Amount of water in various body compartments is controlled 

1 ml per 1 calorie expended

>100 mg/day is required

 less than100 mg/day is required

Calcium

located in the bones and teeth

Function-muscle contraction and relaxing, blood clotting, nerve transmission

Deficiency- osteoporosis

Source: dairy, tofu, supplements

Sodium

Major, EXTRACELLULAR , high sodium diet in healthy individuals increase kidney excretion

Function- participates in transmission of nerve impulses, maintains acid base, fluid balance and assists in absorption of glucose.

Source- mostly from salt and processed foods but also most foods have some sodium 

Potassium

Major, INTRACELLULAR,

Function- regulates heart muscle

Deficiency- irregular heart beat, decrease pumping capacity

Excess- kidney failure, heart stops, extreme informalities

Associated with eating disorders 

Chloride

Major, EXTRA AND INTRACELLULAR

Function- attracts positively charged ions such as sodium and potassium, formation of HCl in the stomach 

Phosphorus

In bones and teeth

From meat and dairy

Too much will interfere with calcium absorption 

Magnesium

Mostly in bone

From green veggies, unprocessed grains, nuts, seeds, milk, meat

Deficiency- the use of diuretics, sweating, nausea, vomiting, and alcoholism will cause one. 

function- transport and storage of oxygen in body, removal of CO₂

That from animal is the best absorbed, plant source isn’t absorbed well

Deficiency: size and shape of blood cells begin to change. “Iron deficiency” = 0 iron stores “Iron Deficiency Anemia”= rbc count and volume of packed rbc are below normal

Iron regulation in body via absorption: can’t absorb more than 15% of dietary iron. Need drives absorption levels 

function- in every cell in our body a functional unit in enzyme system linear growth, normal functioning immune system, development of male sex organs, reproduction, insulin storage release and function, DNA synthesis, protein metabolism, wound healing, taste and smell, behavior and learning, structure and function in cell membrane, antioxidant

Deficiency- women have problems w pregnancy , male sexual development is under developed, dwarfism, slow wound healing.

Sources- animal sources are best (meat, milk, seafood)

Ohio crops are iodine deficient

Function- normal brain development in first 6 months of life, protein synthesis, glucose utilization, growth and development, metabolism

Deficiency- Goiter (enlarged thyroid gland)

Source: iodized salt, seafood, plants in iodine rich soil

deficiency-ammonia, low WBC counts, low growth, bone loss

Source- liver, seafood, legumes, nuts, seeds, whole grain 

function- prevent tooth decay, promote formation of strong bones

Source - water, toothpaste, supplement, application. 

Chromium

TRACE

Function- enhances conversion of glucose to body fat , enhance the action of insulin

Manganese

TRACE

Function- formation of bones

Source- nuts, beans, tea, whole grains 

Molybdenum

TRACE

Source- milk, milk products, beans, liver, nuts, whole grain 

DASH 

dietary approach to stop hypertension 

Osteoporosis

common skeletal problem characterized by disappearing bone