A pinch here, a dash there, could salt really be so bad? Actually, sodium is shaking out to be the next diet villain. The average American consumes 50 percent more sodium than the maximum daily allowance. Our diets have become so loaded with salt that, in response to a consumer group's urging, the Food and Drug Administration is considering setting limits on the amount that would be permitted in different types of foods. Here's what you need to know in order to keep your sodium intake in check!
What is sodium?
Sodium, unlike other minerals, has a distinct and appealing taste. It is commonly found in table salt, which is 40% sodium. The other portion of table salt is made of chloride.
How is sodium used by the body?
Sodium is needed for muscle contractions, nerve transmissions, maintaining pH balance, and hydration. Sodium regulates the fluid outside of the cells and is needed to pump fluid into the cells as potassium carries by-products out.
How much sodium do I need in my diet?
Most adults should not consume more than 2300mg of sodium per day. This is comparable to 1 tsp of table salt. Others, however, may need to consume fewer than the recommended 2300mg per day due to hypertension or sodium sensitivity. And lastly, some individuals, such as endurance athletes who compete for more than 2 hours at a time, may have a higher need for sodium, because it is lost in the sweat.
Which foods contain large amounts of sodium?
Food items which have been highly processed usually contain a large amount of sodium. Unprocessed, or fresh foods, will contain less. Roughly 75% of the sodium in our diets is added by manufacturers.
How can I reduce my sodium intake?
Reducing your sodium intake can be easily achieved by paying close attention to the following foods.
- Foods made in brine (pickles, olives, sauerkraut)
- Salty and Smoked Meats (bologna, corned beef, bacon, ham, sausage, lunch meats)
- Salty and Smoke Fish (anchovies, caviar, dried fish, smoked salmon, sardines, herring)
- Snack/Junk Food (potato chips, pretzels, popcorn, salted nuts, crackers)
- Condiments (season salts, Worcestershire, soy, barbecue, ketchup, mustard, teriyaki)
- Cheese
- Salad Dressing
- Soups (canned or instant)
Diets high in sodium may lead to which diseases?
People who regularly eat foods high in sodium risk having diseases such as hypertension (high blood pressure), Type II diabetes mellitus, respiratory complications, Dislipidemia, Gallbladder disease, osteoarthritis, and some cancers (endometrial, breast, colon).
Via: myfooddiary.com
hi jake,
ReplyDeletequick q: what about celtic sea salt? it's supposed to have a good admixture of minerals.
my roommate who was diagnosed with precancerous cells was recommended celtic sea salt, and also, it's my understanding that vegetarians/vegans use it because it's healthier for you.
if that is the case, would one still require the same intake amount? 1tsp.
thanks!
claudia