Chloride - A Key Nutrient For Fluid Balance

Chloride is a macromineral that is essential for fluid balance

, assists with metabolism and more. In this article I will be discussing chloride in greater detail and providing you with a summary of its main functions, the best food sources, the recommended daily allowances (RDAs) and the potentially adverse effects of consuming too much or too little.

1) DISCOVERY

Chlorine (the basis of chloride) was discovered in 1774 by Carl Whilhelm Scheele and named dephlogisticated marine acid. However, in 1807 Sir Humphry Davy discovered that dephlogisticated marine acid was actually a compound of a new element and oxygen. Following his discovery, Sir Humphry Davy named this new element chloride.

2) FUNCTION

Chloride has a number of roles in the body. It helps maintain fluid balance, normal blood pressure and normal blood volume. It also assists in digestion and metabolism. On top of this it helps the body absorb potassium (an important nutrient which promotes proper muscle contractions) and supports the production of glandular hormones. Finally, it helps remove toxins and waste materials from the body.

3) RDA

Adults require more chloride than children. Children aged between 0-6 years old need to consume between 180 milligrams (mg) and 300mg per day. For children aged 7-10 years old this requirement increases to a fixed 300mg per day. This requirement increases again to 750mg per day for children and adults aged 11 years and older.

4) FOOD SOURCES

There are a variety of foods which contain high levels of chloride. Table salt is by far the richest source containing 59900mg per 100g. Dairy products are also a good source of this nutrient with butter coming in at 1300mg per 100g and cheddar cheese coming in at 1060mg per 100g. Certain other foods including olives (300mg per 100g), prawns (2550mg per 100g) and wholemeal bread (860mg per 100g) also contain high levels of this nutrient.

5) OVERDOSE SYMPTOMS

Although there are is no set overdose level for chloride, extremely high levels of consumption have been linked with a number of negative symptoms. These include breathing problems, fluid being retained in the body and high blood pressure.

6) DEFICIENCY SYMPTOMS

Chloride deficiency can be caused by a number of factors on top of a low dietary intake. For example, certain diuretics can interfere with the absorption of this nutrient. Diarrhea, vomiting, sweating and surgery can also cause a deficiency by removing chloride from the body. When levels of this nutrient do become too low it can lead to muscle spasms and weakness.

by: Tom Parker

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