What is it?
Sodium is a mineral and essential electrolyte that helps regulate fluid balance, muscle contractions, and nerve signals in the body. It’s commonly found in table salt (sodium chloride) and many processed foods.
Why is it needed, and how much do we need?
Sodium supports vital functions, including maintaining blood pressure and proper muscle and nerve function. However, the body needs only a small amount, and the FDA recommends limiting sodium intake to less than 2,300 mg per day (about one teaspoon of salt) for most adults to support heart health.
What happens if you eat too much?
Excessive sodium intake can lead to high blood pressure, increasing the risk of heart disease, stroke, and kidney problems. Too much sodium may also lead to fluid retention, which can cause bloating and swelling.
What happens if you eat too little?
Low sodium intake, though rare, can lead to a condition called hyponatremia, especially in cases of dehydration or excessive sweating. Symptoms can include headaches, muscle cramps, fatigue, and, in severe cases, confusion or seizures.
What foods are rich in sodium?
Foods high in sodium include:
- Processed and packaged foods (such as chips, canned soups, and sauces)
- Fast foods and restaurant meals
- Deli meats and cured meats
- Cheeses and snack foods
- Breads and rolls
- Frozen meals
For more tips on managing sodium intake, visit the FDA Sodium Resource.