WEBVTT 00:00.230 --> 00:02.750 - So the salt in the necessity. 00:02.750 --> 00:04.990 As you may or may not be aware, we have salt in our body. 00:04.990 --> 00:09.090 It is very important for us, and many of us are salt phobic. 00:09.090 --> 00:13.344 So we're gonna get into two different white crystals; 00:13.344 --> 00:15.610 the battle between the white crystals. 00:15.610 --> 00:16.590 And we're gonna get into that 00:16.590 --> 00:18.213 and explain that a little bit here. 00:19.690 --> 00:22.640 One of my favorite docs is Dr. James, 00:22.640 --> 00:25.640 and forgive me for probably butchering it, DiNicolantonio, 00:25.640 --> 00:26.620 something like that. 00:26.620 --> 00:30.070 What experts got wrong with the salt fix. 00:30.070 --> 00:33.510 It's an exciting book that gets into the history of salt, 00:33.510 --> 00:35.420 how much salt we've used over time, 00:35.420 --> 00:37.863 why we use salt, the wars related to salt. 00:39.450 --> 00:41.010 It's a great book if you're bored 00:41.010 --> 00:42.590 and you need something to do this summer 00:42.590 --> 00:44.640 sitting on the beach, I encourage you to check him out. 00:44.640 --> 00:46.510 And so I've taken some excerpts 00:46.510 --> 00:49.873 from his book over the next few pages here. 00:49.873 --> 00:51.513 So causes of death. 00:52.360 --> 00:54.820 Yes there's lots of diseases that are causes of death, 00:54.820 --> 00:56.390 but some of the foods that we eat 00:56.390 --> 00:58.460 are linking up to a lot of these diseases. 00:58.460 --> 00:59.910 So we're saying, hey, be mindful 00:59.910 --> 01:02.060 of the sugar consumption, the vegetable oils, 01:02.060 --> 01:04.105 the refined carbohydrates, processed foods. 01:04.105 --> 01:07.437 Yes there can be medication errors, a lack of exercise, 01:07.437 --> 01:10.653 and what about this, a low salt diet? 01:11.680 --> 01:12.943 How is that effecting us? 01:14.130 --> 01:16.480 So the current recommendations are for 01:16.480 --> 01:19.700 about a teaspoon a day for heart health. 01:19.700 --> 01:21.420 And you really think about that, 01:21.420 --> 01:22.750 that's about two and a half grams, 01:22.750 --> 01:24.390 its about as much as the end of your pinky, 01:24.390 --> 01:26.750 it's really not a lot of salt. 01:26.750 --> 01:29.773 The average American consumes about seven grams a day. 01:30.700 --> 01:32.550 Too much salt will raise your blood pressure. 01:32.550 --> 01:34.000 Isn't that what they tell us? 01:34.950 --> 01:37.970 Salt can cause bloat and fluid retention 01:37.970 --> 01:40.070 and it's straining on your kidneys, 01:40.070 --> 01:43.213 and of course yes we're gonna excrete it through our urine. 01:44.530 --> 01:47.423 We're gonna talk a little bit about those recommendations. 01:48.900 --> 01:52.180 I like this, from a novelist wrote this once, 01:52.180 --> 01:53.637 and I think it's kind of a nice thing. 01:53.637 --> 01:55.934 "The cure for anything is salt water. 01:55.934 --> 01:59.613 Via in the form of tears, or sweat, or the sea." 01:59.613 --> 02:02.080 I happen to agree I think. 02:02.080 --> 02:05.160 Fun little something to think about. 02:05.160 --> 02:07.790 So there's a few myths associated with salt, 02:07.790 --> 02:09.920 and I've only chosen to highlight a few, 02:09.920 --> 02:12.970 but our myths: we consume too much. 02:12.970 --> 02:15.360 We've heard that, especially back in ancient times, 02:15.360 --> 02:18.250 when we consumed too much they claim. 02:18.250 --> 02:20.560 But the main method of food preservation 02:20.560 --> 02:23.560 for thousands of years, from Ancient China, 02:23.560 --> 02:25.530 Ancient Jerusalem, Italy, and Africa, 02:25.530 --> 02:26.600 and all sorts of places. 02:26.600 --> 02:29.100 They didn't have the diseases that we have today. 02:29.100 --> 02:30.240 And they used it as such 02:30.240 --> 02:31.680 a great source of food preservation, 02:31.680 --> 02:33.930 and we forget about that in ancient times. 02:33.930 --> 02:37.060 Salt intake was extremely high prior to our epidemic 02:37.060 --> 02:40.140 of heart disease and high blood pressure. 02:40.140 --> 02:44.730 So as late as the 1500s, in Europe, 02:44.730 --> 02:49.220 folks ate about 40 grams a day of salt. 02:49.220 --> 02:52.050 And then you jump forward to the 1700s, 02:52.050 --> 02:55.140 70 grams a day of salt? 02:55.140 --> 02:58.012 That's a lot of salt, that's a lot of salt. 02:58.012 --> 03:00.970 The current, today, the average person 03:00.970 --> 03:03.453 consumes around seven to 10 grams of salt. 03:04.510 --> 03:06.280 And again, the American Heart Association 03:06.280 --> 03:09.510 is back to two point five grams, so if you think about that, 03:09.510 --> 03:11.510 it's an interesting thought. 03:11.510 --> 03:15.560 As a whole, as a society, we're consuming about 1/10th 03:15.560 --> 03:17.143 of what we used to consume. 03:19.240 --> 03:22.483 And diseases are on the rise; makes you think about that. 03:23.900 --> 03:28.100 Some other myths, you know we are low salt during evolution, 03:28.100 --> 03:30.640 but if you look back at your plant and your animal sources, 03:30.640 --> 03:33.883 you can see even clams have a couple thousand milligrams. 03:34.770 --> 03:36.930 Blood: I don't know how many of you are familiar with blood, 03:36.930 --> 03:38.060 but blood was used to cook with, 03:38.060 --> 03:40.810 some people would drink it because of the salt content. 03:41.830 --> 03:45.100 3,200 milligrams of salt in one liter of blood. 03:45.100 --> 03:46.990 And even skin, like our skin. 03:46.990 --> 03:48.420 Are you a pork rind fan? 03:48.420 --> 03:50.550 Someone may not. 03:50.550 --> 03:52.040 I think we have a vegetarian in the audience 03:52.040 --> 03:53.640 that just threw up a little bit. 03:55.910 --> 03:58.940 Skin is our main storage site for our salt. 03:58.940 --> 04:02.120 And then of course plant sources; it's in the salt water. 04:02.120 --> 04:05.850 And then if you lived near the coast, often many cultures 04:05.850 --> 04:07.950 would migrate along the coast as they're moving, 04:07.950 --> 04:08.980 as they're hunting for animals. 04:08.980 --> 04:12.253 And if you lived near the coast, the rainfall; 04:12.253 --> 04:16.440 if you had rain and collected the rainwater near the coast, 04:16.440 --> 04:18.260 it had salt in it. 04:18.260 --> 04:21.100 So if you're within 500 kilometers of the coast that's so. 04:21.100 --> 04:24.360 Tiger nuts had salt, almost 3,000 milligrams. 04:24.360 --> 04:26.640 And then there's various types of salt licks from urine, 04:26.640 --> 04:29.330 to brackish water, to rock salt, all that stuff. 04:29.330 --> 04:33.113 But what we sometimes forget is the word salary, 04:34.040 --> 04:35.610 comes from salt. 04:35.610 --> 04:36.587 Because people were paid in salt, 04:36.587 --> 04:39.253 and we forget what a valuable necessity it was. 04:40.850 --> 04:43.260 So every bite you take is either 04:43.260 --> 04:47.270 a step toward fighting disease, of feeding disease. 04:47.270 --> 04:50.170 So I want you to have that resonate with you a little bit. 04:51.396 --> 04:53.823 And then we jump over here to blood pressure. 04:54.770 --> 04:57.680 So we now in present day, 04:57.680 --> 04:59.290 are very concerned with blood pressure. 04:59.290 --> 05:01.550 One in four people are dealing with blood pressure issues. 05:01.550 --> 05:04.210 So we say one of the things we can do to battle that, 05:04.210 --> 05:06.389 is we're going to start restricting our salt intake. 05:06.389 --> 05:09.540 This will cut back, this will reduce fluid volume, 05:09.540 --> 05:11.160 this will help, this'll make a difference, 05:11.160 --> 05:13.100 and take the pressure off the heart. 05:13.100 --> 05:16.060 And what they've found through this one particular study, 05:16.060 --> 05:18.590 is that when they took and put children, 05:18.590 --> 05:22.270 these are children who have normal blood pressures, 05:22.270 --> 05:26.819 and reduced their salt intake, their blood pressure actually 05:26.819 --> 05:29.213 increased with the salt restriction. 05:31.460 --> 05:32.910 That's kind of interesting. 05:32.910 --> 05:36.310 And we'll get into explaining why, here in a moment. 05:36.310 --> 05:40.260 70 to 85% of us, who are normal, 05:40.260 --> 05:43.890 have a normal blood pressure, are not salt sensitive. 05:43.890 --> 05:46.629 So despite the amount of milligrams you eat a day, 05:46.629 --> 05:48.450 you don't swell, you don't bloat, 05:48.450 --> 05:52.210 you don't have any symptoms related to a salt overdose. 05:52.210 --> 05:56.670 70% of the pre-hypertensives are not sensitive. 05:56.670 --> 05:59.810 50% of those with high blood pressure, 05:59.810 --> 06:03.340 50% with high blood pressure, are not affected by salt. 06:03.340 --> 06:06.043 Kind of a neat statistic. 06:06.910 --> 06:08.490 And so you can go on to read the excerpt 06:08.490 --> 06:09.640 from that particular study 06:09.640 --> 06:11.863 that gets into the details if you wish. 06:15.620 --> 06:20.620 Salt restriction in normal blood pressure patients, 06:23.366 --> 06:24.680 studies show that you can 06:24.680 --> 06:27.283 harm about 80% of them by restricting salt. 06:28.880 --> 06:31.213 15% get an increase in blood pressure, 06:32.750 --> 06:35.310 many get an increase in heart rate. 06:35.310 --> 06:38.060 18% have an decrease in blood pressure, 06:38.060 --> 06:40.003 but still an increase in heart rate. 06:40.950 --> 06:44.463 66% have no change in their blood pressure. 06:45.810 --> 06:48.120 Again, another interesting statistic 06:48.120 --> 06:49.570 because when you're reducing salt, 06:49.570 --> 06:50.460 what else are you reducing? 06:50.460 --> 06:52.270 You kind of wonder that with these particular studies, 06:52.270 --> 06:54.310 are they cutting out other food items. 06:54.310 --> 06:56.590 So you wonder about the accuracy 06:56.590 --> 06:58.060 of that particular study that found that too. 06:58.060 --> 07:01.090 But as low salt diets increase, the heart rate increases. 07:01.090 --> 07:03.260 And you can see those excerpts down there. 07:03.260 --> 07:04.540 Eight milligram decrease 07:05.420 --> 07:07.130 in the mean arterial pressure, 07:07.130 --> 07:10.383 which shows how it's a struggle for the kidneys. 07:11.500 --> 07:14.190 And then again, you see the arterial pressure 07:14.190 --> 07:16.990 changing on the low salt diet on the other side as well. 07:20.210 --> 07:22.670 Another particular study, no change in blood pressure 07:22.670 --> 07:25.940 from consuming 46 milligrams of salt per day, 07:25.940 --> 07:28.190 and in somebody with a normal blood pressure. 07:29.770 --> 07:31.360 The American Heart Association tells us 07:31.360 --> 07:32.350 to eat less than four grams, 07:32.350 --> 07:36.690 some say around 3,500 milligrams, or two grams of salt, 07:36.690 --> 07:38.880 due to a risk of high blood pressure. 07:38.880 --> 07:42.880 But then this particular study, it's hard to read I know, 07:42.880 --> 07:44.993 but about 46 grams of salt per day 07:44.993 --> 07:47.690 is what was done in this particular study in showing 07:47.690 --> 07:50.690 that it really didn't have any effect on the blood pressure. 07:52.520 --> 07:57.520 Our bodies and our brains know how much salt we need. 07:57.620 --> 07:59.690 So there's actually a biological set point 07:59.690 --> 08:01.900 of how much salt we're supposed to have in our diets, 08:01.900 --> 08:05.240 and then our body sort of cuts us off. 08:05.240 --> 08:06.384 It gets to that point, we consume 08:06.384 --> 08:08.240 as much as our bodies need, 08:08.240 --> 08:09.430 and everyone's a little bit different 08:09.430 --> 08:11.853 with that natural, biological set point. 08:12.860 --> 08:15.470 Refined sugar is unnatural. 08:15.470 --> 08:18.270 And have you ever heard of the word 08:19.428 --> 08:23.630 essential nutrients or maybe essential fatty acids, 08:23.630 --> 08:27.733 we've heard of those, and essential amino acids? 08:28.650 --> 08:30.833 There's no such thing as essential sugar. 08:31.900 --> 08:33.933 It is an optional macro nutrient. 08:37.340 --> 08:39.560 Some adverse effects of the salt restriction. 08:39.560 --> 08:40.640 So once we were talking about, hey, 08:40.640 --> 08:41.770 people are cutting back salt, 08:41.770 --> 08:44.290 and the their blood pressure is not being effected, 08:44.290 --> 08:45.530 or their blood pressure could go up, 08:45.530 --> 08:47.140 or the heart rate could go up. 08:47.140 --> 08:50.060 So if you're cutting salt, here's a little flow sheet 08:50.060 --> 08:52.320 some scientists have pulled together, that they've noticed 08:52.320 --> 08:54.780 there is an increase in your fatty acids. 08:54.780 --> 08:56.583 Hmm, cholesterol might go up? 08:59.410 --> 09:01.730 A decrease in your glucose disposal, 09:01.730 --> 09:05.030 you have trouble now regulating your glucose. 09:05.030 --> 09:07.560 So then there's gonna be a rise in insulin. 09:07.560 --> 09:10.160 And if there's in insulin, there's a rise in fat storage. 09:10.160 --> 09:13.220 Okay, we're seeing a trend of what's happening here. 09:13.220 --> 09:15.270 So you can see the VLDL will go up, 09:15.270 --> 09:16.448 the cholesterol will go up, 09:16.448 --> 09:20.768 vascular tone and resistance will go up. 09:20.768 --> 09:22.270 So tightening those blood vessels, 09:22.270 --> 09:24.513 which also will increase the blood pressure. 09:26.010 --> 09:27.713 An increase in sodium reabsorption, 09:27.713 --> 09:30.919 so then that puts a struggle on the kidneys, 09:30.919 --> 09:34.220 and an increase in ranine, aldosterone, angiotensin, 09:34.220 --> 09:35.360 which are different hormones that help 09:35.360 --> 09:37.010 regulate the blood pressure will go up. 09:37.010 --> 09:37.960 So then when people are put on 09:37.960 --> 09:39.170 these blood pressure medicines, 09:39.170 --> 09:42.223 they're put on medicines to lower those particular hormones. 09:43.989 --> 09:46.290 So the battle of the two white crystals 09:46.290 --> 09:47.670 which we were talking about. 09:47.670 --> 09:50.730 Salt is composed of two essential minerals, 09:50.730 --> 09:54.320 making it an essential micro-nutrient. 09:54.320 --> 09:57.210 So that is the sodium and the chloride. 09:57.210 --> 10:00.140 Sugar is a non-essential macro-nutrient as we were saying. 10:00.140 --> 10:02.975 They both play a role at your tongue with the tastes. 10:02.975 --> 10:05.690 Even though they both effect your tastes, 10:05.690 --> 10:08.340 they function very differently in the body. 10:08.340 --> 10:11.637 If you eat too much sugar, there are receptors in your brain 10:11.637 --> 10:16.120 that don't turn on, they will just be sort of suppressed, 10:16.120 --> 10:18.040 and so then you never feel full, 10:18.040 --> 10:19.977 you never reach satiety with sugar. 10:19.977 --> 10:22.780 And can eat and eat and eat, and never feel that threshold. 10:22.780 --> 10:26.010 However, with salt, if you eat too much, 10:26.010 --> 10:28.750 there are taste receptors in your mouth that shut off. 10:28.750 --> 10:31.700 Aversion, say "Hey, no more, I'm done, I've had enough." 10:31.700 --> 10:32.930 Isn't that neat that the balance 10:32.930 --> 10:34.980 is there with the salt but not the sugar? 10:35.870 --> 10:37.180 During the past few hundred years, 10:37.180 --> 10:42.140 our salt consumption has significantly declined. 10:42.140 --> 10:46.610 And with that, sugar consumption has risen. 10:46.610 --> 10:48.970 We used to only eat a few pounds of sugar a year. 10:48.970 --> 10:50.100 First of all, think about that, 10:50.100 --> 10:53.030 a few pounds or sugar a year. 10:53.030 --> 10:58.030 Now, each person consumes over 100 pounds of sugar. 10:58.160 --> 11:00.430 It's almost like a person's body weight, or a teenager. 11:00.430 --> 11:02.960 You eat a teenagers worth of sugar in a given year. 11:02.960 --> 11:04.630 That's a lot of sugar. 11:04.630 --> 11:06.393 How does that affect us right? 11:08.251 --> 11:09.940 And then this is just another chart that 11:09.940 --> 11:13.210 depicts this as far back as the 1800s, 11:13.210 --> 11:17.260 showing the significant steady rise of sugar consumption 11:17.260 --> 11:19.180 from the 1800s to the 2000s. 11:19.180 --> 11:21.310 And we wonder why is there a rise of heart disease, 11:21.310 --> 11:22.910 why is there a rise of diabetes, 11:22.910 --> 11:25.700 cancers, and other major illnesses? 11:25.700 --> 11:28.250 We don't associate it enough with our sugar consumption, 11:28.250 --> 11:31.130 we're all too quick to blame salt, or to blame fat, 11:31.130 --> 11:33.730 or to blame things that other countries don't blame. 11:36.590 --> 11:39.700 Sugar can wreak havoc all over the body. 11:39.700 --> 11:43.640 Sugar will cause tooth decay, but salt, 11:43.640 --> 11:47.143 for thousands of years, has been known to prevent it. 11:48.500 --> 11:52.840 Sugar is eight times more addictive than cocaine. 11:52.840 --> 11:54.460 So you have this addictive property of 11:54.460 --> 11:57.030 these opiate receptors in your brain, and sugar will go on, 11:57.030 --> 11:58.750 and they'll latch to those opiate receptors, 11:58.750 --> 12:00.653 and bind more potently than cocaine. 12:03.040 --> 12:05.100 We even have sugar addicted rats that will 12:05.100 --> 12:10.100 prefer salt water over the cocaine in the laboratory. 12:10.150 --> 12:11.450 It's kind of a neat thing. 12:13.150 --> 12:15.913 Or sugar water, excuse me, over the cocaine. 12:18.320 --> 12:21.033 Salt can be the anecdote to that. 12:22.010 --> 12:23.670 So what we've found through studies, 12:23.670 --> 12:25.664 that if you're sodium depletion 12:25.664 --> 12:28.469 will sensitize that reward system so that 12:28.469 --> 12:30.828 you drive by the hot Krispy Kreme sign, 12:30.828 --> 12:32.507 and you get those feelings, that, 12:32.507 --> 12:34.660 "Oh, that feels good, I want one." 12:34.660 --> 12:36.910 It's not that you're hungry, you just really want it 12:36.910 --> 12:39.043 because you're addicted to that yummy donut. 12:39.043 --> 12:40.970 And that reward that we get for it, 12:40.970 --> 12:42.670 even though that reward is fleeting, 12:42.670 --> 12:44.670 and it leaves, the salt they're saying, 12:44.670 --> 12:48.100 hey, can reduce that reward sensation. 12:48.100 --> 12:50.050 That you're not gonna feel that same way. 12:50.050 --> 12:52.590 So then our brain then learns, okay, it's not the same, 12:52.590 --> 12:55.020 because you have a balance of your salt. 12:55.020 --> 12:58.290 Low salt diets may also increase the addictive properties 12:58.290 --> 13:00.510 of other drugs that get abused from alcohol, 13:00.510 --> 13:03.330 tobacco, to other illegal substances. 13:03.330 --> 13:06.060 Unlike sugar, salt appears to be beneficial in the brain, 13:06.060 --> 13:09.280 it also helps us move the vitamin C up into the brain 13:10.460 --> 13:13.690 Glucose however, competes with the uptake of vitamins 13:13.690 --> 13:15.170 and other nutrients in the brain. 13:15.170 --> 13:17.370 We've even associated that with seizure disorders 13:17.370 --> 13:18.203 and other some other things 13:18.203 --> 13:20.040 that we've gotten into in the past here. 13:22.610 --> 13:24.193 Other salty benefits. 13:25.350 --> 13:28.080 Salt aids in digestion, specifically the chloride 13:28.080 --> 13:31.120 will help in the production of stomach acid, 13:31.120 --> 13:32.420 will help aid in digestion. 13:32.420 --> 13:35.713 Sugar has been known to decrease mineral absorption, 13:35.713 --> 13:37.324 it's also been known to be 13:37.324 --> 13:40.720 an irritant for irritable bowel disease. 13:40.720 --> 13:43.263 Kidney function can worsen with a low salt diet. 13:45.640 --> 13:47.290 It's really opposite of what people think. 13:47.290 --> 13:49.730 These high salt diets can effect the kidneys, 13:49.730 --> 13:52.920 and what we've actually show, is that low salt diet 13:52.920 --> 13:55.490 is more of a strain on the kidneys. 13:55.490 --> 13:58.460 Eating more salt can be the solution to kidney stones, 13:58.460 --> 14:00.680 so we've seen a rise in kidney stones over the years, 14:00.680 --> 14:01.660 and so there's many studies 14:01.660 --> 14:04.880 linking those kidney stones to our sugar consumption. 14:04.880 --> 14:06.230 And then when you're eating salt, 14:06.230 --> 14:07.883 we're flushing those stones out. 14:09.190 --> 14:10.460 High sugar diets can lead 14:10.460 --> 14:12.840 to calcium and magnesium depletion. 14:12.840 --> 14:15.490 So when the salt levels decrease, 14:15.490 --> 14:17.300 it pulls magnesium out too. 14:17.300 --> 14:20.360 So as you're peeing out that salt, well excrete it, 14:20.360 --> 14:22.600 you will also pee out your magnesium. 14:22.600 --> 14:24.030 And then too, if you're sweating 14:24.030 --> 14:25.890 and you're on a really low salt diet, 14:25.890 --> 14:28.460 and your body's trying to conserve those salt preserves, 14:28.460 --> 14:30.230 and you're sweating, and your working out, 14:30.230 --> 14:32.360 you're starting to sweat our your magnesium. 14:32.360 --> 14:33.860 So then we lose our magnesium. 14:36.170 --> 14:38.490 We can battle some of this with a higher fat diet, 14:38.490 --> 14:39.700 I'm not gonna get into too much. 14:39.700 --> 14:41.920 I wanna get into the magnesium here on the next slides. 14:41.920 --> 14:44.170 But this just goes to show that a high fat diet 14:44.170 --> 14:47.480 can reverse coronary disease, and that's been proven, 14:47.480 --> 14:49.180 and they do this now at Duke University, 14:49.180 --> 14:50.760 the Cleveland Clinic, and the Mayo Clinic, 14:50.760 --> 14:54.120 and other teaching facilities all across the country. 14:54.120 --> 14:56.790 But essential nutrients, they are lots of various minerals, 14:56.790 --> 14:59.060 and I think this slide's a little difficult to see, 14:59.060 --> 15:01.260 but you can see that various minerals 15:01.260 --> 15:02.780 have various functions throughout the body. 15:02.780 --> 15:04.646 These are micronutrients that are essentially to our body, 15:04.646 --> 15:07.990 and many of them are being depleted by what we eat. 15:07.990 --> 15:10.360 So even though you might eat something that might 15:10.360 --> 15:12.430 be rich in a particular vitamin or nutrient, 15:12.430 --> 15:13.653 you can't absorb it. 15:16.630 --> 15:20.995 So sugar for example, will deplete magnesium from the body. 15:20.995 --> 15:24.240 So every molecule of sugar you consume, 15:24.240 --> 15:27.330 15 molecules of magnesium is what it takes 15:27.330 --> 15:29.170 to process that sugar. 15:29.170 --> 15:30.550 That's a lot. 15:30.550 --> 15:31.383 Did I say 15? 15:31.383 --> 15:32.600 54 molecules of magnesium, 15:32.600 --> 15:36.143 54 molecules for one molecule of sugar. 15:37.674 --> 15:40.443 So what are some signs and symptoms of-- 15:40.443 --> 15:42.610 (silence) 15:54.260 --> 15:58.170 Of the vertebral column, cardiac arrhythmias, gastric upset, 15:58.170 --> 16:01.670 nausea, vomiting, diarrhea, to urinary tract cramps, 16:01.670 --> 16:03.900 uterine cramps, parasthesia 16:03.900 --> 16:05.930 or tingling in the hands and feet, numbness. 16:05.930 --> 16:08.521 You could even have thigh or calf cramps, 16:08.521 --> 16:10.280 cramps in the soles of your feet. 16:10.280 --> 16:13.450 So those are signs that we or somebody could be 16:13.450 --> 16:15.880 dealing with with magnesium deficiency. 16:15.880 --> 16:18.590 So magnesium rich foods we've listed here; 16:18.590 --> 16:21.890 some sesame seeds, to spearmint, to water melon, pine nuts. 16:21.890 --> 16:24.500 My favorite is the cocoa right there right? 16:24.500 --> 16:26.842 A little chocolate, it's good for everybody. 16:26.842 --> 16:29.350 And then sunflower seeds, dill, basil, 16:29.350 --> 16:30.600 broccoli, okra, flax seeds. 16:30.600 --> 16:31.890 So a lot of your seeds, 16:31.890 --> 16:36.720 seeds and nuts tend to be kind of higher in magnesium. 16:36.720 --> 16:38.000 Zinc is another important one, 16:38.000 --> 16:39.680 I've just put that up there because its fun. 16:39.680 --> 16:42.870 Some of your meat items have these nutrients. 16:42.870 --> 16:46.170 Some people don't realize that meats do have a lot 16:46.170 --> 16:48.160 of the vitamins and nutrients that we do need. 16:48.160 --> 16:49.720 We often look to our green vegetables 16:49.720 --> 16:52.003 which do have nutrients, but sometimes we lack 16:52.003 --> 16:54.708 the ability to break down the plants cell wall. 16:54.708 --> 16:57.380 So some of our stomach acid can help a little bit, 16:57.380 --> 16:58.920 but we don't have the enzyme 16:58.920 --> 17:00.610 to break down the plant cell wall to get some, 17:00.610 --> 17:02.320 and extract some of those nutrients out. 17:02.320 --> 17:04.190 So there is quite a bit of nutrient 17:04.190 --> 17:07.790 inside the muscles of various animals; 17:07.790 --> 17:09.420 or the eggs for example 17:10.350 --> 17:15.008 have almost every amino acid that we need, our vitamins. 17:15.008 --> 17:17.930 Even a steak can be rich in vitamin C, 17:17.930 --> 17:20.130 and you don't think about that. 17:20.130 --> 17:21.550 So we don't think about those products 17:21.550 --> 17:23.670 having lots of micronutrients that we need. 17:23.670 --> 17:25.440 But that's another conversation for another day. 17:25.440 --> 17:28.690 But just a quick little run down of why salt is important. 17:28.690 --> 17:31.400 So hopefully you'll have found that helpful. 17:31.400 --> 17:33.700 Any particular questions or comments 17:33.700 --> 17:36.080 about the necessity of having some salt in your diet 17:36.080 --> 17:37.753 and not exactly fearing salt?