Fat and sodium have bad reputations as nutrients that cause great harm to your body. But the reality for both is that they are necessary, absolutely vital, to your survival. Without a bit of each in your diet, you cannot function at normal levels. However, too much of a vital nutrient most assuredly increases the risk of health problems. Sodium and fat are both important in small amounts.
About Sodium
Sodium serves as one of the major electrolytes -- electrically charged ions -- in your body that contributes to the maintenance of fluid balance between your cells. As a charged ion, sodium helps in the transmission of nerve impulses, which act as signaling systems to tell different parts of your body to do certain functions like muscle contraction and relaxation. When you have too little sodium in your body, fatigue, cramping, fainting and disorientation can occur. Chronic low sodium results in the condition hyponatremia and this can be fatal if not corrected.
About Fat
Fat provides your body with caloric energy and it also serves as a storage substance for extra calories your body uses in between meals. Fat acts as a cell membrane protector, nutrient transporter and organ insulator. Fats from the foods you eat provide essential fatty acids, which your body cannot make on its own but needs to grow and develop. Without regular ingestion of essential fatty acids, your heart would not beat in a stable rhythm, your cells would become vulnerable to inflammation from disease, and you may not be able to perform cognitive functions like thinking or memory storage.
Sodium Intake
The recommended daily intake of sodium for adults is 1,500 mg and should not exceed 2,300 mg. Sodium is naturally found in a host of foods, including fruits, vegetables, grains, dairy and meat. Salt and sodium are often considered the same substance but salt is a flavor-enhancing preservative that contains 40 percent sodium. Using too much salt in your foods along with the sodium already present in food can increase your risk of high blood pressure, fluid retention, disrupted kidney functions and edema.
Fat Intake
The primary forms of fat include saturated, unsaturated, trans fat and hydrogenated fats. Saturated, trans and hydrogenated fats are the culprits in high cholesterol, artery and heart disease because these fats accumulate and clog your blood vessels when consumed in excess. The unsaturated fats include mono and polyunsaturated forms, which includes the omega-3 fatty acids. Unsaturated fats do not form clots in your bloodstream and these fats actually act as transporters to usher cholesterol out of your arteries. The daily recommended intake of fat in your diet should not exceed 30 percent of your total calories consumed. Ideally, no more than 7 percent of your fat calories come from saturated forms.
References
- McKinley Health Center: Macronutrients; The Importance of Carbohydrate, Protein and Fat
- Harvard School of Public Health: Fats and Cholesterol
- MedlinePlus: Fat
- Linus Pauling Institute: Sodium Chloride
- Colorado State University; Sodium in the Diet; J. Anderson et al.; May 12, 2010
- MayoClinic.com; Sodium: How to Tame Your Salt Habit Now; March 31, 2011
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