About Sodium
Sodium is the main extracellular cation and is important in electrolyte balance. This means it is the main positively charged ion outside of the cells. Potassium is the main positively charged ion inside the cells. When the amount of these minerals is balanced, the cells maintain their integrity. When there is too much sodium, it causes fluid imbalance. This impacts the fluid in the cells, kidneys, the bloodstream and the brain. Cells do not function well when there is too much fluid or too little fluid. For more on fluid balance, check out the potassium page.
Dietary Sources of Sodium
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Sodium occurs naturally in many foods, but to a small extent. Naturally occurring sodium is not a major contributor to the sodium in our diets. Dietary salt is sodium joined with chloride, known as NaCl. Sodium intake in the American diet is mostly from processed foods and restaurant foods. The chart to the right shows the many forms of sodium that can be used in processed foods.
According to the CDC, Americans consume, on average, 3400 mg of sodium per day. The recommendation is to keep intake below 2300 mg per day. Is not surprising to hear that most Americans eat too much sodium, when the top sodium contributors in the diet are bread, pizza, soup, deli meats and sandwiches. Excess sodium intake over time can contribute to the development of hypertension, cardiovascular disease and stroke. |
Sodium in Foods Monosodium glutamate (MSG) Disodium glutamate Baking soda Baking powder Disodium phosphate Sodium alginate Sodium nitrate or nitrite |
Sodium intake is mostly from processed foods
Most people think of sodium as table salt and to cut down they stop using the salt shaker. But, the salt shaker contributes as little as 10-15%% of total sodium consumed. Processed and fast foods are the source of 77% of salt in the US diet. In the chart to the right from the Center for Disease Control, you can see that the majority of sodium intake is from the consumption of processed foods and restaurant foods. Certainly adding salt to all your food can contribute to your sodium intake, but it's unlikely it's your biggest contributor.
You’ll see a lot of sodium in processed food, even in cookies and cakes because sodium will enhance the sweetness of foods. Check out the surprising amounts of sodium in the foods listed in the table below. Most people wouldn’t expect salted peanuts to have less sodium than a Frappuccino! When sodium is added to the exterior of a product (nuts, pretzels) the salty taste is more intense. When sodium is mixed in to a product, it is generally not noticed and it increases the sweetness of foods.
Food With Sodium |
Amount of Sodium |
Tomato sauce (1/2 cup) |
650 mg |
Whopper with cheese |
1400 mg |
Pizza with everything (2 small slices) |
1800 mg |
Chocolate Frappuccino (12 ounces) |
300 mg |
Salted peanuts (1/2 cup) |
230 mg |
Sea Salt and Other Types of Salt
Himalayan pink salt
Salt is sodium chloride and comes in different forms, with iodized table salt being the most commonly used salt added to foods. This type of salt is highly refined and does not have trace minerals, and commonly contains food additives such as anti-caking agents. Sea salt and other land salts contain trace minerals such as calcium, potassium, magnesium, sulfur, zinc, and iron. The theory is that the additional minerals in unrefined sea and land salts helps maintain fluid balance. It is not so much about the amount of sodium, but the amount of sodium compared to the amount of other minerals (electrolytes). In addition, a study in the Journal of Sensory Studies (1) found that sea and land salts are saltier than processed salts, so less can be used to achieve the same salty taste. The Institute of Biophysical Research completed a spectral analysis of Himalayan pink salt and identified 94 minerals in the salt. It's worth noting that the Institute of Biophysical Research was dissolved in 1999. These additional minerals are thought to help maintain fluid balance when consumed with sodium. But, the analysis also found minerals such as lead, mercury and radioactive elements radium, uranium and plutonium (< .001 ppm). Some advocate for Himalayan pink salt based on the 94 minerals and some recommend avoiding it because of the radioactive elements. Some advocate for sea salt based on the additional minerals and others contend that our coastal waters are very polluted and recommend avoiding sea salt due to the detrimental effects from environmental pollutants in the salt.
Sodium Video
This video contains information about potassium, chloride and magnesium. All of these minerals work together to help maintain fluid balance in the body.
References
- Drake SL, Drake MA. Comparison of Salty Taste and Time Intensity of Sea and Land Salts from Around the World. Journal of Sensory Studies. Volume 26, Issue 1, pages 25–34, February 2011.
- Certificate of the Analysis of the Original Himalayan Crystal Salt. Institute of Biophysical Research, Las Vegas, Nevada, USA. June 2001. Soulsolewater. Last accessed March 22, 2016. http://www.soulsolewater.com/Certificate%20of%20the%20Analysis%20of%20the%20Original%20Himalayan%20Crystal%20Salt.pdf
- Salt. Center for Disease Control. Last accessed March 22, 2016. http://www.cdc.gov/salt/food.htm
- Sodium and Food Sources. Center for Disease Control. Last accessed March 22, 2016.http://www.cdc.gov/salt/
- Institute of Biophysical Research, Entity Information. Nevada Secretary of State. Last accessed March 23, 2016. http://nvsos.gov/sosentitysearch/CorpDetails.aspx?lx8nvq=XXAgIhqApcW37BKipfba5Q%253d%253d
- Himalayan salt by Inquisitive Eye on FlickrCC CC BY 2.0