The salt shaker found on many dining tables worldwide is the subject of endless debate. It is often blamed for causing high blood pressure and cardiovascular disease. The truth of the matter is that sodium has many crucial functions in our bodies, and how we consume it matters just as much as how much we consume. Let's discard the myths and embrace the truth about salt! We're going to discover why maintaining optimal mineral balance is crucial, and how prioritizing whole foods, mineral salt, and water can optimize your well-being.
Misconceptions Around Sodium
“Sodium is the enemy” - Contrary to popular belief, sodium is an essential nutrient. Your body requires sodium to keep blood pressure stable, assist muscle contraction, and make sure your nerves are sending the correct signals. The genuine concern lies in excessive sodium intake from improper sources, which will be discussed further later on.
“All salts are created equal” - Refined table salt is stripped of other essential minerals. Unrefined mineral salts, such as Himalayan pink salt, Celtic sea salt and Redmond Real Salt not only provide sodium and chloride, but also over 60 trace minerals to keep things in balance. Trace minerals help balance sodium in the body, so you’re not just getting salt without the benefits!
“Salt and sodium are the same” - Sodium is a key component of salt (sodium chloride), but most of the sodium we consume does not come from salt we are adding to foods–it is most often coming from processed foods, fast foods, canned and packaged foods that often contain high amounts of sodium without the other minerals to keep it in balance.
The Benefits of Sodium: Why Your Body Needs It
As you can see, sodium is not the villain - it’s actually an essential sidekick. In fact, our body can’t live without it. Let’s take a closer look at the positive roles sodium plays in your health.
Fluid balance: Sodium maintains the fluid balance between your cells and the bloodstream. It directs water where to go, keeping the cells hydrated and for proper functioning.
Nerve transmission and muscle function: Need to send a nerve signal? Sodium is on it. The transmission of electrical signals in your nerves plays a role in muscle contraction. Without enough sodium, your muscles (including your heart) would not be able to contract. And I think most of us would like to be able to move and think a thought - right?
Blood pressure regulation: While too much sodium may elevate blood pressure, a balanced intake is crucial to support normal vascular tone and blood flow. Think of it like your body’s inner “goldilocks zone” - not too much, not too little. This homeostasis maintains healthy circulation.
Electrolyte balance: Sodium is one of the electrolytes (along with potassium, calcium, and magnesium) that maintains the delicate balance needed for cells to maintain their function. Without this, you might feel sluggish, dizzy or end up dehydrated.
Whole Foods: Your Natural Sodium Balancers
Sodium is not the only character in this story – as mentioned earlier, the body requires a team of minerals to keep things balanced. Whole foods provide the body with nutrients, including essential and trace minerals to ensure that your body has everything it needs:
Dark Leafy Greens: Spinach, kale, arugula, and other leafy greens are loaded with potassium, working to counteract sodium’s effects and help regulate blood pressure.
Avocados: A rich source of potassium and healthy fats, avocados can also help balance out the effects of sodium.
Bananas: Known for their high potassium content, bananas help regulate fluid balance and maintain electrolyte equilibrium.
Sweet potatoes: A great source of both magnesium and potassium, helping to mitigate the effects of excess sodium.
Coconut water: A natural source of electrolytes, containing both potassium and magnesium, and a great option for rehydrating.
Focusing on a balanced diet that focuses on whole-foods versus ultra-process foods, naturally supports the body’s delicate mineral balance. Eat plenty of nutritious whole foods, and salt your foods to taste when cooking with an unrefined mineral salt.
Hydration and The Importance of Minerals in Water
Speaking of hydration – let’s talk about water. You’re drinking it, but is it really hydrating you? If you’re drinking reverse osmosis (RO) water, it’s purified to remove around 99% of contaminants which is great, but it has also been stripped of the minerals your body craves. That means, even though you hit your water goal for the day – your cells are still thirsty (aka dehydrated) and that means you may be feeling sluggish.
Adding minerals back into your water can help ensure you are hydrated and boost energy levels! You can do this with trace mineral drops or by drinking spring or mineral water. Another option is consuming a mineral mocktail (my favorite)!
Mineral Mocktail Recipe: The Ultimate Hydration Boost
If you’re tired of plain water, here’s a refreshing way to hydrate: a mineral mocktail that will give you that boost of minerals you need without the added sugar or artificial sweeteners found in most electrolytes on the market. Cheers to that!
Ingredients:
1 cup chilled filtered, coconut, or RO water (add minerals if using RO water)
⅛ tsp of mineral salt (Himalayan, Celtic or Redmond’s sea salt)
1 tbsp lemon juice
1 tbsp lime juice
Handful of ice cubes
Fresh mint leaves (for garnish)
Optional - if you desire a bubbly beverage, you can use a sparkling mineral water
Instructions:
In a glass, mix chilled water, mineral salt, lemon and lime juice. Stir well.
Add ice cubes.
Garnish with mint leaves, other herbs or citrus slices.
Sip, relax and feel good knowing you’re hydrating with the perfect balance of minerals!
The Final Shake
Sodium isn’t the enemy - it’s all about balance. By selecting an unrefined mineral salt, focusing on whole foods that provide essential nutrients and minerals, and optimizing hydration with mineral-rich water, you can ensure your body gets the right amount of sodium and other electrolytes needed for optimal health.
If you are looking for more tips on balancing minerals in your diet, how to select the right mineral salts or supplements, additional methods to improve your hydration routine, or an individualized plan to manage blood pressure, our experienced dietitians are here to help. Contact 360 Nutrition (805) 738-5700 to book your initial consultation.
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