Although sodium is as a nutrient we need to limit, your body does need sodium to function properly. Sodium is involved in your muscles, nerves, blood pressure regulation and blood volume. Sodium is found naturally in many foods, but natural sodium makes up only approximately 10 percent of the total consumption of sodium in America. People adding salt to their meals encompasses another 5 to 10 percent, and the rest comes from sodium added to processed foods, according to the 2005 Dietary Guidelines for Americans.
Animal Sources
Meat, shellfish and dairy products all contain small amounts of sodium. One cup of buttermilk contains 257 mg and one cup of whole milk has 105 mg of sodium. A 3-oz. serving of clams contains 48 mg, six medium Eastern oysters have 177 mg, and one extra-large egg contains 81 mg.
Plant Sources
All vegetables contain sodium naturally. For instance, one medium carrot contains 42 mg, one cup of raw celery has 96 mg and one cup of raw broccoli contains 29 mg. Beans and fruit have an insignificant amount, with 2 mg in one cup of dry black beans or one medium raw pear and 4 mg in one cup of kidney beans or one mango. As for grains, a one-cup serving of dry bulgur contains 24 mg, raw barley has 18 mg, and buckwheat flour has 13 mg.
Drinking Water
Drinking water generally contains low amounts of sodium, and sometimes it has elevated amounts due to unnatural reasons like road salt runoff or water softeners. Even so, the Wisconsin Department of Health Services explains that high levels of sodium in drinking water are not usually a significant source of the mineral in the diet, although it could pose a problem if you are on a low- or no-salt diet. In this case, you should make sure your drinking water has no more than 20 mg/L of sodium.
Considerations
Most Americans do not need to worry about consuming enough sodium as most actually take in too much. The average American consumes 3,400 mg of sodium a day. If you consume too much sodium, it can result in high blood pressure and fluid buildup in those with cirrhosis, congestive heart failure and kidney disease. Keep your sodium intake to less than 2,300 mg per day or less than 1,500 mg per day if your doctor recommends a low-sodium diet. This is usually the case for blacks, people with high blood pressure and those older than 50.
References
- MedlinePlus: Sodium in Diet
- 2005 Dietary Guidelines for Americans: Chapter 8 Sodium and Potassium
- USDA National Nutrient Database for Standard Reference, Release 22: Sodium
- Linus Pauling Institute: Sodium (Chloride)
- Wisconsin Department of Health Services; Sodium in Drinking Water; May 2009
- 2010 Dietary Guidelines for Americans: Chapter 3 -- Foods and Food Components to Reduce
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