Sodium, in the right measure, is the heart and muscles' ally. Unfortunately, in excess, this mineral damage the heart, kidneys, and bones.
Sodium is a mineral and is typically found in nature with another chemical element, chloride. Sodium chloride is the famous cooking salt, and it has 40% sodium in each gram.
The essential function of sodium is balancing the amount of water in the body and potassium.
While sodium retains liquids, potassium causes excretion so that the cells are left with the right amount of water.
In addition, the sodium-potassium duo participates in muscle contractions and the supply of energy to the body.
Proven Benefits
Ally of the heart: The
sodium-potassium duo is essential for muscle contractions and therefore helps
to maintain a normal heart rhythm. The absence of sodium can lead to cardiac
arrhythmia.
Prevents fatigue:
Sodium participates in providing energy for the body. This is because it acts
in the metabolism of carbohydrates, proteins, and fats, transforming these
macronutrients into energy for the body. Therefore, the absence of sodium can
lead to fatigue.
Good for the muscles:
This benefit occurs because sodium participates in the process of muscle
contractions. So, the lack of this mineral leads to muscle weakness.
Good in vomiting and
diarrhea: During bouts of diarrhea or vomiting, people lose sodium and
potassium. Therefore, when a person cannot eat, it is essential to replenish
these substances with the serum.
Balances the amount of
water: Sodium acts by retaining liquids in the body, while potassium causes
water excretion. Thus, when there is a balance between the two, there is also a
balance of water in the body, allowing the body's functions to occur correctly.
Sodium Deficiency
A lack of sodium in
the body can lead to headaches, muscle weakness, vomiting, diarrhea, and even
heart arrhythmia.
Combinations with
Sodium
The combination between sodium and potassium is essential for both to fulfill their functions in the body.
The balance between the two allows the regulation of the amount of
water in the body and contributes to muscle contraction and energy supply to
the body.
Sources of Sodium
The primary source of sodium
is salt, but it can also be found in food. The primary sources of potassium are
roasted sunflower seeds, avocados, almonds, spinach, potatoes, beets, broccoli,
celery, skimmed yogurt, and bananas.
The Recommended Amount
of Sodium
The recommended amount
of sodium is 2 grams or 5 grams of sodium chloride, the cooking salt. Ideally,
3 grams of sodium should come from added salt, and 3 grams should come from the
food itself.
Risks of Excessive
Sodium Consumption
Excess consumption of sodium can cause several health problems.
Hypertension: As already mentioned, sodium retains water. Therefore, the excess of the mineral leads to a large amount of water in the body, which will increase the amount of blood to the tissues.
With more blood, the
arteries and veins dilate, increasing in diameter. Thus, we have an increase in
blood pressure.
Heart problems: With the
increase in the amount of blood, the heart's work also increases. After all, it
is the heart that has to pump the extra volume. Over time, so much effort will
result in heart problems.
Bone problems: Excess sodium in the
body steals calcium from the bones, increasing the risk of developing problems
such as osteoporosis or osteopenia.
Damages the kidneys: With excess sodium,
the kidneys need to expel more of this mineral and work harder. Over time, this
can lead to an overload of the organ and impair its function.
Promotes bloating: A person can develop
bloating due to excess sodium in the body if they have other associated
problems, such as obesity or heart complications.
Excess iodine: Since kitchen
salt has added iodine, there may be an excess of this other substance that
favors thyroid problems.
Tips for Reducing
Sodium Consumption
Unfortunately, most Americans
consume more sodium than the recommended amount.
Therefore, check out
some strategies to reduce the amount of sodium in your daily life:
❋ Eat the number of
calories you need, without excess. After all, when a person eats two servings
of a particular food instead of one, he/she automatically double the amount of
sodium.
❋ Try adding other
spices instead of salt, such as lemon, olive oil, and others.
❋ Light salt is also a good alternative, as long as the person doesn't have kidney problems. It is important to note that one should not increase the added amount of time when consuming light salt.