Did you know that high sodium and low sodium intake can affect your health? Consuming large amounts of sodium can cause high blood pressure and heart disease. Less than this can cause seizures and coma. So, it is important to find a medium field for your daily intake of sodium.
How do you know if you consume too much or too little sodium? How much sodium do you need to consume a day? This article answers these questions and more. Keep reading!
Let's start with the most basic but important issue.
Why Do I Need Sodium For Health?
Sodium is needed for health as a basic mineral, a major cation (positively charged ion) of the fluid surrounding the cells. It helps to maintain the balance of body fluids and regulates blood pressure, muscle and nerve functions and cell homeostasis ( 1 ). So, you need to drain it from the foods you consume. The most common source of sodium is the salt (chemical name – sodium chloride), which is 60% chloride and 40% sodium (19459012) 2 ). Some other sources of sodium are listed in the next section.
Sodium Food Sources other than Salt
Sodium Sodium Sources other than Salt
Sodium Sodium Sources other than Salt
Sodium Sodium Salts
Sodium Sodium Salts, Sausage, snacks, biscuits, waffles, bacon, sardines, anchovies, salted pork, salted nuts, packed Indian snacks, pickled sauces, kiwi, packed sauces, mustard, ketchup, packed salad sauce , soy sauce, marinades, salty butter, quick pudding and cake, and restaurant food.
- Low-Sodium Foods 19659013] Fresh meat, fish, poultry, canned fish products / vegetables / beans, fresh vegetables, milk, yoghurt, cream cheese, low-sodium cheese, homemade ricotta cheese, and pasta made without added salt, low-sodium biscuits, low sodium tortillas, homemade salads and soups of added salt, vegetables without sauces, desserts without much salt, homemade mayonnaise and unsalted butter and margarine.
It is now clear that most packaged, processed and restaurant foods are loaded with sodium. So if you consume these foods every day, you will consume large amounts of sodium. But what if you eat foods that are not salty or contain added salt? Can you still consume more salt? Or less? Here's how you can understand.
How do I know how much sodium I consume?
The answer to this question is on the label of the ingredients you use to prepare your food. Check the label on the back of the packed foods you consume. You will find ingredients such as sodium citrate, sodium nitrate, sodium benzoate or monosodium glutamate (MSG). These are all sources of sodium besides salt (sodium chloride).
You should also check the portion size. If the portion size is, say, 3 ounces, and you consume 6 ounces, you consume twice the amount of sodium.
Finally, if you want to toss your vegetables with lots of soy sauce
NOTE: Some foods are not very salty (like blueberry)
Now the question is if sodium is a basic mineral, why and how does it affect your blood pressure? Find the answer to this in the next section.
How is sodium connected to blood pressure?
Excessive sodium in the blood causes the kidneys to hold water, and this retains the blood vessels, causing the arterial muscles to build stronger -balls, thus reducing the space for free blood and oxygen flow.The heart now needs to work hard to pump the blood.This increases blood pressure, causes blockage of the arteries and leads to heart problems ( 3 ), ( 4 ), sodium consumption raises blood pressure and increases the risk of CVD 5 ]  ) Reduction of sodium intake may help to lower blood pressure ( 7 ), ( 8 )
] The sensitivity of sodium differs from person to person. If you are sensitive to sodium, you will be at higher risk of high blood pressure and GC
On the other hand, consuming too little sodium can affect your health. Here's what can happen.  You need 500 mg of sodium (less than a teaspoonful) per day to keep your body functioning properly [ Shortages of Sodium Malnutrition
The American Heart Association recommends consuming about 1500 mg of sodium per day 9 ). You may feel feasible, but you will be shocked if you learn that the average American consumes about 3,000 mg – 3,500 mg of sodium per day. Therefore, reducing sodium becomes a bit difficult, especially for those who are accustomed to high amounts of sodium in their diet. Here are a few tips:
Tips on reducing sodium intake
# 1 Look for terms related to sodium on food packaging.
- Sodium Citrate, Sodium Nitrate, Sodium Benzoate or Monosodium Glutamate (MSG)
- Sodium or Sodium Free
- Very Low Sodium
- Reduced (or Less)
fresh vegetables and vegetables without starch.
Fresh vegetables (not packed) are great sources of vitamins, minerals and dietary fiber. Spinach and celery are good sources of sodium. Inclusion of vegetables in your diet will increase the feeling of satiety, and your desire for junk food will slowly give up.
# 3 Avoid using a salt shaker.
# 4 Avoid Packaged Foods
Packaged foods like salads, pre-mixed herbs and frozen foods are loaded with sodium. Instead, make a light salad with lemon juice, olive oil, chili peppers and a pinch of salt. Use Fresh Herbs and Fresh Products
# 5 Follow DASH Diet
DASH Means Dietary Approaches to Stop Hypertension. Following a diet DASH (if you are hypertonic and your doctor is approved) will help reduce sodium intake and high blood pressure.
To conclude, everything that is above or scarce can affect your health, especially if it is a substantial nutrient. Sodium is no exception. Your body needs it – but in the right quantities. So gradually reduce or increase your sodium intake and balance. You will feel better and you will not suffer from the dangers of excess or too little sodium in your body. Have questions? Post them in the comments box below.
- " Sodium " Progress in Nutrition, American National Library of Medicine.
- " Dietary Salt Intake and Hypertension " Electrolyte and Blood Pressure: E & BP, US National Library of Medicine. Sodium and blood pressure in children and adolescents: systematic review and meta-analysis of experimental and observational studies.
- " Dietary intake of sodium and arterial blood pressure. "Journal of Renal Nutrition, US National Library of Medicine. The effect of sodium intake on blood pressure associated with age and sex "Clinical and Experimental Hypertension, Part A, Theory and Practice, American National Library of Medicine
- " How Much Sodium Should Eat A Day? First appeared on STYLECRAZE
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