Salt benefits to our body
Salt is the most important food source that provides a mineral called sodium in the body.
Salt is often referred to as sodium chloride because salt consists of 40 percent sodium and 60 percent chloride.
Salt content is a mineral that plays an important role of electrolytes in the body.
This mineral helps maintain fluid balance, nerve function, and overall body muscle function.
So it is very important to get salt intake in your daily diet, but not excessive.
Eating too much salt can increase the risk of high blood pressure (hypertension) and heart disease.
In one day, the recommendation of suitable salt consumption is less than one teaspoon for adults.
Whereas for children 5 years and older, the safe limit of salt consumption in a day is half to three-quarters of a teaspoon.
How to measure salt in food at cooking proses
It is important to know how to add salt to cooking.
Paul Breslin, a professor of nutrition science at Rutgers University, said that for cooking, you should add a little salt at the beginning of cooking, then add it again before the end of the cooking process.
When salt is included at the beginning of the cooking process, salt binds directly to protein in food.
However, these methods only add the amount of sodium seep into the food, while the saltiness is not so pronounced.
So your food feels less delicious, finally adding more salt to taste salty enough. If you have that, you might consume too much salt.
Recognize the signs that you are over-consuming salt
Our time is living in fast-paced demands, including fast food actually contains a lot of salt.
Even beyond the recommended limits.
Most eating salt can cause fluid imbalances in the body.
In the short term, excessive salt consumption can cause a number of side effects that can cause health hazards.
These are some of the signs that consuming salt exceeds reasonable limits.
1. Frequent urination
As you know, excessive water consumption can make you urinate more frequently.
The same effect occurs especially if you eat salt.
Therefore, excess salt intake of “strength” from your kidneys works harder to flush the body which leads to an increase in the frequency of urination.
Urinating, your body will lose calcium, a mineral body that plays a role in making strong bones and teeth.
So if you urinate too often, your body will lose calcium and can weaken bones. The body’s lack of calcium increases the risk of osteoporosis.
2. Frequent headaches
One study found that adults who consumed salt more than limited their advice were more likely to have frequent headaches despite normal blood pressure, compared to adults who consumed natural salt.
3. Frequent dehydration
Too much salt can upset the fluid balance in the body, which can cause dry mouth.
This is why eating too much salt can make you thirsty, even dehydrated.
Dehydration can interfere with concentration and reduce their ability to remember.
In fact, one study has found that people who are dehydrated have worse cognitive levels compared to those who don’t.
Therefore, to overcome this you need to drink more water.
4. High blood pressure
Excessive salt intake can increase the amount of fluid in the body, which will make the heart work harder than it should.
In the end, the heart works “overtime” can increase blood pressure.
5. Eye bags appear
Yes, although eye bags can be a sign that you have eaten salt.
This can happen because your body is looking for ways to balance excess salt, which causes inflammation in the body, which is often called edema.
However, the appearance of eye bags can also be caused by a lack of sleep, allergies, or because of drugs.
What are the dangers of excessive salt consumption for health?
Here are some dangers that can arise if you consume excessive salt.
1. Decreased brain function
This study found that adults who consume a lot of salt in their diet are more at risk than heart disease.
A Baycrest study even shows that adults who consume too much salt and don’t exercise are at greater risk for cognitive decline.
2. Interfering with kidney function
As you know, one of the functions of salt is to balance fluid levels in the body, to give kidney signals when to hold water and when to remove water.
Unfortunately, excessive salt consumption can interfere and worsen the work of the kidneys.
If you consume too much salt, the kidneys will reduce the expenditure of water into the urine, which can cause an increase in blood volume due to water retention.
The symptoms that arise between them are edema, which is characterized by swelling, especially in the hands, arms, ankles, and legs, which is caused by fluid retention.
3. Increased blood pressure
Salt can also affect blood pressure, because the higher the level of sodium in the blood, the higher your blood volume.
An increase in blood volume can cause an increase in blood pressure.
In addition, long-term consumption of sodium can also damage blood vessel walls and increase the risk of hypertension or high blood pressure.
High blood pressure is the power of blood pushing against the walls of the arteries as the heart pumps blood which can cause many serious conditions, such as strokes and heart failure.
And despite naturally increasing blood pressure with age, according to the American Heart Association, one way to prevent your blood pressure from rising too much is to reduce salt intake.
4. Stroke and vascular dementia
High salt intake increases blood pressure, increases the risk of stroke and vascular dementia.
Dementia is a loss of brain perform that affects memory, thinking, language, judgment, and behavior.
Vascular dementia can be caused by blocked blood vessels in the brain.
About one in three people who have a stroke suffer from vascular dementia.
5. Increase the risk of heart disease in diabetics
Diabetes and salt have the same harmful effects on the cardiovascular system.
Dr. Spyros Mezitis, an endocrinologist at Lenox Hill Hospital in the state of New York that both causes blood vessels to harden and they also increase the risk of blood clots that can cause heart attacks and strokes.
The study, published in the Journal of Clinical Endocrinology & Metabolism, also has a lot of corroborating evidence that consuming a small amount of salt in your diet can help prevent dangerous complications of diabetes.
Salt has a negative effect on blood pressure and heart health if consumed in excess, both in people with or without diabetes.
The US Center for Disease Control and Prevention (CDC) recommends a good intake of salt intake in diabetic patients of no more than 1500 mg per day.
Meanwhile, people who have diabetes can eat no more than 2,000 mg of salt per day.
Although salt does not affect glucose levels in the blood, it is important to limit the consumption of the amount of salt you eat.
Because people with diabetes are more likely to develop hypertension caused by excess salt intake.
Not only that, people with diabetes have a higher risk of high blood pressure, which increases the risk of kidney heart disease and stroke.
Tips to limit salt intake in the diet
If you experience one or more of the above signs of excess salt, you now start the time to learn to control the consumption of salty foods to avoid risks that might be a health hazard.
If this practice continues, the danger of excessive salt consumption will result in increased blood pressure, and increased risk of heart disease, stroke, osteoporosis.