Sodium in food and its role in a human body"

Sodium — a macrocell which is required to an organism for normal functioning. In our article we will tell about volume as far as this element is important for the person in what products it contains in large numbers, and about features at his use in a diet.

Sodium role in an organism

It belongs to alkaline metals, and has property to be oxidized quickly on air. In a human body its quantity fluctuates from 70 to 110 grams.

The sodium role in a human body is invaluable. Its main useful properties are:

• maintenance of necessary water balance. At the termination of receipt of this macrocell of people will promptly lose weight;
• normalization of arterial blood pressure;
• strengthening of a cardiovascular system;
• transportation of carbon dioxide;
• stimulation of digestive system;
• ensuring functioning of kidneys;
• prevention of heatstroke.

Whether you know? Sodium in pure form — soft metal which without effort can be knifed.

Briefly speaking, sodium in a human body ensures it trouble-free operation and it is extremely important to maintain balance of this macrocell in cages.

Close connection of Na with others macro - and minerals

All vitamins, minerals micro and macrocells are closely connected, it is difficult to overestimate their value in a human body, they provide it with vital energy and bring benefit. Sodium is closely connected with potassium and chlorine.

In a tandem with potassium they participate in emergence of nervous impulses, positively influence heart, vessels and memory.

We advise to learn in what food contains: potassium, calcium, iodine, vitamins B, D, H, B1, B2

And together with chlorine they are responsible for normalization of digestion and do not allow to come to leak of carbon dioxide from blood vessels.

Sodium consumption rates

The optimum number of the use of this macrocell in day — 4-6 grams. Obtaining this quantity requires 10-15 grams of table salt.

Has to receive additional amount of this substance of people:

• carrying out constant physical activities;
• living in hot climate;
• taking the drugs with diuretic property;
• testing an insufficient amount of water in an organism;
• at severe burns.

Whether you know? Salt gave names to many products, for example, salad initially represented a pickles, i.e. salty vegetables (from the Italian salata — "salted"), and salty ham in Italy did salami grade sausage.

What products contain a lot of sodium

Besides salt, this macrocell is might contain also by food. The person can receive his norm in day, even without using salt.

To build the diet respectively, of course, it is necessary to know what products contain sodium. We will give the list of such products below.

Vegetable products

Among power supplies of plant origin the main suppliers of this element are:

Animal products

Some power supplies of fauna are also rich with this element.

Let's specify in the table in what animal products of sodium contains most of all:

The products containing sodium and chlorine

It is possible to distinguish from power supplies which contain both of these elements:

The products containing sodium and potassium

Let's provide also the list of products which contain both representatives of group of alkaline metals:

Whether it is worth using salt in a diet

Salt long since became for people irreplaceable seasoning, food without its addition seems to us fresh and tasteless. Its shortage in an organism is characterized by such symptoms as faints, nervous breakdowns, heart troubles and leads to sad consequences in the form of diseases.

That the organism received the Na and Cl elements, it is possible to use products in which they contain. But nevertheless it is not necessary to refuse salt use at all. The main thing to know some norms not to put too much salt in a dish and by that not to allow excess of salt in an organism:

1. Norm of a pickles of meat — one and a half teaspoons on kilogram.
2. Grain (rice and buckwheat) is two teaspoons on kilogram.
3. Flour for the test — one teaspoon on kilogram.
4. In preparation time it is recommended to salt insufficiently food, and to dosolit just before the use, it will allow to reduce amount of salt in food.

Important! You should not abuse products of industrial production as there add a glutamate of sodium or soy sauce in which the macrocell of Na contains in large numbers.

The reasons and symptomatology of shortage in an organism

Lack of this macrocell at the person (giponatriyemiya) — the infrequent phenomenon. Diets without the salt use, food poisonings and the broken release of free water kidneys are capable to provoke it.

Receiving insufficient quantity of this macrocell in day, it is possible to notice:

• loss of appetite;
• rashes on skin;
• decrease in immunity;
• gastric spasms;
• fast fatigue.

Not to allow the shortage of sodium in an organism and not to bring the matter to symptoms of its manifestation it is worth taking measures of prevention, the healthy and balanced nutrition is basic of which. It is especially important for athletes and people whose life is connected with physical activities.

Important! When ignoring a giponatriyemiya in an organism there can be irreversible consequences that can provoke even death.

The reasons and symptomatology of surplus in an organism

The excess of sodium in an organism (gipernatriyemiya) is provoked by excessive amount of table salt in a diet, diabetes, diseases of kidneys. It can be characterized by the following symptoms:

• frequent urination;
• excessive perspiration;
• hypostases;
• thirst;
• allergy.

The excess quantity of this macrocell detains liquid in an organism, promotes excitement of nervous system and increase in blood pressure that can provoke a hypertension and a stroke.

Because of a gipernatriyemiya can happen osteoporosis (owing to adjournment of salts in joints) and diseases of the kidneys which are characterized by deposits of stones.

Features of digestion of sodium

The main bodies of assimilation of this macrocell — a small intestine and a stomach. Assimilation increases at parallel intake of K and D vitamins, and the lack of an organism of potassium and chlorine slows down its assimilation.

Also you should not abuse the food which is too saturated with proteins, it can prevent normal assimilation of this element.

Sodium is, certainly, one of the major macrocells which bring benefit to an organism. Being guided by knowledge of its contents in food, you will be able to balance the diet to receive its necessary quantity and not to do harm from its surplus or a shortcoming.