SODIUM
- What is sodium?
- How does sodium contribute/detract from our health and wellbeing?
- How can you reduce your sodium intake?
- Want to know more?
What is sodium?
Sodium is the primary electrolyte that regulates the extracellular fluid levels in the body1. Sodium works with potassium to maintain electrolyte balance. Sodium’s role is to pump water into the cell while potassium pumps the by-products of cellular processes out of the cell, eventually eliminating these "wastes" from the body1.
The salt used most commonly in food manufacturing, cooking and for use as table salt is a natural compound made up of sodium and chloride.
Therefore when looking at the salt content of foods it is important to look at the sodium level in the nutrition information panel. Excess sodium (such as from fast food hamburger and fries) is excreted in the urine. Too much or too little sodium can cause cells to malfunction.
How does sodium contribute/detract from our health and wellbeing?
The body needs small amounts of salt to help muscles and nerves work well and to regulate blood pressure2, 3.
Generally, the amount of salt consumed is more than enough to meet the body's daily needs as only small amounts are required. An adequate intake of sodium is approximately 900mg sodium per day (approximately 2.5g salt). The National Health and Medical Research Council (NHMRC) has set 2300mg sodium per day (approximately 6g salt) as an upper level of intake (UL)2.
It is important to limit salt/sodium intake to help maintain heart health.
How can you reduce your sodium intake?
If you suddenly stop using salt, you will probably start to crave it. It takes about 12 weeks for taste buds to adjust to less salt and the best way to cut down is gradually4.
To reduce your sodium intake:
- Start by skipping salt in cooking;
- Taste food before salting it. Most people who salt their food at the table don't taste it first;
- Choose foods labelled with reduced salt - for example, no added salt canned tomatoes and tomato paste, salt-reduced baked beans and soups;
- Choose salt-reduced spreads;
- Use more herbs, spices, garlic and lemon to add flavour to foods;
- Look for lower sodium levels in the nutrition information panel when comparing foods. Including breads and breakfast cereals;
- If adding salt, use sparingly.
1 Wardlaw et al 2004. Perspectives in Nutrition 6th Edition. McGraw-Hill, New York. Pgs 139-168.
2 NHMRC and NZMoH 2006. Nutrient Reference Values for Australia and New Zealand including recommended dietary intakes. NHMRC, Canberra
3 Dickinson & Havas. 2007. Reducing the population burden of cardiovascular disease by reducing sodium intake. Arch Intern Med 167 (14):1460-1468.
4 Girgis et al 2003. A one-quarter reduction in the salt content of bread can be made without detection. EJCN 57:616-620.