The Importance of Sodium
Salt offers many benefits to our body when taken properly, to keep our active and ready to defend external to the body threats immune system, but if we abuse too much salt can cause us dangerous setbacks to our body and is that too, also to understand how to properly consume this spice, we must know what to choose.
- 1 What is sodium?
- 2 Equivalence Sodium Salt
- 3 Why sodium is important?
- 4 What is the right amount of sodium intake by humans?
- 5 Avoid processed to control sodium intake
- 6 Dangers of excess sodium
- 7 Low levels of sodium can also be harmful to health
- 8 Types of salt that we can buy
- 9 Sea salt or Himalayan pink salt is the best choice …
What is sodium?
Sodium is an essential for humans mineral, which incorporate through diet, absorbing then move to the liquid phase of the organism, because it influences the movement of fluids encountered within the tissues and vascular level, especially being located in the extracellular medium.
In this medium, the sodium concentration is subject to the total amount of mineral, like the amount of water is in the liquid phase, distributed by tissues and vascular system, taking into account that the concentration of sodium It exists in said medium, is comparable to that found in the blood.
Moreover, this electrolyte plays a key role in the overall functioning of the human body and health of it, to contribute to the homeostasis of the organism, mainly in fluid management and blood pressure.
Equivalence Sodium Salt
Although seemingly identical terms, they are not: molecularly speaking, the salt is sodium chloride, indicating a molecule are present and sodium chloride. While half of the molecule is sodium salt, is not half by weight, so it can not be merely halving the weight of salt to find the equivalent sodium.
Sodium is about 40 weight percent salt, and chloride 60 per cent.
If we want to know how many milligrams [mg] sodium are X [mg] salt, then multiplied by 2.5, and dividing by 1000
- 300 mg sodium
- 300 x 2.5 = 750
- 750/1000 = 0.75g salt
300 mg sodium are equivalent to 0.75 g of salt
Why sodium is important?
Sodium is an electrolyte that plays a key role in hydration. Sodium works to push the water into the cells while potassium pushes waste out of the cells. This balance helps prevent dehydration and promotes healthy cell function. In addition sodium is necessary for nerve function, muscle function and maintaining healthy blood pressure.
However, as to the amount of sodium in the body, it is sometimes frowned upon for his contribution to the possible occurrence of high blood pressure, although as we have discussed above, it is necessary for body functions of a human being like cell, nerve and muscle
Minerals in the body
Considering that in situations where the body is missing or present very low levels of this mineral in the fluid outside cells, can produce a very dangerous involvement called hyponatremia, which is avoidable.
What is the right amount of sodium intake by humans?
This makes us realize ourselves this question, according to the World Health Organization (WHO), the recommendation for sodium intake is not exceeded 2.500 to 5000 milligrams per person per day, which equals about one tablespoon table salt.
Remember that many fresh food we eat contain high levels of sodium in their chemical composition, such as cheese, which has high concentration of the mineral; also eggs, fish and meats have sodium in composition, but generally speaking most products in more or less contain it.
Avoid processed to control sodium intake
However, experts say, the really harmful when ingested sodium are processed foods and all this must be considered to control consumption and the correct approach and recommended amount. For people with high blood pressure should limit their intake to 1,500 milligrams per day and the minimum requirement of sodium for proper body functioning is 500 milligrams per day per person.
Opt for healthy eating habits simplify this problem. So, if you base your diet on Real Food, you will not have such disputes, with normal sodium intake much easier.
Dangers of excess sodium
Excess sodium can cause high blood pressure or hypertension, which is a risk factor for heart disease, stroke and kidney failure. It’s good to familiarize yourself with processed food labels and check sodium content. Some canned soups have 1,000 mg of sodium per serving. Further limit salty foods at the table.
Because of this it is important to become familiar with the labels found in processed foods to reduce consumption if necessary or do so responsibly, but not having that permanent panic sodium intake.
Low levels of sodium can also be harmful to health
What most people are unaware of is that low sodium levels turn out to be detrimental to the normal functioning of the body. In this regard, it is evident that persons performing steadily and prolonged physical activity, such as athletes, may have low levels of sodium sweat loss, although it may have symptoms such as fatigue, muscle cramps, weakness, poor memory or dehydration.
The amount of sodium in the body is important because being an electrolyte represents and plays a primary role.
Contributes push water into the cells, while potassium makes the waste out of the same; going from this process, there is a balance to facilitate the prevention of dehydration and promote the function of healthy cells, coupled with that is necessary for the reactivation of the neural system or a more intense brain activity, as well as help muscle function properly occur, and blood pressure stays healthy.
We can see the relationship of sodium to sports performance, especially in high – intensity activities, and thus know the concept of sodium-potassium pump.
Types of salt that we can buy
As we know, usually we find two different types of salt in supermarkets or grocery stores: refined salt and sea salt. In the first case, despite being the most common being used to flavor and keep cooked or precooked for being an excellent preservative food it is less healthy for our body and its abusive consumption which can cause the problems previously exposed beyond that add flavor to dishes in which it is used.
Sea salt or Himalayan pink salt is the best choice …
Himalayan salt is considered the purest of all and minimally processed, being composed based minerals such as calcium, potassium, magnesium oxide, sulfur, iron, manganese, fluorine, iodine, zinc, chromium, among other natural components; important trace elements for inter alia have good bone health.
This, besides being free of contaminants that can be found in the market.
His presentation is usually in the form of “pink glass” so it can be ground before eating and is the best for consumption because unlike the typical table salt, is not chemically treated. Moreover, it is also used to relieve rheumatic pains, skin problems, skin revitalizing, relaxation, nasal decongestion and acne treatment as exfoliating and detoxifying.
Both the Navy and the Himalayan salt, are the best choice, because that by staying in a more natural (sea salt for example is dried in the sun), this salt is not only an important contribution sodium, but also iodine and other minerals significant body.
Also, they work to solve problems of respiratory system such as asthma, achieving relieve inflammation of the lungs; also they help regulate high levels of cholesterol, making the free and healthy circulatory system. Also, sea salt is well known for relieving dry skin or irritated, because water baths sea salt protect the skin and relaxes effect occurs because the action on our body helps develop melatonin and serotonin, hormones that prevent stress and depression.
By having a more powerful flavor, does not need so much and allows it to be enjoyed the benefits without having to overdo it too when used as seasoning, because despite being much better than the commonly used refined salt for seasoning dishes, not be consumed more than previously recommended in this article, because their inherent risks are still present if we are not aware of proper consumption and use of its benefits. In conclusion, we say, salt if moderately but necessary. Not only their relationship to cardiovascular disease is not as proven but their drastic reduction could be more harmful than beneficial.