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.
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