Sodium
What is sodium?
Sodium is found naturally in foods and is often added to processed
and prepared foods. Table salt is actually a compound called sodium
chloride. It is 40% sodium by weight. One teaspoon of salt contains
2400 mg (milligrams) of sodium. The amount of sodium is listed
on every food label.
How much sodium is recommended each day?
According to the American Heart Association, healthy American adults
should reduce their sodium intake to no more than 2400 milligrams per
day. The 2400mg should include all sodium consumed, including the sodium
used in cooking and the sodium added by the use of condiments
(salt, soy sauce, and others) at the table. For individuals with high
blood pressure, a medical professional may advise eating even less
sodium.
For more information, click on:
How much sodium is in the typical American diet?
The average American consumes about 4,000 milligrams or more of sodium
a day, considerably more than recommended. For more information about
the sodium content of selected foods, click on the USDA National Nutrient
Database for Sodium listed
according to sodium content or listed
alphabetically.
How does sodium intake affect bone health?
It has been known for a long time that sodium increases calcium
loss in the urine. The question is, does the urinary calcium loss result
in bone loss or in an increased risk for osteoporosis? The answer is
not known. In short-term studies of postmenopausal women, higher salt
intake was linked to greater rates of bone breakdown and increased
bone loss. However, it is not clear whether this would happen over
a longer period of time. There is some evidence that healthy individuals
may adapt to higher calcium losses in the urine by absorbing more calcium
from food. This adaptation may be limited in certain populations such
as postmenopausal women. It may also be limited by factors such as
low dietary calcium intakes, too little vitamin D, or conditions that
cause poor intestinal absorption. If an individual has enough calcium
in his or her diet, the potential negative effects of sodium will not
be of concern.
Are there recommendations about sodium intake for healthy bones?
At this time, additional research is necessary before specific recommendations
about sodium intake can be made for the prevention and treatment of
osteoporosis. Until we have more information about the relationship
between sodium and bone health, it makes sense to follow the recommendations
of the American Heart Association to limit sodium intake to 2400 mg
per day. For healthy bones, it is necessary to get adequate calcium
and vitamin D each day. A diet with the recommended amount of calcium
and vitamin D may help protect your bones from losses associated with
sodium intake.
For a list of websites that provide education about how to reduce
the sodium in your diet, click on: http://www.nlm.nih.gov/medlineplus/dietarysodium.html
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