Sodium, like many other trace elements, is essential for humans. It is important for the functioning of each individual cell, and for the functioning of the body as a system as a whole. Sodium is also needed to maintain proper water-salt balance. Its level affects the proper functioning of the nervous system, the functioning of the kidneys. It is one of those important components that are not produced in the human body, but enter it only with food.
The role of sodium in the body
Sodium is an alkaline nutrient that is part of the intercellular fluid. The trace element supports the work of muscle and nerve tissues, fluids, and the cardiovascular system. The cells of living organisms do not synthesize this compound.
The value of sodium in the body is high. The cation controls enzymatic reactions, supports the contractile function of muscles. An alkaline trace mineral is a powerful osmotic regulator. The importance of sodium for humans lies in the fact that the mineral eliminates water-salt imbalance, regulates the pH environment. However, we must not forget that sodium is beneficial and harmful at the same time. With a lack and excessive concentration of the mineral in the body, functional disorders develop.
Useful properties of an alkaline element:
- eliminates acid-base and water-salt imbalance;
- regulates muscle function;
- balances the osmotic parameters of blood plasma;
- carries out the transfer of carbon dioxide, glucose and amino acids; participates in the production of gastric juice;
- correct the functioning of the salivary glands;
- stimulates the activity of the pancreas;
- improves kidney function;
- hydrates proteins;
The importance of sodium for the human body has been proven by doctors. The mineral in acceptable concentrations maintains health, does not allow diseases to develop, has an antiseptic effect, and kills pathogenic microorganisms.
The need for it increases in the following cases:
- with severe burns;
- the presence of diarrhea and vomiting;
- excessive sweating;
- increased loads in warm weather;
- with insufficiency of the adrenal cortex;
- at the stage of taking diuretics.
Sodium deficiency
The loss of sodium by the body can be caused by several reasons - profuse vomiting and diarrhea in case of poisoning, sweating in the heat, due to illness or during intense physical exertion.
Symptoms:
- dizziness;
- lack of coordination;
- memory impairment and lethargy;
- depressive conditions;
- dryness and flaking of the skin;
- thirst, nausea, vomiting and lack of appetite.
The symptoms listed above are a clear sign of a lack of an element. The first thing to do in such a situation is to see a doctor. He will recommend taking sodium-containing foods or prescribing special medications.
Excess sodium
Excess sodium in the body can be caused by the common abuse of salty and spicy foods, pickles, or other foods rich in sodium.
Symptoms:
- increased body temperature (up to 38˚);
- intense thirst and swelling;
- ataxia;
- irritability;
- muscle twitching (in some cases, convulsions);
- confusion or short-term loss of consciousness.
Foods rich in sodium
Sodium is found in foods of various types. The trace element is a part of animal and plant foods. Mineral waters and salted foods are the main food sources of sodium. Nutritionists warn of the increased sodium content in foods produced by the food industry. There is quite a lot of salt in sausages, meat and fish delicacies, canned food, bouillon cubes, dry soups, cheeses, sauces and other semi-finished products.
The very first and most essential source of sodium is table salt. A tablespoon of salt is a daily dose of sodium for the full functioning of the body.
It is also recommended to use sea salt in food, which is also rich in iodine. It retains biologically active substances, but does not retain excess water in the body, which is especially important for people suffering from hypertension.
Mineral waters are considered a good source of sodium. In natural products, the sodium content is low. In addition, sodium from products is better absorbed if they are salted during heat treatment.
List of foods that contain sodium (mg per 100 grams):
- Edible salt - 38670
- Soy sauce 5 493
- Light-salted herring - 4900
- Red caviar - 2300
- Black caviar - 1600
- Sausages - 990-2100
- Cheese - 970-1130
- Vegetable soups - 890-910
- Sauerkraut - 790-810
- Canned fish - 500-630
- Black bread - 610
- Seaweed - 520
- Baton - 420
- Vegetable preservation - 460-500
- Beans - 415
- Cancer - 385
- Lobster - 295
- Mussels - 285
- Flounder - 197
- Shrimps - 150
- Squid - 110
- Crabs - 132
- Dairy products - 121
- Celery - 102-119
- Sturgeon fish - 101
- Chicken eggs - 101
- Beef / veal / pork - 78-98
- Spinach - 77
- Mushrooms - 72
- Hercules - 65
- Bananas - 54
- Buckwheat - 36
- Black currant berries - 33
- Potatoes - 31
- Apricots - 30
- Tomatoes - 22
- Carrots - 20
- Bow - 18
The sodium content in seafood is justified, because their habitual habitat is salty sea water. In addition to sodium, they also contain a number of useful macronutrients that contribute to the normal functioning of the body. Potassium, iodine, magnesium and manganese are the main "companions" of sodium in seafood.
Daily Sodium Requirement Adults in good health need 1,500 mg of an alkaline nutrient; children need 1,000 mg. The maximum daily dose is 6 g of the mineral. So much substance is contained in 1 tablespoon of salt. But there are people who need a different daily sodium intake. With increased physical activity, the consumption of the mineral in the body increases. Tissues lose substance in large quantities with profuse sweating.
An increased dosage of the compound is required for people:
- forced to take diuretics;
- those who have received severe burns;
- living in hot countries;
- suffering from dehydration.
Low sodium salt
On store shelves, salt is increasingly common, which has a high potassium content and a low sodium content.
The advantages of such a product:
- improving the work of the heart;
- fight against puffiness;
- diuretic effect and normalization of kidney function;
- decrease in blood pressure.
Often, doctors and nutritionists recommend replacing ordinary salt with potassium.
This usually happens in the following cases:
- with renal failure;
- in case of rapid weight gain (obesity);
- with heart problems and arterial hypertension.
Potential harm
Knowing which foods are high in sodium is important to avoid health problems. An excessive amount of this element leads to water retention in the body. As a result, the burden on the heart and kidneys increases.
If nothing is done, then the problems become more global and the risk of heart attack increases, blood pressure rises. The accumulation of fluid in the body leads to the formation of plaque in the vessels, which clogs the blood pathways and impairs its flow. For this reason, eating foods with Na should be thoughtful.
Low sodium diet
A low sodium diet can be a diet in which a person consumes no more than 1500-2400 mg of sodium per day.
Basic rules for a low sodium diet
- Do not add salt to food.
- Use black pepper, cayenne pepper, oregano, thyme, basil, and other spices instead of salt.
- Whenever possible, always choose fresh foods over processed foods.
- Try to cook at home and eat as little as possible in restaurants.
- Regardless of what food you eat, you need to control your portion sizes.
- Avoid salt substitutes unless you know how their ingredients might affect your body.
- In restaurants, ask waiters not to add salt to your meals.
- Drink plenty of water - at least eight glasses a day.
- Consume more potassium. Potassium helps to normalize sodium levels in the body. Bananas, orange juice, avocados, melons, tomatoes, potatoes, beans, flounder, salmon, cod and chicken are abundant. You can also take potassium supplements; When choosing a multivitamin, make sure it is sodium-free.
- Buy only unsalted butter and margarine.
- Walk and exercise regularly. Sweating helps to flush out excess sodium.
- Wash olives, pickles, and other canned vegetables before eating to remove excess salt from their surfaces.
Sodium is by far one of the most important macronutrients that benefit the body. Guided by your knowledge of its content in food, you can balance your diet to get the right amount and not harm it from too much or too little.
