Sodium is an essential nutrient for balancing your bodily fluids and allowing your nerves to communicate with one another. It is found primarily in table salt, but certain natural and processed foods contain it as well. The recommended daily allowance for sodium for most healthy adults is 2,300 mg, and getting more than this can have negative repercussions on your health. Talk to your doctor about your sodium intake.
Table Salt
Table salt, also known as sodium chloride, is a primary source of sodium. Each 1 tsp. of salt contains your RDA of sodium: 2,300 mg. If you automatically add it to foods or use it in your cooking, this can lead to a dangerously high intake of the mineral, especially considering that you also get the nutrient from other dietary sources. Reducing the amount of table salt you add to your food can help keep your sodium intake within a healthy range.
Natural Foods
Sodium occurs naturally in many foods, such as dairy products like milk. All vegetables contain the mineral, as do meat and shellfish. These natural sources do not typically have high amounts of sodium. For example, 1 cup of low-fat milk contains roughly 107 mg of sodium. Eating these foods contributes to your overall daily sodium intake, and it is important to keep this mind, particularly if you are following a low-sodium diet.
Processed Foods
Many processed and prepared foods, as well as dressing and condiments, often contain large amounts of sodium. Pizza, cold cuts, bacon, cheese and soups are typically high in sodium, and they may also contain additives that are high in the mineral as well. Salty condiments can be a particularly high source of this nutrient: 1 tbsp. of soy sauce contains 1,000 mg of sodium. Learning to read food labels and choosing more natural, unprocessed foods can help you reduce your sodium intake.
Additional Considerations
If you are over 51 or have certain chronic health conditions, your doctor may recommend that you cut your sodium intake to 1,500 mg or lower. While sodium is an essential mineral, getting too much can lead to high blood pressure and heighten your chances of developing heart disease or having a stroke. Discuss your sodium intake and health concerns with your doctor, and ask for tips on maintaining the proper balance of the mineral in your body.
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