The Sodium Content of Your Food Introduction Sodium is a mineral element necessary for proper body function. It is involved in maintaining blood volume and cellular osmotic pressure and in transmitting nerve impulses. Body needs for sodium are not great. Intakes of 1,100 to 3,300 milligrams of sodium per day are considered safe and adequate for the healthy adult by the Food and Nutrition Board of the National Academy of Sciences-National Research Council. Most dietary sodium is found in the form of sodium chloride, the compound we know as table salt, which is 40 percent sodium and 60 percent chloride. One teaspoon of salt contains approximately 2,000 milligrams of sodium. Current estimates of daily sodium intake by individuals are between 2,300 to 6,900 milligrams (about 1 to 3 teaspoons or 6 to 17 grams of salt). Many Americans consume more sodium than they need. "Nutrition and Your Health-Dietary Guidelines for Americans," published jointly by the Departments of Agriculture and Health, Education, and Welfare in February 1980, suggests that people should "avoid [eating] too much sodium." Excess sodium in the diet is believed to contribute to high blood pressure or hypertension in some people. Control of body weight and restriction of sodium intake from foods, drinks, and drugs are among treatments prescribed by physicians to control high blood pressure. *Marsh is a Nutritionist with the Consumer Nutrition Division, HNIS, USDA; Klippstein is Professor, Division of Nutritional Sciences, Cornell University; and Kaplan is a Cooperative Extension Specialist, University of Rhode Island, Kingston. This publication provides a table showing the sodium content of common foods (table 1), to help you figure out how much sodium is in your diet. Table 2 lists the sodium content of selected nonprescription drugs. In addition to the salt we knowingly sprinkle on our food, many foods contain sodium as a part of their normal chemical composition. Household staples like baking powder and baking soda are sodium compounds. Some popular flavoring agents high in sodium are soy sauce, worcestershire sauce, catsup, pickles, olives, and garlic, onion, and celery salts. Many processed foods contain added sodium. Salted or brined meats and fish are obviously higher in salt content than the uncured forms. Many canned vegetables are packed in a salt solution or brine. Frozen vegetables are usually processed without added salt. However, starchy vegetables like lima beans and peas are frequently sorted in brine before freezing. Frozen vegetables with added sauces, mushrooms, or nuts are higher in sodium than the plain varieties. Canned and frozen fruits are not usually processed with added salt, but some companies add small amounts of salt to prevent darkening of some fruits and to enhance flavor of applesauce. Some canned and frozen fruits, and most canned whole tomatoes, are dipped in sodium hydroxide so that they can be easily peeled. This process causes these foods to have higher sodium levels than are found in the fresh foods. Canned and bottled citrus drinks are sometimes buffered with sodium citrate. Sodium ion |