What does it do?
In tandem with potassium, sodium is key for helping to maintain correct levels of fluid inside and outside our cells. It also plays a role in muscle contraction, muscle function, and nerve impulse transmission.
What’s the story?
Despite its very essential status in the body, sodium is perhaps unfairly all too closely associated with salt (sodium chloride) and all the problems high levels of salt in the diet can cause. As with most of the vitamins and minerals, it’s all about getting the correct amount of sodium. Too much can lead to high blood pressure and hypertension, yet too little can cause painful muscle cramps and in severe cases even seizures and comas. Sweating causes sodium to be lost, which is why many sports drinks have sodium in the ingredients list to help athletes replenish their stores.
Interestingly enough, sodium can very close to being named ‘sodagen’, before the scientist who discovered it decided against this initial brainwave. I feel like there’s a teenybopper band out there somewhere just waiting to resurrect that name…
How much do I need?
Adult men and women both need 1,600 mg per day.
But be careful. Most people consume far more sodium than they need to thanks to high salt levels in many packaged and processed foods. SACN (the government bods responsible for nutrition policy) recommend no more than 6g of salt a day given the very large amount of evidence linking high intakes of salt to high blood pressure. The WHO recommend even less - 5g a day. What exactly does 6g of salt looks like when it’s at home? Roughly 1 tbsp, but this is obviously tricky if you're not adding salt to food yourself.
What are good sources?
Good sources of sodium include dairy foods such as cheese and milk, as well as seafood. Table salt is 40% sodium, so salt or any salty foods like processed soups, processed meats like salami, ready-meals, and breakfast cereals will also contain sodium.
Any ideas for using those ingredients?
Crayfish and sundried tomato salad/feta, orange and pistachio/insalata tricolore
References
British Nutrition Foundation (2021) Nutrition Requirements. Available here.
Public Health England (2003) The Scientific Advisory Committee on Nutrition (SACN) Salt and Health. Available here.
Science Notes (2017) Atomic Number 11 Element Facts – Na or Sodium. Available here [accessed 6th July 2017].