Sodium and potassium are two minerals the body uses as electrolytes, meaning they are needed to carry out electrical signals within the body. Sodium, for example, is required for optimum nerve and muscle function and also to regulate blood pressure, while potassium helps regulate the heart and is used to build proteins and muscle, MedlinePlus reports. Both minerals can be found in many of the foods you eat every day.
Sodium Food Sources
Although most people think of sodium as the salt they add to their food, the electrolyte also occurs naturally in many foods. In many cases, the sodium present in a food is not enough to give it a salty taste. For example, milk and celery are two natural sources of sodium, although you may not taste the salt in these foods. Drinking water also contains small amounts of sodium, but the amount varies from source to source, MedlinePlus reports. Most of the sodium in your diet comes from salt added to processed foods or salt you add to your own food. Some commercially prepared foods that are particularly high in sodium include canned soups, canned vegetables, sauces and condiments such as soy sauce and processed meats such as bacon.
Potassium Food Sources
Potassium is also abundant in many foods you eat regularly. For example, many fruits and vegetables are good or excellent dietary sources for the electrolyte, including dark, leafy greens; broccoli; tomatoes; cucumbers; eggplant; bell peppers; papaya; strawberries; kiwi; watermelon; and avocados, according to World's Healthiest Foods. All meat and seafood also contains potassium, as do soy products such as sodium. It can also be found in milk and other dairy products such as yogurt.
Sodium Health Implications
The most well-known consequence of consuming too much sodium is an increased likelihood of developing high blood pressure. Too much salt in your diet can also cause you to retain fluid or become bloated, and this can be of particular concern in people who have congestive heart failure, kidney disease or liver cirrhosis, MedlinePlus reports. Another problem related to sodium levels in the body is hyponatremia, which is an abnormally low level of sodium in the bloodstream. Hyponatremia does not typically develop as a result of an extremely low sodium intake, but instead because of an underlying medical condition or excessive fluid intake, according to MayoClinic.com. Once it develops, it can be life-threatening unless treated properly.
Potassium Health Implications
When potassium levels in the body are too high or too low, serious health conditions can also result. In most cases, these conditions are caused by underlying medical conditions and not deficiencies or excesses of potassium in the body. Too much potassium -- called hyperkalemia -- often develops in people whose kidneys do not function properly, MedlinePlus reports. Hypokalemia -- a low potassium level -- can be caused by kidney or adrenal conditions or the use of diuretics.
Sodium Intake Recommendations
Because of its prevalence in the American diet, sodium deficiencies are not a concern in the United States. Instead of setting an intake recommendation, the U.S. Department f Agriculture has set a maximum intake recommendation to help prevent against hypertension. Adults should limit sodium consumption to no more than 2,300 mg a day, according to MedlinePlus. As a point of reference, consider that 1 teaspoon of salt contains an entire day's worth -- 2,300 mg. If you have high blood pressure, you should consume no more than 1,500 mg of sodium a day. Other serious health conditions -- including congestive heart failure and cirrhosis of the liver -- may necessitate even stricter limits on sodium intake.
Potassium Intake Recommendations
The amount of potassium you need to consume each day varies depending on your age. Adults should get 4.7 g of potassium each day, MedlinePlus reports. Children need lesser amounts. For example, babies need between 0.4 g and 0.7 g per day. Older children need between 3 g and 4.5 g per day, while teenagers should consume the same amount of potassium as adults.
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