Table of Contents
- 1 What is the best type of salt
- 2 How much salt should I intake per day
- 3 How to determine the amount of salt I am consuming
- 4 Amount of sodium-related products in the diet
- 5 Importance of sodium in body
- 6 Too Little Sodium Can be responsible for Downright Harm
- 7 How Much Sodium is Optimal
- 8 Major sources of sodium in diet
- 9 Share this:
What is the best type of salt
Salt is certainly good for you when it is of the right kind. It is better to consume regular processed salt than no salt. On the other hand, refined salt is known to be the bets option since it consists of traces of minerals. It is known to be free from additives at the same time.
Celtic Sea Salt, Himalayan Salt, and Real Salt is known to have almost same minerals present in them. There are three kinds of unrefined salt that are known to consist of traces of 60 inevitable minerals.
How much salt should I intake per day
The American Heart Association suggests that people should not consume salt more than 1500 mg on a daily basis. This specific level of salt is correlated to the decrease of blood pressure. This may be the cause of stroke, cardiovascular diseases, hypertension etc.
A significant decrease of salt in the diet may improve cardiac health considerably. On the other hand, blood pressure is also improved in a significant manner with the aid of salt.
The portion of sodium present in a specific amount of table salt includes:
- 1/4 teaspoon salt is known to contain 575 mg sodium.
- 1/2 teaspoon salt is known to consist of 1,150 mg sodium.
- 3/4 teaspoon salt contains 1,725 mg sodium.
- One full tablespoon of salt consists of 2,300 mg sodium
Studies reveal that Americans consume more than 3,400 milligrams of sodium on a daily basis. Though we do not consider to evaluate how much sodium we should intake on a daily basis, estimating the same may say no to a number of problems.
On a recent survey of 1000 adults, it was found that one-third of the population do not have the idea about the salt they are in taking whereas the other 54 percent do not have the estimation about the amount of salt they were in taking.
However, the idea of reducing sodium does not apply to people who suffer the loss of sodium in the form of sweat. These may include firefighters, competitive athletes, foundry workers and those who are exposed to a wider heat stress.
How to determine the amount of salt I am consuming
It is possible to determine the amount of salt a person consumes on a regular basis. You can do the same by looking at the Nutrition Facts label of the products. The amount of sodium present in the product is present in milligrams.
You can find the same in the ingredients of soda, salt, and sodium. The sodium present in the product is shown on the Nutrition Facts label in the form of sodium from salt and other ingredients consisting of sodium in the products. The products include sodium nitrate, sodium benzoate, monosodium glutamate, and sodium citrate.
Here are the sodium related terms which you can see on the top of food packages:
- Sodium-free : It indicates an amount of sodium less than 5 milligrams per serving. It does not contain any sodium chloride.
- Very low sodium: It refers to sodium serving as less as 140 milligrams.
- Reduced sodium: It signifies an amount of sodium which is 25 percent less than the normal level of sodium.
- Light in sodium: Here, the count of sodium is decreased by 50 percent per serving.
Light: This kind of sodium reduced products is known to be of low fat and lesser calories. Here, sodium is decreased by about 50 percent per serving.
You can use a sodium tracker for keeping a track on the amount of sodium you are consuming on a daily basis. You can jot down your daily food which may be a garlic bread, blueberry muffin for breakfast, night’s spaghetti etc. You should write down the consecutive sodium amount present in each of the product.
The amount of sodium in particular food products may be varied in accordance with the restaurant or brand. As the day came to an end, you will find easy to evaluate the amount of sodium consumed. So, depending on that, you can make choices of reducing the amount of sodium. At times, a few adjustments can lead to exceptional results and thus enhance the overall health.
Importance of sodium in body
Sodium is an electrolyte that is found in the body of human beings. There are many food products that are known to consist of a smaller portion of sodium in a natural manner. Most of the sodium required in the diet comes in the form of salt itself. Sodium aids in binding water in the body.
It also assists in maintaining the proper and right balance of extracellular and intracellular fluids in the body. It also helps in sustaining the electrical gradients in the different cell membranes. This is essential for the purpose of contracting muscles, transmission of nerves and several other functions.
To be precise, the functioning of the body is not possible without the presence of sodium. Increased sodium in the blood helps in binding more water. Thus, sodium helps in enhancing the blood pressure at the same time. In the case of elevation in the blood pressure, the heart should work harder with an eye to pushing the blood across the body.
High blood pressure contributes to being the primary cause for several diseases such as kidney failure, stroke and heart diseases.
- Does reducing sodium in the diet actually work
Nutritionists and physicians suggest cutting back on sodium as it is believed to decrease the risk of the diseases. However, it should be kept in mind that blood pressure is not the cause of death of anyone. It happens to be one of the risk factors for a certain disease. Thus, there are no significant benefits of restricting sodium in the diet and it does not help to prevent death at the same time.
Too Little Sodium Can be responsible for Downright Harm
Too much reduction of salt in the diet may lead to adverse effects on health. This may include:
- Increased Triglycerides and LDL
Lower levels of sodium in the diet may lead to an enhancement in the bad cholesterol or LDL by 4.6%. It is also known to be a factor for the increment of triglycerides by 5.9%.
- Type II diabetes
Recent studies have revealed that patients suffering from diabetes II are known to consume less amount of sodium in the diet. This, however, may be the cause of increased death as well.
- Insulin resistance
Another case study reveals if you continue to intake sodium in an inadequate amount of a period of 7 days, it raises the insulin resistance in the body. This contributes to being the primary cause of metabolic syndrome, diabetes, and obesity.
In athletes, less consumption of sodium can be responsible for hyponatremia, a term used to define the deficiency of sodium.
How Much Sodium is Optimal
If your physician has asked you to reduce sodium in your diet, you should do so without any question. However, a small amount of sodium is a prerequisite for the proper functioning of the body. The amount is as small as lesser than one-fourth of a tablespoon.
As per the studies, the effects of sodium is similar to a J curve. This indicates that inadequate and too much of it can be harmful to the body. A moderate amount of sodium, however, can do wonders for the body.
If you are consuming a low-carb diet, the requirement of sodium in the body eventually rises up. You can consume Himalayan pink salt, sea salt and other unrefined kinds of salt in these cases. This unrefined salt is known to have various traces of nutrients which are important for the body.
Most of the people are known to procure sodium from varied processed food. It is possible to optimize the intake of sodium by consuming real food. You should add the appropriate amount of salt in the food in order to make it taste good.
Major sources of sodium in diet
Sodium is generally found in various natural and artificial or processed food. Processed food are known to be the right source of sodium. Some of the sodium-containing food includes pizza, bacon, bread, egg dishes, meat, fast foods, cheese, butter, pasta etc.
The natural sources of sodium in the diet are inclusive of meat, shellfish and other dairy products.Condiments are also known to have salt at the same time. Soy sauce is also known to be another source of sodium. Sodium is even present in some medicines as well.