Saturday, September 19, 2009

Sodium

Aim to eat less than 2,300 mg of salt per day. Some people — African Americans, middle-aged and older adults, and people with high blood pressure — need less than 1,500 mg per day.

1/4 teaspoon salt= 575 mg sodium
1/2 teaspoon salt= 1,150 mg sodium
3/4 teaspoon salt= 1,725 mg sodium
1 teaspoon salt= 2,300 mg sodium
1 teaspoon baking soda= 1000 mg sodium

Table salt vs. sea salt:

Table salt is made up of sodium chloride while sea salt includes minerals. Real salt which is pink in color is an even better choice. Our body needs a good balance of electrolytes which for optimum performance are sodium, potassium, calcium, magnesium and chloride. When salt is over processed all you get is salty, not the good stuff and most fast foods and processed foods are made with sodium chloride which in and of itself can cause a myriad of health problems.
Excess sodium intake is linked to: hypertension/high blood pressure and heart disease, fluid retention and kidney stones. A high-sodium diet increases the need for potassium. The average fast food burger is between 800-1050 mg. of sodium! Canned soup can run around 600-800 mg. per serving. Most boxed convenience meals are upwards of 1200 mg per serving.
Mineral deficiencies are the main cause for salt cravings. With a proper balance of minerals from real salt you will get an upper hand on your diet.
The only time it is dangerous to drink too much water is when your electrolytes are low and are not being replaced. This can cause disturbances in brain function with neurological and cardiac complications. Many athletes who seemed to be in top condition but did not replace sodium/electrolytes, have had major health issues and in some cases death.
Many products today are being made with sea salt so read labels and get the best sources as possible. Remember buyer beware!

2 comments:

Anonymous said...

I am trying to reduce or eliminate sodium nitrite from our diet, but it has been very difficult. Do you have any tips on how to do this without breaking the budget? I have dropped peperoni, hot dogs, lunch meat, chicken nuggets and am trying to cook real meats. But I think it may be in the kids lunches at the school cafeteria.

Unknown said...

Hello...I am so sorry this message never received an answer. I was just going through my old blogs to get topics that were important to my listeners. You may have come leap years on this question since 2009...school lunches are mostly highly processed foods that can survive on the shelf for long periods of time so therefore high in sodium! Packing lunches can be a real chore but as I have spoken across the region compelling parents to incorporate their childrens help not only is good for the kids but it broadens their tastes in new and better foods! Packing salads in jars or making good turkey or chicken salads from scratch and staying away from lunch meats helps not only to lower sodium but also keeps the neuro-transmitters from being compromised! Please respond with any questions and I will do better to stay on top...or email me at sherriwatterssiena@gmail.com I am in my emails every day!
God bless,
Sherri Watters-Siena