What is Sodium or Sodium Minerals?

Sodium and things to know with health

For adults

• Acting as an electrolyte, sodium helps balance fluid levels, keeping the body hydrated. So, sodium disorder leads to water disorder.
• Sodium combines with other ions to create an acid-alkaline balance, blood pH. It regulates the functioning of the kidneys.
• Sodium also affects the conduction of nerve and muscle impulses. Sodium helps to keep the mind sharp and alert, limiting muscle contractions and cramps.
• In addition, sodium is necessary for maintaining stable blood pressure.
• Although adding sodium salt is easy to increase blood pressure, not good for people with high blood pressure, but still need a small amount of sodium to ensure adequate supply of nutrients for the body.

For pregnant women

• During pregnancy, the amount of blood and fluids in the body changes, increasing greatly to support the development of the fetus. Sodium helps to regulate, maintain and replace lost water in the body.
• Pregnant women only need a small amount of sodium salt. Because too much salt can cause kidney problems, blood pressure or heart problems during pregnancy.

For children

• Sodium is an essential mineral for a child’s brain development and functioning.

• Similar to adults, sodium also supports muscle function and regulates blood pressure in children.
• Currently, most children have an excess of sodium salt, which greatly affects their health. A small amount of sodium in a meal is enough for a child’s needs.

Maximum sodium intake per day

• Unlike other minerals, there is no recommended amount for sodium, but only a limit to how much you should consume per day.
• According to WHO recommendations, the average adult should consume less than 2000 mg of sodium per day.
• Children 1 to 3 years old need no more than 1000 mg.
• Children 4 to 8 years old need no more than 1200 mg.
• Children 9 to 18 years old need 1500 mg at most.

Excess sodium is harmful to health

• In fact, sodium excess is quite common, especially for people who have a habit of eating salty foods.
• Too much sodium in the diet can cause high blood pressure, even in children. High blood pressure can cause heart disease, stroke, and kidney failure.
• Foods that contain a lot of sodium, are also high in fat, easily cause obesity and diabetes.

What to eat to supplement sodium?

Food sources of sodium should be used

• Salt is the main source of sodium for the body on a daily basis. One gram of salt contains about 400 mg of sodium.
• Most foods contain sodium. Natural foods containing sodium: eggs, fish, meat, shellfish…
• Sodium found in some infant formulas is also recommended. The sodium content in milk powder has been thoroughly researched, so you don’t have to worry about excess sodium harmful to health. Powdered milk also contains many other minerals that are beneficial to health.

Food sources of sodium should be limited

– Processed and packaged foods are sold a lot on the market with very high sodium content, which is not good for health: pizza, bacon, cold cuts, snack cakes, hot dogs, etc.

– In addition, industrial cakes also contain very high sodium content.

Tips for Supplementing with Sodium

– Although necessary for the body, but in fact, the body rarely lacks sodium, but often has an excess of sodium salt.

– Therefore, it is necessary to limit salty foods and industrial foods. In particular, do not train young children to eat salty foods .

– Should be balanced daily diet. Eating too bland is also not good for health. Ideally, it is advisable to adjust the appropriate amount of sodium salt in each daily meal and supplement sodium with natural foods.

Sodium is needed in the body’s fluid balance, necessary for the brain development of children. Excess sodium causes many dangerous consequences. You need to pay attention to adjust your diet to avoid excess sodium!

Source: Harvard School of Public Health website

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