Uses: There is not really a physiologic need for added salt or sodium in our diet. Our bodies tolerate and, in fact, probably do best on a much lower sodium intake than is provided by the average Westernized diet. So far more problems are caused by excess sodium-high blood pressure, premenstrual symptoms, and water retention, for example-than there are low-sodium difficulties that require treatment with sodium. Low sodium levels can, however, result from habitually avoiding sodium or from hot weather and severe perspiration; extra salt or sodium can help here. Potassium may also be needed. Preventing and treating heatstroke and leg cramps are occasional uses for sodium. It is possible that low sodium levels can cause blurred vision, edema, and even high blood pressure or, on the other hand, decreased fluid volume and low blood pressure. In these situations, additional sodium may be helpful. Salt is also employed to preserve foods, protecting them from oxidation and breakdown from microorganism activity.
Deficiency and toxicity: In the case of sodium, there is more of a concern with toxicity from excesses than with deficiencies. Some people, as many as 30 percent, are sensitive to high levels of dietary sodium and develop
HIGH-SALT FOODS TO AVOID
- Salt from the shaker, in cooking or at the table
- All smoked, salted meats, such as bacon, hot dogs, bologna, and sausage
- Food from Chinese restaurants with salt, soy sauce, and MSG
- Brine-soaked foods, such as pickles, olives, and sauerkraut
- Canned and instant soups unless salt-free (watch out for MSG, too)
- Salted and smoked fish and caviar
- Processed cheeses
- Commercially prepared condiments such as catsup, barbecue sauce, mayonnaise, salad dressings, mustard, and steak sauce.
- Most ready-made gravies and sauces
- Snack foods such as chips, salted peanuts and popcorn, pretzels, and the majority of crackers
- Any foods with added soda or sodium salts, such as sodium phosphate
hypertension from too much salt. However, hypertension is only one of the problems related to excess sodium; premenstrual problems may become more severe with too much salt, and toxemia of pregnancy is correlated with dietary sodium levels.
Consumption of more than 12 grams a day of salt is not uncommon; to limit salt intake to about 5 grams per day, which provides about 2 grams of sodium. To reduce sodium intake, eat more potassium-rich fruits and vegetables, and prepare foods without adding salt prior to eating.
Sodium deficiency is less common than excess sodium, as this mineral is readily available in the diet, but when it does occur, as with excessive sweating and sodium losses, deficiency can cause problems. The body can lose up to 8 grams per day of sodium through sweat; however, a loss of this amount usually requires about two to three quarts of sweat. Other causes of sodium deficiency include low intake, diarrhea or vomiting, and general malnourishment, particularly of carbohydrates. The deficiency is usually accompanied by water loss. When sodium and water are lost together, the extracellular fluid volume is depleted, which can cause decreased blood volume, increased hematocrit (blood count), decreased blood pressure, and muscle cramps. Other symptoms include nausea and vomiting, dizziness, poor memory and impaired concentration, somnolence, and muscle weakness. More seriously, circulatory collapse and shock may occur. Debilitating or wasting diseases such as cancer or tuberculosis may also produce low-sodium states.