Sodium is a mineral found in the diet. Sodium is used in the cell as a way for the body to passively absorb fluids. However, when too much sodium is contained in the diet, the individual retains water and feels bloated and heavy. Nutrition labels are printed on packaged food products, and it's a way for people to monitor salt intake.
Source
Sodium (often called salt) is present in vegetables, fruits, meats and breads. When these foods are packaged, a sodium label is attached with the total amount of sodium in milligrams. Vegetables such as sauerkraut or those prepared in pickled sauces are high in sodium. Pretzels, chips and other snack foods also contain high sodium levels unless otherwise indicated on the nutrition label. Read soup labels carefully because these canned foods are infamously high in sodium.
Significance
Sodium is a requirement for water retention. When a dieter drinks fluids, the sodium in the cells keep an osmotic level that facilitates diffusion of water from the lumen of the gastrointestinal tract to the inside of the cell. Sodium content is also in the kidneys, where water is absorbed in the descending Loop of Henle structure. Conversely, drinking fluids with high sodium content can cause the body to lose water.
Labels
The Food and Drug Administration (FDA) requires food manufacturers to display the nutrients, vitamins and minerals on any packaged foods. The labels are clearly displayed on the front, back or sidebar of the packaging. Below the fats, carbs and proteins, the nutrition label identifies how much sodium is in a serving of the selected food item. It's important to notice the serving size when calculating the sodium content.
Recommended Amount
According to the University of Illinois, an adult who is otherwise healthy should eat approximately 1,100 to 3,300 mg of sodium per day. Consequently, most Americans eat too much salt in the diet. The university also indicates that the average American eats approximately 2,300 to 6,900 mg of sodium per day. Some foods, such as frozen pizza and microwaved meals, often contain hundreds of milligrams of salt.
Effects
Too much salt in the diet can lead to health problems. High blood pressure is one side effect of a high sodium diet. High blood pressure can lead to heart disease. A dieter can avoid high sodium intake by reading labels, avoiding pre-packaged foods such as microwave meals, and lowering the amount of table salt added to foods. A teaspoon of table salt contains 2,000 milligrams of sodium.
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