Harm from high salt intake. The benefits and harms of table salt for the human body
Kitchen (table) salt is constantly present in our daily food. It enhances taste and appetite. But almost everyone knows that salt is the “white death”. Why is it so? Should you give up salt? How dangerous is she? To answer, you need to understand some of the nuances, find out what reactions occur in the body after eating salt. It is especially important to pay attention to its harm and negative impact on the body.
The popularity of table salt
Experienced doctor Michael Goren singled out main reasons for using salt:
- The more salt you eat, the more you drink. Previously, innkeepers specifically offered salty foods to their customers so that they would order as much drink from them as possible.
- Salt helps keep food from rotting and spoiling. Now we have a large selection of refrigerators, freezers, and earlier salt was constantly used to preserve food. People fermented, salted, soaked fresh vegetables, meat. From this moment on, a person begins to get used to everything salty, while not being afraid that the products can harm.
- A person does not know about the required amount of chlorine and sodium for his body. Many products contain these substances in large quantities.
The harm of salt to the body
If a person does not suffer from kidney and heart diseases, his body removes about 25 grams of salt along with sweat, feces and urine. In case of abuse of salt, it begins to accumulate in the body.
We draw your attention when a person has pulmonary tuberculosis, even if heavy sweating only about 2 grams of salt comes out of the body. Also, if the person is not suffering kidney disease, consumes about 12 grams of salt per day, while only a liter of urine is excreted, 3 grams of salt begins to accumulate in the body. So over the years, the cells become completely salted, the reaction of sodium and potassium is disrupted, and subsequently a lot of edema appears.
In the case of diseases of the kidneys, heart, there are problems with blood circulation. It is important to understand: in case of diseases of the lungs, blood, blood vessels, heart, kidneys, it is necessary to completely abandon table salt.
You must also do everything to cleanse the body of excess accumulation sodium chloride. For this you need to drink spoiled milk, stick to a diet without salt. It is extremely necessary for the appearance of edema, inflammation.
Why are doctors against giving up salt?
Many doctors say: you can not completely exclude salt from your diet. It is believed that when a person sweats, he loses required amount salt, so be sure to use salty food. Modern nutritionists are sure that this opinion is erroneous. The body itself supports enough sodium chloride in the blood. The body should only have about 15% salt.
Video: SALT - BENEFIT AND HARM
It is important to remember that salt accumulates in the tissues, then enters the bloodstream. Therefore, it returns over time, even if a person loses sodium chloride with vomiting, feces, sweat. When used raw vegetables, fruits, you still get 1 gram of table salt per day.
As for the salt-free diet, it can be called such, because you simply do not add table salt, and in fact it is found in many foods.
Video: Salt Harm
How to get used to food without salt?
Many foods without salt cannot be consumed. But we have already managed to find a way out of this situation, we will share with you some secrets:
Video: SALT HARM AND BENEFITS / harm of salt when losing weight, the role of salt in the human body
- In salt-free soup, you can add onions, yogurt, fresh herbs, garlic.
- Unsalted pasta, noodles will be much tastier if you add fresh vegetables to them - onions, tomatoes, garlic, herbs.
- You can improve the taste of baked potatoes by adding to it olive oil with herbs, garlic, sour cream, sauce. It is recommended to complement the dish fresh vegetables, sauerkraut.
Of course, those who are very fond of salty can not immediately refuse it. But, if you set yourself a goal - to improve your health, you will definitely succeed. Already after two months you will begin to get used to salt-free food, and you will not want cheese, herring. It is also worth noting that all flavoring salty additives, flavors are especially dangerous for health, they lead to serious illnesses stomach, intestines, kidneys, heart, blood vessels, as well as obesity.
Where is natural salt found? Onion, radish, garlic. And here is the apple lemon juice great substitute for table salt. Sometimes nutritionists recommend eating sea salt, because it contains not only chlorine and sodium, but also other more useful mineral elements. Seaweeds are especially valuable, they help to cure diseases of the endocrine system.
What is the difference between table salt and sea salt?
Many people think that marine view salt contains as many nutrients as the stone, unrefined look. But it's not! Also, iodized and sea salt are often confused, thinking that they are one and the same. No in iodized salt does not contain trace elements, which are abundant in sea salt. It is important to understand well here. It is best to buy proven products. If you are not sure what kind of salt you need, consult a specialist.
Thus, the human body needs a small amount of salt, but you should not abuse it, because it can seriously harm. Also don't get carried away salt-free diet. If you decide to stick with it, it is best to consult with a dietitian, your doctor, who will give permission. Appreciate your health, stay young as long as possible!
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We are so accustomed to salt that unsalted food seems to us not only tasteless, but generally unacceptable. But it is generally accepted that salt is the white death. So is it harmful? This moment has two sides of the coin. Salt, like other products, has its own useful and harmful properties . The cheat sheet tells is salt good for the body 😉
For salt!
Salt supplies the human body with sodium and chlorine, which provide acid-base balance in organism. Hydrochloric acid is formed from chlorine, the most important component gastric juice.
Salt is essential for the proper functioning of the human body. Without it, it will be impossible to transport oxygen and nutrients in blood.
In transmission nerve impulses sodium is also involved. This component is demanded by the body during muscle contraction. It is important that we cannot produce sodium ourselves, but get it only from food.
Lack of salt affects a person's ability to work. Symptoms of salt deficiency often become weakness, drowsiness, nausea, dizziness.
It turns out that salt is useful to a person for the human body only in certain quantities. Salt balance is vital!
Against!
Most medical scientists believe that adulthood salt intake should be limited, since an excess of sodium chloride leads to atherosclerosis, increased pressure and other diseases. Some scientists believe that a person should be content with the amount of salt contained in natural products; meat, fish, vegetables, milk.
The Soviet nutritionist Pevzner claimed that 8 grams of salt per day is enough for a person. American researcher Blumenfeld in his book "Who is at risk of myocardial infarction?" devotes a special chapter to salt intake and concludes that a large amount of salt leads to an increase in blood pressure.
Salt is able to retain fluid in the body. As a result, the volume of circulating blood increases and there is additional load on the heart. That is why people with cardiovascular diseases will not benefit from salt.
Salt promotes development nephrolithiasis harmful in glaucoma, obesity, skin diseases. The list goes on.
So you gotta quit bad habit salt food, it is better to eat it undersalted. But what about public catering: to salt or not to salt food, whether to remove the salt shakers from the table? Obviously, you need to go slowly and gradually towards less salt intake, but you need to get started.
The golden mean, or how much salt does a person need?
IN moderate amounts salt is harmless. Average daily rate, how much salt does a person need, in the amount of 10 - 15 grams per day (about 1 teaspoon). This amount includes salt, which is added to dishes during cooking, and is also found in food products (bread, vegetables, fish, meat, cereals, cottage cheese).
Daily rate in childhood other:
Overdose is dangerous!
An overdose of salt can be fatal. Therefore, you can’t joke with salt, for example, punish children with it. There is a known case when, for pedagogical purposes (as punishment), a girl was forced to eat a salted dish. It was not possible to save the girl from salt poisoning.
Critical dose for an adult: 3 grams per 1 kg of body weight and above. A person with a body weight of 70 kg can die from a single intake of 210 grams of salt.
Critical dose for a child: 0.5 grams per 1 kg of body weight and above.
Now you know everything about the benefits of salt) Be healthy!
Created on 08/31/2010Scientific disputes regarding the effect of salt on human health do not subside. Some call it the white death and adhere to the so-called salt-free diets.
Others cannot do without it and add salt to almost all dishes, while eating marinades and various smoked meats.
One thing is clear: it is unreasonable to adhere to such extremes.
Contrary to the claims that it is better to give up salt altogether, salt is necessary for the normal functioning of our body. She plays an important role in the work of cardio-vascular system, helps to normalize sleep, and also maintains the water balance of the body. In addition, salt is indispensable for work. nervous system. However, hypertensive patients, pregnant women, people with overweight and those suffering from kidney disease, its consumption is recommended to be limited.
Salt types
Sea salt rightfully recognized as adherents healthy eating as well as doctors. It is completely natural, exposed minimum quantity stages of processing, due to which all minerals and trace elements are preserved in it, and at the same time it does not contain harmful impurities. It can be used for cooking meat, fish, vegetables, soups, for preserving and salting ready meals.
Rock salt- also a natural crystalline mineral. She originated in earth's crust at the stage of drying up of the ancient seas. It has less than in the sea, micro- and macroelements and more organic impurities (pebbles, sand, specks).
Evaporated salt (extra) undergoes chemical cleaning and heat treatment, and in order to avoid caking, special additives are added to it. Therefore, it is better to minimize the use of extra salt, and it is not at all suitable for harvesting pickles.
iodized salt. It is rock salt that has additives such as iodine and is considered beneficial for cancer patients. thyroid gland. It is also recommended for people who are deficient in iodine in the body.
Kosher salt. It is preferred for cooking, as it has a milder taste than table salt.
How is salt useful for the body?
Proper digestion
Salt aids in the digestion process by stimulating salivary glands and helping the body produce digestive juices. It contributes fast digestion. Salt also prevents the accumulation of processed food in the digestive tract thus preventing constipation. This facilitates the absorption of food particles through the intestinal tract.
Respiratory diseases
Salt can be a great help in case respiratory diseases such as asthma, bronchitis and hay fever. It is effective in reducing inflammation in respiratory system thus slowing down the production of phlegm so that you can breathe more easily. For bronchitis, drink a glass of water with half a teaspoon of sea salt dissolved in it.
Diabetes
Sea salt is beneficial for diabetics or those prone to diabetes, as it can reduce the need for insulin, helping to maintain proper blood sugar levels.
Sleep disturbance, depression
Some people experience saliva coming out of their mouths when they sleep. This indicates a deficiency of salt in the body, which can lead to a lack of water in salivary glands. Sensing this deficiency, the glands produce more saliva. Drinking sea salt water before bed prevents excess saliva production.
In addition, sea salt treats depression by producing two hormones, serotonin and melatonin, which will allow you to cope with stress, thus relaxing and allowing you to sleep better.
Heart
While salt is generally considered harmful in this regard, sea salt dissolved in water can lower high cholesterol, high blood pressure, and regulate irregular heartbeats, thus providing protection against atherosclerosis, heart attacks, and strokes.
Muscle spasms
Potassium is a mineral that is vital for normal muscle function. Sea salt contains a small amount of potassium and also allows the body to better absorb potassium from other food products. Thus, it helps in preventing muscle pain, spasms and cramps.
The immune system
Sea salt is the world's oldest antibiotic and has antiviral properties. Thus, it can be an excellent substitute for antibiotics without having side effects. Sea salt strengthens immune system, which allows you to fight the cold virus, fever, flu and autoimmune diseases.
Weight loss
While table salt is not very helpful in this regard, sea salt can actually help you lose weight by preventing water retention as well as aiding digestion. As already mentioned, sea salt promotes rapid digestion by creating digestive juices, thus preventing buildup in the digestive tract that can lead to constipation and weight gain.
Osteoporosis
Salt is essential to keep bones healthy and almost ¼ of the salt in our body is stored in the bones. A lack of salt and water causes the body to take sodium from the bones, leading to osteoporosis. Drinking enough water and eating salt in moderation helps prevent osteoporosis.
Body Alkalinization
Since upon receipt, sea salt is not affected by high temperature and the process does not use harmful man-made ingredients, it alkalizes the body. So, salt eliminates the risk of serious life threatening disease by preventing and reversing high level acidity in the body. Minerals support proper electrolyte balance in the body, thereby normal operation nervous system and cellular functions.
Do not abuse salt!
After consideration various benefits salt, it is obvious that a certain amount of salt is necessary for our body. However, excess salt can negatively affect the body, increasing the risk of high blood pressure, stroke, and other heart conditions. Since sea salt is more nutritious, it can be used in place of table salt for household consumption.
Many products contain salt initially (for example, bread, cheese, sausage, sauce), so adding salt to food on a plate is not at all necessary, and sometimes even harmful. After all, the abuse of salt is fraught with diseases of the kidneys and the cardiovascular system.
Salt can be friend or foe - depending on its quantity, type and state of human health.
Since time immemorial, disputes have been going on about whether salt is good or bad. Some argue that without sodium chloride (as it is called scientifically) the body will not live long, others prove its terrible harm, they call it white death. The truth, as usual, lies somewhere in the middle.
Respect for bread and salt is instilled from the very young years. Without these products, we cannot imagine a full meal, and homemade canned cucumbers and tomatoes, by definition, cannot be unsalted. And let's remember national rituals, fortune-telling, fairy tales, sayings - everywhere a dear guest is greeted with bread and salt.
But the older we get, the more persistently doctors advise us to limit its use. Very often, increased consumption of salinity provokes the development of hypertension. The fact is that salt retains fluid in the body. Because of this, blood cells begin to press on blood vessels and arteries with an increased volume.
So what is the whole truth about salt? What is the use of it, what is the harm? Let's figure it out together.
Why does the body need it?
According to experts, salt is vital for us. With its chronic deficiency, very serious consequences, up to lethal outcome. As we remember from school biology lessons, the human body is 70% water.
It is sodium chloride that maintains the normal water balance in the body. Of course, for this, the minimum intake of salt is quite enough - from 5 to 10 g per day.
If you regularly consume more of it, you can harm your health. Let's look at the benefits and harms of its use:
Benefit
It all depends on the dosage. Since the main purpose of this product is to maintain the water-salt balance, it is important to use it no more than recommended by doctors. daily dose. Generally, get lethal dose salt will be quite problematic, since hardly anyone can eat an amount at the rate of 3 grams per kilogram of body weight.
Sodium chloride is responsible in the body for transporting oxygen and nutrients to tissues, as well as for the passage of nerve impulses that provide motor activity muscles. The human body cannot synthesize sodium on its own, so it needs to be obtained from the outside, along with food.
It must be said that this substance is an excellent natural preservative that slows down or completely prevents the development of pathogens in food. Therefore, it can rightly be called the simplest, most inexpensive, safe means to ensure long shelf life of many products.
The benefits of the product are not only nutritional value. Salt will help with some ailments. For example, it is used for inhalation, gargling, nasal sinuses for colds, tonsillitis, sinusitis. It cleans the skin, getting rid of acne. Lubricate insect bites to get rid of itching, inflammation. They make baths to strengthen nails and much more.
Harm
With regular increased use, the water balance is disturbed, there is an accumulation excess fluid. This often results in the formation of stones in gallbladder kidneys, blood pressure rises.
As we have already said, the daily amount of sodium chloride should not exceed 10 g. But it must be recalled that the food consumed per day already contains salt, sometimes its amount is even too high. Therefore, this must be taken into account when you want to salt a dish.
Of course, it is unnecessary to completely abandon it, but it is not worth increasing the use. You just need to know the measure.
What salt to choose?
It will be useful to know that the most useful is the one that has not undergone any industrial processing at all. Or choose the least processed. Also, don't buy too small. But it is best to choose not the usual, but unrefined sea salt. It contains many useful substances - more than 80 microelements and about 200 names of the most important chemical compounds.
But when it undergoes purification and industrial processing, sea salt turns into ordinary, of little use table salt. It loses almost everything useful material.
Why is it better to use raw sea salt?
She has a natural natural origin, namely, is obtained due to evaporation sea water under the influence of wind, sun, sea air.
Does not contain extraneous chemical additives harmful to the body.
In addition to chlorine and sodium, it contains essential elements- as potassium, magnesium, manganese, iron, calcium, zinc, copper.
By palatability not only is not inferior to its counterpart industrial production, but far exceeds it.
In conclusion, I would like to note that salt, of course, is needed human body. You don't have to give it up completely habitual image life. Its use will never harm you if you do not abuse it.
Watch your diet, do not get carried away with too salty foods, although you should not completely refuse them either. Just know the measure, try not to abuse them. Remember that too much or too little salt is bad for your health.
Nowadays, you can often hear from TV screens and the media about harm of salt. In fact, the number of people suffering from hypertension is increasing every day. According to statistics, every third person in the adult population has high blood pressure. And since too much salt is often the cause, it's no wonder it got a bad rap as a result.
But is salt bad really, how do they talk about it? Maybe it’s really better to completely abandon it, and is there the benefits of salt for good health? Let's explore this article together.
Although salt is too often used in processed foods and in cooking, it is still an integral part of our diet. Salt or sodium chloride is a mineral that plays a vital role in hydration and maintaining electrolyte balance in the body. Simply put, without salt, there is no life!
Then how does it benefit our body? With the right amount of sodium - not too much and not too little - you get the following health benefits.
1. Hydration
Water loves salt. Sodium and potassium work together to regulate the water balance inside and outside the cells in the body. When a person lacks salt, they may become dehydrated or suffer from a lack of water. Also, excess sodium can cause bloating due to water retention.
To moisturize the body, it is best to use sea salt. Sea salt contains about 60 trace elements, which makes it very good source electrolytes, and of course don't forget the water.
2. Heart health
We already know that sodium is the main determinant of levels in the body. Too much sodium due to excessive consumption of refined salt can lead to hypertension. And too little salt can lead to low blood pressure, which also poses a threat to heart health. people with low blood pressure can cope with this problem by consuming more salt and more fluids, increasing blood volume, thereby raising their blood pressure.
3. Brain and Nerve Health
Sodium regulates water in the body. Both water and sodium are essential for the transmission of electrical signals to the brain. The influx of sodium electrolytes into nerve cells causes an electrical charge that activates a nerve impulse, also called an action potential. Without these electrical signals, the nerves don't know what to do. Lack of salt can lead to disturbances in nerve impulses that reduce the performance of the nervous system and threaten health.
4. Proper muscle function
The body requires electrolytes to power every movement in the body. When you run, jump, walk, or simply reach out, your brain sends out commands that are activated, synchronized, and controlled by electrolytes. muscle cells surrounded by electrolytes that form a perfect balance of sodium, potassium and chloride inside and outside the cell wall. An imbalance in electrolytes causes muscle malfunction, which can be expressed in the form muscle cramps or spasm.
5. Facilitates proper digestion
When a person does not get enough salt in their diet, hydrochloric acid production may decrease. Hydrochloric acid is a stomach acid that is essential for proper digestion of food. With its deficiency, a person is at risk of insufficient digestion, dyspepsia, heartburn, iron deficiency, and various autoimmune diseases.
Sea salt provides chloride, which makes up hydrochloric acid. Therefore, with a lack of salt, add sea salt to your food, and not refined table salt.
6. Prevents water imbalance
Hyponatremia is a disorder water balance arising from excess content water in the body and a lack of sodium, which can lead to excessive hydration or water intoxication. In hyponatremia, sodium in the body becomes dilute. This may be due to the use of too a large number water during high physical activity or some health problems. Since there is not enough sodium in the body to balance the water, the cells begin to take in water and swell, creating life-threatening conditions.
Symptoms of intoxication include nausea and vomiting, headache, confusion, and fatigue, restlessness and irritability, muscle weakness, convulsions and to whom. Therefore, while exercising, it is important to drink liquids containing electrolytes.
7. Supports oral hygiene
Painful gums, sore throats, ulcers, and any other oral ailments can be washed with salt water. The salt draws water out of the swollen area, reducing swelling and making it easier to swallow in cases of sore throats. Prepare a solution with half a teaspoon of salt and one cup warm water. Mix well. Rinse your mouth, spitting each time, until all the solution is gone.
8. Prevents and relieves muscle cramps
As mentioned earlier, muscle movement would not be possible without sodium. Muscle cramping or spasm is a sign that there is an imbalance or deficiency of electrolytes. Electrolyte deficiencies can occur after sweating, diarrhea, and urination if these electrolytes are not replenished. Because electrolytes are lost through sweat, electrolyte deficiencies are common among athletes, especially distance runners and cyclists. Another common occurrence that leads to electrolyte imbalances is pregnancy. Pregnancy increases the need for electrolytes in the body. When they are not enough, there may be muscle spasms and convulsions.
Don't ignore body signals. If you experience muscle cramps, drink some coconut water or eat celery, or cucumber to quickly replenish lost trace elements. None of these are available? A glass of water with a little salt and sugar will help you quickly and easily solve the problem.
So, to the question is salt good we can safely say - yes, BUT ... in moderation! Without salt, there is no life, which is obvious. Replace regular refined table salt with one containing 84 beneficial trace elements and you will be happy!
