Salt is a fundamental mineral for our body; we take it through food and it helps us balance the fluids in our body.
Index
How does salt work in our diet?
Excessive use of salt is harmful to our health.
The first consequence is the increase in water retention, especially on the abdomen and legs; retaining liquids can cause swelling, worsening of the “orange peel” skin, up to more serious complications such as edema, hypertension and problems with the cardiovascular system.
The recommended use of salt for healthy adults is 2,5 gr per day approximately; to stay within this range, you need to pay close attention not only to the added salt as a seasoning for the dishes, but also to the foods that in themselves contain it.
Il sodium it is, in fact, present in many foods and we must make it a habit to always check the values of what we are about to eat.
SOURCES OF SODIUM IN FOOD
- Classic table salt
- Preservatives and additives: nut, yeast, baking soda, brines ..
- Certain medications such as antacids, laxatives and syrups
- Particularly fatty meats and fish such as lamb and salmon
- Junk food in general (hamburgers, sandwiches, fried food ..)
BENEFITS OF SALT REDUCTION
- Promotes the drainage of liquids and the elimination of toxins
- Keeps an eye on the blood pressure
- Promotes weight loss in a low-calorie context
8 TIPS TO REDUCE SALT
- Prefer a natural diet with not very refined foods (vegetables, fruit and seasonal products), always trying to prevent nutritional deficiencies.
- Reduce the use of table salt when preparing dishes; use more spices and slowly you will learn to appreciate more the taste of genuine foods.
- Try to consume water sodium free (always check the labels on drinks too).
- Reduce the use of drugs that contain sodium.
- Avoid precooked foods, junk foods and pickled foods.
- Choose fresh cheeses rather than seasoned.
- Increase the consumption of potassium-rich foods, such as apricots, cherries, blueberries and red fruits.
- Take a cup of green tea at least once a day, known for its antioxidant and draining properties.
IS COMPLETELY DELETING GOOD?
The answer to this question is NO!
Sodium has numerous physical benefits; we must never eliminate it completely to avoid disrupting the balance between sodium and water in our body.
Salt and potassium play a fundamental role in the brain; together they help create electrical impulses in the brain.
Furthermore, the salt helps kill bacteria thanks to its osmotic power; in a rich environment, bacteria release their liquids to the outside and die from dehydration.
In summary…
- salt is a fundamental mineral for our body
- overuse can cause water retention problems
- sodium is found in many foods and we must learn to control its values
- reducing salt helps drain fluids
- it must not be completely eliminated from the diet; the recommended dose is 2,5 gr per day.