macronutrient having a significant effect, along with potassium and chlorine, on osmotic pressure and the maintenance of water in the body. Sodium deficiency causes fatigue, muscle cramps, weakening of the ability to think; excess leads to water retention in the body, disorders in the work of the kidneys and the circulatory system. The basic source of sodium is evaporated table salt (Kłodawa fossil salt, Inowrocławska or Wielicka is rarely available in stores). Daily standard of evaporated salt – ok. 10 g per person,in the absence of contraindications for its use. In addition to salt, the following unsalted foods contain the most sodium: ser ementaler, Tilsit cheese, sauerkraut, cornflakes, dark bread, carrot, Green Beans, mushrooms (mainly edible pepper – tap), wild apples.
macroelement, which, together with phosphorus, is the basic building block of bones and a component of muscles. Ensuring an adequate supply of calcium is a prerequisite for having a strong bones, healthy teeth and the correct level of blood clotting. Absorption of calcium provided in food enables the proper level of vitamin D in the body. The daily requirement is approx. 0,8 g for adults, 1 g for children, 1,4…2 g for pregnant women. Products that contain calcium include: powdered milk, hard and processed cheeses, yoghurt, cow milk, sprats and sardines in oil, parsley, kale, maize, horseradish, Garlic, lettuce, blackberries.