Sodium
We completed the section on vitamins, so we will start on the minerals. Minerals are also micro-nutrients, and we do require them for various functions in the body. In this post, we will look at sodium- a macro-mineral (required in moderately large quantities), determine its functions and essence in our diets.
Sodium is a key nutrient required by each one of us. It is also among one of the body’s electrolytes( it contains an electric charge). Most of the sodium in the body is found in the body’s fluids such as blood, in the bones and around cells.
Roles Of Sodium
- Maintains fluid balance– Sodium regulates the movement of fluids within and from the cells.
- Maintains acid-base balance-The sodium found in bones is usually retrieved when there are changes in body pH especially in relation to bicarbornate and chloride.
- Involved in the transmission of nerve signals-It contributes to the transmission of nerve signals.
Dietary Sources Of Sodium
The main dietary source of sodium is salt (sodium chloride). Sodium is also contained naturally in animal-based products such as milk, fish and meat.
Other foods with sodium include:
- Processed meats (such as bacon, sausages, etc.)
- Cheese
- Sauces (such as soy sauce, chili sauce)
- Salty snack foods
- Canned or pickled vegetables
RDA
- Adults -Not more than 2300 milligrams per day.
Persons with hypertension, cirrhosis of the liver with ascites, heart failure and renal disease are advised to restrict their salt intake to about 1500 milligrams or less.
Sodium Deficiency
Sodium deficiency is uncommon because a variety of foods contain the mineral. If it does occur; however, it is mainly resultant from other health complications such as chronic vomiting and diarrhoea and kidney problems.Its deficiency can manifest with symptoms such as:
- Vomiting
- Nausea
- Fatigue
- Headache
- Muscle weakness
- Irritability
Hyponatremia (low sodium levels in the blood) can occur but not as a result of dietary intake but other factors like too much intake of water and certain medications.
Individuals Likely To Have Low Sodium
- Individuals with certain conditions -People with conditions such as kidney disease and heart failure are at increased risk of sodium deficiency.These conditions cause the body to retain fluids and sodium.
High Sodium Intake
High sodium intake is associated with an increased risk of kidney disease and cardio-vascular diseases including high blood pressure. Among the functions of sodium is that it maintains fluid balance, so when in excess, it increases the rate of water retention, which can lead to oedema.
Excess sodium intake is also associated with hypernatremia whereby you have high amounts of sodium in your blood. This leads to most of the water being drawn out of the cells and you may experience the following symptoms :
- Excessive thirst
- Tiredness
- Confusion
- Oedema
- Muscle twitching
- Irritability
- Seizures
- Coma
If left untreated, Hypernatremia can cause serious complications such as brain haemorrhage, and it could even be fatal.
Nutrient Interactions With Sodium
- Chloride and Potassium -Sodium works with potassium and chloride to enable the functioning of nerve and muscle cells. The three minerals also aid the regulation of the body’s water volume. In addition, an appropriate balance between potassium and sodium ensures less likelihood of blood pressure complications. For instance, high sodium intake is linked to the enhanced risk of an elevated blood pressure but increasing the amounts of potassium can lower blood pressure levels.
- Calcium-Significant amounts of sodium intake interfere with the body’s calcium balance. The majority of calcium is stored in the bones, whilst trivial amounts are found in the muscles and tissues. Calcium from the bones is used in removing the extra sodium through urine. Alternatively, high sodium intake increases calcium excretion. Therefore, maintaining recommended intakes of sodium salt (the major source of sodium in the diet) is necessary to minimize the possibility of cardiovascular complications as well as preserve bone health.
Drug Interactions With Sodium
- Diuretics such as Furosemide-They reduce the amount of sodium since they increase the rate of urination, which allows sodium to be excreted.
- Anti-depressants e.g. citalopram –They are linked to lowering sodium levels in the body.
- Opioids and non-steroidal anti-inflammatory drugs (NSAIDS) –These medicines increase the probability of hyponatremia.
So, sodium is important and we require it because it serves vital body functions. The concern majorly arises when you consume it in high amounts because then it heightens your risk to cardiovascular and kidney diseases. You can ensure that you limit the consumption of sodium by limiting your salt intake and by reducing the intake of processed foods.