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S O D I U M
Our body requires about 500mg sodium per day for
it to function as it should for sodium. And, if we don't consume enough sodium, our kidneys retain sodium for us. However, most adults consume more than 3000mg per day. The RDA for sodium is 2400mg; and 1500mg is recommended for those with health conditions.
Eating excessive sodium over a long time can result in conditions like high blood pressure and other health issues such as:
Enlarged heart muscle
Headaches
Kidney disease
Osteoporosis
Stroke
Heart failure
Kidney stones
Stomach Cancer
To limit sodium intake you can eat:
A variety of vegetables and fruits,
Whole grains,
Low-fat dairy products,
Skinless poultry and fish,
Nuts and legumes,
Healthier fats like olive oil,
and,
Limit consumption of saturated fat, and trans fat.
For most adults,
the most sodium eaten is from processed foods from markets and restaurants.
Reading labels on food packaging is a good way to monitor sodium consumption.
300mg of sodium per serving is considered good.
Watch white breads and buns as they contain some of the highest amounts of sodium. For processed foods that have a lot of sodium, like processed deli meats, consider eating less to maintain sodium quotas per serving and meals.
Buy low sodium dressings and condiments: and try using low sodium or no sodium spices to season skinless chicken breasts, steaks, hamburg, and pasta.
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Vitamins and Minerals
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