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Proper Nutrition Reference values for sodium, chloride and potassium redefined
The nutrients sodium, chloride and potassium are vital and are among the most important electrolytes in the human body. But what exactly do we need these three sets of elements for? They maintain the water, electrolyte and acid-base balance as well as the tissue tension in the body. Sodium and potassium also contribute to the development of electrical voltage at the cell membranes and are therefore of great importance for the transmission of nerve impulses and thus for muscle contractions, cardiac function and the regulation of blood pressure. Sodium is also involved in active cell transports. Chloride is a component of stomach acid, which is used for digestion and defense against pathogens. Potassium, as a cofactor of enzymes, is involved in the production of protein and glycogen and is therefore of great importance for growth.
Based on new scientific data, the DGE has updated the reference values for the supply of the three quantity elements. The current estimates are no longer specified for a minimal, but for an adequate supply. For sodium, the estimated daily intake is 1 500 mg for adults. The revised estimates of adequate chloride intake for adults are 2,300 mg / day. For potassium, an estimate of an adequate intake for women and men of 4 000 mg / day is given. For breastfeeding, the estimated value is 4 400 mg / day due to an increased need.
Sufficient magnesium intake with food can reduce the risk of cardiovascular disease, diabetes and stroke, according to a new study. (Image: bit24 / fotolia.com) Sodium and chloride are mainly absorbed via table salt (sodium chloride). The supply of table salt in Germany is above the orientation value of 6 g / day. It is clear that there is a relationship between the intake of salt and the level of blood pressure: high salt intake increases the risk of hypertension. High blood pressure is one of the most important risk factors for cardiovascular diseases. High consumption of salt also indirectly increases the risk of cardiovascular diseases. However, a diet high in potassium can lower blood pressure in people with high blood pressure and reduce the risk of stroke.
For the prevention of hypertension and stroke, consumers should therefore increasingly put food on the menu, which is naturally low in sodium but high in potassium. The best way to do this is through high intake of unprocessed foods such as vegetables and fruits and a low consumption of processed foods.
- The main source of sodium and chloride or salt in the diet are processed foods such. As bread, sausages, cheese, canned fish, Fertigsoßen, seasonings and ready meals such. For example pizza.
- Food can be first seasoned with spices and herbs, so salt can be saved. If table salt is used, iodine and fluoride enriched table salt should be preferred.
- Potassium and low in sodium are vegetables and fruits, whether fresh or frozen. Some vegetables and fruits such as apricots, bananas, carrots, kohlrabi and tomatoes contain a lot of potassium. Even higher is the potassium content of these foods in concentrated form, eg. As for tomato paste or dried fruit.
- Potatoes, hazelnuts, cashews, almonds and peanuts, as well as bitter chocolate and some types of flour such as spelled, rye and buckwheat wholegrain flour also have a high potassium content.
- An example of how the daily potassium intake of 4000 mg can be covered by suitable foods:
| foods | serving size | potassium |
|---|---|---|
| 2 slices of wholemeal bread | 100 g | 291 mg |
| Camembert (at least 30% fat per day) | 60 g | 72 mg |
| 1 banana | 150 g | 551 mg |
| 2 kiwis | 90 g | 288 mg |
| Potatoes, peeled, cooked | 200 g | 680 mg |
| 1 piece of salmon, cooked | 150 g | 594 mg |
| Brussels sprouts, cooked | 200 g | 686 mg |
| almonds | 20 g | 135 mg |
| Mango, dried fruits | 25 g | 209 mg |
| sweet peppers | 200 g | 520 mg |
| Total potassium content | 4026 mg
|