Sodium
Sodium is an important part of common table salt, in the form of sodium chloride. Sodium, along with potassium and chloride, are the main mineral ions (minerals with an electric charge) that strongly influence the movement of fluids in and out of all of your body's cells. Almost all foods contain some sodium.
Key uses of sodium:
- Essential to cell function, acid-base buffering, and electrical conductivity in the body.
- Used primarily for sweat replacement in athletes.
High salt intake can increase your risk of high blood pressure and stroke. Here are some foods to especially avoid, because they are extremely high in salt (the amount of salt per 100 grams of the food is listed in parentheses):
- Olives (3,200 mg)
- Pretzels (1,700 mg)
- Catsup (1,000 mg)
- Bacon (1,000 mg)
- Tuna, canned in oil (800 mg)
- Cheeses (700 mg)
- Whole wheat bread (500 mg)
- Beans, canned (250 mg)
How much to take: You only need about 2 grams (or 2,000 mg) of sodium daily, yet most people consume more. For maximum health, you need to be sure to avoid excess salt and sodium intake.
Too little or too much: Toxicity may affect blood pressure and kidney function. Deficiency can cause fatigue, water retention, insomnia, and other symptoms. Elevated levels of sodium in the diet contribute to water retention, elevated blood pressure, and kidney and cardiovascular disease.
