Sodium

Do you have hypertension or do you retain water (edema)?

The RDA of sodium is 500mg. In Canada the RDA of sodium is 115mg. The difference in recommendations is based on climate and physical activity. Physically active people or hotter climates may need 500mg. Otherwise if we are sedentary or living in moderate/cool climates 115mg is enough. The amount of sodium taken in is equivalent to the exact amount urinated out of the body. Excessive sodium intake can lead to hypertension.

1g of salt contributes 400mg of sodium
5g salt = 1 tsp
1 tsp salt contributes 2000mg sodium

I was using a salt shaker, until I did this experiment: I would do about six shakes of salt per meal (three times a day.) I used a paper plate and shook 18 times, then funneled the salt into a 1/4 teaspoon. I was consuming about 500mg of sodium from the added table salt alone.

Then I added the sodium from foods already in my diet:
2c Milk = 230mg
1.5c Cheerios = 400mg
Without added table salt I was already at 630mg of sodium/day... Just after eating breakfast. Man!

Take a look at your diet. Are you low or high in sodium intake? Typically processed foods have more salt.

**Note: There needs to be a high level of potassium within cells and a low level of sodium outside of cells. If the levels of sodium become elevated it can cause irregular heartbeats, muscular weakness, kidney failure and even death. Protein helps to keep this balance. This is another reason to eat a well balanced diet low in sodium-higher in potassium (ie. potatoes/bananas).

Taken from Understanding Nutrition, Whitney and Rolfes, 2002, p178