3 simple ways to flush salt out of your body.

The minimum amount of sodium needed for normal bodily functions is only about 0.5-1.25g, less than a teaspoon of salt. Currently, the average Vietnamese person consumes 9.4g of salt per day, double the amount recommended by the World Health Organization. Therefore, to maintain good health, you need to eat less salt or eliminate excess salt from your body.

Here are three simple ways to help eliminate excess salt from your body:

Increase your consumption of fruits and vegetables.

Associate Professor Nguyen Thi Lam, former Deputy Director of the Institute of Nutrition, said that increasing the consumption of fruits and vegetables helps the body eliminate sodium. An adult should eat 400g of vegetables and 100-300g of ripe fruit per day. Fruits and vegetables not only provide vitamins and minerals but are also rich in fiber and antioxidants. People should choose fruits and vegetables that are green, yellow, and red rather than those with pale colors.

80g of ripe fruit is equivalent to one grapefruit segment, one sapodilla, one slice of watermelon, a small bunch of grapes...

Drink enough water.

70% of the body is water, providing the perfect environment for cells to live peacefully and without disease. An adult needs to drink 2-2.5 liters of water per day. It's important to distribute the water intake evenly throughout the day, and not wait until you're thirsty to drink, because thirst means your cells are already dehydrated.

Exercise until you sweat.

Sweating profusely is a way for the body to eliminate excess salt; however, it's important to stay hydrated during exercise. The World Health Organization recommends at least 150 minutes of moderate-intensity physical activity per week or the equivalent. Children and adolescents should aim for at least 60 minutes of physical activity per day.

According to Master's degree holder Ngo Thi Ha Phuong from the Institute of Nutrition, salt (NaCl) is composed of two chemical elements, sodium and chloride, and has a salty taste. It is an essential seasoning in the daily meals of people all over the world. Sodium is the main factor in creating the salty taste of salt and can cause harm to the human body if consumed in excess.

Sodium (Na+) is an electrolyte that plays a role in regulating osmotic pressure and fluid balance, acid-base balance, as well as electrophysiological activities in muscles and nerves. In addition, along with potassium and chloride, sodium is essential for the active transport of materials across cell membranes, such as glucose metabolism and sodium ion exchange within cells.

Excess sodium beyond the recommended daily intake increases vascular permeability and tone, causing water retention in cells, increasing peripheral resistance leading to hypertension, and forcing the kidneys to work harder. Increased sodium consumption is associated with hypertension, cardiovascular diseases, especially stroke and coronary heart disease.

According to Danviet