Sodium is known as an electrolyte mineral. Its main functions in the body are to regulate blood volume, transmit nerve impulses and regulate the acid/base balance. The amount of sodium in the diet is related to the foods you eat, and may have an affect on your health.
Significance
Although sodium is important for proper functioning, excess sodium can have a negative impact on the body. It can increase your blood pressure and your risk for a heart attack or stroke, according to the Centers for Disease Control and Prevention.
Intake
The recommended daily intake of sodium varies depending on the individual. Most people with healthy blood pressure should limit the sodium in their diet to 2,300mg per day, while African Americans, older people and those with high blood pressure should limit intake to 1,500mg per day, according to the FamilyDoctor.org. You can track your intake by referring to the nutrient facts panel for sodium content in foods, but take serving sizes into consideration. For example, if a product has 200mg of sodium per serving and you eat two servings, you are getting 400mg sodium.
High-Sodium Foods
When monitoring your sodium intake, it is good to know which foods to watch out for. Salt for example, is almost pure sodium. A 1/4 tsp contains 600mg. Foods that are packaged and processed also tend to be high in sodium, such as soup, frozen dinners, chips, pretzels and popcorn. The good news is, you can find most of these products in lower-sodium varieties. This will be indicated clearly on the front of the package.
Hidden Sodium Sources
Certain foods and beverages that you wouldn't think have sodium, may be high in sodium, such as bread, cheese, soda, ketchup, soy sauce, mustard and canned vegetables. Always scan the ingredient labels to check for sodium sources. Also be aware that certain over-the-counter medications contain sodium. For example, a statement of sodium content must be on labels of antacids that have 5mg or more per dosage unit according to the American Heart Association. Some pharmaceutical companies now make low-sodium medications.
Warning
Salt substitutes are used in place of salt to flavor food. These generally have a little bit of regular salt present. To achieve that familiar salty taste, you may use too much of the substitute -- and get too much sodium, notes MayoClinic.com. Make sure you only use enough to flavor your food, even though it contains less sodium than table salt.
Member Comments