We all know the harm of consuming too much salt on our health. Also, it is time to learn to control your intake to protect yourself from the risks of cardiovascular diseases, osteoporosis, or kidney diseases.

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Salt, sodium, and potassium: what relationships?

Used since the Middle Ages, salt has the main objective of enhancing the taste of our meals: we speak of flavor enhancer. Of marine origin, it is harvested in salt marshes located near the sea or in seas of rock salt. Salt is necessary for the proper functioning of our organism. But since it is not made naturally by our body, it must come from our diet. It should be known that this product contains several minerals, among which is sodium.

This is another mineral that is indispensable in the state of hydration of the organism. It is found in the blood and extracellular fluid that encloses the cells. Sodium will allow the cells to pass all the nutrients they need for their proper functioning. After integration into the cell, the sodium has finished its work and must then be evacuated, otherwise, the cells would remain swollen. It is at this stage that potassium comes in, which will facilitate the removal of the mineral through a mechanism of"pumps".

It will be understood, for better health and well-regulated blood pressure, it is necessary to have a balanced ratio between sodium and potassium. The whole issue of our diet therefore lies in the quest for this perfect balance: less sodium, enough potassium.

WHO recommendations

Our current diet is marked by too much salt, resulting in an imbalance between the amounts of sodium/potassium. This has adverse health impacts. High salt intake is effectively a source of cardiovascular disease and high blood pressure. Excess can lead to stomach cancer.

But that's not all. Too much salt could promote the appearance of osteoporosis. To avoid all these health problems, who has issued its recommendations on the ideal consumption of this condiment. Thus, an adult person should consume only 5 g of salt per day, equivalent to 2 g of sodium. Children's consumption, on the other hand, depends on their energy expenditure, weight, and height.

Does it then reduce its salt intake?

Sodium is naturally present in various foods. However, it is industrial foods that contain a lot of it, like appetizer cakes or chips. It is advisable to give preference to vegetables "without added salt" and lean poultry or fresh fish rather than vacuum cured meats or vacuum-packed meats. Instead of salt, you can use spices or herbs to enhance the taste of your dishes.

To increase the level of potassium in your body, rely on certain particular foods. At the vegetable level, spinach, broccoli, squash, and cabbage are advised. On the fruit side, stock up on dried apricots, pineapples, citrus fruits, and bananas. It is also recommended to consume oleaginous fruits such as hazelnuts and almonds as well as legumes such as lentils, dried peas, or dried beans.