Salt, or sodium chloride, is a chemical compound. Salt
occurs naturally in many areas of the world. Salt crystals
are cubic in form - if you view salt through a magnifying
glass, you will see small “squares” or cubes.
Salt is an essential nutrient - your body requires both
sodium and chloride, and cannot manufacture these elements
on its own. This is why there is a human gustatory receptor
(taste bud) specifically for salt, forming one of the basic
components of “taste”. Salt is an electrolyte
and has a slight charge. Salt preserves food by making it
difficult for microorganisms to live - the salt draws water
from the cells of microorganisms and dehydrates them.
In the body, salt helps to regulate blood volume and pressure.
The relationship between salt and blood pressure was known
as long as 4,000 years ago, when the Chinese emperor Huang
Ti wrote of the connection between salt and a “hardened
pulse.” Many studies have shown that increasing or
decreasing salt intake for salt-sensitive individuals can
have a direct impact on blood pressure.
Within the body, salt serves as part of the ion pump. Just
as salt formed a hostile environment for microorganisms
by dehydrating them, salt controls water balance in the
human body. The sodium/potassium pump is a prime example
of how electrolytes are critical to health (sodium and potassium
are both electrolytes). Two potassium molecules are pulled
into a cell, and three sodium molecules are pumped out.
This is an endless cycle, with the net result that cells
carry a slightly negative electrical charge.
For many years, controversy has existed with respect to
the optimal amounts of salt in the diet. Unfortunately,
many studies focused on the salt content of foods without
taking into account other electrolytes. Biologically and
physiologically, sodium intake alone does not regulate the
sodium/potassium pump - potassium intake is important as
well! More important than the amount of sodium in the diet
is the ratio of sodium to potassium. While food labels are
required to report sodium content, they are not required
to report potassium content, which makes analyzing potassium
intake extremely difficult.
Recent research suggests that this ratio is critical. While
many studies have focused on high sodium content in the
diet, it appears that problems with hypertension may be
related more to an inappropriate ratio of sodium to potassium.
Processed foods are extremely high in sodium. The major
sources of potassium are fruits and vegetables. In recent
years, the typical American diet has increased in the amount
of processed foods and drastically decreased in the amount
of whole, unprocessed foods such as fruit and vegetables.
This means that sodium intake is potentially much higher
than potassium intake.
When monitoring sodium in the diet, it is important to
consider two factors. The first factor already discussed
is the ratio of sodium to potassium. In order to balance
this ratio, it is important to eat whole, unprocessed foods
and not to add excessive salt to meals. This will lower
the amount of sodium in the diet. One should also increase
the amount of fruit and vegetables consumed in order to
increase potassium in the diet. The exact ratio is unknown,
but research suggests that a 1:1 ratio is probably a good
target. The typical American diet is more than a 5:1 ratio
in favor of salt!
The second factor to consider is fluctuation of intake.
Salt sensitivity is not sensitivity to salt in general.
It is sensitivity to a drastic change of salt intake. If
a person is taking 5 grams of sodium consistently, then
suddenly goes on a low sodium diet, problems can occur with
a radical shift in blood pressure. Similarly, someone on
a “low sodium” diet who suddenly increases sodium
intake may experience similar problems. This is why many
people who eat healthy throughout the week and then treat
themselves to a “splurge” meal sometimes feel
nauseous and can even experience elevated heart rate and
blood pressure: it is the body’s reaction to the sudden
increase in salt intake.
The sodium/potassium pump affects fluid balance. The body
monitors the amount of salt and potassium in the bloodstream,
as the body has no mechanism for storing electrolytes. Sodium
and potassium are typically filtered in the kidney. When
a shortage of either exists, the body secretes hormones
that drastically reduce excretion of electrolytes and fluids.
This is why cutting out sodium too soon before a body building
competition can actually cause the competitor to retain
water - the body is reacting to the lowered intake by preserving
fluids and electrolytes.
To summarize, the skinny on salt is as
follows:
- Be more concerned with the ratio of salt to potassium
than the actual amount of salt in the diet
- Do not try to eliminate salt - it is essential and required
by the body - instead, try to reduce excessive intake
by focusing on whole, unprocessed foods and minimizing
the amount of salt that you add to meals
- Increase potassium intake by including 4 - 5 servings
of fruit and/or vegetables in your daily menu
- Focus on restoring electrolytes post-workout, preferably
with a higher potassium-to-sodium ratio. For example,
Mass Maker from Beverly International has 300mg of potassium
to 140mg of sodium, or about 2:1.
- Avoid frequent, high fluctuations in salt and/or potassium
intake, as these may have an adverse effect on your blood
pressure
The lesson here is one of moderation. Salt is not the enemy,
and by no means should it be eliminated from the diet. On
the other hand, everyone should be aware of the role that
sodium plays in a balanced nutrition program, to make sure
that excessive salt is not being consumed. Balance salt
intake with potassium intake. The preferred source of any
vitamin, mineral, or other nutrient is always natural, unprocessed
foods.
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