Saturday 30 January 2016
Sodium 101: The Good, The Bad And The Really Bad
There is a lot written about sodium in the diet and
many people need to reduce the amount of sodium in the diet because of health reasons.
Sodium itself, however, isn’t bad for you and, in fact, is essential for human
life.
The Good
Aspects of Sodium
Sodium is the major extracellular cation, meaning that
it is found mainly outside of the cells and in the bloodstream. Sodium is
essential for the liquid in the extracellular tissues and bloodstream to stay
in their proper places. Sodium is also essential in several cellular processes
and acts along with chloride to regulate the potassium content of the cells.
Sodium is naturally found in many different types of
foods from which we get natural sources of sodium without having to add salt to
the foods we eat. Sodium is a necessary component of meat products and complex
carbohydrate foods like fruits and vegetables. When you eat these foods, you
naturally take in sodium, which is taken up by the gastrointestinal tract to be
used by the body. Again, it is not necessary to add sodium chloride (table
salt) to the diet in order to get enough sodium in your diet.
The Bad
Aspects of Sodium
Too much sodium can be unhealthy for you. If you salt
your food, your body will take all that it needs and the rest must be gotten
rid of through your kidneys. Along with the sodium your kidneys excrete, a
small amount of water must go along with the sodium in order to keep the sodium
in solution.
Junk food is a major carrier of excess sodium, where
fries, burgers, and even chicken are slated way more than is healthy.
Americans and people in other parts of world consume
on average 3,400 milligrams per day, an amount considered unhealthy by the US
Food and Drug Administration that recommends an upper limit of 2,300 milligrams
per day but no more. Notice this is a max limit, and not the recommended daily
allowance. It is also advised that certain people at risk should consume no
more than 1,500 milligrams per day.
If you eat too much sodium, you put your kidneys into
overdrive, trying to get rid of the sodium your body does not need. You can
dehydrate yourself by taking in too much sodium. Your kidneys will naturally
take out the sodium and water making urine that is high in sodium but also high
in water.
Dehydration can lead to abnormalities in brain
function and your cells will not work optimally. This is why it is not
recommended that you drink ocean water, which is hypertonic (high in sodium). You
will be drinking in water that is needed for sodium excretion and you will
eventually die from dehydration.
The Very
Bad Aspects of Sodium
Sodium can become the enemy of people who suffer from
hypertension or high blood pressure. Sodium in the diet increases the amount of
water and sodium in the bloodstream, raising the blood pressure because the
vessels are overloaded with salt and water.
Sodium is not good for people with high blood pressure.
Rather than have a salt shaker at the table, use a salt substitute such as
potassium chloride or, better yet, use other kinds of spices to make the food
flavorful without the use of salt. It means that you shouldn’t eat many canned
foods, such as canned vegetables or canned soups; these things are very high in
sodium and will raise your blood pressure even if you don’t add any salt.
Read food labels and keep your sodium intake down to
less than 2,300 milligrams per day. It may be difficult at first, but your
taste buds will adjust.
Labels:
body,
dehydration,
diet,
fruits,
high blood pressure,
junk food,
salt,
sodium,
soup,
unhealthy,
vegetables
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