Sodium, present in salt and other substances, is a naturally occurring mineral in the human body; but consuming too much sodium can lead to health disorders, according to the "Gale Encyclopedia of Diets; A Guide to Health and Nutrition." Humans need no more sodium than is found in ¼ tsp. of salt per day, reports the "Gale Encyclopedia." Following a low sodium diet, which limits daily sodium intake to 2,400 mg may improve your health. Cutting back on sodium may be beneficial for your health, but you'll need to read food labels since sodium is present in foods that aren't considered salty.
Water Weight
High levels of sodium in the body retain water within the body's cells, leading to water weight, a bloated feeling or swollen ankles or extremities. Reducing sodium consumption may alleviate unwanted water retention, according to the Colorado State Extension Service.
Blood Pressure
Eating a low sodium diet may reduce high blood pressure. Up to 60 percent of patients with diagnosed high blood pressure see significant blood pressure improvement after going on a low sodium diet, reports the "Gale Encyclopedia." Because high blood pressure contributes to stroke, kidney damage and heart disease, a low sodium diet can have long-reaching health benefits.
Bone Health
A 2006 study, published in the "Journal of the American College of Nutrition," links high levels of sodium in the diet with an increased risk of bone loss and osteoporosis. Researchers at Creighton University in Omaha, Nebraska, propose that excess sodium in the body passes out through the urine, taking calcium, a vital bone nutrient, with it. Initial testing indicates that reducing sodium in the diet may also reduce bone loss. Further testing is necessary to determine the long-term impact of dietary sodium on osteoporosis.
Sources of Sodium in the Diet
Table salt is 40 percent sodium and 60 percent chloride, reports the Colorado State Extension Service, but even foods that don't taste salty may contain significant amounts of sodium. A single teaspoon of salt contains almost 2,000 mg of sodium, while a dill pickle contains 928 mg. A fast food chicken dinner contains about 2,234 mg of sodium and a cup of tomato sauce weighs in with a hefty 1,498 mg.
Some unexpected foods contain significant amounts of sodium. Half of a cup of instant chocolate pudding dishes up 470 mg and an antacid, dissolved in water, provides 564 mg. A cup of buttermilk has 257 mg of sodium.
References
- "The Gale Encyclopedia of Diets: A Guide to Health and Nutrition"; Jacqueline L. Longe, 2008
- Colorado State Extension: Sodium in the Diet
- JACN: Role of Dietary Sodium in Osteoporosis
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