Sodium

Salt, also known as sodium chloride, is about 40% sodium and 60% chloride. It flavors food and is used as a binder and stabilizer. It is also a food preservative, as bacteria cannot thrive in the presence of a high amount of salt. The human body needs only a tiny amount of sodium

Prevent from CVD

Minimum consumption of sodium intake decreases blood pressure, and high blood pressure is the leading cause of cardiovascular diseases and stroke.

Prevent from osteoporosis

Minimizing the salt intake causes a positive calcium balance associated with reducing salt intake and could slow the release of calcium from bone that occurs with aging and prevents osteoporosis.

Prevent from kidney disease

Moderate sodium consumption instead of low sodium restriction helps prevent chronic kidney disease development and progression.

Prevent from cancer

Adequate intake of salt, sodium or salty foods is associated with decreasing stomach cancer risk. Salt (sodium chloride or sodium) is used to flavor foods and as a preservative. Diets high in foods preserved by these salts, so must avoid these high sodium foods.

RDA for sodium

Less than 2,300 milligrams (mg) of sodium per day consider as part of a healthy eating pattern. Adults eat more sodium than they should, an average of more than 3,400 mg each day.

Food sources

Sodium is not generally a nutrient. Almost every unprocessed food like fruits, vegetables, whole grains, nuts, meats, and dairy foods is low in sodium. Most of the salt in our diets comes from commercially prepared foods, not from salt added to cooking at home or even from salt added at the table before eating. Other sources include breads/rolls, pizza, sandwiches, cold cuts/cured meats, soups, burritos, tacos, savory cheese, eggs, and omelets.

 Pasta Puttanesca

Ingredients

  • Spaghetti 16 oz
  • Parsley 1/4 cup
  • Onions 1/2 cup, chopped
  • Capers 2 tbsp, drained
  • Oregano 2 tsp, ground
  • Garlic 3 cloves, minced
  • Olive oil 2 tbsp
  • Tomatoes 2 can (15 oz)
  • Olives 3/4 cup
  • Crushed pepper 1/2 tsp
  • Olive oil 1 tbsp
  • Tomato paste 2 tbsp
  • Salt 0.04g

Method

  • Mince onion. Chop garlic, olives, fresh parsley, and anchovies coarsely.
  • Heat the olive oil over medium-high heat in a large, deep sauté pan. When the oil is hot, sauté the onions until they are soft and translucent, about 4-5 minutes. While the onions are cooking, stir in the chopped anchovies and some of the oil from the can. Add the garlic and cook another minute.
  • Mix in the tomato paste and cook it for 2 minutes, stirring occasionally. Add the crushed tomatoes, oregano, chili pepper flakes, and olives. Turn the heat down to a gentle simmer.
  • Bring a large pot of salted water to a boil. When you add the spaghetti to the boiling water to cook, add the capers to the sauce and gently simmer it. Cook the pasta according to the package instructions, to al dente, cooked but still slightly firm.
  • Drain the pasta and put it in a large bowl. Drizzle a little olive oil over the pasta and mix to combine. Stir the parsley into the pasta sauce. Add a spoon’s worth of sauce to the pasta and mix to combine. Serve in shallow bowls with more sauce on top.

Nutrient facts

  • Fat 138
  • Calories 580
  • Cholesterol 2.6mg
  • Sodium 580mg
  • Potassium 553mg
  • Total Carbs 93g
  • Sugars 6.9g
  • Protein 19g
  • Vitamin A 20%
  • Vitamin C 46%
  • Calcium 12%

References

  • Dietary Reference Intakes for Sodium and Potassium. Washington (DC): National Academies Press (US); 2019 Mar.
  • Centers for Disease Control and Prevention. Sodium and Food Sources. https://www.cdc.gov/salt/food.htm Accessed 3/18/2019
  • Smyth A, O’donnell MJ, Yusuf S, Clase CM, Teo KK, Canavan M, Reddan DN, Mann JF. Sodium intake and renal outcomes: a systematic review. American journal of hypertension. 2014 Oct 1;27(10):1277-84.
  • Devine A, Criddle RA, Dick IM, Kerr DA, Prince RL. A longitudinal study of the effect of sodium and calcium intakes on regional bone density in postmenopausal women. The American journal of clinical nutrition. 1995 Oct 1;62(4):740-5.
  • Stallings VA, Harrison M, Oria M. Committee to Review the Dietary Reference Intakes for Sodium and Potassium; Food and Nutrition Board; Health and Medicine Division; National Academies of Sciences, Engineering, and Medicine.
  • https://www.eatthismuch.com/recipe/nutrition/pasta-puttanesca,57154/
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A wealth of knowledge and passion is brought with dual degrees in Naturopathic and Chiropractic. A proud family man, he is devoted to his wife and two children.

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