How Much Sodium Should You Consume In A Day?


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?

  Why sodium is needed 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.

  Dangers of Malnutrition of Sodium ] 9 </a>). But if you totally avoid sodium consumption from natural sources of food, you may suffer from hyponatraemia that can cause the following symptoms: </li>
<li>  </li>
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<li>  muscle cramps and muscle weakness </li>
<li>  confusion </li>
<li>  headache Irritability </li>
<li>  Fall </li>
<li>  Coma </li>
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<p>  So what is the adequate amount of sodium you can consume a day? Here's what experts recommend. [19659904] How much sodium is consumed a day </h2>
<div id=  How much sodium is consumed per day

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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.

    Conclusion

    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.

    References

    1. " Sodium " Progress in Nutrition, American National Library of Medicine.
    2. " 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.
    3. " 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
    4. " How Much Sodium Should Eat A Day? First appeared on STYLECRAZE

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