2024 Author: Jasmine Walkman | [email protected]. Last modified: 2023-12-16 08:29
Sodium is a valuable trace element that has the important function of maintaining blood volume in the body. It controls the work of muscles and nerves and prevents exhaustion and heat stroke, which threaten us during the hot summer months.
Sources of sodium
For the best sources of sodium are considered salt, bacon, green olives, sea fish, cheese and other products. Some sodium, but quite low, is found in unsalted nuts, fruits and vegetables, with the exception of carrots, beets and spinach.
100 g of bread and pasta products contain about 50% of the daily requirement of sodium, with rye, corn and oat bread having the highest content.
Other foods that are very rich in sodium are soy sauce, sauerkraut juice, meat, breadcrumbs, capers, sun-dried tomatoes, sausages, mustard, biscuits, chips, waffles.
Functions of sodium
It acts in obligatory synchrony with potassium. Sodium is also important in regulating blood volume and blood pressure. The required level is maintained sodium not only acts in sync with potassium, but also performs some independent functions. Sodium is especially important in satisfying certain specific physiological processes.
Potassium-sodium balance, as part of the body's overall electrolyte balance, is an extremely important part of the relative constancy of the internal fluid environment (homeostasis). Sodium is essential for the transport of organic matter across cell membranes, the alkaline-acid balance of the blood, as well as the activity of certain enzymes and others. The body's daily needs of sodium are obtained mainly from two sources - table salt and sodium compounds such as monosodium glutamate. The need for this element amounts to 1-3 grams per day. If a person takes 5 to 15 grams of salt per day, he absorbs 2-6 grams of sodium.
The relationship between sodium and potassium is analogous to the relationship between phosphorus and calcium. When the levels of one of the two minerals are elevated, the amounts of the other decrease accordingly and turn out to be insufficient in the body. It is clear from the context that the consumption of large amounts of salt leads to the depletion of potassium reserves.
The action of sodium is expressed in the regulation of the work of nerves and muscles. When a person exercises hard, it is very important that the blood reserve is at a level due to the increased blood flow and blood circulation in the body. The larger blood volume delivers a larger amount of blood to the working muscles, and increased transport of nutrients to them is carried out to them.
Sodium deficiency
Increased blood flow requires an optimal amount sodium in the human body. Decreased blood volume is a serious risk. Nutrients do not nourish the working muscle, brain and other working organs. The low level of sodium in the body leads to disturbance and imbalance in synchrony between sodium and potassium.
As a result, problems with heart, brain and liver dysfunction can be caused. Therefore, it is very important for the electrolyte balance in the cell to achieve balance through precisely defined levels of potassium and sodium. Sodium deficiency can have serious consequences not only for those who are active in sports, but also for people who lead a sedentary life.
Extreme side effects of sodium deficiency can include dizziness, nausea and disorientation. The decrease in the level of sodium in the body is a prerequisite for impaired kidney function.
The quantities of sodium in food are absolutely sufficient, as a result of which sodium deficiency is rarely observed in the body. Risk factors for sodium deficiency for the human body can be profuse sweating, as well as the ultimate avoidance of salt consumption. Sodium deficiency in these situations manifests itself in harmful effects such as muscle cramps and disorders in the assimilation of carbohydrates. Sodium deficiency also leads to neuralgia.
Sodium overdose
Sodium overdose, which means more than 13-14 grams per day are considered toxic. Excessive use of table salt causes high blood pressure. This should be a sign of caution for people with hypertension, who should reduce the intake of the spice to a minimum. Unnecessary amounts of the mineral (about 90%) are excreted in the urine.
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