- Where to find sodium
- What is sodium for
- Complications of excess sodium
- How to decrease sodium consumption
- Optimal amount of sodium in the blood
Sodium is the main ingredient in common table salt, which is sodium chloride, which is important for maintaining the balance of blood pH, nerve impulses and muscle contraction. It is found in almost all foods but when consumed in excess it can cause increased pressure and heart disease.
Therefore, the World Health Organization recommends that the amount of sodium that should be consumed daily should be only 5 g per day for healthy adults, which is equivalent to a teaspoon.
Where to find sodium
1 gram of table salt has 40% sodium however, but sodium is not only found in salty foods, it is also present in light and diet soft drinks, which have significant amounts of this substance.
While 200 ml of regular soda has an average of 10 mg of sodium, the light version varies between 30 and 40 mg. Thus, whoever takes 1 liter of light soda, consumes 300 mg of sodium in a single day, exceeding the ideal amount for health.
Check the amount of sodium in a 200 ml glass:
| Beverage | Amount of sodium |
| Zero coolant | 42 mg |
| Powdered juice | 39 mg |
| Flavored water | 30 mg |
| Coconut water from canister | 40 mg |
| Soy juice | 32 mg |
| Passion fruit juice box | 59 mg |
Other sources of sodium are dried fruits and seafood. Find out more examples and their quantities here.
What is sodium for
Sodium is important for maintaining health and has the following main functions:
- Ensure balanced blood pH; Favor nerve impulses and muscle contraction; Improve the quality of the electrical impulses of the heart; Balance the amount of water in the body; Favor the functioning of the kidneys.
But in addition to sodium, potassium is also important for health and the balance between sodium and potassium in the blood is essential for the body to function properly.
Complications of excess sodium
Excess sodium causes fluid retention and therefore the person may be swollen, with heavy legs, tired and with cellulite. In addition, it increases the risk of hypertension, stroke, kidney problems and osteoporosis.
How to decrease sodium consumption
The best way to decrease your sodium intake daily is by not consuming soft drinks, and using less salt to season. A good substitute for common salt is herbal salt, which we teach you how to prepare in the following video:
Other tips that can help are not having a salt shaker on the table, not seasoning salads with salt, not eating fried snacks or crackers or chips, for example. In addition, you need to make a habit of reading the labels of all processed foods, looking for the amount of sodium present.
Optimal amount of sodium in the blood
The amount of sodium in the body can be measured by a simple blood test. Reference values for sodium in the blood range from 135 to 145 mEq / L.
Sodium may be increased in case of dehydration, excessive sweating, vomiting, diarrhea, diabetes, coma, hypothalamic disease, use of steroids or contraceptive pills. It may be reduced in cases where heart failure, cirrhosis, vomiting, diarrhea, kidney disease, adrenal insufficiency, nephrotic syndrome, intoxication due to excess water, side effect of some medicines such as thiazides and diuretics.
