Sodium (the major mineral
and electrolyte mineral)
Sodium:
Sodium is a major mineral needed by the human body.
Sodium is one of the minerals needed by our bodies.
Sodium is the most common major mineral needed by human bodies. We take sodium mainly from salt daily.
The salt we take every day has its chemistry name, sodium chloride.
The salt, sodium chloride, contains two major minerals, sodium and chloride. In sodium chloride, the sodium ion accounts for 40% (weight percentage), and chloride ion accounts for 60% of the weight percentage.
Sodium is an electrolyte mineral.
Sodium is also one of three electrolyte minerals.
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Sodium, chloride, and potassium are the three electrolyte minerals.
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Electrolyte minerals control and regulate fluid balance in and out of human cells.
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In addition, the electrolyte minerals help move nutrients into cells and water out.
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Sodium and chloride primarily work outside body cells, whereas potassium works inside body cells.
Sodium keeps the body running normally. Therefore, an appropriate amount of sodium intake is essential for our bodies to function normally. Sodium has the following effects on the normal function of the human body:
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Sodium helps the body’s fluid balance. Sodium helps regulate fluid balance in and out of body cells.
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Sodium helps keep muscles and nerves running smoothly.
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Sodium helps transmit nerve impulses or signals.
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Sodium helps regulate blood pressure.
Sodium and blood pressure
Over-consumption of sodium has side effects on blood pressure.
A high-sodium diet draws water into the bloodstream to increase blood volume. Over time, the gradually increased blood volume elevates the blood pressure, causing the heart to work harder.
Over-consuming sodium may be directly linked to increased high blood pressure. Conversely, reducing sodium intake may help lower blood pressure if it is higher than normal. Normal blood pressure lowers the risk of heart and kidney diseases.
How much sodium do we need daily?
Although sodium is an essential mineral our bodies need, our sodium needs are relatively small as long as we do not sweat substantially.
The recommended average daily nutrient intake level, the AI, of sodium for most healthy people aged 14 and older is 1500 milligrams daily. This AI of sodium, 1500 milligrams daily, applies to female teens (14 to 18 years old) and women (19 to 50 years old) in pregnancy and lactation. Adequate Intake (AI) means the intake at this level is assumed to ensure nutritional adequacy.
A Chronic Disease Risk Reduction Intake (CDRR) for sodium has been established. Reductions in intakes that exceed the sodium CDRR are expected to reduce chronic disease risk within the healthy population. For individuals ages 14 and older, the CDRR recommendation is to reduce sodium intakes above 2300 milligrams per day.
Most U.S. and Canadian populations consume sodium above both the AI and CDRR values. There is no concern about sodium inadequacy in the population.
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References:
https://www.ncbi.nlm.nih.gov/books/NBK545436/ (National Academies of Sciences, Engineering, and Medicine; Health and Medicine Division; Food and Nutrition Board; Committee to Review the Dietary Reference Intakes for Sodium and Potassium; Oria M, Harrison M, Stallings VA, editors.
Washington (DC): National Academies Press (US); 2019 Mar 5.)
Salt and sodium in foods | salt in baking and baked goods, cheese, pickled foods, and processed meat
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People likely consume sodium more than enough. Many processed foods usually contain sodium, as salt has more functions in food processing than just salting the ingredients. As salt, sodium chloride plays a significant role in baking and food processing. Salt is more than just a seasoning or a flavour enhancer.
Salt in baking
Salt is essential in making baked goods like bread, crackers, and cakes. Salt is necessary for baked goods because salt strengthens gluten structure and controls bread dough fermentation.
In bread-making, salt improves bread texture, strengthening gluten structure and making it more stretchable. Salt also reduces the dryness of crackers and other baking goods.
Salt inhibits yeast growth; therefore, it is essential for controlling bread dough fermentation and preventing the development of undesirable wild fermentation. Proper fermentation changes the chemistry of foods and, as a result, changes the flavour and appearance of foods.
Salt can stabilize the beaten egg whites in cake and pastry baking and increase the egg foam's volume. Therefore, salt is usually found in cakes made with whipped egg whites.
Salt in cheese, pickled foods, and processed meat.
Another type of food, cheese, also contains salt. Besides being essential for ripening cheese, salt is required for cheese's quality, shelf-life, texture, flavor, and safety.
Salt is essential in cured foods as a preservative in pickled, cured, corned, and some smoked foods. In addition, pickled vegetables such as cucumber, okra, pepper, and others are all made in a high-concentration salt-water solution.
Sausage, ham, bacon, corned beef, and prosciutto are all made with salt as an ingredient. In addition to being a preservative, sodium chloride, the salt also helps bind the meat together in them.
By reading the nutrition facts table, you can identify how much salt is contained in the foods, and you can carefully control the amount of the foods you eat and therefore control the sodium intake.
Reducing sodium intake for better blood pressure control:
Reducing sodium intake may lower blood pressure if it is higher than usual. Normal blood pressure lowers the risk of heart and kidney diseases. Every incremental decrease in sodium intake may likely make a difference in reducing blood pressure.
The body adjusts easily to less salt. When people gradually reduce salt intake, their desire for salty tastes declines accordingly. Over time, the less salt consumed, the less desired. You can cut back salt and, therefore, the amount of sodium by:
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Cook your meals and snacks as much as possible with a balanced-controlled salt amount in cooking and preparing your food.
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Shop processed foods with less sodium content.
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Decrease the salt in the cooking. Instead of just using salt, you can give your food a flavor burst with spices and herbs.
In addition to sodium, calcium, potassium, and magnesium are other significant minerals that may help regulate blood pressure. Eating fruits and veggies may help boost potassium intake.
Potassium is rich in various veggies and fruits, and potassium can blunt the effect of sodium on blood pressure. Calcium from dairy foods and some vegetables, magnesium in dark green vegetables, whole grain bread and cereals, nuts and seeds, beans, and peas can help regulate blood pressure.
The ways of preparation of healthy, tasty foods with lower salt content:
Healthy food can also be tasty by using a variety of spices to enhance the flavour of the dishes without adding more than enough salt. In addition, food can be cooked with natural umami flavor foods such as tomato and mushroom, and some fermented cheese.
We need patience, persistence, and perseverance to get used to low-sodium eating habits, as it may take time for our bodies to unlearn a preference for a salty taste and learn to appreciate new flavours.
When people gradually reduce salt intake, their desire for salty tastes declines accordingly. Over time, the less salt consumed, the less desired.
Reducing sodium intake may lower blood pressure if it is higher than usual. And normal blood pressure lowers the risk of heart and kidney diseases. In addition, reducing sodium intake allows people with hypertension or pre-hypertension to experience more significant blood pressure reduction.
