Why s alt is harmful: chemical composition, benefits and harms, consumption rates per day

2024 Author: Isabella Gilson | [email protected]. Last modified: 2023-12-17 03:14

Eating too much s alt can have many negative he alth effects, such as high blood pressure and worsening heart disease. However, a moderate amount of s alt in the diet, which meets the recommendations of he alth experts, has some he alth benefits, such as maintaining the overall performance of the body. However, the amount of sodium you should consume daily depends on your he alth condition.

From this article you will learn: why s alt is harmful to a person, what benefits it can bring, and also how it can be replaced.

Composition

The chemical composition of edible s alt is actually very simple. This is a compound formed by the interaction of alkali and acid, two chemical elements - sodium and chlorine. Therefore, the formula of edible s alt is NaCl. This compound is obtained in the form of white crystals, which we are accustomed to seeing in our s alt shakers.

Benefit

Let's start with the positive side of s alt. sodium helpsmuscles and nerves to work properly, helping muscle contraction and transmission of nerve signals. It also helps regulate blood pressure. The correct amount of sodium in the body as an electrolyte maintains an appropriate overall balance of body fluids. Sodium also helps maintain a constant blood pH, which is an important indicator of he alth.

The brain is very sensitive to changes in sodium levels in the body. Deficiency of this metal often manifests itself in the form of lethargy and malaise. A normal amount of sodium helps keep the mind sharp and is an essential element for brain development as it helps improve brain function.

Harm

Why is s alt bad? Excessive amounts of this mineral in the diet have many serious and quite dangerous side effects. Below are four major negative effects of s alt consumption.

Fluid retention

You must have noticed the annoying feeling of swelling after eating s alty foods. When a person consumes a lot of sodium, the normal fluid balance in and around the cells of the body shifts. That's exactly what s alt is bad for. Typically, the extra fluid is filtered by your kidneys. When you swell, some of the congested vessels in the body shed fluid into the tissues. As a result, your usual clothes become tight, and shoes begin to crush.

High blood pressure

What harm is s alt? One of the most well-known disadvantages of sodium is its ability to raise blood pressure. Every time your heart beats, it creates a force that pushes blood through the vessels, veins and arteries. This force exerts pressure on the arterial walls, which is known as your blood pressure.

Because sodium makes you retain water, the heart has to work even harder to pump blood through the tissues. The extra force from the heart muscle increases the pressure on the walls of the arteries and wears out your heart over time.

Artery problems

As your blood pressure spikes from the surge of sodium, cholesterol is more likely to collect inside your arteries. This problem, called atherosclerosis, narrows the arteries, making the heart work harder. S alt increases the risk of blood clotting and rupture of blood vessels. Due to damage to the capillaries and arteries, vital organs may not receive all the oxygen they need.

Kidney disease

The kidneys are exactly the organ that suffers most from excessive consumption of s alty foods. Your kidneys are highly dependent on a constant supply of oxygen from the blood to do their job and remove waste. But, if there is too much sodium in the body, which generally affects the blood flow, the tissues in the kidneys become damaged. They begin to age rapidly, become unable to get rid of toxic substances. Ultimately, tissue aging can lead to kidney disease and eventually complete kidney failure.

Scientific research

According to a study released in 2010 by the UniversityCalifornia (San Francisco) and Columbia University Medical Center, the effect of s alt on the human body is most pronounced for African Americans. This ethnic group is more likely to be sensitive to the hypertonic effects of s alt as their bodies retain sodium more easily and tend to have high blood pressure more often.

Studies also show that anyone over 51 years of age is also more susceptible to the adverse effects of sodium chloride use, as blood vessels constrict with age, which can lead to higher blood pressure levels.

A study published in the American Journal of Hypertension in 2011 showed a dramatic reduction in sodium in the diet of Caucasians with normal blood pressure. For example, going from a high-sodium diet to a low-sodium diet within a few weeks can lead to higher cholesterol levels, potentially leading to some heart he alth risks.

Daily Value

Table s alt contains 40 percent sodium and is the most common source of sodium. One teaspoon of table s alt contains 2,300 milligrams of sodium, which is the recommended maximum amount of sodium for a he althy adult per day. Individuals with high blood pressure should limit their sodium intake to 1,500 milligrams per day.

Be aware that many foods, especially processed and cooked foods, are high in sodium. People with congestionheart failure, cirrhosis of the liver and kidney disease need significantly less s alt in the diet.

If you don't supply enough sodium, deficiency symptoms can range from annoying to deadly. One of the most serious problems is the deterioration of the nervous system. In general, sodium deficiency leads to diarrhea, vomiting, headache, weakness, low blood pressure, weight loss, dizziness, and muscle soreness. Reducing the amount of sodium in the body also reduces the amount of fat accumulated in the peripheral parts of the body. So sodium depletion is the way to get a lot of diseases that can cause exhaustion and lethargy.

What can replace s alt?

Many of us often eat the same foods day in and day out. If your eating pattern contains a lot of s alty foods, then your body can adapt to them, and then wean if you eliminate them. The good news is that taste preferences are adapting to changes in eating patterns.

Studies show that if you cut back on sodium, you are likely to prefer foods with less s alt over time. A change in taste preferences can happen in just three weeks! You may even find that the high-sodium chloride foods you've been eating or even craving now taste way too s alty.

To give up s altwent smoothly and without disruption, useful alternatives should be found. The best substitutes for s alt are the many spices you can freely add to your meals to enhance their flavor and aroma. The following additions will enhance the taste of your favorite dishes just as well:

• garlic;
• bow;
• black pepper;
• parsley;
• dill;
• ginger;
• cumin;
• basil;
• turmeric;
• mint;
• rosemary;
• nutmeg;
• cardamom;
• chili;
• cinnamon;
• paprika;
• oregano;
• thyme.

Also, with the help of the following products, you will get delicious second and first courses:

• Soy sauce.
• Mustard.
• Lemon juice.

A lot of s alt is harmful to the body, with the help of fragrant seasonings and sauces, you can easily refuse it. For the most part, cravings for s alty foods are a matter of habit, so, like any bad habit, you should get rid of it.

Conclusion

S alt good or bad? It is impossible to answer unambiguously. We all need to have some sodium in our bodies - after all, this mineral is found in almost any kind of food. Sodium maintains the correct amount of fluid in the body, causes muscles to contract and relax, and even transmits nerve impulses to keep the heart beating. But when you get too much sodium through your diet, it causes a lot of problems throughout your body.

So, now you know how harmful s alt is to the human body. Therefore, watch your consumption, try to replace s alt with seasonings and natural sauces.