-
water
- 2.7-3.7 liters/day
- solvent, reactant, transporter, etc.
- tox: confusion, coma, conflusions
- UL: ND
-
sodium
- RDA: <2300mg/day
- major positive extracellular ion
- deficiency: cramps
- tox: contributes to high blood pressure
- UL: 2300mg/day
-
potassium
- fresh fruits and vegs, legumes, whole grains, milk and meat
- 4700mg/day or more
- major positive intracellular ion
- deficiency: irregular heartbeat, fatigue, muscle cramps
- tox: abnormal heartbeat
- UL: ND
-
Chloride
- table salt, processed foods
- <3600mg/day
- major negative extracellular ion, fluid balance
- deficiency: unlikely
- tox: none likely
- UL: 3600mg/day
-
Calcium
- function: bone and tooth structure, blood clotting, nerve impulse transmission, metabolic reaction
- sources: milk and dairy, some greens, fortified foods, tofu
- deficiency: osteoporosis, osteopenia, ineffective blood clotting, muscle spasms
- toxicity: increase risk of kidney stone, interference with other minerals
-
phosphorus
- function: part of essential compounds (ATP, phospholipids, DNA, RNA), bone structure, pH control
- sources: dairy, grains, meat (liver), processed food
- deficiency: bone loss, weakness, loss of appetite (@ risk: premature infants, vegans, alcoholics, chronic diarrhea, antacids)
- toxicity: bone resorption
-
Magnesium
- function: enzyme cofactor, activates ATP, nerve lung and cardiac function, K/Ca metabolism -> bone health
- sources: plant foods, hard water
- deficiency: irregular heartbeat, weakness, muscle pain, relationship to hypertension (alcoholics at risk)
- toxicity: weakness, nausea, kidney failure
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