Publication #FCS8806

Topics: Family Youth and Community Sciences | Valentin-Oquendo, Isabel | Turner, R Elaine | Sodium

Facts about Sodium¹

R. Elaine Turner and Isabel Valentin-Oquendo²

Why do we need sodium?

Sodium is a mineral found in all body fluids. It is one of several minerals known as electrolytes. These minerals (potassium, sodium, and chloride) are found in the fluids inside and outside of body cells. Sodium is important because it helps:

regulate fluid balance
regulate blood pressure
send nerve signals
control muscle contractions

What happens if we don't get enough sodium?

Sodium deficiency is very rare. People with kidney problems or excessive diarrhea or vomiting could have low sodium levels. Symptoms of low sodium in the body include, nausea, dizziness, and muscle cramps. People who do heavy work or exercise in hot, humid climates can lose a lot of sodium in sweat. Sports drinks and foods can easily replace this lost sodium, along with other electrolytes.

How much sodium should we eat?

Most adults eat much more sodium than the body needs. The recommended intake levels for sodium are set at a level to provide enough sodium for the body and also allow food choices that will meet needs for other nutrients.

Table 1.

Life Stage	Amount (mg/day)*
Men and women, ages 19-50	1500
Men and women, ages 51-70	1300
Men and women, ages 71+	1200
*mg = milligrams of sodium

Is there a problem with having too much sodium in the diet?

Excess sodium consumption is one of several practices that can lead to high blood pressure. Other factors that can increase blood pressure are excess body weight, lack of exercise, low potassium intake, and excess alcohol intake.

High blood pressure is a risk factor for heart disease, kidney disease and stroke.

High sodium intake also increases the amount of calcium lost in the urine. This can increase risk for osteoporosis, especially when calcium intake is low.

The Dietary Guidelines for Americans, 2005 recommend limiting daily sodium intake to 2300 milligrams. Middle aged and older adults, African Americans, and people with high blood pressure, should keep their sodium intake below 1500 mg/day. The Daily Value (DV) on food labels is 2400 milligrams, so keeping total daily sodium intake under 100% of the DV is a good idea.

Where is sodium found in the diet?

The American diet is high in sodium. Salt (sodium chloride) is the main source of sodium in foods. Salt is used as a food preservative and flavor enhancer. Ingredients such as baking soda, baking powder, brine, and soy sauce also contain sodium.

Processed and prepared foods have high amounts of sodium. Fresh and unprocessed foods generally contain low amounts of sodium (see Compare Sodium Content table below).

Table 2.

Compare Sodium Content

Unprocessed

Processed

Shredded Cabbage

13 mg/cup

Sauerkraut

360 mg/cup

Cucumber, 1 medium

6 mg

Pickles, 1 medium

1730 mg

Fresh green beans

4 mg/cup

Canned green beans

350 mg/cup

Table 3.

High-sodium foods

Smoked or cured meats and fish (ham, bacon, corned beef, cold cuts)

Prepared salad dressings, condiments and relishes (catsup, mustard, olives)

Processed cheese and cheese spreads

Canned vegetables, soups and broths

Baking mixes, prepared entrees and other convenience foods

Read the Nutrition Facts on food labels to see how much sodium is in the products you buy. Choose foods with 5% or less of the DV often, and foods higher in sodium less often.

Where can I get more information?

The Family and Consumer Sciences (FCS) agent at your county Extension office may have more written information and classes for you to attend. Also, a registered dietitian (RD) can provide reliable information to you.

Reliable nutrition information may be found on the Internet at the following sites:

http://www.nutrition.gov

http://www.cdc.gov/salt/

http://www.cdc.gov/bloodpressure/

http://solutionsforyourlife.ufl.edu

Footnotes

This document is FCS8806, one of a series of the Department of Family, Youth and Community Sciences, Florida Cooperative Extension Service, Institute of Food and Agricultural Sciences, University of Florida. First published December 2006. Revised March 2010. [HTML version corrected with minor revision by editor November 2010.] Please visit the EDIS website at http://edis.ifas.ufl.edu.

R. Elaine Turner, PhD, RD, LD/N, associate dean, College of Agricultural and Life Sciences; Isabel Valentin-Oquendo, MS, RD, LD/N, former assistant-in, Department of Family, Youth, and Community Sciences; Institute of Food and Agricultural Sciences; University of Florida; Gainesville 32611.

The Institute of Food and Agricultural Sciences (IFAS) is an Equal Opportunity Institution authorized to provide research, educational information and other services only to individuals and institutions that function with non-discrimination with respect to race, creed, color, religion, age, disability, sex, sexual orientation, marital status, national origin, political opinions or affiliations. For more information on obtaining other extension publications, contact your county Cooperative Extension service.

U.S. Department of Agriculture, Cooperative Extension Service, University of Florida, IFAS, Florida A. & M. University Cooperative Extension Program, and Boards of County Commissioners Cooperating. Nick T. Place, Dean.

Facts about Sodium1