We’re focusing on a mineral that’s vital to our health but often misunderstood—sodium. From regulating fluid balance to supporting nerve function, sodium has a range of important roles. However, it’s a bit like walking a tightrope – too little or too much can cause problems. So, let’s take a deeper look at sodium and demystify it, and learn about its importance, benefits, sources and potential side effects.
What is Sodium?
Sodium is a mineral that’s crucial for maintaining several bodily functions. It’s one of the primary electrolytes in the body and is necessary for nerve and muscle function. Sodium also helps regulate fluid balance, ensuring that our cells function correctly.
Sodium is a naturally occurring mineral that our bodies cannot produce, which means we need to get it from our diet. This is where things get tricky, because while sodium is necessary, too much can cause health problems.
Pure sodium is a soft, silvery-white metal, but you’ve probably never seen it. Most of the sodium we consume is in the form of sodium chloride or table salt.
While sodium is vital to our health, it’s also a double-edged sword. It’s vital to the functioning of our bodies, but too much can lead to high blood pressure, heart disease, and other problems. That’s why it’s crucial to understand sodium and make smart choices about how much we consume.
Health Benefits
Regulates Fluid Balance
Sodium plays a vital role in maintaining the balance of fluids in our body. It helps regulate blood volume and blood pressure, ensuring that our bodies function properly.
Nerve and Muscle Function
Sodium is critical for transmitting nerve impulses and aiding muscle contractions. It’s the key player in making our heartbeat, allowing us to move, think, and feel.
Prevents Hyponatremia
Hyponatremia is a condition that occurs when the amount of sodium in the blood is too low. Symptoms include headache, nausea, and in severe cases, coma or death. Consuming adequate amounts of sodium can help prevent this condition.
Assists in Nutrient Absorption
Sodium helps the small intestine absorb certain nutrients, including glucose, amino acids and water.
Maintains Electrolyte Balance
Sodium, along with potassium and chloride, helps maintain the body’s electrolyte balance, which is crucial for hydration, nerve signaling and muscle function.
Side Effects
High Blood Pressure
Sodium plays a key role in fluid balance. However, excess sodium can cause fluid retention, causing blood pressure to rise. High blood pressure is a major risk factor for heart disease and stroke.
Heart Disease
Over time, elevated blood pressure can put a strain on your heart and blood vessels, potentially leading to heart disease.
Stroke
The increase in pressure caused by excess sodium can cause damage to the blood vessels leading to the brain, which can lead to stroke.
Kidney Disease
High concentrations of sodium can make it difficult for the kidneys to remove fluid, which can build up in your system and put pressure on the kidneys, which can lead to kidney disease.
Osteoporosis
There is a link between high sodium intake and the loss of calcium in the urine, which may lead to osteoporosis, or weakening of the bones, over time.
Food Sources
Animal-Based Food Sources of Sodium
- Bacon
- Salami
- Roast beef
- Sausage
- Ham
- Anchovies
- Shrimp
- Cheese
- Caviar
- Turkey jerky
Plant-Based Food Sources of Sodium
- Celery
- Seaweed
- Olive
- Kimchi
- Pickles
- Carrot
- Asparagus
- Sauerkraut
- Tomato
- Beet greens
Fun Facts
Fact 1: Sodium is a Chemical Element
Sodium is not just a dietary mineral. It’s a chemical element with the symbol Na (from Latin “natrium”) and atomic number 11. It’s a soft, silvery-white, highly reactive metal and is a member of the alkali metals within “group 1” of the periodic table.
Fact 2: Sodium is Explosive in its Pure Form
Sodium reacts explosively with water and also with air. However, the sodium we consume in our diet is a component of sodium chloride and it is very stable.
Fact 3: Most Sodium Comes from Processed Foods
Did you know that over 75% of our Sodium intake comes from processed and restaurant foods, not from the salt shaker?
Fact 4: Sodium and Potassium Work Together
Sodium and potassium have a symbiotic relationship, working together to maintain fluid balance, transmit nerve impulses and influence muscle function.
Fact 5: Table Salt is Not Entirely Sodium
Table salt or sodium chloride, contains only about 40% sodium. The rest is chlorine.
Fact 6: Sodium is Naturally Present in Most Foods
Almost all foods naturally contain small amounts of Sodium. This includes foods like milk, beets and celery.
