Water
Water makes up 50-60% of the body and is a universal solvent, transport medium, temperature regulator, and lubricant.
Water balance: maintained through consumption (beverages) and losses (urine). Imbalances can cause dehydration or overhydration (hyponatremia).
Daily needs: 12-16 cups
Minerals
Functions: support fluid balance, enzymatic reactions, structural growth, and physiological processes.
Categories: major minerals (need >100 mg/day) sodium, potassium, calcium, phosphorus, magnesium.
Trace minerals (need <15 mg/day) iron, zinc, selenium, iodine
Sodium
Fluid balance, flavor enhancer. Overconsumption risks hypertension; deficiency is rare
Food sources: processed foods (sauces)
Potassium
Regulates muscle function, nerve signals, blood pressure. Deficiency can cause muscle weakness and irregular heartbeats
Food sources: Fruits (bananas), veggies (potatoes), dairy, nuts, legumes
Calcium
Essential for bones, teeth, and many metabolic functions. Imbalances may lead to osteoporosis
Food sources: dairy, leafy greens, canned fish w/ bones, calcium-set tofu
Phosphorus
Critical for bones, DNA, and cellular energy. Excessive amounts can cause tissue calcification
Food sources: animal products (meat, fish, poultry, dairy), food additives (dicalcium phosphate, phosphoric acid)
Magnesium
Important for muscles, nerves, and bones. Rare deficiencies may cause seizures or irregular heartbeats
Food sources: veggies, whole grains, nuts, fruits, dairy, meat, eggs
Iron
Vital for oxygen transport (hemoglobin). Deficiency results in anemia, while excess can damage organs
Food sources: heme iron (meat, fish, poultry). Nonheme iron (plant and animal sources). Absorption is enhanced by Vitamin C and animal protein
Copper
Supports iron absorption and connective tissue synthesis. Rare deficiency; excess causes toxicity
Food sources: organ meats, seafood, whole grains, nuts, seeds, cocoa
Zinc
Vital for immunity, growth, and wound healing. Overconsumption impacts copper absorption
Food sources: seafood (oysters), red meat, whole grains
Selenium
Antioxidant, supports thyroid function. Deficiency may harm heart; excess causes nerve damage
Food sources: meat, seafood, grains, dairy, fruits, veggies
Fluoride
Protects teeth from decay. Excess leads to fluorosis; deficiency causes cavities
Food sources: Fluoridated water
Iodine
Necessary for thyroid hormones. Deficiency results in goiter; excess can impair thyroid function
Food sources: fish, iodized salt, seaweed
