Sodium & Health Overview

Sodium

• Maintains fluid balance and assists in nerve impulse transmission.
• Influences muscle contraction and relaxation.
• Recommended intake is 1,500 to 2,400 mg/day; average American intake ranges from 2,300 to 6,900 mg/day.
• Excess sodium can lead to high blood pressure and fluid retention.
• Reduce sodium by eating fresh foods, limiting processed foods, and experimenting with seasonings.

Calcium

• The most abundant mineral in the body, with 99% stored in bones.
• Essential for bone health.
• Daily requirement for males and females aged 19-50 is 1,000 mg.
• High-calcium foods include yogurt, milk, fortified juices, and sardines.

Iron

• The most common nutritional deficiency worldwide.
• 70% of the body’s iron is in hemoglobin; essential for oxygen transport.
• Heme iron is found in animal products; non-heme iron is in plant products.
• Inefficient iron uptake may result from poor diet, malabsorption, or limited sunlight exposure.

Vitamin D

• Vital for bone health; aids calcium absorption.
• Deficiency can lead to osteomalacia or osteoporosis.
• Daily sunlight exposure of 10 minutes is beneficial; find in fortified milk, tuna, and salmon.
• Supplements may be necessary, but consult a doctor before use.

Vitamin E

• Crucial for the health of red blood cells, muscles, and tissues.
• Deficiency and toxicity are rare, but it can act as a blood thinner.
• Found in vegetable oils, whole grain cereals, and nuts.

Vitamin K

• Key for blood clotting and bone health.
• Primarily produced in the intestines.
• Dietary sources include leafy greens (spinach, kale) and cruciferous vegetables (cauliflower, broccoli).

Water-Soluble Vitamins

• Includes B vitamins (B-1, B-2, B-3, B-6, B-12, folic acid, pantothenic acid, biotin) and vitamin C.
• Thiamin (B-1) supports energy conversion; deficiency can cause fatigue and nerve damage.
• Riboflavin (B-2) aids metabolism; deficiency may lead to dry skin.
• Niacin (B-3) supports energy production; severe deficiency can cause dermatitis and dementia.
• Pyridoxine (B-6) involved in protein metabolism; deficiency can cause nervous system disorders.
• Cobalamin (B-12) is essential for nervous system health; found exclusively in animal products.
• Folic acid is vital for red blood cell formation; deficiency can result in anemia.

Vitamin C

• Aids bone health, blood vessel integrity, and iron absorption.
• Rare deficiencies are observed.
• Rich sources include citrus fruits, berries, and tomatoes.

Minerals

• The body requires 22 minerals, divided into major (e.g., calcium, sodium) and trace (e.g., iron, zinc) categories.

Fat-Soluble Vitamins

• Include vitamins A, D, E, and K.
• Excessive intake can lead to toxicity as they are stored in the liver and fat tissues.

Vitamin A (Retinol)

• Essential for vision, skin health, and bone maintenance.
• RDA is 900 micrograms for men and 700 for women.
• Sources include liver, eggs, and orange/yellow fruits and vegetables.

Vitamin D – "The Sunshine Vitamin"

• Crucial for the formation and maintenance of bones and teeth.
• Recommended intake increases with age; 5 mcg until 50, 10 mcg from 50 to 70, and 15 mcg for those over 70.
• Deficiencies are increasingly recognized as a health concern.