Although we often refer to salt and sodium as the same thing, they aren't the same substance. Table salt is actually the common name for sodium chloride; 40% sodium and 60% chloride. Sodium is a mineral that naturally occurs in food. Some of the most basic work that your body does depends on sodium: maintaining proper fluid balance, regulating your blood pressure, transmitting nerve impulses, and helping your muscles relax. your kidneys regulate the sodium level in your body.
Sodium Balance
If you're healthy, your body doesn't retain excess sodium - even when you consume more than you need. And excess amounts don't get stored; instead your body rids itself of the extra. Excess sodium passes out through urine and to a much lesser amount, through perspiration. If, for example, you eat foods high in sodium, you may urinate more to get rid of the extra. Then you probably feel thirsty because you lost fluids, too. When your kidneys don't work properly, extra sodium isn't excreted. This causes swelling, often in the face, legs, and feet.
Sodium and High Blood Pressure
You have probably heard that there is a link between sodium intake and high blood pressure. High blood pressure, or hypertension, is a major risk factor for heart disease, stroke, and kidney failure. High blood pressure affects about 1 in every 3 Americans and costs the U.S. over $76 billion for health care costs. There are several risk factors linked to high blood pressure, including family history, overweight, excessive alcohol intake, advancing age, and smoking. So why is attention given to sodium and high blood pressure? Most people aren't affected by excess dietary sodium because their bodies just get rid of the excess. However, many Americans have high blood pressure that's sodium-sensitive. For them, consuming too much sodium contributes to high blood pressure. Likewise, reducing their sodium intake may help to lower blood pressure if it's high.
Sodium in Your Diet
To keep the body running normally, you need sodium. However, few Americans need to be concerned about getting enough. Instead, on average, most adults consume about 4 to 6 grams of sodium daily. That's significantly more than needed. The American Dietetic Association recommends that most Americans limit their sodium intake to fewer than 2400 milligrams of sodium daily. Although you lose sodium and other mineral during exercise, the amount is usually not enough to require additional intake. Most of the sodium Americans consume in their diet is from processed foods; only about 10-25% of sodium intake comes from the salt shaker or sodium-containing ingredients added to food. Low-fat and non-fat food items are often high in sodium to add extra flavor that has been omitted by removing fat. Sodium provides many different functions in processed foods, as it works as a leavening agent, preservative, flavor enhancer, acid controller, and emulsifier.
Types of Salt
When a recipe calls for salt, which one will you use? Most recipes call for table salt, but how does this compare with other types of salt?
- Iodized salt: table salt with iodine added. The human body needs just small amounts of iodine and by adding it to salt, people get enough. An important nutrient, iodine help prevent goiter, which is a thyroid gland condition.
- Kosher salt: coarse grain salt that adds a crunchy texture to some dishes and drinks, such as margaritas.
- Lite salt: salt that is "50-50": half sodium chloride and half potassium chloride. It has less sodium than table salt, but is not sodium-free.
- Pickling salt: fine-grained salt used to make brines for sauerkraut or pickles. Unlike table salt, it has no iodine.
- Popcorn salt: very finely granulated salt that sticks well to popcorn, fries, and chips.
- Rock salt: large, chunky crystals of salt used in a crank-style ice cream maker or as a "bed" for serving foods such as clams or oysters. Not commonly used in recipes, rock salt contains some harmless impurities.
- Salt substitute: made of potassium chloride and contains no sodium.
Sea salt: salt-either finely granulated or in larger crystals- produced by evaporation of sea water. It has trace amounts of some other minerals that may five it a somewhat different flavor. Even though sea salt is often promoted as a healthful alternative to ordinary table salt, the sodium content is comparable.- Seasoned salt: salt with herbs and other flavoring ingredients added. Seasoned salt has less sodium than table salt but more than herbs alone.
- Table salt: fine, granulated salt commonly used in cooking and in salt shakers.
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