Sodium

Written by Sky Taylor, Diet Bites


Recommended Daily Allowance (RDA) for Sodium

For the healthy adult, 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.

However, if you're building your meal plate on 2400 milligrams - you may want to toss that outdated number aside and start anew with the American Heart Association's newest daily recommendation of sodium established at 1500 milligrams. Your heart will thank you with a steady beat. But before decreasing the former recommended intake, be sure you verify the amount your body requires with your doing before doing such.

Food Sources

One doesn't have to look long and hard to find foods in the common America diet that contain salt - and at times, an overwhelming amount. Some that rise to the top include: table salt, commercially processed soups, pickled foods, deli meats, fast food, restaurant foods, casseroles, chips. Here are a few more foods high in salt and their milligram content.

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

Deficiency Signs & Symptoms of Sodium

Weakness, apathy, decrease in blood pressure, shock.

Toxicity - Overuse Signs & Symptoms

Bloating, swelling and a decrease in urine output.

Only a minimal amount of individuals are free of the side effects of sodium overload. The most common side effects include:

1. Bloating, abdominal discomfort.

2. Weight gain as salt acts like a sponge, retaining water in the body.

3. The heart is compromised as blood pressure levels rise in many of those individuals who are impacted.

Functions in the Body

Sodium is an electrolyte and used in balancing water in the body, in generating electrical messages necessary for muscle contraction and nerve transmission, and to control heart rhythms. Salt is necessary for the regulation of energy release, heart action, acid base regulation and bone health.

Foods & Drinks Containing Sodium

Food - Based on 1 cup unless stated.

Milligrams

Leavening agents, baking soda, 1 teaspoon

1259

Fast Foods, biscuit, with egg and sausage - one

1210

Cheese sauce, prepared from recipe

1198

Refried beans, canned, traditional style

1131

Pork, cured, ham, whole, separable lean only, roasted, 3 oz

1128

Beans, baked, canned, with franks

1114

Beans, baked, canned, with pork and tomato sauce

1106

Fast foods, pancakes with butter and syrup, 2 pancakes

1104

Potatoes, au gratin, dry mix, prepared with water, whole milk and butter

1076

Potatoes, au gratin, home-prepared from recipe using butter

1061

Fast foods, cheeseburger; double - 1 sandwich

1051

Sauce, pasta, spaghetti/marinara, ready-to-serve

1048

Fast foods, taco with beef, cheese and lettuce, hard shell, 1 large

1044

Pork, cured, ham, whole, separable lean and fat, roasted, 3 oz

1009

Fast foods, chili con carne

1007

Chili con carne with beans, canned entree

997

Pie crust, standard-type, prepared from recipe, baked, 1 shell

976

Fast foods, hotdog, with corn flour coating (corndog) - 1

973

Soup, bean with ham, canned, chunky, ready-to-serve

972

Fast foods, cheeseburger; double, regular patty; plain - 1

963

Fast foods, chicken fillet sandwich, plain - one

957

Fast foods, cheeseburger, double, regular patty and bun, plain - one

942

Fast foods, fish sandwich, with tartar sauce and cheese - one

939

Soup, beef noodle, canned, prepared with equal volume water

930

Cheese, cottage, lowfat, 1% milkfat

918

Crustaceans, crab, Alaska king, cooked, moist heat, 3 oz

911

Fast foods, chimichanga, with beef - one

910

Pork, cured, ham, extra lean and regular, canned, roasted, 3 oz

908

Soy sauce made from soy and wheat (shoyu), 1 Tablespoon

902

Beef stew, canned entree

900

Vitamin Index

 

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