TEXARKANA, Ark. — It’s in your steak, your burgers, and your stir-fry. It’s also sitting in that little shaker on your table. There’s even a very small amount in your body.
“It’s sodium,” said Carla Haley, Miller County extension agent for the University of Arkansas System Division of Agriculture. “Which is most abundantly found as one of the chemical components of table salt, also known as sodium chloride.”
Sodium is a necessary part of the human diet, Haley said. It helps regulate the balance of body fluids and keeps nerves running smoothly. However, as with any other substance, excessive amounts lead to unhealthy imbalances. “If you have high blood pressure, chronic liver disease, or diabetes, you need to limit your sodium intake to below 1,500 milligrams per day,” Haley said. “The Dietary Guidelines for Americans suggests healthy people should eat no more than 2,300 milligrams per day,” which is about a teaspoon.
“African-Americans and all people older than 51 also may want to limit their sodium intake to below 1,500 mg, as these groups have been shown to be more susceptible to sodium’s blood- pressure raising effects,” she said.
Americans often do not fall below these healthy numbers: 90 percent of Americans consume more than 3,300 milligrams of sodium a day.
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Much of this unhealthy sodium “comes from prepackaged or restaurant foods, and doesn’t even have a salty taste, so it isn’t as detectable,” she said.
In fact, 77 percent of Americans’ sodium intake comes from prepackaged foods, including those found in restaurants. Only 12 percent of this intake comes from naturally occurring sodium, and only 11 percent comes from table salt added while cooking. Sodium in foods also comes from MSG, baking soda, and sodium nitrate, which do not taste salty. “Be sure to check nutrition labels for the sodium content of whatever you’re eating,” Haley said. “You can check the amount of sodium per serving to understand how much sodium you’re eating throughout the day. That way, you can regulate your diet.”
Haley recommends consulting your physician about your dietary needs, especially if you fall within the risk factors above.
To learn more about nutrition, visit www.uaex.edu or contact your county extension office.