Sodium is commonly consumed in the diet as sodium chloride, or table salt. It is an essential element, used in the body for regulating fluids and maintaining the correct pH balance. But too much salt in the diet is one of the leading causes of high blood pressure, especially in people with sensitivity to salt.
History
Salt has been used as a preservative and food additive to enhance flavor since ancient China and Egypt. These early societies obtained salt by evaporating salt water in clay pots. There is evidence of salt mining from around 700 BC in Europe by early Celts. It was one of the most highly traded items throughout history because it is essential for health. Until refrigeration was developed, salt was the primary method available to preserve food.
Function
Sodium is essential for the body to function properly. It is used by the body to help regulate fluids and pH as well as in nerve and muscle function. Sodium works in conjunction with other electrolytes, potassium and chloride, to move nutrients and waste into and out of cells, and to help transmit nerve impulses throughout the body.
Dosage
The minimum amount of sodium required daily for bodily function is at least 500 milligrams. The recommended amount is around 1,500 milligrams per day depending on age, physical activity and health. This is about 3,800 milligrams of table salt. One teaspoon of salt contains about 2,300 milligrams of sodium.
Considerations
The amount of sodium in your body is regulated by the kidneys. Sodium leaves the body through urine and sweat. The more salt that is ingested, the more the kidneys work to get rid of the excess sodium. When the kidneys are unable to process all the sodium, the excess sodium in the body causes fluid retention. More fluid in the body increases the volume of blood, hence increasing blood pressure. If lesser amounts of sodium are ingested, the kidneys can decrease the amount excreted, thus regulating the amount the body requires.
Types
Sodium chloride is available in quite a few different variations. Common table salt is available with or without iodine, an additive used since the 1920s that helps prevent Iodine Deficiency Disorders. Kosher salt is a courser grain than table salt and has no additives. Sea salt is usually course grained as well and has other trace minerals which can effect the flavor. Pickling salt is fine grained salt with no additives. Salt substitutes combine potassium or magnesium with chloride rather than sodium, usually used to help treat high blood pressure. Rock salt comes in large crystals and is used to melt ice rather than in food.
Tags: table salt, blood pressure, about milligrams, amount sodium, excess sodium