Sodium chloride, or salt, is one of the most common forms of sodium and is available through various food sources. Most of the sodium you consume comes from food that has been processed, MayoClinic.com explains. Though sodium performs vital functions in your body, eating a high-sodium diet may have negative effects, so you should limit your daily sodium intake.
Function of Sodium
Your body uses sodium to properly balance your bodily fluids, MayoClinic.com explains, and facilitates your nerve impulse transmission. Your body also uses sodium in muscle contraction and relaxation and to regulate your blood pressure and blood volume, the New York Times Health Guide notes. This means that not taking enough sodium can cause you to experience negative physiological conditions. Your nerves and muscles would not be able to properly function, and blood pressure could become irregular.
Recommended Daily Amount
No more than 2,300 mg is the recommended amount of sodium you should have daily, MedlinePlus notes. This is roughly about the same amount as a teaspoon. You should probably consume less than 1,500 mg of sodium daily, however, the American Heart Association notes. This is because food that is labeled sodium-free still contains small amounts of sodium. Even food that is supposed to be unsalted contains naturally present sodium; therefore, it is easy to unknowingly exceed the daily recommendation.
Effects of Excessive Sodium
Exceeding the recommended daily amount of 2,300 mg of sodium can have negative effects on your health. High sodium levels in your body can cause your blood pressure to elevate, damaging the kidneys and heart, the New York Times Health Guide explains. High sodium levels may cause dehydration and eventually lead to heart failure.
Foods Containing Sodium
Food that has been processed contains high amounts of salt, MayoClinic.com notes. This is due to the addition of sodium chloride and other additives during processing. Sodium may also occur naturally in the food itself. Celery is an example of a vegetable that naturally contains sodium. Milk contains about 107 mg of sodium. You may also get sodium from eating meat and seafood. One way to keep your sodium intake within recommended levels is to only eat unprocessed food. If you must eat processed food, try to eat those designated as unsalted.
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