Sodium (NaCl-Table Salt)
Healthy American adults should eat no more than 2,300 milligrams of
sodium a day. This is about 1 teaspoon of sodium chloride (salt). To
illustrate, the following are sources of sodium in the diet.

  • 1/4 teaspoon salt = 575 mg sodium
  • 1/2 teaspoon salt = 1,150 mg sodium
  • 3/4 teaspoon salt = 1,725 mg sodium
  • 1 teaspoon salt = 2,300 mg sodium
  • 1 teaspoon baking soda = 1000 mg sodium

Sodium is required for
Sodium is an electrolyte in the body and is required in the manufacture
of hydrochloric acid in the stomach, which protects the body from any
infections that may be present in food.

Considering that the sodium level of the typical American diet ranges
from 3,000-5,000 mg daily, most people actually consume far more
sodium than that required for health. However, endurance athletes
(exercising > 2 hours in duration) have increase sodium levels due to
excessive sweat losses). On the other hand, hypertensive individuals
are recommended to limit their sodium intake < 2,400 mg daily (along
with eating a low-fat diet rich in fruits, vegetables, whole grains and
low-fat dairy foods) for blood pressure management.
Table salt: This is a large source of sodium in the everyday diet. It is used in the kitchen in food preparation and added at the
table. It is also added to many commercially canned and frozen foods. Table salt is about one-half sodium, so its use must be
restricted in these diets

Sodium Content of Food:

  • Food                       Sodium (mg)
  • Table Salt , 1 tsp                         2358
  • Pickles, dill, 1 large                      1731
  • Canned chicken soup, 1 cup        850
  • Sauerkraut, 1/2 cup                      780
  • Pretzels, 1 oz                                486
  • Cottage cheese, 1/2 cup               459
  • Sardines, 3 oz                               429
  • Deli ham, 1 oz                                341
  • Deli turkey breast, 1 oz                  335
  • Soy Sauce, 1 tsp                           304
  • Cheese, American, 1 oz                304
  • Cornflakes, 1 cup                          298
  • Olives, black, 5 large                     192
  • Deli bologna                                  295
  • Potato Chips, 1 oz                         183

Toxicity and symptoms of high intake
Excessive sodium may cause high blood pressure, which may lead to a host of health problems. Excessive long-term use of
sodium may also cause a loss of calcium from your body.

Limiting Sodium
Processed food often contains a lot of sodium. Watch out for dried sauce mixes, boxed dinners, and snack foods like potato
chips and pretzels. Try these tips to reduce the sodium in your diet:

  • Remove the salt shaker from the table.
  • Choose fresh, frozen or canned food items without added salts.
  • Select unsalted nuts or seeds, dried beans, peas and lentils.
  • Avoid adding salt and canned vegetables to homemade dishes.
  • Select unsalted, fat-free broths, bouillons or soups.
  • When dining out, be specific about what you want and how you want it prepared. Request your dish to be prepared
    without salt.
  • Learn to use spices and herbs to enhance the taste of your food instead of salt.

When more may be required
People consuming large amounts of sodium, should look at ingesting extra potassium to balance it. If you are suffering from
vomiting, diarrhea or extreme sweating you may require more sodium. People taking lithium for the control of bipolar depression
should not be on a sodium restricted diet - but please discuss this with your medical practitioner.
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