Sodium in Foods, Tips to Reduce Salt Intake
Recommended Daily Amount

How the Body Uses Sodium

Sodium, derived most commonly from table salt, is used by the body to: balance water, generate electrical messages necessary for muscle contraction and nerve transmission, and to control heart rhythms.

It is vital to the body's existence, yet too much can present serious health conditions.

Symptoms of Too Much Sodium in the Body

The chief symptoms of excess sodium intake are swelling and a decrease in urine output.

Salt goes hand in hand with heart disease, high blood pressure and stroke so it's wise to know just how much sodium we're sprinkling on Mother Nature's Pure Harvest.

Simply reducing your intake can do all sorts of wonderful things to our bodies - from lowering blood pressure to preventing water retention which translates into pounds on the scales - though temporary pounds they might be.

The USDA Recommended Daily Allowance (RDA) for Sodium Intake equals no more than 2,400 milligrams of sodium per day, which is just a tab more than a teaspoon of table salt. Of course, body size and weight also play an important element in the Sodium Factor, so 2,400 milligrams per day may be too much for the smaller than average individual.

Natural Food Sources

The daily diet tends to contain adequate sodium to meet daily requirements. The following foods are just a few examples of foods rich in this element - naturally.

*Natural foods high in sodium include:

Beets - 40 mg per 1/2 cup, boiled
Celery - 50 mg per 1/2 cup, raw
Spinach - 65 mg per 1/2 cup, boiled
Kelp - 65 mg per 1/2 cup, raw
Swiss Chard - 160 mg per 1/2 cup, boiled
Beet Greens - 175 mg per 1/2 cup, boiled
Oysters - 190 mg per 3 ounces, steamed
Shrimp - 195 mg per 3 ounces, steamed
Wakame - 245 mg per 1 ounce, raw
Whelks - 350 mg per 3 ounces, steamed

*Rounded to nearest 10th

Processed foods high in salt include:

Pickled foods such as olives, pickles, beets & pig feet; smoked fish, cheese and of course, salt. Most processed foods contain high levels of sodium - from chips to dips - so be sure to check those labels.

Sodium Content of Basic Foods, Fast Foods, Beverages

Content varies from product to product, recipe to recipe.

Fruits, Pastas, Vegetables, Breads, Candy, Jams, Dairy, Oils

Tips to Reduce Salt in the Diet

Rather than sprinkling it on, grab your measuring spoons - particularly when you're adding it to a recipe. Keep in mind that 1 teaspoon of salt contains about 2,300 milligrams of sodium - just shy of the USDA daily recommendation.

For processed foods, check labels for content.

Reach for the herbs and spices rather than the old shaker.

When dining out, request less in your entrees.

If you find that you have overdosed on salt, reach for water which will help get rid of the excess water weight faster. Take care not to overdo on water intake which can also have serious consequences. RDA - 8 cups of water per day.

Ethnic Breakdown - Average Salt Consumption Based on Ethnicity*

Amount Based on Food Groups*

Food Source	Percent of Sodium
Fruits	0.13%
Drinks, Sugars, Sweets	2.02%
Fats, Oils	4.04%
Milk Products	7.82%
Vegetables	14.13%
Meats-Proteins	34.94%
Grain Products	36.91%

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Sodium in Foods, Tips to Reduce Salt Intake Recommended Daily Amount