I will start with Potassium and Sodium food content. Most of the Sodium from food come in form of salt. As we know, salt chemical formula is NaCl and this is one NFT that our friend Robertoit didn't make it yet. Potassium is present in large amounts in whole foods (fruit, vegetables, legumes, grains, milk and meat). Industrial processing decreases the Potassium content of foods. 40% of the salt is Sodium, so 10 grams of salt has 4 grams of Sodium. Even more, 75% of the Sodium daily intake is provided by processed foods, and 15% is added during cooking and at the table. Foods high in Sodium are bread, cheese, processed meat. When a food is processed, Sodium content increases and Potassium content decreases. Let's see few examples, with milligrammes per 100 gram of food. Potassium chemical name is K, Sodium chemical name is Na.
Wheat 653 K 4 Na
Whole wheat bread 254 K 455 Na
Mushroom 318 K 5 Na
Mushroom soup 31 K 340 Na
You got the idea. A Sodium intake lower than 2000 mg (5 grams of salt) is classified as optimal. The global average Sodium intake is 4000 mg (10 grams of salt). Double the recommandation, and this is a major risk for cardiovascular diseases and not only. Potassium and Sodium are ions (molecules that carry a positive charge in our case - cations, or a negative charge - anions). Sodium is the main cation outside cells, while Potassium is the main cation inside cells. The proper balance of Sodium and Potassium is necessary for the correct cell functioning. Sodium and potassium have a main role in maintaining fluid balance, making sure the fluid is distributed properly across our three body fluids (intercellular, extracellular fluid and blood). Excessive fluid can build up in the tissue, resulting in edema, caused by changes in Sodium concentration.
This is everything for today, as i need to run to work. Next post will be about salt and blood pressure.
Yours truly,
George
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