water and minerals

• what is water for?

  important for cells, tissues, blood and bodily system

  sources of water

  • watermelon, cucumber, carrot, tomato
• minerals - calcium

  building in the bones and other hard tissues like teeth

  during youth stage the body increases its bone density (strength) achieving peak bone mass if enough calcium is consumed during the years

  if not, osteoporosis (brittle bones) may develop later in life

  sources in food

  • dairy food - cheese, milk, yoghurt
  • salmon with bones eating
  • spinach, brocoli
• minerals - sodium

  regulations of fluids from body, including water and blood.

  sodium regulates balance between fluid in the cells (intracellular fluid) and fluid outside of cells (extra ellular fluid)

  sources food

  • salt
  • olives
  • fish and meat - pork
  • cheese

  high sodium levels can cause hypertension (high blood pressure), heart attack/ failure, stroke
• minerals - iron

  essential part of blood forms 'harm' part of haemoglobin, which is the oxygen carrying part of blood.not enough - may develop anaemia- characterised tiredness and weakness

  sources of iron

  • lean red meat
  • chicken
  • egg
  • fish
  • nuts
  • brown rice