Salt & Electrolytes

Salt & Electrolytes

WTF is Table Salt? When we think of salt, we typically think of table salt, or sodium chloride. Table salt is about 97% sodium chloride and 3% other things like anti-caking agents. No, salt will not turn into a delicious cake if anti-caking agents such as magnesia,...

Sulfur

Key Concepts No recommended intake or upper level limit intake is given for sulfur Methionine and cysteine are amino acids containing sulfur Deficiency may be more prevalent in vegans not consuming a variety of vegetable protein sources Food Sources: Eggs, legumes,...

Phosphorus

Key Concepts RDA – 700 mg/day (adults) UL – 4,000 mg/day Deficiency is Rare – Men consume 1,602 mg/day & women 1,128 mg/day on average Plants and seeds contain phytates which inhibit absorption of phosphorus Food Sources: Salmon, dairy, liver, beef, chicken, eggs,...
Calcium

Calcium

Key Concepts Adequate Intake for adults (19-50 years old): 1,000 mg/day Upper Intake Level for adults (19-50 years old): 2500 mg/day Absorption varies between food sources – calcium in cruciferous vegetables is well absorbed; calcium in fortified products not as...
Magnesium

Magnesium

Key Concepts 75% of Americans are likely to be deficient in magnesium Adequate intake – 400-420 mg/day for men & 310-320 mg/day for women Tolerable Upper Intake Limit (UL) – 350 mg/day through supplementation only; magnesium from food can be excreted...
Potassium

Potassium

Key Concepts Nearly 100% of Americans are deficient in Potassium AI – 4,700 mg/day UL – not established (toxicity does not occur due to food but can with supplementation) Toxicity is serious – because of this potassium supplements are capped at 99mg/serving Food...

Recommended Intakes

Intake recommendations for nutrients are set by the Food and Nutrition Board (FNB) at the Institute of Medicine (IOM). Dietary reference Intakes (DRIs) is the general term for a set of reference values used for planning and assessing nutrient intakes of healthy...
Sodium

Sodium

Key Concepts Adequate Intake – 1,500 mg/day (or 3,600 mg of salt) Upper Level Intake – 2,300 mg/day (1 teaspoon of salt) Food sources – processed foods primarily Intake of Sodium for Americans – 3,400 mg/day 75% of intake comes from processed foods; 15%...

Almond Butter v. Chia Seeds – Quick Info

Food investigated: Almond Butter Chia Seeds What types of fatty acids does it contain? Be specific.1 2 1 Tbsp contains the following fatty acids profile: Total Fat: 9.5 g Saturated Fat – 0.9 g Monounsaturated Fat – 6.1 g Polyunsaturated Fat – 2.0 g Omega-3 Fatty acids...
Sustainability of Global Fisheries

Sustainability of Global Fisheries

We should be concerned about the sustainability of global fisheries. According to the United Nations Food and Agriculture (FAO), 52% of the 600 marine fish stocks they monitor are fully exploited, meaning fisheries are operating at or close to an optimal yield level...