Tag: sodium

Electrolytes

Today’s post is about electrolytes. What exactly are they and why are they important?

We have all been there, you’re either sick or fatigued due to exertion, and someone says ‘have you had one of those electrolyte drinks?’. As with most people. I have often wondered about what is actually in an electrolyte drink.

So, what is an electrolyte?

Wikipedia states – an electrolyte is a medium containing ions, that is electrically conducting through the movement of those ions, but not conducting electrons. This includes most soluble salts, acids, and bases dissolved in a polar solvent, such as water.

In clinical medicine, the term of electrolytes usually refers to the ions, and to their concentrations in blood, serum, urine, or other fluids.

This is still a bit confusing, so I looked for a simpler definition.

Medical News states – Electrolytes are chemicals that conduct electricity when dissolved in water.

In nutrition, the term refers to essential minerals in your blood, sweat, and urine.

Sodium, potassium, chloride, calcium, magnesium, and phosphate in a liquid form are examples of electrolytes.

How does the body use electrolytes?

Everyone needs electrolytes to survive. Many automatic processes in the body rely on a small electric current to function, and electrolytes provide this charge.

They interact with each other and the cells in the tissues, nerves, and muscles. They regulate nerve and muscle function, hydrate the body, balance blood acidity and pressure, and help rebuild damaged tissue. A balance of different electrolytes is crucial for the body to function.

The measurement of electrolytes can actually help clinicians in the diagnosis of a medical condition. These measurements can also determine the effectiveness of treatment and the potential side effect of medications.

It is possible for the levels of electrolytes in the blood too become too high or too low, leading to an imbalance. These levels can change in relation to water levels in the body, as well as other factors.

Important electrolytes, including sodium and potassium, are lost in sweat during exercise. A rapid loss of fluids, such as after a bout of vomiting or diarrhoea, can also affect the concentration. In these types of situations, the balance of electrolytes in the body needs to be restored.

How do we get our electrolytes?

Sustaining a healthy electrolyte level is usually attributed to eating a balanced diet. With that in mind, there are several foods that contain many of the essentials.

Below are some foods that provide electrolytes-

Pickled foods, cheese and table salt: contain Sodium.

Table salt: contains Chloride

Fruits and vegetables like bananas, avocado and sweet potato all contain Potassium.

Seeds and nuts have magnesium and

Dairy products, fortified dairy alternatives and green leafy vegetables give us Calcium.

Some people use drinks or supplements to ensure they get enough.

However, a balanced diet that includes many of the above-mentioned foods, should be enough for most.

Your body can typically regulate electrolytes efficiently and keep them at the right levels. An imbalance may occur if you’re dehydrated due to illness, excess heat or excessive exercise.

 If you suspect you suffer from an electrolyte imbalance, speak with your chosen health professional.

Oh, and to answer ‘what is usually in an electrolyte drink?’

It depends on the brand; however, the most common ingredients are water, the electrolytes (usually sodium and potassium) and sugar.

 

We hope you have found this information interesting.

 Till the next post,

 Live Clean n Prosper

Sources – Wikipedia – Healthline – National Library of Medicine – Medical News Today –

A bit about Celeriac

Today’s post is about celeriac.

We recently tried this vegetable, prepared as chips. It was when we were eating them that I realised that we knew very little about this vegetable. So I have done some research and this is what I have learned.

What is celeriac?

It is a variety of celery, grown for its bulbous root. It is also known as celery root or knob celery. Historically popular in European and Mediterranean cuisine, the earliest documentation of this root vegetable dates back to the 1600s.

Both celeriac and celery belong to the same plant species: Apium graveolens. However, they do not come from the same crop because they require different types of growing conditions.

Celeriac partially grows underground and is harvested with a small tuft of leaves, which are still edible.

The root is pale and resembles a potato or turnip. Its mild flavour is similar to that of celery and parsley. Washed and peeled celeriac can be eaten raw or prepared using different cooking methods.

Does it have any health benefits?

Packed with fibre and vitamins B6, C and K. Celeriac is also a good source of antioxidants and important minerals, such as phosphorus, potassium and manganese.

It contains high levels of sodium, which aids in removing surplus water and acids from the body. As a result, consumption of this vegetable helps to reduce the stiffness of the skeletal muscles and relaxes the system.

Being high in vitamin K and phosphorus may help in bone metabolism and reducing the risk of osteoporosis. Vitamin K is especially important for bone health because it may help promote calcium absorption and inhibit bone deterioration.

Celeriac contains antioxidants, which are anti-inflammatory — they work by fighting against harmful free radicals, thus protecting healthy cells from damage.

Consuming foods that are high in vitamin C, such as celeriac, could help a person reduce their risk of high blood pressure by improving their ascorbic acid levels.

However, it’s important to note that boiling vegetables can reduce their vitamin C content by up to 50%. It’s unclear how cooking affects vitamin K. Using alternative cooking methods such as steaming — may prevent some vitamin loss.

How to eat it

Celeriac is often used as a healthier, lower-carb alternative to potatoes, with only 5.9 grams of carbs per 100 grams of cooked vegetable. As a raw vegetable, 100 grams contains only 42 calories and 0.3 grams of fat.

It is a multipurpose vegetable that can be prepared in various ways, both cooked and raw. When cooking, you can roast, boil, steam, grill, fry or sauté this vegetable.

It combines well with meats such as pork, lamb and duck and herbs like bay leaves and thyme. Popularly used in casseroles, stews and soups, but can also be mashed or baked. Mashed celeriac is best when mixed with other root vegetables like potato to create a smoother consistency.

Raw, it’s crunchy and has a nutty, mild celery-like flavour that makes it perfect for adding slices to salads or grated into coleslaws.

So next time you are wondering how to change up your dinner menu, why not try some celeriac.

Till the next post,

Live clean n prosper.

Sources – Mercola.com, Dept. of Health W. A., Healthline, Medical News Today, Wikipedia

Salt – is it bad for you?

Today’s post is about the myth that ‘Salt is bad for you’.

There is a lot of information available in regards to salt and health. I found many health articles reporting on how bad salt is for our health. Conversely, there are also an equal number of articles reporting that it is good for our health.

So what is right?

There are 2 million medical articles published every year regarding our health and sorting out this information was a challenge.

The fact is that the human body needs some salt for good health. Consuming too much may increase the risk of developing high blood pressure, which is a risk factor for other diseases. Too little and the body also suffers.

The trick is to consume a moderate amount. Statistically, many people are consuming too much ‘hidden’ salt. The rise in processed, packaged and canned foods are the issue as they usually contain added salt.

Water and Real Salt are essential for life

 The first thing doctors will do in hospital is put you on a life saving saline drip. We were born out of a water salt sack into a world that is 73% water salt solution and have a body that is 73% water and a brain that is 85% water.

The human body contains many salts, of which sodium chloride is the major one. This makes up around 0.4 per cent of the body’s weight at a concentration pretty well equivalent to that in seawater. So a 50kg person would contain around 200g of sodium chloride (approx. 40 teaspoons).

Sodium is a vital nutrient. It helps to maintain fluid balance and cardiovascular function. Sodium is absorbed from the gastrointestinal tract, always bringing water along with it. It is the major mineral in plasma, the fluid component of blood, and in the fluids that bathe the body’s cells. Without enough sodium, all these fluids would lose their water, causing dehydration, low blood pressure, and death.

Fortunately, it only takes a tiny amount of sodium to prevent this scenario. The body, in its wisdom, can make do with remarkably small amounts of sodium. In fact, some isolated population groups in the world manage perfectly well on just 200 mg a day. And when dietary salt is in short supply, the body can conserve nearly all its sodium, dramatically reducing the amount excreted in urine and shed in sweat. Remember that water always follows sodium, and you’ll understand why your skin is dry and your urine scant and concentrated when you are dehydrated and conserving sodium.

To be sure its supply of salt and water is just right, the body has developed an elaborate series of controls. The blood vessels and brain signal the kidneys to retain or excrete sodium as needed; they also fine-tune the sensation of thirst so you’ll provide water in amounts that match the body’s sodium supply.

How much should we consume?

The National Health and Medical Research Council set an ‘Adequate Intake’ of 460–920 mg of sodium per day. This corresponds to 1.15 – 2.3 grams of salt. Most Australian adults have a daily salt intake of about 10 grams. A ‘Suggested Dietary Target’ of 1600 mg of sodium (equivalent to about 4 grams of salt) has been set for Australian adults.                                             (Sources – www.chriskresser.com www.nutritionaustralia.org www.health.harvard.edu )

 

The best way to ensure a moderate salt intake is to consume less processed and packaged foods. Only add salt when cooking or at the table. Choose a less processed salt, therefore also gaining some trace minerals.

Till the next post,

 

Live clean n Prosper