod toxicity,
counts therefore excess
is provably not
an issue
Involved in Tooth decay Irritable-bowel Drinking water )either
FLOURIDE formation of bones and symptoms and flouridated or
and teeth; helps osteoporosis jint pain naturally containing
prevent tooth flouride) fish, and
decay most teas
Works closely with Unrefined foods,
CHROMIUM insulin to regulate especilly liver,
blood sugar level brewer’s yest, whole
grains, nuts, cheeses

B. WATER
Water is a clear tasteless odorless fluid. It is a rather simple compound composed of two parts
hydrogen and one part oxygen (H2O) of all the nutrients essential in the chemistry and
functioning of living forms.

Water is the most important. Although humans many survive about 7 days without water under

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 optimal conditions, rapid losses of body water through dehydration may prove fatal in a relatively
short time, even within hours when young children with diarrehea lose large amounts of water
and electroytes.

In a man’s body, 55 to 65% of the total body weight is water, and in woman’s body, from 50-55%.
The higher water conten is men is genrally due to their greater muscle mass. Muscles contain
relatively larger amount of water than the other types of tisses. This body water id divided into
two major categories or compartments depending on its placement in the body – the
extracellular and intracellular fluids

FUNCTIONS:

1. Regulates body temperature

2. Moistens tissues such as those in the mouth eyes and nose
3. Lubricates joints
4. Protects body organs and tissues
5. Helps prevent constipation
6. Lessens the burden on kidneys and liver by flushing out waste products
7. Help dissolve minerals and other nutrients to make them accessible to the body
8. Carries nutirents and oxygen to cells

Summary:
Minerals are important for your body to stay healthy. Your body uses minerals for many different jobs,
including keeping your bones, muscles, heart, and brain working properly. Minerals are also important
for making enzymes and hormones.

There are two kinds of minerals: macrominerals and trace minerals. You need larger amounts of
macrominerals. They include calcium, phosphorus, magnesium, sodium, potassium, chloride and
sulfur. You only need small amounts of trace minerals. They include iron, manganese, copper, iodine,
zinc, cobalt, fluoride and selenium.

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