Sodium
Function
Helps regulate body fluids and is involved in energy release, functioning of nerves and muscle contraction. Increases blood pressure.
Deficiency
Disturbed fluid balance, muscle contraction and nerve impulse
Salt deficiency is not common. In the U.S. and in many other western countries, people consume too much salt, about one to three teaspoons of salt per day.
On average, people in western countries eat more than the recommended intake of sodium, in the form of salt. Many people eat a lot of prepared and pre-packaged food that contains more sodium than fresh food, which means a higher sodium intake than the recommended. We should eat less than a teaspoon of salt per day. (2300 mg = 1 teaspoon)
Food sources
Salt, bread, cereal, bacon, ham, shellfish, smoked fish, soy sauce, processed food
Toxic dose - symptoms
High blood pressure, water retention, congestive heart failure, cardiovascular disease, hypertension, stroke obesity
Fresh food contains less salt/sodium than prepared or pre-packaged food. Here are some examples:
- Fresh food: 1/2 cup rolled oats that you cook with 1 tsp cinnamon contains 5 mg of sodium
- Pre-packages food: 1/2 cup instant oatmeal contains 54 mg of sodium
- Fresh food: 1/2 cup of beans, cooked from dried or frozen, without salt contains 5 mg of sodium
- Pre-packages food: 1/2 cup of beans, canned contains 400 mg of sodium
AIs (Adequate Intakes)
If you do activities at higher levels or in humid climates resulting in excessive sweat, you may need more than the AI.
| Infants 0-6 months 7-12 months |
Grams per Day 0.12 0.37 |
| Children 1-3 years 4-8 years |
- 1.0 1.2 |
| Males 9-13 years 14-18 years 19-30 years 31-50 years 50-70 years > 70 years |
- 1.5 1.5 1.5 1.5 1.3 1.2 |
| Females 9-13 years 14-18 years 19-30 years 31-50 years 50-70 years > 70 years |
- 1.5 1.5 1.5 1.5 1.3 1.2 |
| Pregnancy < 19 years 19-30 years 31-50 years |
- 1.5 1.5 1.5 |
| Lactation < 19 years 19-30 years 31-50 years |
- 1.5 1.5 1.5 |
Source: USDA Dietary Reference Intakes