| Sodium is an essential mineral or micronutrient | | | | Common table salt is sodium chloride, which is 40 |
| found in the bones as well as the fluid surrounding | | | | percent sodium by weight. Ready made and |
| cells. It is a component of body secretions such | | | | packaged foods also contain sodium bicarbonate, |
| as saliva and enzymes, and is lost when the body | | | | baking soda or sodium. |
| sweats. Excess dietary sodium is excreted | | | | Some drugs also have high amounts of sodium. |
| through the urine. Sodium along with potassium | | | | Therefore, one must carefully read the labels on |
| helps to regulate the body's fluid balance. | | | | all over-the-counter drugs before buying them. |
| Unlike other minerals, sodium (or sodium chloride | | | | Look at the composition list on the drug to see if |
| or popularly termed as salt) has a identifiable and | | | | the product has sodium - especially if one is on a |
| familiar taste. | | | | low sodium diet. Most spices also naturally contain |
| Benefits of sodium: | | | | very small amounts of sodium. |
| A low sodium diet along with exercise, weight loss | | | | How to reduce sodium in diet? |
| and medication helps reduce high blood pressure in | | | | - Choose fresh foods over frozen or canned food |
| most people. | | | | items - they contain added salts. |
| Sodium helps maintain proper distribution of water | | | | - Eat unsalted nuts, snacks, peas and lentils. |
| in the body, as well as blood pressure. It is also | | | | - Choose ready-to-eat breakfast cereals that are |
| important for maintaining the proper acid-base | | | | lower in sodium. |
| balance and in the transmission of nerve impulses | | | | - Limit the amount of salty snacks and seasonings |
| as well as muscle contraction. The kidney | | | | such as chips, pickles, condiments, sauces. |
| efficiently reabsorbs sodium when intake is either | | | | - Cook fresh and from the scratch, since |
| low or losses are excessive. | | | | processed foods usually has higher sodium |
| Sodium is beneficial for the treatment of | | | | content. |
| diarrhoea, muscle cramps, dehydration, and fever, | | | | - Check sodium-content on food labels - choose |
| since it has the property of holding water in body | | | | low sodium brands. |
| tissues. | | | | - Do not be generous when adding salt at the |
| Sodium also helps to keep calcium and other | | | | table. |
| minerals soluble in the blood, as well as stimulates | | | | - Reduce intake of fast food, such as pizzas, |
| the functioning of the adrenal glands. Sodium helps | | | | burgers, instant foods. |
| in preventing heat stroke. | | | | - Sprinkle lemon juice over vegetables. Marinate |
| The most common form of dietary sodium is | | | | meat, chicken and fish ahead of time with onion, |
| table salt, which contains 40 percent sodium. One | | | | garlic, and other spices and herbs before cooking |
| teaspoon of table salt contains about 2,300 mg of | | | | to bring out and enhance the flavour. |
| sodium. | | | | - Snack on fresh fruits, salads, low fat yoghurt, |
| Sodium deficiency: | | | | rather than chips, spicy snacks. |
| Sodium deficiency is not quite common. Most of | | | | - Eat fat-free or low-fat milk, low-sodium as well |
| us infact consume more sodium than the | | | | as low-fat yogurt. |
| recommended daily allowance. Excess sodium | | | | - Use spices and herbs to enhance the taste of |
| intake is linked with high blood pressure and | | | | your food, rather than adding extra salt. |
| cardiovascular disease. | | | | Your taste buds will gradually adjust to cutting |
| The most frequently observed sodium deficiency | | | | down on salt. |
| occurs when excessive heat causes heavy | | | | High sodium intake - is it toxic? |
| perspiration, thus reducing body water and sodium | | | | A high sodium diet may lead to water retention, |
| to the extent that dehydration affects normal | | | | hypertension, high blood pressure and heart |
| functioning of the body. | | | | disease, even kidney stones. A high-sodium diet |
| Symptoms of sodium deficiency include | | | | also increases the need for potassium by the |
| weakness, loss of appetite, nausea as well as | | | | body. |
| cramps in the muscles and stomach. Such | | | | However, sodium is generally nontoxic in healthy |
| persons should use increased amounts of table | | | | adult individuals because the extra is excreted |
| salt in their food to supplement the sodium lost | | | | through the urine. |
| due to dehydration and sweating. | | | | Recommended Daily Allowance: |
| In rare cases, sodium deficiency can also lead to | | | | The recommendation is to consume less than |
| shock due to decreased blood pressure. This can | | | | 2,400 milligrams (mg) of sodium a day. This is |
| also take place if the kidney is not able to | | | | about 1 teaspoon of table salt per day. It includes |
| reabsorb the sodium in the body. The person | | | | sodium in all forms including salt. |
| may have muscle or stomach cramps, nausea, | | | | People with high blood pressure should limit sodium |
| fatigue, mental apathy, appetite loss. | | | | intake to 1,500 mg per day. |
| What are the common sources of sodium? | | | | |