subject: Sodium - An Essential Nutrient For Proper Nerve And Muscle Function [print this page] Sodium is a macromineral that despite many claims to the contrary is essential for good health. It has a number of roles in the body including supporting proper muscle contractions and nerve transmissions. In this article I will be discussing this nutrient in more detail and providing you with a summary of its main functions, the best food sources, the recommended daily allowances (RDAs) and the potentially adverse effects of consuming too much or too little.
1) DISCOVERY
Awareness of sodium compounds dates back to ancient times. Glass (which is created using the compound sodium carbonate) was produced in Egypt as early as 1370 B.C. However, it was not successfully isolated until 1807 when the chemist Sir Humphry Davy made the breakthrough. He did this by passing an electrical current through a melted sample of mineral alkali (a sodium compound) which resulted in the element being isolated.
2) FUNCTION
Sodium has a variety of roles in the body. It promotes healthy metabolism, keeps your joints supple and keeps minerals soluble in the blood. It also regulates blood pressure, blood volume, fluid balance and heartbeats. On top of this it supports muscle contractions, nerve transmissions and a number of vital organs.
3) RDA
The RDA for sodium is 1600 milligrams (mg) per day for men and women of all ages. However, individuals with high blood pressure are advised to moderate their intake and consume no more than 1500mg per day.
4) FOOD SOURCES
The richest food source of sodium is table salt which contains 38850mg per 100 grams (g). However, cheddar cheese (610mg per 100g), olives (1800mg per 100g), prawns (1590mg per 100g) and whole grain bread (540mg per 100g) are also good sources of this nutrient.
5) OVERDOSE SYMPTOMS
Most people consume much more than the RDA for sodium as a result of making poor dietary choices and eating high levels of processed foods. Certain diseases can also raise levels of this nutrient in the body. If you eat more than 2300mg per day of this nutrient it can lead to a number of negative overdose symptoms including fluid retention in the body's cells, high blood pressure, an increased risk of kidney disease and swollen legs and hands.
6) DEFICIENCY SYMPTOMS
Sodium deficiencies are very rare and often only occur as a result of certain diseases or as a side effect of taking certain medications. If you do become deficient in this nutrient it can lead to a number of unpleasant symptoms including confusion, headaches, lethargy and nausea.
