Minerals

Make up 4-5% of your body weightMostly become part of your body structureOften team up with vitamins in chemical

reactionsAre classified as: Major Minerals ( performs special duties in

body) or Trace Minerals ( you need smaller amounts)

Major Minerals

Team 1 – Calcium, Phosphorus and Magnesium

work together to make strong bones and also have individual roles to play in helping our bodies function well.

Major Minerals

Team 2 – Sodium, Chloride and Potassium

work together to keep our fluid levels in balance

and are also known as electrolytes.

The fluids inside and outside of cells must be in balance to keep cells from bursting or collapsing. Cells cannot control fluid flow but they can move electrolytes as needed. Since electrolytes attract fluid, they pull fluids with them to new locations and this helps prevent cell damage.

Individual Roles of Electrolytes

Sodium helps with muscle and nerve actions regulates blood pressure

Chloride helps transmit nerve signals maintains the acidity level needed in the stomach to digest food

Potassium helps maintain a steady heartbeat helps with muscle and nerve action helps maintains normal blood pressure.

Getting too much potassium is not considered a problem but experts agree that too much sodium is.

Too Much of a “Good Thing”

Since table salt is a combination of sodium and chloride you get both of these minerals when you eat. Salt occurs naturally in foods, people put it to their food before eating and it is added by food processors to canned foods, meats, frozen foods, baked goods, etc.

The average American gets 11% of his or her salt from the salt shaker, 12% from nature, and 77% from processed foods.

Too Much of a “Good Thing”

Hypertension or high blood pressure has been linked to high salt intake. This condition can lead to heart disease and strokes.

(Sodium holds onto fluids and this additional fluid puts pressure on the walls of the veins and arteries as the heart beats.)

1 out of every 3 American adults has high blood pressure.

Too Much of a “Good Thing”

The average American consumes 4800 mg of sodium daily. (2 rounded teaspoons)

How much sodium do we NEED to consume everyday? 500 mg (1/4 teaspoon)

Health experts recommend eating no more that 2400 mg of sodium per day. (1 rounded teaspoon)

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Getting Less of a “Good Thing” or Suggestions for Limiting Sodium

Intake

Read the labels and choose items with less sodium.

Eat less processed food. (Convenience foods)Do more of your own cooking. Choose foods

naturally low in sodium: fresh meats, fruits and vegetables.

Add less salt when preparing meals, substitute herbs, spices and lemon juice. Reduce use of condiments (catsup, mustard, soy sauce). Do not place salt shakers on the table.