Dietary Salt is an Important Mineral in the Body
A Key Player in a Number of Vital Processes
Mar 22, 2009
Salt is a compound composed of 40% sodium and 60% chloride. Sodium is responsible for a number of important processes within the body. Health professionals commonly refer to salt as sodium and so the tendency is to use the two terms interchangeably.
The importance of salt in our diet should not be underestimated as many important life-sustaining bodily functions would fail to occur.
Some of the vital bodily functions that salt performs are:
- Regulating blood pressure
- Regulating the fluid within and outside the cells
- Maintaining proper blood concentration levels
- Absorption of certain nutrients
- Transmission of nerve impulses
- Muscle contractions
- Metabolic acid-base balance
Dietary Needs
A number of sources including The National Research Council of the National Academy of Sciences recommend a dietary intake of sodium to be in the range of 500mg to 2400 mg per day. But some sources recommend an average intake of 1800 mg and upper limits of 3,000 mg per day.
It is important to realize that in general, recommendations will vary depending on:
- Age
- Medical history
- Health status
- Activity level
Most of our salt intake is found in the manufacturing of food. However we can control the amount of dietary salt by preparing and cooking our food, rather than warming up prepackaged foods. Also, add salt at the end of cooking, when all the flavors of the foods have comingled, and experiment with a variety of other spices like onion, garlic, cumin, and tarragon to bring a new twist to the same old dishes.
Foods High in Sodium
Sodium is commonly found in most foods but the worst offenders are:
- Bacon, deli meats, hotdogs
- Processed cheeses
- White breads and rolls
- Pickled foods
- Salty snacks like pretzels, potato chips, and nuts
- Canned soups and vegetables
- Marinades, jar sauces, soy sauce
Also high in sodium is water that has been through a softener, and medicines containing sodium.
Sodium Deficiency
Sodium deficiency (hyponatremia) can easily occur when dietary intake is below normal. When sodium is metabolized faster than it is being absorbed depletion will result from:
- Dehydration
- Excessive perspiration
- prolonged vomiting or diarrhea
What You Can Do
Today it is easier than ever to monitor sodium intake by just reading the food label. You won’t have to eliminate all the foods you enjoy, if you learn to balance high sodium foods with low sodium foods.
In our body sodium and potassium work together as a pump, so another way to combat high levels of sodium is to eat more potassium-rich foods like bananas, tomatoes, and watermelon. When eating out order foods that are lower in salt, and request all sauces on the side, so you can control how much of the sauce you eat. Lastly, remove the salt shaker from your kitchen table as for many, salting food is habitual.
In conclusion, when a doctor instructs you to limit your intake of salt, don't assume that you have to cut out salt completely. We now know how important salt is in the body. So learn to balance, and you won't have to eliminate. And always consult with a physician before starting any health change program.
Additional Readings
Greeley, Alexandra, “A Pinch of Controversy Shakes up Dietary Salt.” FDA Consumer Magazine, November-December, 1997. Accessed March 19, 2009.
Zied, Elisa, “Learn to Shake the Salt Habit.” MSNBC, May 23, 2008. Accessed March 19, 2009.
“Sodium Recommended Daily Allowance." RDA. Accessed March 19, 2009.
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