Minerals & Electrolytes
Definition
Essential inorganic nutrients required for various physiological functions. Electrolytes are minerals that carry electrical charges when dissolved in body fluids.
Why It Matters
Minerals and electrolytes are crucial for: - Fluid balance - Muscle contraction - Nerve signaling - Bone health - Enzyme function - Oxygen transport
Major Minerals
Sodium
- Functions: Fluid balance, nerve/muscle function
- Daily limit: <2,300 mg (ideally <1,500 mg for BP management)
- Sources: Salt, processed foods
- Note: Most people consume too much
Potassium
- Functions: Heart rhythm, muscle function, BP regulation
- Adequate intake: 2,600-3,400 mg/day
- Sources: Bananas, potatoes, beans, leafy greens
- Note: Counterbalances sodium
Calcium
- Functions: Bone health, muscle contraction, nerve signaling
- RDA: 1,000-1,200 mg/day
- Sources: Dairy, fortified foods, leafy greens
- Note: Vitamin D needed for absorption
Magnesium
- Functions: Energy production, muscle/nerve function, bone health
- RDA: 310-420 mg/day
- Sources: Nuts, seeds, whole grains, leafy greens
- Deficiency: Common; causes muscle cramps, fatigue
Phosphorus
- Functions: Bone structure, energy metabolism
- RDA: 700 mg/day
- Sources: Meat, dairy, nuts, legumes
Trace Minerals
Iron
- Functions: Oxygen transport (hemoglobin)
- RDA: 8-18 mg/day (higher for women of childbearing age)
- Sources: Meat, legumes, fortified cereals
- Deficiency: Anemia, fatigue
Zinc
- Functions: Immune function, wound healing, taste/smell
- RDA: 8-11 mg/day
- Sources: Meat, shellfish, legumes, nuts
Selenium
- Functions: Antioxidant, thyroid function
- RDA: 55 mcg/day
- Sources: Brazil nuts, seafood, meat
Iodine
- Functions: Thyroid hormone production
- RDA: 150 mcg/day
- Sources: Iodized salt, seafood, dairy
Electrolyte Balance
Important for: - Athletes (sweating losses) - Hot weather - Illness (vomiting, diarrhea) - Certain medications (diuretics)
Signs of imbalance: - Muscle cramps - Weakness - Irregular heartbeat - Confusion