Function of sodium in our body

The Importance of Sodium in Nutrition

An adult body contains approximately 120 g of sodium. Most of this is present in the extracellular fluid. Extracellular fluid refers to the fluid outside the cell just as intracellular fluid refers to inside the cell. One example of extracellular fluid is blood plasma. We may remember that blood has two parts cells and plasma. The term plasma refers to the fluid part of the blood

Functions

Some of the important functions of sodium are listed below:

a.     Regulating the balances of extracellular and Intercellular fluid: Sodium, the principal mineral in the extracellular fluid, is responsible for maintaining the fluid balance. By fluid balance we mean the process of maintaining a balance between the fluid present within the cells (intracellular) and that circulation outside the cells (extracellular). Sodium along with potassium (another mineral) helps to maintain this balance.

b.    Regulating the alkalinity  and acidity of the body fluids: Sodium tends to make the body fluids alkaline. Another mineral namely chloride present in the body fluids tends to make acidic. Sodium combines with chloride in the fluid and together they help maintain the balance between the alkalinity and acidity of the body fluids.

c.     Aiding the contraction of muscles and Regulating the passage of substances: Into and out of the cell.

Food sources: We are familiar with common table salt which is nothing but sodium chloride. Common table salt is the principal source of sodium in our diet. One teaspoon of salt provides almost 2000 mg sodium. Other rich sources of sodium of sodium include milk, egg white, meat, poultry, fish amount there animal foods and green leafy vegetables (such as spinach, fenugreek leaves) and pulses among the plant sources.

The Importance of Potassium in Nutrition

 It is present in twice as much amount as sodium in the body. Approximately 250 g of potassium is contained in the body and most of this is present in the cells.

a)     Regulation of the balance of intracellular and extracellular: It along with sodium help maintain fluid balance within the cell and outside the cell. On the other hand is the principal mineral in the intracellular fluid.

b)    Regulation of the alkalinity of the fluids: It like sodium is alkaline. It combines with chloride which is acidic and together they help maintain the acidity.

c)     Role in muscle activity: It has a significant role in the activity of skeletal and heart muscle. It helps in the transmission of messages which results in the contraction of muscle tissue.

Food sources: It is widely distributed in food. Meat poultry and fish are good sources. The water of the tendent coconut is the best source of the potassium. Whole grain cereals also provide some amounts of potassium.

Chloride:

The body contains approximately 100 g of chloride and most of this found in the extracellular fluids. The rest of the chloride is present inside the cells.

Functions:   

a)     Regulation of the balance of intracellular and extracellular fluid: - Potassium along with sodium helps maintain fluid balance within the cell and outside the cell. Sodium is the main mineral present in extracellular fluid.

b)    Regulation of the alkalinity/acidity of body fluids: - Potassium, like sodium, is alkaline. It combines with chloride which is acidic and together they help maintain the acidity / alkalinity of body fluids.

c)     Role in muscle activity: - Potassium has a significant role in the activity of skeletal and heart muscle. It helps in the transmission of messages which results in the contraction of muscle tissue.

Food Sources:

Potassium is widely distributed in foods, Meats, poultry and fish are good sources. Among the plant foods, pulses, fruits, vegetables especially the green leafy vegetables are good sources of potassium. The water of the tender coconut is, bananas, potatoes, carrots, tomatoes and lemons contain appreciable amounts of this mineral.

Absorption and excretion: - Potassium gets absorbed from the upper part of the intestine. The absorbed potassium then gets used up to perform the various body functions.

Magnesium

The Importance of Magnesium in Nutrition

Human body contains approximately 20-25 gms of magnesium in adult body. Magnesium is essential for every biochemical process that takes place within the body.

Functions of Magnesium

Ø  Magnesium is vital for turning food into energy for the body, as well as helping in the release of insulin, which regulates blood sugar levels.

Ø  Magnesium helps to repair and maintain body cells.

Ø  Magnesium controls the movement of calcium in and out of cells. It is important for strong bones and teeth.

Food Sources of Magnesium

Ø  Milk and dairy foods, nuts, peanut butter, cheddar cheese, and whitefish

Ø  The magnesium content of plants varies considerably with how much magnesium is in the soil where the plants are grown.

Ø  Much of the magnesium content in food is lost during processing – milling removes approximately 59% of the magnesium from whole wheat.

Ø  Cooking foods in water also causes magnesium to leach out during the cooking process.

Food Sources of Magnesium
Beans black	120 mg
Brocolli Raw	22 mg
Nuts, peanuts	64 mg
Oysters	49 mg
Plantain raw	66 mg
Rockfish	51 mg
Seeds, pumpking, squash	151 mg
Soy milk	47 mg
Spinach cooked	157 mg
Tofu	37 mg
Whole grain ceral	24 mg
Whole grain cereal cooked	56 mg
Whole wheat bread	24 mg

RDA Of MAGNESIUM
Childern	Age	4-6	200 mg
		7-10	250 mg
Males	Age	15-18	410 mg
	Age	19-24	400 mg
	Age	25-50	375 mg
Females	Age	15-18	300 mg
	Age	19-24	300 mg
	Age	25-50	300 mg

Deficiency and Disease of Magnesium

Ø  Abdominal obesity: If you are magnesium deficiency, you are probably carrying extra weight . That's one of the hallmark signs of metabolic syndrome that causes fat to be stored in dangerous areas, such as deep in the abdomen or around the liver, muscle, and heart tissues.

Ø  High cholesterol level: Magnesium deficiency increases triglycerides and bad cholesterol levels, while decreasing the level of good cholesterol.

Ø  Diabetes: If you have low magnesium levels in you blood, study shows that magnesium deficiency can cause insulin resistance and eventually type 2 diabetes.

Ø  High blood pressure: High blood pressure could be significantly lowered by a diet high in magnesium, potassium, and calcium, and low in sodium and fat.

Functions of Iron

Importance of Iron in Nutrition

Iron is a present in the body to the extent of 3-5 g. Iron is essential for life. It is a component of hemoglobin, the red pigment in blood that transports oxygen to the cells and removes carbon dioxide from the cells.

Functions of Iron

Ø  Oxygen Transport: - Iron is a major constituent of a red-colored compound called hemoglobin present in the blood. Iron is a vital component of red blood cells. Hemoglobin carries oxygen from the lungs to the tissues and in turn helps in carrying carbon dioxide from the tissues to the lungs.

Ø  Provision of oxygen for muscle contraction: - Iron is also present in the muscle in the form of myoglobin. Myoglobin has the capacity to store oxygen. This oxygen is used for muscle contraction and for other immediate needs of the muscle cells.

Ø  Promotion of oxidation within cells: - Iron facilitates the complete oxidation of carbohydrates, fats and proteins within the cell. The role of iron in oxygen transport and release of the energy locked up in these molecules. The role of iron in oxygen transport and release of energy is now clear to you. Energy is required for the various physical activities we perform every day.

Ø  Maintenance of specific brain functions: - like immediate memory, capacity to learn and attention span.

Food Sources of Iron

Liver is an excellent source. Green leafy vegetables,( like mustered leaves, mint leaves), cereals, pulses. Boiling vegetables can reduce the iron content by 20%. Caffeine interferes with the iron absorption in the body. Avoid drinking caffeine along with iron-rich foods or supplements. Absorbability of iron from foods varies widely: The "organic" iron found in red meats is considered the most absorbable (10 - 30%). Plants contain "inorganic" iron, of which only 2 - 10% is absorbed in the digestive tract.

Food Sources of Iron
Flesh Foods
Liver(sheep)		6.3 mg/100g
Mutton(Muscle)		2.5 mg/100g
Green Leafy Vegetables
Mustard leaves		16.3 mg/100g
Mint		15.6 mg/100g
Bathua		4.2 mg/100g
Amaranth leaves		3.5 mg/100g
Lettuce		2.5 mg/100g
Fruits
Watermelon		7.9 mg/100g
Raisins		7.7 mg/100g
Dates(dried)		7.3 mg/100g
Apricot(dried)		4.6 mg/100g
Phalsa		3.1 mg/100g
Cereals
Rice flakes		20.0 mg/100g
Bajara		8.0 mg/100g
Wheat(whole)	5.3 mg/100g
Wheat flour(whole)	4.9 mg/100g
Ragi	3.9 mg/100g
Pulses
Soyabean		10.4 mg/100g
Moth beans		9.5 mg/100g
Cowpea(lobia)		8.6 mg/100g
Lentil		7.6 mg/100g
Peas(dry)		7.1 mg/100g
Horse gram		6.8 mg/100g
Bengal gram (dal)		5.3 mg/100g
Bengal gram(whole)		4.6 mg/100g
Jaggery(cane)		2.6 mg/100g

RDA OF IRON
Childern	Age	4-6	10 mg
		7-10	10 mg
Males	Age	15-18	18 mg
		19-24	10 mg
		25-50	10 mg
Females	Age	15-18	18 mg
		19-24	18 mg
		25-50	10 mg

Deficiency and Disease of Iron

Ø  Women are usually at a higher risk of iron deficiency because of blood loss through monthly menstrual cycles.

Ø  Iron is one of the top six nutrients that are found to be commonly deficient in people globally.

Ø  Iron requirements increase for pregnant women, who produce more red blood cells to supply the growing fetus with oxygen and nourishment.

Functions of Chromium

The Important of Chromium in Nutrition

Chromium helps to control blood sugar levels. It may also aid in reducing physiological hunger symptoms and play a role in breaking down fat.

Functions of Chromium

Ø  Chromium is involved in the production of energy from fats and carbohydrates.

Ø  Chromium is believed to work with the hormone insulin to control sugar levels in the body and aid in lowering cholesterol levels.

Food Sources of Chromium

Ø  Brewer's yeast, egg yolk, meat, cheese, whole grains, spinach, and bananas

Ø  The milling step during the processing of grains may remove as much as 83% of the chromium.

Ø  This chromium is not replaced during the enrichment process.

Food Sources of Chromium
Egg Yolk	183 mcg
Yeast	112 mcg
Beef	57 mcg
Cheese	56 mcg
Liver	55 mcg
Wine	45 mcg
Bread, Wholemeal, wheat	42 mcg
Black pepper	35 mcg
Rye Bread	30 mcg
Chilli Fresh	30 mcg
Apple peel	27 mcg
Potatos old	27 mcg
Oysters	26 mcg
Potatos new	21 mcg
Margarire	18 mcg
Cornflakes	14 mcg
Butter	13 mcg
Spinach	10 mcg
Oranges	5 mcg
Apples	1 mcg

Deficiency and Disease of Chromium

People who exercise frequently, the elderly, people who tend to gain weight easily, and those who consume high amounts of processed foods may want to ensure adequate intake of chromium.