Sodium

 

Sodium is a metal found in many foods, most commonly as part of the compound sodium chloridetable saltwhich is 40-percent sodium by weight. Sodium ions (atoms that are electrically charged because some of their electrons are missing) play a crucial role in regulating your body's water balance (the proportion of water inside the cells to that between the cells). Sodium ions also figure in the transmission of nerve impulses and in muscle contractions.

 

Besides the salt shaker, the biggest source of sodium in our diet is processed foods, to which manufacturers often add surprisingly large amounts of salt.

 

Most people eat far more salt than they need. The average adult, when not actively sweating, can get by for long periods on 500 milligrams of sodium per daythe amount in one-quarter teaspoon of table salt. (You can get the same dose from any of the following: one average hot dog, four cups of milk, one slice of pizza, two ounces of cheddar cheese, half a cup of canned soup, one-third cup of sauerkraut, half of a large dill pickle, or a cup of vanilla pudding.) A typical American consumes eight or ten times that much. While this amount is not toxic (as are much larger doses), it probably does the body no good, and may cause you to feel weaker and more tired than you would otherwise.

 

Sodium and Blood Pressure

 

Getting too much sodium is widely believed to cause hypertension, but the connection isn't cut-and-dried. Studies show that some people's blood pressure is sensitive to salt intake, while others' is not.

 

Your Daily Allowance

 

In February 2004 the Food and Nutrition Board (FNB) announced an official Adequate Intake of sodium. For everyone aged 14 to 50, it's 1500 milligrams per day. For people 51 through 70 it drops to 1300 milligrams (except in the rare event they're pregnant or lactating, when it stays at 1500). For everyone over 70 it's 1200 milligrams. DietPower sets your Personal Daily Allowance (PDA) at these same levels. All are close to the amount of sodium in teaspoon of salt

 

Upper Limit

 

Also in February 2000, the FNB announced a Tolerable Upper Intake Level (UL) for sodium. It's 2300 milligramsfar below what many of us average.

 

Revising Your Allowance

 

You may want to reset your PDA to a lower figure if your body is small, but get your doctor's advice. For instructions on resetting PDAs, see Personal Daily Allowances, Editing Your.

 

Color Coding of This Nutrient

 

The sodium bar in your personal Nutrient History is:

In the nutrient profile of a food or recipe, the sodium bar is:

How Complete Are DietPower's Sodium Readings?

 

For the 8500 generic items in the Food Dictionary: very complete. Only 0.3 percent list their sodium content as "unknown."

 

For the 2500 chain-restaurant items: very complete. Only 1.3 percent list sodium as "unknown."

 

For all 11,000 items combined: very complete. Only 0.5 percent list sodium as "unknown."

 

(The percentage of unknowns will be higher, of course, if most of the foods that you've added to the dictionary lack sodium figures.)

 

To see whether a particular food has a sodium reading, open the Food Dictionary and check the food's nutrient profile. If you find a question mark beside "Sodium," it means the amount is unknown. (To see all foods with unknown sodium readings, click the dictionary's PowerFoods tab and sort the foods by sodium power; then scroll toward the bottom of the list until you see foods with question marks in the "Power Rating" column.)

 

Sodium on Food Labels

 

Virtually all food labels are required to report sodium content, in both milligrams and percent of Daily Value.

 

The Daily Value for sodium is 2400 milligrams. This is not necessarily right for you, howeverit's a rough estimate meant to cover most of the U.S. population. It was not changed when the FNB announced the first Adequate Intake in February 2004, but some experts think it will eventually be lowered.

 

For more on label regulations, see Labels, Food.

 


 

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Last Modified:7/25/07