Mineral and Water Function
Minerals and water are essential to health and bodily functions. Minerals are important to muscle functions and body structure, nerve function and fluid balance. There are sixty minerals that make up only 4% of our body weight. Twenty-two minerals are required in the dietary intake to maintain health. There are two categories that minerals are broken down in to, macrominerals and microminerals. Macrominerals are considered major minerals and include calcium, magnesium, phosphorus, sodium, potassium, chloride and sulfur. Microminerals or trace elements are needed in smaller quantities and include iron, copper, zinc, selenium and iodine among others. Trace elements are likewise important but are needed in smaller amounts.
All of these minerals have a certain function and its own source. Sources of minerals are abundant and can be found in both food and plant sources. For fluid balance, sodium, potassium and chloride are all necessary. Magnesium, sodium, calcium and potassium are critical for proper nerve transmission and functioning. Magnesium and phosphorus are both required for healthy bones and teeth and sulfur is needed for healthy protein molecules. Calcium is most known to keep bones and teeth healthy, it is also important for blood clotting, immune system and regulation and blood pressure regulation. It also helps with muscle contraction and relaxing. Phosphorus is also important for healthy bones and teeth and found in every cell; part of the system that maintains acid-base balance. Sources are milk and milk products; canned fish with bones; fortified tofu and fortified soy milk; greens and legumes. Chloride makes stomach acid but also plays a part in nerve transmission and is needed for fluid balance. Table salt, soy sauce and large amounts of processed foods all contain sodium and chloride. Milk, meats, breads and vegetables are also good sources for both of these minerals as well as potassium, calcium, phosphorus and sulfur.
There are several macrominerals to include iron which is part of a molecule, found in red blood cells that carries oxygen in the body; needed for energy metabolism. Iron can be found in organ meats; red meats; fish; poultry; shellfish; egg yolks; legumes; dried fruits; dark, leafy greens; iron-enriched breads and cereals; and fortified cereals. Zinc is Part of many enzymes; needed for making protein and genetic material; has a function in taste perception, wound healing, normal fetal development, production of sperm, normal growth and sexual maturation, immune system health and is found in meats, fish, poultry, leavened whole grains, vegetables. Iodine is found in thyroid hormone, which helps regulate growth, development, and metabolism and is found in seafood, foods grown in iodine-rich soil, iodized salt, bread, dairy products. Selenium and antioxidant is found in meats, seafood and grains. Copper is part of many enzymes and is needs for metabolism. It can be found in legumes, nuts and seeds, whole grains, organ meats, drinking water. Manganese is also part of many enzymes and is found widespread foods, especially plants. Fluoride is involved in formation of bones and teeth and helps prevent tooth decay. Fluoride is found in fish most teas and drinking water. Chromium works with insulin very closely to regulate glucose levels and is found in unrefined foods, especially liver, brewer's yeast, whole grains, nuts, cheeses. Molybdenum is part of some enzymes and is found in legumes; breads and grains; leafy greens; leafy, green vegetables; milk and liver.
Water is very important to every function in the body. It maintains proper body temperature and prevents dehydration. Water is essential in transporting nutrients and waste products and is and is necessary for digestive, circulatory, absorption and excretory functions.
Dehydration occurs when you use or lose more fluid than you take in, and your body doesn't have enough water and other fluids to carry out its normal functions. Early symptoms of dehydration include thirst, headache, fatigue, loss of appetite, dry eyes and mouth, and dark-colored urine. As dehydration worsens, it causes nausea, difficulty concentrating, confusion, and disorientation. To prevent dehydration, drink plenty of fluids and eat foods high in water such as fruits and vegetables. Fluids can be acquired not just from water but also from other beverages and foods.