Chloride and potassium belong to a group of nutrients referred to as major minerals. Major minerals are given their name because you need large amounts of them in your diet. In addition to their classification as major minerals, chloride and potassium are also electrolytes, which are substances that carry an electrical charge. This charge is responsible for many of the benefits of chloride and potassium minerals.
Benefits of Chloride
Chloride, which contains a negative electrical charge, works tightly with other electrolytes to maintain fluid balance and acid-base balance in your body. Most of the chloride in your body is in your blood and in the fluid outside of your body cells. Chloride moves in and out of your cells when necessary to maintain the proper balance of fluid and electrolytes. When the pH of your blood changes, chloride acts as a buffer, which is a substance that neutralizes your blood. If your blood becomes too acidic or too base, chloride will bring the pH of your blood back to neutral.
Chloride also comes together with acids in your body to form hydrochloric acid, an important digestive fluid that breaks down food in your stomach.
Chloride Needs
Men and women between the ages of 14 and 50 should aim for 2,300 milligrams of chloride per day. Adults between 51 and 70 require 2,000 mg daily, and adults over 70 should consume 1,800 mg daily. Most of the chloride you obtain from your diet is in the form of sodium chloride, or table salt. Celery, lettuce, olives, tomatoes and rye also contain chloride. According to Lab Tests Online, most Americans easily meet their chloride needs and consume more of the mineral than is necessary.
Benefits of Potassium
Unlike chloride, potassium contains a positive electrical charge. This positive charge helps the mineral maintain proper water balance between the inside and the outside of your cells. The charge of potassium also allows it to play an important role in muscle contraction and the transmission of nerve impulses. Because potassium is involved in muscle contraction, it plays a vital role in your heartbeat. Potassium also ensures that enzymes, which are substances that trigger chemical reactions to take place, work properly.
Potassium Needs
To ensure that you are able to reap the benefits of potassium, you must consume adequate amounts every day. Both adult men and women should aim to consume 4,700 mg of potassium daily. Good sources of potassium in the diet include bananas, tomatoes, sweet potatoes, avocados, cantaloupe, lima beans, salmon, cod, chicken and citrus juices.
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