Daily Sodium Allowance For Women

Sodium, commonly known as salt, is an alkaline element that occurs naturally in most foods and plays an essential role in maintaining the optimal health and functioning of your body. The Dietary Guidelines for Americans established by the U.S. Departments of Agriculture and Health and Human Services recommend that adult women consume no more than 2300 mg of sodium per day. However, most women consume more than the daily recommended allowance, with negative consequences to their health.

Sodium and Health

Sodium is a necessary part of your daily diet, and the Institute of Medicine advises that adult men and women consume at least 1500 mg per day. Sodium helps your body maintain a proper balance of liquids, and it regulates both blood pressure and blood volume. Sodium aids your nervous system in transmitting nerve impulses, and it also affects the contraction and relaxation of muscles.

Your kidneys are the organs that process and store an optimal balance of sodium for your body's functioning. They retain sodium when your dietary levels are too low, and they excrete sodium through urine when levels are too high.

Excessive Sodium Consumption

American women take in far more than the recommended amount of sodium per day. According to the Centers for Disease Control and Prevention, the average American over 2 years of age consumes 3436 mg daily. When you eat too much sodium, it strains the proper functioning of the kidneys, which can lead to elevated blood pressure, a condition known as hypertension. Because sodium retains water, excessive consumption leads to elevated blood volume that increases pressure on your heart to pump blood through the arteries. Hypertension is a major risk factor for heart disease and stroke, which research from the American Heart Association indicates as the leading causes of death for American women.

Sources of Sodium

Sodium in your diet typically comes from three main sources. The biggest culprit for high amounts is processed foods, such as prepared dinners, soups, cold cuts and fast food, which contain added salt. Sodium also occurs organically in vegetables, dairy products, meat and shellfish. While these foods contain lower levels of sodium than processed dishes, eating too much natural sodium can still be harmful to your health. The third primary source of sodium is the salt in your kitchen cabinet or on your dining table.

Finding a Healthy Balance

Like most American women, you would most likely benefit from reducing your daily sodium intake. Experts at the Mayo Clinic advise that you lower your sodium consumption by eating more fresh fruits and vegetables. Also, by adding more potassium-rich foods to your diet, you can offset the negative effects of sodium on blood pressure. Foods high in potassium include dark, leafy green vegetables and fruits that grow on vines. To heighten the flavor of your meals, use fresh or dried herbs, citrus zest and fruit juices.

A Note of Caution

The Dietary Guidelines for Americans are intended as general recommendations. If you have hypertension or another medical condition, consult your doctor for the daily sodium allowance appropriate to your health needs.