The
Benefits of Sodium
The Benefits of Sodium
By: Dr. George Obikoya
Sodium is a mineral that is present only in small
quantities in most natural foods, but salt is added, often in large
amounts, in food processing and by cooks to enhance flavour. Sodium
is the predominant ion in extracellular fluid. An excess of sodium
can cause edema, an accumulation of extracellular fluid, especially
in conditions such as congestive heart failure. A low sodium intake
leads to a lowering of the blood pressure and brings about diuresis,
ridding the body of the excess extracellular fluid.
Sodium functions with chloride and bicarbonate to maintain a balance
of positive and negative ions (electrically charged particles) in
our body fluids and tissues. The body receives sodium primarily
in the form of table salt (sodium chloride). Sodium, the principal
extracellular ion, has the property of holding water in body tissues.
Sodium is vital component of nerves as it stimulates muscle contraction.
Sodium also helps to keep calcium and other minerals soluble in
the blood, as well as stimulating the adrenal glands. High sodium
levels can cause high blood pressure. Sodium aids in preventing
heat prostration or sunstroke
Too little sodium in the diet disturbs the tissue-water and acid-base
balance that is important to good nutritional status. Sodium mineral
is readily absorbed from the small intestine, and normal storage
is accomplished by muscle and cartilage tissue. The hormone aldosterone
controls the balance of sodium and water in the body. There is now
much evidence that excess dietary salt may contribute to high blood
pressure in some individuals, but other factors are also responsible.
Americans eat more salt and other forms of sodium than they need.
Often, when people with high blood pressure cut back on salt, their
blood pressure falls. Cutting back on salt also prevents blood pressure
from rising. Some people, like blacks and the elderly, are more
affected by sodium than others. Since there's really no practical
way to predict exactly who will be affected by sodium, it makes
sense for everyone to limit intake of salt to help prevent high
blood pressure.
All Americans, especially people with high blood pressure, should
eat no more than about 6 grams of salt a day, which equals about
2,400 milligrams of sodium. That's about 1 teaspoon of table salt.
But remember to keep track of all salt eaten -- including that in
processed foods and salt added during cooking or at the table.
Watch for both natural and added sodium content. Ordinary table
salt is sodium chloride - 40 percent sodium by weight. Read the
labels when they buy prepared and packaged foods. They should watch
for the words "soda" (soda refers to sodium bicarbonate,
or baking soda) and "sodium" and the symbol "Na"
on labels. These products contain sodium compounds
Some drugs contain large amounts of sodium. Always carefully read
the labels on all over-the-counter drugs for the ingredient list
and in the warning statement to see if sodium is in the product.
A statement of sodium content must appear on labels of antacids
containing 5 mg or more per dosage unit (tablet, teaspoon, etc.)
Some companies are now producing low-sodium over-the-counter products.
While you don’t want to take too much sodium, you should not take
too little sodium either. Sodium deficiency is a condition in which
we fail to receive an adequate supply of sodium. The most frequently
observed sodium deficiency occurs when excessive heat causes heavy
perspiration, thus reducing body water and sodium to the extent
that gross dehydration affects normal activity patterns.
Symptoms may include feelings of weakness, apathy, and nausea as
well as cramps in the muscles of the extremities. Taking additional
salt in tablet form is a preventive measure, and persons may use
increased amounts of table salt on their food to supplant sodium
lost during dehydration and sweating. Even tiny reductions in blood
pressure may bring a major benefit, if you look at the big picture.
If you end up with a 2 or 3 millimeter decrease in blood pressure,
that seems small, but it translates into a 6 percent reduction in
stroke mortality, and on a population basis, that's a lot. It is,
therefore, critical that you take note of how much sodium you take.
Cutting back on salt helps lower blood pressure regardless of age,
sex, race, or dietary patterns. Patients with hypertension benefit
by following advice to reduce their salt intake. Fifty percent of
white hypertension patients and 75 percent of blacks, get a major
drop in pressure on reduction of sodium intake. You too can, even
if you don’t have high blood pressure.
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