Hello,everyone! This is a blog about fitness, healthy food, and all what we love. Here you will find advices, ideas and motivation to change your life. If you think it is impossible, you are wrong, you can do it!
Autumn! It is the very time when many, in order to get an emotional discharge, to escape from the ubiquitous problems, and just to get some fresh forest air, they arm themselves with a basket, a folding leg and go to the forest to look for mushrooms. In the silence that the birds occasionally dilute with their singing and the rustling of autumn foliage under their feet, you walk, look for mushrooms, and when you find it, so much joy appears in you, so many pleasant emotions! For many people, such a day in the forest and a basket of mushrooms as a trophy bring a lot of pleasure! And after all, not only moral satisfaction does a person receive from mushrooms, but also benefits for physical health! In this article we will talk about the incredible benefits and possible harm of mushrooms, introduce some of the healing properties of mushrooms.
Hello friends, new blog readers! Let’s think together today about what available means of weight loss are, about our health and how we can take care of ourselves by choosing healthy eatting! But first, a liitle bit of history.
Since ancient times, dried plums (and these are prunes) have been used by chefs from around the world to prepare tasty and healthy dishes. After all, the drying process was used to preserve all the elements that have a positive effect on human health. Now, no kitchen in the world can do without this product. So we find out today in more detail what prunes are good for the body, and in which cases it can harm.
All our brain activity, above all, begins with our power. Therefore, the work of the whole organism depends on the correctly selected vitamins for the brain. Each of them contributes to the strengthening of memory, the development of ingenuity and other aspects of the function of thinking. First, let’s look at what vitamins are good for the brain.
Pistachios are the edible seeds of the cashew tree family. In China, pistachios are called “happy nuts”, due to the half-open shell.
Seeds contain a lot of protein, fat, dietary fiber and vitamin B6. They are eaten fresh or fried. Pistachios are used in the preparation of dishes, desserts, halva and ice cream.
Grease the mug using vegetable oil. Add bread cubes to the cup to fill it to the top. In a small bowl, whip together the banana puree, coconut milk, flaxseed, vanilla and cinnamon. Refrigerate for 10-15 minutes. Pour the liquid into a mug of bread cubes, making sure that the liquid reaches the bottom. Microwave on high for two minutes. You can decorate with powdered sugar, slices of banana and maple syrup.
Salt is the most important spice in cooking – how many kinds of it do you know?
Mankind discovered the virtues of this seasoning many centuries ago, and we still cannot imagine food without adding white crystals. However, doctors warn that an excess of salt, especially cooking, has a negative impact on our health. How to replace it? Maybe other species?
Salt
This is the cheapest and therefore the most popular type of salt for several years is in the spotlight. Experts note that this is a product obtained by purifying rock salt. As a result, it consists of almost 100 percent sodium chloride and is devoid of valuable trace elements. Such salt, of course, improves the taste of dishes, but to use it too often (more than one teaspoon per day) is a serious test for the body. Sodium chloride retains water in the body, clogs arteries, and pressure rises. He burdens and kidneys, provokes stone formation. Salt also increases the excretion of calcium in the urine, thereby promoting the development of osteoporosis.
Salt is mined from the halite mineral in salt lakes or out of the ground, and then digested. Salt is a large, fine and very fine grinding (the so-called “Extra”). Still there is iodized salt, which includes iodine and potassium iodate, formed as a result of the interaction of iodic acid and potassium metal.
Rock salt
This is the oldest kind of spice. It looks less impressive than cooking, because it consists of large crystals of grayish color, moreover, it has a bitter taste. However, there is no doubt that this is a more healthy salt, because in the production process it does not deprive of the valuable nutrients necessary for our body, in particular, magnesium, potassium, calcium, copper, manganese, chromium. Rock salt is excellent as an additive to soups, sauces, marinades and preservation.
Sea salt
It is becoming increasingly popular with our compatriots. And this is a positive trend, because the product is more valuable than traditional rock salt, and especially purified. Over the centuries, this type of salty spice is obtained by evaporating seawater in the sun in so-called septic tanks or other special devices. In such a product, only 30-35 percent of sodium chloride is not too healthy. In addition, it is rich in magnesium, lithium, zinc, selenium and iodine. It is no coincidence that studies have shown that the largest consumers of sea salt – the Japanese – suffer from cardiovascular diseases much less frequently than people in countries with high levels of salt intake.
The main plus sea salt – the presence of iodine. And he’s a minus! On the one hand, iodine is vital for a healthy person, but on the other hand, it is not indicated for some diseases of the thyroid gland, for example, for hyperthyroidism and thyroiditis. By the way, iodine disappears from the package with sea salt quite quickly, you just have to open it and hold it in this form for several hours. Sea salt is extracted in a natural way, evaporating water or, after evaporation, under the influence of the sun.
Salt flowers
The beautiful name Fleur de Sol has salt that is mined from the seas of Japan. In translation, its name sounds like “flower of salt”. This is one of the most expensive and high-quality, noble and exquisite forms of sea salt, which experts call salted caviar. It is also produced by the natural evaporation of seawater, and crystals resembling flowers are collected using special sieves.
The Fleur de Sol crystals contain even more beneficial trace elements than traditional sea salt. In addition, they perfectly emphasize and reveal the merits of food. Flowers of salt have such a delicate taste that they are often used to make desserts, such as chocolate.
Himalayan salt
Himalayan Pink Crystal Salt
One of the biggest culinary “hits” of recent years, although it has been known to the inhabitants of Himalayan villages in the territory of modern Pakistan for many centuries. Crystals subjected to enormous pressure for millions of years are considered the healthiest and purest salt on earth. It contains a record amount of minerals: scientists have counted as many as eighty-four! Due to this, the product regulates blood sugar levels, pressure, positively affects the nervous and respiratory systems. Himalayan salt is great as an addition to dishes, but can be used with the same success for medical procedures, for example, for the bathroom.
Pink salt is washed, dried, crushed and put on the market in the form of powder-crystals of light and saturated pink color. It does not have a special taste note, but the aesthetic factor is very large.
Black indian salt
Despite its name, it is actually dark gray. This color is the result of roasting at high temperatures of rock salt and crystals obtained from salt lakes in India and Pakistan. The product is similar in composition to “our” rock salt, but differs in a specific “egg” flavor: this is due to the high content of sulfur compounds. Kala Namak (as it is called in Asia) is widely used in Indian cuisine as a seasoning or additive to spicy sauces or savory snacks. It is considered an essential attribute of high cuisine.
Do not confuse Indian black salt with “coal” salt, which is made from the usual by roasting on charcoal, birch boards or in special furnaces. This salt with the addition of activated carbon is pleasant to the taste and useful, as it is a powerful antioxidant.
Hawaiian salt
The crystal product is found in different colors: pink, green, red and even black. It is obliged by its color to mineral additives, such as coal (salt fights against toxins and helps digestion), or iron oxide, or plants (bamboo leaves). Salt itself is formed by filtration and evaporation of water from the Pacific Ocean surrounding Hawaii. This product is very salty and is perfect for fish and seafood dishes, as well as meat dishes.
Peruvian Pink Salt
Also called maras. It is formed as a result of the evaporation of water from saline underground streams in the Andes, on the slopes of which a century ago the Incas created special reservoirs called salinas. Pink salt has an unusual color due to valuable minerals, including magnesium, iron, calcium, copper and zinc. They make marascu a very valuable product that the best chefs of the world willingly use. Suitable salt for cooking fish, seafood or meat, sauces and soups, salads. Her addition reveals and enhances the taste of some vegetables, such as cucumbers, tomatoes and lettuce.
How to make aromatic salt at home
You can make unusual salt with your own hands at home. To do this, it is enough to mix any seasoning in containers with salt – dried mushrooms, lemon zest, paprika, rosemary, or sage, or garlic, or even violets and lavender. It is worth recalling that garlic, for example, salt is very popular and even sold in stores. And if you mix the salt with a small amount of flakes of dried green chili pepper, you will get a product very close to the Mexican salt of Chile Verde – an inalienable attribute of Mexican cuisine.
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According to statistics, 30-80% of the world population suffers a constant lack of vitamins C, B1, B2, B6 and folic acid. 40-60% of people suffer from a lack of carotene, in some regions, doctors have noted a serious deficiency of fluorine and selenium, and iodine and calcium – everywhere. What foods you need to eat to get all the necessary vitamins and not to suffer from vitamin deficiency?
1. Are there the most vitamin vegetables and fruits?
Vegetable food can provide us with the required amount of only vitamin C. These are wild rose, sweet peppers, potatoes, cabbage, citrus fruits … But in addition to vitamin C, there are 12 other vitamins known today in science. For example, there is practically no vitamin A in vegetables and fruits. And sources of vitamins of group B are meat and vegetable grain, and not processed. Of course, vegetables and fruits are useful – they contain fiber, as well as bioflavonoids. But the widespread idea that only they are a storehouse of vitamins is completely wrong.
2. Food against avitaminosis
The current diet of an average person, in principle, is not able to provide us with vitamins in the right quantity. We eat monotonous and eat a lot of refined foods that are very poor in vitamins. For example, to get enough vitamin B2, you need to drink 2 liters of milk per day (and not fat-free), or eat one and a half kilograms of beef, or ten eggs. But the lack of this vitamin also leads to a lack of vitamin B6, D, folic acid .
3. Consequences of avitaminosis
Without vitamins, all those processes in the body that take place with the participation of enzymes are impossible. For example, B1 basically “works” in those enzymes that provide the body with energy. B6 is involved in protein metabolism. Pantothenic acid is needed by enzymes that are engaged in obtaining energy during the oxidation of fats. Vitamins are not any stimulants, they are absolutely necessary substances without which the metabolism is disturbed.
4. What is enrichment of products with vitamins and can there be an overdose of vitamins
Vitamin enrichment of food products – bread, milk, juices, confectionery products – is able to fight against vitamin deficiency. This became clear 50 years ago, when the USSR passed a law on the mandatory fortification of flour with vitamins B1, B5 and PP to the original level of unprocessed grains. But in our country this law has never been enforced. Therefore, if it is not possible to constantly eat fortified foods, then it is necessary to take multivitamin complexes.
At the same time, an excess of water-soluble vitamins is excreted from the body. In addition to vitamin B6, but an overdose of it should be about a hundred times more than the norm within a few months for it to create a health risk. And fat-soluble A and D must be obtained in hundreds and thousands of times more daily need for their concentration to become dangerous.
5. Vitamin pills and natural vitamins. What is the difference
These are the same vitamins, they perform the same functions. Of course, for a person it is more natural and easier to get vitamins with food. But today the food is no longer what it was a hundred years ago. Breeding has always been aimed at increasing yields and durability: so that more is born and that it is kept longer. In this case, none of the breeders did not set the task to increase the content of vitamins, nobody even thought about it. And the Japanese realized first – they conducted a study that showed that the content of vitamin C in the cultivated varieties of apples, mandarins and oranges, which dominate the market, is 10 times less than in the wild.
In addition, during storage, food loses vitamins. They are destroyed by exposure to light, from contact with air. Salad and greens at room temperature in the sun completely lose their vitamin C in just a few hours.
You can get rid of hypovitaminosis, if you start to eat foods that are rich in missing substances. You can compensate for their lack of vitamin pills. But if you compare the effectiveness of products and tablets, then, according to Professor Kozarin, the benefits of the former will be higher, because, unlike “synthetics,” they will be absorbed almost completely. But whatever you eat and whatever you take, do not take matters to the extreme, for example, do not heal with “shock” doses of vitamins. After all, they have the other side of the coin – hypervitaminosis. This condition is no less dangerous to human health than hypovitaminosis. Therefore, if you are actively being treated for some hypovitaminosis and notice symptoms of vitamin overdose, you should immediately stop taking foods rich in appropriate vitamin and consult a doctor.
Which vitamins do not enough more than all?
1 PLACE – Vitamin C
Characteristic signs of failure. Bleeding gums, bruises on the skin after minor bruises, loose teeth, dry and pale skin.
How to fill *? Sauerkraut (300 g), dog rose broth (2 cups per day), citrus (3 oranges, 5-6 tangerine), kiwi (1-2 pcs.), Vitamin tablets.
Signs of excess. Diarrhea, pain during urination, fractures.
2 PLACE – Vitamin A
Signs of failure. Decreased visual acuity, especially at dusk; growth retardation in children, reduced immunity, pustules on the skin.
How to fill *? Vegetables of orange and red color (for example, 1 kg of carrots, 1.5 kg of sweet pepper), liver of animals (1000 g), yolk of eggs (3 eggs), vitamin tablets.
Signs of excess. Headache, pain in the bones and joints, dry and cracked skin, itching and rash on the skin, hair loss.
3 PLACE – Vitamin B1
Signs of failure. Frequent mood swings, poor sleep, muscle weakness, cramps, pain in the legs, nausea, frequent heartbeat.
How to fill *? Pork (150 g), beef liver (50 g), bran bread (100 g), legumes (250 g), vitamin tablets.
Signs of excess. Vitamin B1 affects the absorption of all other vitamins, so the symptoms of its lack will be the symptoms of an overdose of other vitamins.
* Daily doses of vitamin in the product
How to keep healthy substances?
It often happens that a person eats the right food, but he still has signs of hypovitaminosis. The fact is that many vitamins are rather unstable compounds: they are destroyed by sunlight and heat. For example, parsley, which has lain on the kitchen table at room temperature for two days, loses about 80% of the vitamins. Therefore, all fortified foods should be stored in a dark and cold place. Well suited fridge or basement. And when feeding products to the table, for example, garlic or greens, it is better not to grind them, but serve them whole. So they will preserve more vitamins. In addition, vitamins die during cooking. Therefore, if possible, eat vegetables and fruits raw, cook them, and do not fry – during cooking only 50% of vitamins are destroyed, and during frying – almost everything.
Risk group
There are categories of people prone to hypovitaminosis more than others. These are: 1. Those who suffer from diseases of the gastrointestinal tract. These include inflammations of the stomach, intestines (enteritis, colitis), liver and pancreas. Even if these patients receive the vitamins in normal daily doses, the body will not be able to absorb them because of their lack of assimilation by the diseased organs. 2. Pregnant and lactating. Expectant mothers need to eat 1.5 times more vitamins, because besides themselves, they feed them and the baby. 3. Workaholics and athletes. As with increased mental, and with increased physical activity, the consumption of vitamins increases by about 2 times. Accurately calculate how many vitamins you need, you can at the reception of a dietitian. 4. Those who abuse sweet and alcohol. These foods also cause increased consumption of vitamins.
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Aluminum is the most important immunotoxic trace element for human health, which it was possible to isolate in its pure form only 100 years after its discovery.
The high chemical activity of the mineral determines its ability to combine with various substances.
In an adult, the aluminum content is 50 milligrams.
The concentration of the element in the internal organs, micrograms per gram:
lymph nodes – 32.5;
lungs -18.2;
liver 2.6;
tissues – 0.6;
muscles – 0.5;
brain, testicles, ovaries – 0.4.
When dust is inhaled with aluminum compounds, the content of the element in the lungs can reach 60 micrograms per gram. With age, its amount in the brain and respiratory organs increases.
Aluminum is involved in the formation of the epithelium, the construction of connective, bone tissue, affects the activity of the food glands, enzymes.
The daily rate for an adult varies in the range of 30 – 50 micrograms. It is estimated that 100 mcg of aluminum is present in the daily diet. Therefore, the body’s need for this trace element is fully met by food.
Remember, from food rich in aluminum, only 4% of the compound is absorbed: through the respiratory tract or the digestive tract. Accumulated over the years, the substance is excreted in the urine, feces, then, exhaled air.
Beneficial features
This element of the periodic table belongs to the category of compounds that play a pivotal role in the human body.
Aluminum features:
1.Regulates, accelerates cell regeneration, thereby prolonging health and youth.
2.Participates in the formation of cartilage, ligaments, skeleton, muscle, bone and connective tissue, contributing to the epithelialization of the skin.
3.Increases the activity of enzymes for digestion and the digestive capacity of gastric juice.
4.It is necessary for the development and improvement of the perception of the body phosphate, protein complexes.
5.It activates the work of the thyroid gland.
6.Strengthens bone tissue.
In addition, aluminum is contained in biomolecules, creating a strong bond with the atoms of nitrogen, oxygen. The trace element is shown to people with bone fractures and people suffering from acute, chronic hyperacid gastritis, gastric ulcer, osteoporosis.
Aluminium shortage
The lack of trace elements in the body – it is so rare that the probability of its development is reduced to zero.
Every year the amount of aluminum in the human diet is rapidly increasing.
The compound comes with food, water, food additives (sulphates), medicines, sometimes with air. In medical practice in the entire history there were several isolated cases of substance deficiency in the human body. Thus, a pressing problem of the 21st century is the glut of the daily menu element rather than the development of its insufficiency.
Despite this, we consider the consequences of a deficiency of aluminum in the body.
General weakness, loss of strength in the limbs.
Slow growth, development of children and adolescents.
Violation of coordination of movements.
The destruction of cells, tissues and the loss of their functionality.
These deviations occur if a person does not regularly receive the daily rate of aluminum (30-50 micrograms). The poorer the diet and the lower the consumption of the compound, the more intense the symptoms and effects of the shortage.
Surplus
Excess trace element is toxic.
Increased aluminum content is dangerous to human health, since immunity is reduced, and sometimes irreversible changes occur in the body, which dramatically shorten the lifespan.
Reasons for exceeding the permissible rate of trace elements
1.Work in production, where the air is saturated with various aluminum compounds, which leads to acute poisoning in pairs. Aluminum is an occupational disease of people working in metallurgy.
2.Accommodation in places with a high content of substances in the air and the environment.
3.The use of aluminum utensils for cooking and nutrition of them.
4.Reception of medical preparations with a high content of microelement. Such drugs include: antacids (phosphalugel, maalox), vaccines (against hepatitis A, B, papilloma virus, hemophilic, pneumococcal infection), some antibiotics. With prolonged use of such drugs, aluminum salts accumulate in the body, causing an overdose. To prevent this phenomenon in the process of therapy, it is necessary to simultaneously apply cholagogue, diuretics and drugs with magnesium, silver ions, which remove, inhibit the action of the element.
5.The use of decorative, preventive cosmetics, which include aluminum (antiperspirant deodorants, lipstick, mascara, creams, wet wipes).
6.Acute, chronic renal failure. The disease contributes to the accumulation and prevents the removal of aluminum salts from the body.
7.The glut of ration of food rich in this trace element. Remember, any products of long shelf life, packed in foil, iron cans can accumulate a lot of aluminum. From such products must be abandoned. In addition, today the following food additives, regulated by state standards and allowed for use in production, have been registered: Е520, Е521, Е522 / Е523. These are sulfates or aluminum salts. Despite the fact that they are absorbed less actively than compounds coming with food or medicines, such substances slowly poison our body. Most of them are concentrated in sweets, canned goods.
8.The ingress of aluminum ions into the body with drinking water, which is being processed at the water treatment plant. In regions prone to abundant acid rain, lake and river reservoirs are characterized by exceeding the concentration of AL over the norm by dozens of times, which leads to the death of mollusks, amphibians, and fish.
Thus, no one is immune from the excess of aluminum in the body.
Characteristic signs of excess trace element:
decreased hemoglobin;
reducing the number of red blood cells;
cough;
loss of appetite;
nervousness;
constipation;
mental disorders;
problems with the digestive tract, kidneys;
speech disorders, orientation in space;
blurred mind;
memory lapses;
convulsions.
The consequences of the toxic effect of the trace element:
1.The development of osteomalacia, a disease associated with the softening of bone tissue, which disrupts the work of the musculoskeletal system, leads to bone fractures and an increase in injuries.
2.Brain damage (encephalopathy). As a result, Alzheimer’s disease develops. This condition is manifested in increased nervousness, apathy towards the whole environment, impaired memory, a tendency to sudden unreasonable stresses, and depressions. In old age, progressive dementia occurs.
3.Dysfunction of the gastric tract, intestines, kidneys.
4.Head shaking, cramps in the limbs, the development of arthritis, anemia, rickets.
5.Inhibition of metabolism of calcium, phosphorus, magnesium, copper, iron, zinc in the body.
6.Disruption of the central nervous system.
7.Inadequate production of salivary enzymes.
8.Reduction of human life.
Remember, aluminum belongs to the category of immunotoxic trace elements, so to maintain health, you need to monitor the amount of incoming compounds in the body every day.
Natural sources of aluminium
The trace element is predominantly found in plant foods and bakery products, due to the baking of the latter in aluminum cookware. In addition, dyes, food additives under the sign of E520-523, yeast, canned food regularly supply a person with this compound. Every year the metal content in the finished “store” products is rapidly increasing.
Meat, fish, lactic acid products, eggs are 50 – 100 times poorer for this microcell than vegetables, fruits, berries.
Product Name Amount of aluminum per 100 grams of product, micrograms
Oatmeal 1970
Rye grains 1670
Grass sargo 1548
Wheat grains 1520
Croutons, bagels, muffin 1500
Pistachios, Nutmeg 1500
Pasta 1500
Wheat flour 1 grade 1400
Wheat flour 2 grades 1220
Pea 1180
Top grade flour 1050
Rice cereal 912
Potato 860
Kiwi 815
Jerusalem artichoke 815
Beet topper 815
Avocado 815
Kohlrabi 815
Artichoke 815
Wiziq 815
Savoy cabbage 815
Eggplant 815
Peach 650
Beans 640
Semolina 570
White cabbage 570
Corn 440
Cucumbers 425
Grapes 380
Carrot 323
Lentils 170
Apples 110
When eating foods rich in aluminum, remember, the trace element slows down the absorption of ascorbic acid, pyridoxine, iron, magnesium, calcium, vitamin C and sulfur-containing amino acids. Therefore, these compounds are recommended not to combine or increase the consumption of minerals.
Ways of reduction in the organism
Complete rejection of the use of aluminum utensils (plates, pots, pans, baking molds) and the use of canned goods. Hot food in contact with the walls of the container is saturated with salts of the metal from which it is made. Exclusion from the diet of products containing a large amount of this element. Purification of water from aluminum salts using a filter.
Disposal of cosmetic products that include this trace element. Before buying read the composition of the product!
Saturation of the diet with products containing magnesium, silver ions, which neutralize the action of aluminum.
In addition, nutritionists recommend to use drugs with aluminum hydroxide (which suppress the acidity of gastric juice, antiartoitic and antihemorrhoidal) only in emergency cases.
Thus, aluminum is an essential trace element for human health, which is found in the brain, liver, bone, epithelial tissues, lungs and with moderate consumption (50 micrograms per day) improves digestion, skin condition, parathyroid glands and participates in the creation of protein complexes and building bones.
How many of us really know the importance of sodium (Na)? What role does this macro element play in maintaining our health? Salt contains 40 percent sodium, which, unlike other minerals, has a pronounced pleasant taste. The body needs Na as a substance that regulates water balance and blood pressure. In addition, it helps to ensure the normal functioning of muscles and nerves, is responsible for muscle contraction, transmission of nerve impulses, maintains pH balance and the amount of fluid. But excessive sodium intake can lead to hypertension (which creates additional risks for the heart and kidneys) and even cause stomach cancer.
Need for sodium
Every day, a healthy adult needs about 1500 mg of sodium. The daily rate for children is about 1000 mg. Nutritionists do not recommend consuming more than 6 g of a macroelement per day, which corresponds to about 1 tablespoon of salt.
However, there are categories of people whose body requires a little to increase the generally accepted daily intake of the substance. For example, athletes and people involved in heavy physical work. They then regularly lose large amounts of sodium. Also, the daily dose should be slightly increased when taking diuretics, with diarrhea and vomiting, after severe burns, and with Addison’s disease (adrenal gland disease).
The benefit for the person
In the human body, sodium has a key role. It participates in enzymatic processes and muscle contraction, plays the role of an osmotic regulator and a “controller” of water balance. Lack of this macrocell leads to serious disorders in the body.
Top useful properties:
Means against sunstroke.
Long stay under the hot sun is always excessive sweating, which means that the body loses a lot of water and salt. As a result, maintaining a stable body temperature becomes impossible, which is fraught with sun or heat stroke. Sodium in salt water can prevent or alleviate the effects of sunstroke.
2. Prevention of muscle spasms.
One of the causes of muscle spasms is electrolyte imbalance and dehydration. And it is Na that is responsible for the hydration and proper muscle contraction. The easiest way to solve the problem of imbalance is to enter into the diet rich in sodium juices and liquids that contribute to the rapid recovery of the electrolyte.
3. Eliminates excess carbon dioxide.
Sodium derived from food will also help cleanse the body of excess carbon dioxide.
4. Help the brain.
Na is responsible for the functioning and proper development of the brain. Sodium imbalance causes dizziness, confusion and even lethargy.
5. Promotes absorption.
Sodium absorbed by the small intestine promotes the absorption of chlorides, amino acids, glucose and water. In addition, it helps the reabsorption of these nutrients in the kidneys.
6. Affects the heart.
This macro has an effect on blood pressure, which directly affects the condition of the heart. An excess provokes the development of signs of hypertension.
7. Regulates fluid level.
Sodium is able to regulate the amount of extracellular fluid. It facilitates the transfer of matter between cells and the transport of beneficial elements throughout the body. Like chlorine, it prevents excessive water loss.
8. Supports ion balance.
This mineral maintains a balance between positively and negatively charged ions in the body. This allows the body to transmit nerve impulses and cause muscle contraction.
9. Anti-aging nutrient.
Na is an indispensable component of many anti-aging cosmetics. Thanks to its ability to fight free radicals, it slows down the aging process, maintaining youth and elasticity of the epidermis. Included in moisturizers for sensitive skin.
10. For dental health.
Sodium chloride, or salt, – a tool that is very useful for teeth. It polishes the tooth enamel, eliminates the unpleasant smell (due to antibacterial properties), cleans the oral cavity.
11. Antiseptic.
Sodium chloride has found its use as an effective preservative and powerful antiseptic. This ingredient is included in shampoos, shower gels, and oral care products. Sodium bicarbonate, or baking soda, also has antiseptic properties. But besides, it is also a powerful acid neutralizer. Na soap and shampoo are also inherent in the form of sodium laureth sulfate, which has antimicrobial properties. However, its excess leads to drying of the skin, provokes the development of dermatitis, eczema.
Macro element in food
The most common food source of sodium is table salt. Other Na suppliers include processed meats, canned goods, vegetables, fish, and seafood.
The list of foods saturated with sodium also include:
bread and rolls;
sausages;
pizza;
Domestic bird;
sandwiches, hot dogs, hamburgers;
cheese;
meat dishes;
salty snacks;
canned food.
NA in daily diet
Fast food.
Relatively inexpensive fast food from fast foods is the favorite food of busy people. But it should be borne in mind that most of the dishes on the menu contain a fairly high amount of sodium. For example, a fast food fish sandwich is about 882 milligrams of Na, a cheese and ham sandwich is more than 1500 mg, a salty chicken dish is more than 2000 mg, and in a bun with apples there is almost half a gram of this macro element. Or take, for example, a sandwich with cheese and meat. In it, the bread will “pull” with 400 mg of sodium, a couple of slices of turkey – 650 mg, a piece of cheese – 310 mg, 1 leaf of lettuce – 2 mg, 1 teaspoon of mustard – 120 mg. Total – about one and a half grams of sodium.
Seasoning.
The use of seasonings, sauces and other optional ingredients can turn an ordinary garnish into an extremely high-sodium dish. Most of this substance is contained in ketchup, mustard, soy sauce, dressing for salads. For example, only 1 tablespoon of soy sauce is almost half the daily intake of sodium (1029 mg). In a tablespoon of ketchup lies 150 mg of the macro element, which is almost 10 percent of the minimum daily requirement.
Bakery products.
In addition to the high content of fat and sugar, some bakery products contain a significant amount of sodium. For example, in a regular donut, there are more than 10 percent of the daily rate of Na. In a slice of some types of bread – from 120 to 210 mg of mineral. There is also a high sodium content in various types of cookies, in muffins, buns.
Canned foods.
All canned foods contain a significant amount of salt, which does not allow products to deteriorate quickly. High sodium concentration is in pickled vegetables, canned beans, sauerkraut. A glass of canned corn, for example, contains almost 400 mg of Na. And this is despite the fact that in a fresh or frozen vegetable there is not more than 10 mg of a substance. Or another example – a tomato. In 1 medium-sized raw vegetable there is approximately 6 mg of sodium, in 100 grams of canned tomatoes without salt, 20 mg, and in a normal salted tomato spin, 220 mg of Na per 100 g of product.
Meat products.
Smoked meats are one of the most sodium-saturated food categories. Poultry meat, ham, salami and other types of sausages contain a high concentration of macronutrient, which is part of the seasonings, flavors and marinades.
Cheese
Melted cheeses contain the substance disodium phosphate, which increases the sodium content several times. A significant concentration of the substance is in cheddar and parmesan. Only 30 grams of cheese of the named varieties is almost 400 mg of an element. But cream cheese, Swiss and mozzarella belong to products with low Na content.
Salty snacks.
Any salty snack (nuts, chips, crackers) can provide a dose of sodium, several times higher than the daily rate. Nutritionists advise not to get involved in products from this category, but choose salt-free products or low salt as snacks.
Example of menu from the products containing sodium
Breakfast:
egg and cheese sandwich – 760 mg of sodium;
a glass of orange juice – 5 mg;
a cup of coffee – 5 mg.
Snack:
1 medium banana – 11 mg.
Lunch:
vegetable soup and sandwich – 1450 mg;
a cup of tea – 10 mg.
Dinner:
spaghetti without salt with meat sauce – 380 mg;
salad with dressing – 340 mg;
a glass of water – 10 mg.
Before bedtime:
a glass of milk – 100 mg;
2 chocolate biscuits – 70 mg.
Total: 3231 mg of sodium.
Dangerous sodium
Eating too much sodium too often can cause health problems. In addition, receiving corticosteroids and people with kidney disease are at risk of Na-oversupply. Stress is also one of the factors contributing to the retention of a substance in the body (under normal conditions, the macro element is excreted in the urine).
Avoiding excessive consumption of Na will help reduce the risk of developing cardiovascular and nephrological diseases.
To do this, eat more fruits and vegetables. If it is canned or frozen foods, give preference to salt-free options. Among identical products, choose those with less Na (indicated on the label). To accustom yourself to low-salt food (with time, taste buds get used to unsalted foods).
Excess sodium can cause high blood pressure, swelling of nerve tissue and brain. If time does not remove the excess substance from the body, the poisoning can end with a coma. In addition, reducing the level of Na in the body will help you quickly and easily say goodbye to excess fat. Also, the presence of excess sodium in the body can cause a deficiency of potassium, magnesium and calcium.
Sodium deficiency is also dangerous for humans, as well as its surplus. First of all, the lack of this macro will affect the nervous system, then it can cause depletion of the body.
