sygnet

Sodium is one of the elements that we supply to the body in large quantities. It is commonly found in food products. Although it is needed for proper functioning, its consumption often raises many concerns for us. So, should we absolutely avoid sodium?

Is sodium healthy?

Sodium is an element that is really necessary for life. In the human body, it is present in the amount of about 92-105 g. It is found mainly in bones, tissues, intracellular fluids and hydrochloric acid. Sodium is involved in maintaining the water-electrolyte and acid-base balance and ensures the proper functioning of the nervous and muscular systems.

Sodium sources

Wondering what sodium has? We associate sodium primarily with salt, which is its main source in the diet of most people. In fact, it is found naturally in unprocessed foods such as fruits, vegetables, grains, dairy, eggs, meat and fish. With the processing of these products (as a result of additional salting), their sodium content increases.

High sodium foods include:

meat preparations (sausages, salami, ham, especially smoked),
dairy products (in particular feta cheese, parmesan cheese, blue cheese, processed cheese),
cereal preparations (e.g. pumpernickel, cornflakes),
smoked fish,
salty snacks (e.g. sticks, chips, popcorn),
fast food dishes,
powdered ready meals and spice mixes containing salt.
Sodium requirement

The sodium requirement for adults is 1500 mg per day. This amount corresponds to less than 4 g of salt. So it is less than one medium sized teaspoon. This should be borne in mind, because salt intake is usually exceeded even several times, and excess salt leads to many adverse changes in the human body.

Sodium excess

Long-term consumption of large amounts of sodium may be associated with the occurrence of many serious disorders and diseases, including:

hypertension,
heart disease,
stroke,
stomach and esophageal cancers,
osteoporosis
kidney stones.

Studies show that excess sodium in the diet is associated with increased mortality from cardiovascular disease and any other cause. It is therefore an ingredient that excessively shortens the time of our lives.

Excessive sodium intake can also contribute to the development of obesity.

How to limit sodium in your diet?

To reduce the amount of sodium consumed in the diet, it is necessary to avoid adding salt to meals. However, dishes can be seasoned with aromatic spices that will improve their taste. For this purpose, you can use spices such as thyme, basil, garlic, onion, marjoram, tarragon, ginger, green parsley, dill. Traditional salt can also be replaced with potassium or magnesium salt.

Remember to limit salting to ensure an adequate supply of iodine by increasing the consumption of fish and mineral waters rich in iodine.

In reducing sodium intake, it is also very important to eliminate highly processed products with a high salt content from the diet. Instead, choose unprocessed foods that have a small amount of naturally occurring sodium.

Limiting sodium - practical advice

Here are some ideas on how to reduce the amount of high-sodium foods you eat:

cold cuts bought in the store should be exchanged for cooked or baked meat (e.g. chicken breast, pork loin, tenderloin),
instead of corn flakes or muesli, choose cereal flakes (e.g. oat, rye),
it is better to choose mozzarella cheese than feta cheese for a salad,
in the daily diet, it is better to consume milk, cottage cheese, fermented dairy products (kefir, yoghurt, buttermilk) than full-fat, mold and processed cheeses,
instead of smoked fish, it is better to buy fresh or frozen fish and prepare it yourself in the oven, grill or pan.
Prevention of hypertension

Limiting sodium intake is one of the elements of treatment and prevention of the development of hypertension and other cardiovascular diseases. Equally important is weight loss and regular physical activity. By participating in health camps organized at the Centers of the Sofra Health Institute, you can learn the principles of a healthy diet and introduce movement into your life. Such lifestyle modification will improve your health, condition and appearance.