In This ArticleView AllIn This ArticleWhat Is Sodium?How Much Sodium Do We Need?Health Benefits of SodiumHealth Risks of Eating Too Much SodiumTips for Including Sodium in a Healthy DietFAQs
In This ArticleView All
View All
In This Article
What Is Sodium?
How Much Sodium Do We Need?
Health Benefits of Sodium
Health Risks of Eating Too Much Sodium
Tips for Including Sodium in a Healthy Diet
FAQs
Close
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If you’re like most people, you likely associate sodium withtable saltand a flavor enhancer in your favorite snacks and meals. But what exactly is sodium, and how does it affect your health? In this article, we’ll dive into the world of sodium, exploring what it is, how much we need, its benefits and the potential health risks of consuming too much. We’ll also provide practical tips forincluding sodium in a healthy diet. So whether you’re a health-conscious consumer or simply curious about sodium’s role in your diet, keep reading to learn everything you need to know.
4 Ways to Help Flush Out Excess Sodium from Your Body
When you think of sodium, you likely think of salt. And while salt is a common source of sodium in the standard diet, sodium is actually a mineral that plays a crucial role in your body. That’s because sodium is an electrolyte (along with magnesium, potassium, calcium, chloride and phosphate), meaning itcarries an electric chargewhen dissolved in water to help withfluid absorption and moving nutrients into your cells.
“Sodium is an essential mineral that helps to regulate the fluid balance in the body, maintain blood pressure, support nerve and muscle function, and play a role in the absorption of nutrients like glucose and amino acids,” explains Trista Best, RD, a registered dietitian withBalance One Supplements.
The Ultimate Low-Sodium Foods List for a Low-Sodium Diet
While it’s true that consumingtoo much sodiumcan be harmful to your health, your body needs some sodium to function properly. According to theNational Institutes of Health, the recommended daily sodium intake for most adults is less than 2,300 milligrams, equivalent to about a teaspoon of salt. However, according to the Centers for Disease Control and Prevention, over 90% of Americans consume too much sodium, with an average intake of 3,400 mg daily—well above the recommended limit.
“Your body only needs a small amount of sodium, and excessive consumption can lead to health problems,” states Best.
1. It can help regulate fluid balance.
Sodium is anelectrolyte, meaning it helps regulate the fluid balance in your body. According to a2019 study published inNutrients, sodium plays a crucial role in maintaininghealthy blood pressure levels, as it helps to regulate the amount of water in your body.
“Sodium is a key electrolyte that helps to regulate the balance of fluids in the body, which is important for maintaining healthy blood pressure, preventing dehydration and supporting kidney function,” says Best.
2. It may support muscle and nerve function.
Sodium is essential for the proper functioning of your nervous system and muscles, says theHarvard T.H. Chan School of Public Health. That’s because sodium helps to transmit nerve impulses andsupports muscle contraction and relaxation.
“Sodium plays a crucial role in the transmission of nerve impulses and the contraction and relaxation of muscles, including the heart,” says Best.
3. It can enhance food flavor.
In addition to its physiological functions, sodium plays a crucial role in making food taste better. Salt is often used to enhance the flavor of various dishes, and it can also be used topreserve food and inhibit bacterial growth.
“Sodium is a common ingredient in many foods and can enhance the flavor of dishes, making them more palatable and enjoyable to eat,” says Best.
1. It may elevate blood pressure.
Consuming too much sodium can lead to high blood pressure, a significant risk factor forheart disease and stroke.Researchshows that reducing sodium intake may help lower blood pressure and reducecardiovascular disease risk.
“Excessive sodium intake can cause the body to retain water, leading to high blood pressure, which increases the risk of heart disease and stroke,” states Best.
2. It may cause kidney damage.
Your kidneys are responsible forfiltering excess sodiumfrom the body, but when you consume sodium in excess, it canstrain the kidneysand lead to damage over time, according to a 2018 scientific review in theJournal of Clinical Hypertension.
“The kidneys play a crucial role in regulating sodium levels in the body, and excessive sodium intake can put a strain on these organs, potentially leading to kidney damage over time,” says Best.
While keeping sodium intake in check is essential, you still need some in your diet for optimal health. Here are some tips for including sodium in a healthy way:
The Bottom Line
Sodium is an electrolyte and essential mineral that helps regulate fluid balance, maintain blood pressure and support nerve and muscle function. However, regularly consuming too much sodium can lead to health problems such as high blood pressure, kidney damage and osteoporosis. According to experts, choosing whole foods such as vegetables, fruits and whole grains can help balance naturally occurring sodium with other nutrients and fiber while limiting the intake of ultra-processed foods and restaurant meals with high levels of added sodium. To include sodium as part of a healthy diet, choose whole-food sources, add salt judiciously and limit ultra-processed foods and restaurant meals. Being mindful of your sodium intake can help reduce your chronic disease risk andimprove heart health.
Frequently Asked QuestionsDespite the terms often being used interchangeably, sodium and salt aren’t the same thing. Sodium is a mineral naturally present in foods, while salt is a compound of sodium and chloride. Most of the sodium in a standard diet comes from salt.High-sodium foodsincludehighly processed foods, fast foods and restaurant meals. These foods are often high in salt and other additives that increase the sodium content. Some examples include canned soups, deli meats, pizza and soy sauce.Eating too much sodium over time can lead to health problems such as high blood pressure, heart disease and stroke. It can also increase yourrisk of developing kidney diseaseandosteoporosis.
Frequently Asked Questions
Despite the terms often being used interchangeably, sodium and salt aren’t the same thing. Sodium is a mineral naturally present in foods, while salt is a compound of sodium and chloride. Most of the sodium in a standard diet comes from salt.
High-sodium foodsincludehighly processed foods, fast foods and restaurant meals. These foods are often high in salt and other additives that increase the sodium content. Some examples include canned soups, deli meats, pizza and soy sauce.
Eating too much sodium over time can lead to health problems such as high blood pressure, heart disease and stroke. It can also increase yourrisk of developing kidney diseaseandosteoporosis.
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