Water

Major part of bone structure

Oxygen distribution in the body as part of hemoglobin in red blood cells.

Enhances insulin activity to release energy from glucose.

Table salt (sodium chloride).

Thirst mechanism lags behind dehydration. Body already needs 1-2 cups of water by the time you feel thirsty.

Osteoporosis. Bone density reduced, making bones porous and fragile.

Anemia - fatigue, irritability, pale skin, reduced cognitive function in children.

Part of hemoglobin, collagen, enzymes.

Fortified (iodized) salt, seafood.

Too much water consumption disturbs normal body fluid composition

Milk, yogurt, cheese, leafy greens, fortified foods (plant milks, orange juice). Calcium in food sources is better absorbed by the body than calcium in supplements.

Heme - meat, fish, poultry
Non-heme - vegetables, legumes, dried fruit, whole or enriched grains

Helps make teeth resistant to decay.

Protein foods

Maintains fluid balance (outside cells), blood pressure

Bone density builds until mid-thirties, then begins to decline. Weight-bearing physical activity prevents bone loss.

Heme iron (from animal sources) is better absorbed by than non-heme iron (from plant sources).

Component of thyroid hormones that regulate basal metabolism.

Processed foods, table salt,

Maintains fluid balance (inside cells)

Female, older age, menopause, Caucasian, sedentary lifestyle, inadequate calcium and vitamin D intake.

A source of vitamin C consumed at the same time.

Bone structure, enzymes, nerve/muscle function, blood clotting, immune system.

Protein foods.