Different organizations have published their own recommendation for the right daily salt intake. Mostly, the recommended range is between 15 to 24 grams a day.
This recommendation is published for healthy adults while those who have acute or chronic heart disease or kidney problems may have to consume lower sodium than recommended.
Salt has a chemical name of sodium chloride. The element sodium can provide certain benefits to the human body. It can help in maintaining the proper equilibrium of body fluids. Aside from that, it aids in the transmission of nerve impulses. Sodium influences the relaxation and contraction of muscles.
The body specifically the kidney organ is functioned to regulate the level of sodium in the body. The elimination of excess sodium is excreted in the urine. The excretory organ preserves sodium when the body has insufficiency in supply.
The saying, too much is bad enough, can be applied to sodium intake. Salt must be taken in small amount or at recommended daily amount. Small amount of this element, which is considered a nutrient, can provide the mentioned benefits. Too much of the element is certainly not suitable.
The kidney can control the amount of sodium in the body. However, when there is excess, it flows in the bloodstream. The accumulation of sodium in the blood can have undesirable result. Sodium can draw and hold water causing the volume of blood to increase. When this occurs, more blood is circulated in the blood vessel and the heart must work harder. Because of this, the pressure in the arteries increases. When there is an elevation in pressure in the cardiovascular system, you probably know the subsequent circumstance.
Not only the heart can be affected by too much sodium in the body. The kidney and liver may also be targeted. Excessive sodium may lead to chronic kidney disorder and cirrhosis. Meanwhile, the over consumption of salt is found to be one of the
causes of heart failure and diseases.
Upon knowing the likely effects of taking too much salt in the body, you probably want to regulate the amount. If you are conscious about your health and you want to take care of your heart and kidney, you must regulate the level of the sodium intake.
There may be a problem in the regulation, especially if you don't know the level of sodium that it is in a certain food.
The main sources of sodium are natural and processed foods. Processed and instant foods may have high amount of sodium content. Aside from sugar, the problem with many processed foods is the presence of high sodium. Aside from being a taste-enhancer, sodium is commonly used as a preservative.
Sodium is naturally found in some foods such as vegetables, meat, dairy products and poultry. The content of salt may not be as high as in processed foods. However, the level of sodium may increase if the food is cooked and added with salt. Other substances with sodium content include soy sauce, monosodium glutamate, ketchup, sauce, baking powder, baking soda, sodium nitrate, sodium alginate and disodium phosphate. These substances can be added to a food or meal to enhance the flavor.
Cutting the salt and food with high sodium content may be difficult at first. It would take a gradual process to get used to bland food.
In condiments, you may add just a nice pinch of salt. It would be better to use soy sauce that is low in sodium content. As an alternative, use spices and herbs to enhance the aroma and flavor of the food. This may make you less reliant to salt.
Moreover, choose fresh meat over processed protein source. If avoidable, keep it to a minimum and always drink glasses of water aplenty. Water can help in the excretion of sodium in the kidney.
Check the food label. If you are conscious of the sodium content in all food, you may check a table of food with corresponding sodium level.
If you want a healthy heart and lively kidney, always check your diet. Watch not only for sodium, but also the sugar content.
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