Sodium (Na)
We get most of the sodium in our diets from salt, which is either produced from the evaporation of seawater, or mined from inland salt deposits. Salt has been used as a preservative and food flavoring for thousands of years. Sodium is one of the major minerals (body requires at least 100mg/day).
Most of the salt in our diets (75-80%) comes from the way foods are processed and not an actual salt shaker. Processed foods tend to be higher is sodium because this compound is used as a flavor enhancer, preservative, leavening agent, curing agent, wetting agent, color preservative and anticaking agent. Wheww, no wonder we tend to eat so much salt.
You might be surprised to learn that the number one sodium contributor in American diets is bread and rolls. Most people don’t realize just how much salt is added to bread products to make them more flavorful. Other high sodium foods are cured meats, pizza, poultry, soups, sandwiches, cheeses, sauces & condiments and savory snacks (chips & pretzels). If a food isn’t fresh, meaning its been mixed or processed in some way, there’s a good chance it is high in sodium.
Most healthy adults should consume less than the Upper Intake Level of 2300mg/day (this is one teaspoon of salt). 1500mg/day is the recommendation. Older adults and people with medical conditions (hypertension) are recommended to consume less.
Sodium has three main functions in the body. It is required for normal nerve and muscle function, it helps in the absorption of glucose and some amino acids in the small intestine, and it aids in water balance. When a person eats more sodium, more water is retained in the body until the excess sodium is excreted.
Sodium deficiency in America is very rare, but it can occur when losses exceed intake (excessive sweating/athletes). This is why many athletes consume sports drinks to replenish sodium and other electrolytes. Depletion can also occur from diarrhea and vomiting, especially in infants. Symptoms of low sodium (hyponatremia) are headache, nausea, vomiting, fatigue and muscle cramps.
Over 60% of American adults consume more than the Upper Intake Level of 2300mg/day. Excess sodium increases the risk of developing high blood pressure (hypertension), heart disease and stroke. Sodium intake of more than 2g/day also increases calcium loss in the urine, which can lead to kidney stones.
