All food contains all of the nutrients we need to be healthy, it is necessary to eat various foods in sufficient amounts. A good diet will include many different foods, and sufficient in quantity and quality to meet an individual’s need for food energy and other micro nutrients.

Jams

Jicama

Juices

Kale

Kiwis

SALT AND SODIUM

Typical serving size:

1 dash (0
01 oz or 0
3 g)

HOW THEY HARM

Hypertension Fluid retention Kidney stones Osteoarthritis

WHAT THEY HEAL

Nerve function While the terms are often used interchangeably, salt and sodium are not the same
Sodium is an element that joins with chlorine to form sodium chloride, or table salt
Sodium occurs naturally in most foods, and salt is the most common source of sodium in the diet
Sodium works to maintain the body’s acid-alkaline balance and helps maintain the body’s fluid balance
It also helps control nerve function and muscle movement
On the other hand, “salt” actually refers to a class of substances composed of ions held together by virtue of their opposite charges
Calcium carbonate (chalk) is a salt, as is sodium bicarbonate (baking soda)
Sodium chloride is the most abundant salt occurring naturally in food
The amount of sodium the body needs daily is far less than what is usually consumed
Circumstances and climate will dictate the amount needed, but in general, you need 1,300 to 1,500 mg a day to meet your body’s needs
A typical North American diet can have 4,000 to 7,000 mg per day
One tsp of salt supplies more than 2,000 mg of sodium
Some people are more salt-sensitive than others, and they will get the biggest payoff from cutting back on salt
African Americans and people with diabetes tend to be more sensitive to salt, as are older people
The increase in blood volume that occurs during pregnancy temporarily increases the body’s need for salt, but the amount required is normally supplied in a varied, balanced diet
Pregnant women should prepare meals with only a little salt and not add salt to food at the table

Health Benefits

Promotes proper nerve function
Sodium plays an essential role in the way cells maintain their integrity and how nerve impulses are transmitted throughout the body
These functions also include muscle contraction and heart rhythm
5 WAYS TO CUT SALT 1
Use fresh herbs and spices that don’t contain sodium: garlic powder or fresh garlic, onion flakes (instead of onion salt), dry mustard, coriander, lemon, mint, cumin, chili, curry, rosemary, thyme, basil, bay leaves, ginger, hot peppers, black pepper, chives, and parsley
2
Make your own salad dressing and flavored vinegars instead of salt for extra taste
3
Eat more fresh or frozen fruits and vegetables rather than canned
If you use canned vegetables, buy low-sodium or no-salt-added versions
Use fresh potatoes rather than instant, and fresh cucumbers instead of pickles
Add spices and herbs instead of salt to the water in which you cook vegetables
4
Eat fresh or frozen fish instead of canned or dried varieties, and choose sliced roast beef or chicken over bologna, salami, or other processed meat
5
Reeducate your taste buds
Taste food before adding salt
Cook from scratch instead of from packages
Adapt your favorite recipes by using half the salt called for

Health Risks

Hypertension
People with high blood pressure, or hypertension, are typically advised to cut back on salt, because sodium affects the kidneys’ ability to rid the body of wastes and fluid
When the body’s sodium level is low, the kidneys retrieve the chemical from the urine and return it to the circulating blood
Some individuals, however, have a genetic tendency to conserve sodium, which may predispose them to high blood pressure
As the kidneys retain more salt than necessary, they excrete less urine so that fluid is available to maintain the sodium at the correct concentration
As a result, the heart is forced to pump harder to keep this extra fluid in circulation, and the blood pressure increases to maintain the blood flow
Restricting salt intake may correct this form of high blood pressure

QUICK TIP:

Check your water softener The use of a home water softener may add a substantial amount of sodium to your drinking water
You may prefer to drink bottled water instead
Kidney stones and osteoarthritis
Those who have high-salt diets may be at an increased risk of kidney stones and osteoarthritis
As the salt leaves the body, it also takes some calcium with it, which can lead to those conditions, according to a 2012 study from the University of Alberta
Sodium and calcium may be regulated by the same functions within the body, so when the sodium is expelled, calcium is, too

Allergies

Kosher salt has larger grains so it tastes saltier and you can use it more sparingly so you get less sodium

Add salt after water boils
Putting salt in before raises the boiling point, and the water takes longer to boil

Buying Tip

s

The major sources of sodium in the diet are processed and preserved foods

Cereals, cold cuts, canned soups, canned vegetables, prepackaged meals, and commercial baked goods are usually high in sodium

Sodium is also found in MSG (monosodium glutamate), garlic salt or other seasoned salts, sea salt, meat tenderizers, commercially prepared sauces and condiments (ketchup, soy sauce, chili sauce, and steak sauce) soups, cured or smoked foods, olives, and pickles

Sea salt is nutritionally similar to table salt, and there are no documented health advantages to sea salt

Storing Tips

Keep salt in a cool, dry, sealed container away from sunlight

The shelf life of iodized salt is about 5 years

Seasoned salt has a shelf life of about a year

Drop a few grains of rice into salt shakers to prevent salt from clumping