Black Rainbow Nutrition

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Fundamentals – WATER Part 2 (check part 1 if you haven't seen yet:))
I really tried to make it as brief as I can :)
„Water, Natural salt (Not sodium) first, then diet and exercise in that order “
Dr. Fereydoon Batmanghelidj

Water is part of the structure of all tissues and cells. It’s essential to digestive system performance, internal transport of nutrients and waste products is responsible for joint mobility. The Very important function is body temperature regulation. There is one more factor that regulates water intake: sodium-potassium balance. Responsible for nervous and muscular system functions, water balance and it's playing a role in nutrient intake.
1. Sodium – potassium balance. Does salt solve the problem?

- Because of insufficient data from dose-response trials, an Estimated Average Requirement (EAR) could not be established, and thus a Recommended Dietary Allowance could not be delivered. Hence, an Adequate Intake (AI) is provided.
- Prof Iwan Nieumywakin great Russian practitioner and therapists well known from avoiding pharmaceuticals in his treatments, suggests that 3g* salt per day is enough and keep in mind that lower sodium level has a worse impact than high.
- More than 40% of sodium intake comes from the following 10 types of foods:
- 1. Bread and rolls
- 2. Cold cuts and cured meats such as deli or packaged ham or turkey
- 3. Pizza
- 4. Fresh and processed poultry
- 5. Soups
- 6. Sandwiches such as cheeseburgers
- 7. Cheese
- 8. Pasta dishes (not including macaroni and cheese)
- 9. Meat-mixed dishes such as meatloaf with tomato sauce
- 10. Snacks such as chips, pretzels, and popcorn
2. What if I eat most of the things listed above?
- Firstly you have to understand that if most of the meals (products ) you consume are processed food there is more likely that you will ‘suffer’ in future. If you don’t change your nutrition habits, in the end, it will always affect your health(to put it mildly)
3. What about potassium?
- Potassium, the major intracellular cation in the body, is required for normal cellular function. Severe potassium deficiency is characterized by hypokalaemia—a serum potassium concentration of less than 3.5 mmol/L. Consequences of hypokalemia include cardiac arrhythmias, muscle weakness, glucose intolerance, increased blood pressure, increased salt sensitivity1, an increased risk of kidney stones and increased bone turnover (greater urinary calcium excretion, reduced bone formation and increased bone resorption). Hyperkalaemia2 is rare in the general population ( EFSA >5,5g mmol/L)
- On the basis of available data, an Adequate Intake (AI) for potassium is set at 4.7 g (120 mmol)/day for all adults by US Institute of Medicine. At present, dietary intake of potassium by all groups in the United States and Canada is considerably lower than the AI (2,8-3,3g) so we can clearly see how it ends! Research made by European Food Safety Authority has shown that 3,5g ( 90mmol) / day is adequate for adults
- Many studies have shown that there is significant protective effect when using potassium citrate or bicarbonate ( potassium chloride appeared to be harmful in some animal models, however not on human model). So how much? Because there are increased risk factors below 3,5g/day go for higher dose( up to 4.7g/day) simply because of its benefits and no contraindications.
- Natural potassium source (mg/100kcal):
- Leafy greens 1,500
- Fruit of vine-based plants 1,200
- Root vegetables 975
- Beans and peas 500
- Tree fruits 430
- Because of high kcal(per 100g) best source of potassium will be dried apricot, dried fig, avocado and bananas

* Max salt intake by British Heart Foundation is 6g per day and 2,5g per day sodium ( adults). However, experts from other countries ( USA, Canada ) claim that less than 1,5g sodium is enough which is 3.8g of salt.
1 In general terms, salt sensitivity is expressed as either the reduction in blood
pressure in response to a lower salt intake or the rise in blood pressure in response
to sodium loading.
2 Several relatively common clinical conditions can predispose individuals to hyperkalemia, even at levels of potassium intake that are below the AI. The most common of these conditions are chronic kidney disease, heart failure, and type 1 diabetes, each of which can
impair renal excretion of potassium.

Medical disclaimer: The information, including but not limited to, text, graphics, images and other material contained on my website are for informational purposes only. The purpose of this website is to promote broad consumer understanding and knowledge of various health topics. It is not intended to be a substitute for professional medical advice, diagnosis or treatment.

Source:
1. British Heart Foundation
https://www.bhf.org.uk/heart-health/preventing-heart-disease/healthy-eating/salt
2. Centers for Disease Control and Prevention https://www.cdc.gov/dhdsp/data_statistics/fact_sheets/fs_sodium.htm
3.Iwan Nieumywakin, Soda oczyszczona na straży zdrowia, wyd. 1, Warszawa, Hartigramma, 2015
4. Institute of Medicine. Dietary reference intakes for water, potassium, sodium chloride, and sulfate. Washington, DC: National Academies Press; 2004. 186-245, 269-276
5. European Food Safety Authority. Dietary reference values for potassium. EFSA Journal 2016;14(10):4592

Fundamentals – WATER Part 1

Yes, we all know that it is important but are we really aware what can happen if we neglect one of our basic needs?
According to H.H. Mitchell, Journal of Biological Chemistry 158, the brain and heart are composed of 73% water, and the lungs are about 83% water. The skin contains 64% water, muscles and kidneys are 79%, and even the bones are watery: 31%. Even 1% dehydration decrease cognitive functions and muscle force. Two early signs of dehydration are thirst and dark-colored urine. This is the body's way of trying to increase water intake and decrease water loss.
Other symptoms may include:
• dizziness or light-headedness
• headache
• tiredness
• dry mouth, lips and eyes
• passing small amounts of urine infrequently (less than three or four times a day)

1. OK, so how much?
- It depends on many factors like health status ( e.g. People with kidney dysfunction required more liquids )age, gender, diet ( protein escalates the effect of diuresis )
- Average - women 2 liters per day and for Men its 2,5l per day
- Want to be more precise? Drink 30ml per kg body weight water per day

2. Are all mineral waters the same?
- In accordance with European legislation, mineral water has to contain a minimum of 150 mg/l of minerals. However, local standards differ per country
- Best would be the water containing 500-1500mg/l of minerals
- Sparkling or still? There are no contraindications for sparkling water unless you have any gastric problems or obstructive lung disease
3. Tap water – is it safe?
- By law, your local water company has to supply wholesome water that is suitable for all domestic purposes, including drinking, cooking and washing
- For drinking use only cold water
- If you’re not convinced about tap water you can always use carbon or osmosis filters ( more about this in 2nd part)
4. Is that all you need to now? Not exactly but this is the place to start :-)

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Source:
1. Mitchell, H.H. et al. 1945. The chemical composition of the adult human body and its bearing on the biochemistry of growth. The Journal of Biological Chemistry. 158: 625-637
2. National Health Service, Dehydration - Symptoms.
3. Gawęcki J., Brzozowska A. Woda w Żywieniu i jej źródła. Wydawnictwo Akademii Rolniczej im. Augusta Cieszkowskiego, Poznań 2008.
4. Drinking Water Inspectorate, http://www.dwi.gov.uk/research/index.htm
5. European legislation, Directive 2009/54/EC.