Sodium, also known as natrium, is one of two main components of salt. It is an element that the body needs to function properly. The body uses sodium to regulate blood pressure and blood volume. Sodium is also critical for the functioning of muscles and nerves. Sodium is an essential element for life. It is present in fairly high quantities in the Earth's oceans and rivers.
Sodium is an important electrolyte and an essential ion present in the extra cellular fluid (ECF). The health benefits of sodium play a pivotal role in enzyme operation and muscle contraction. It is important for osmoregulation and fluid maintenance of the human body. Other health benefits of sodium include heart performance, nervous system and glucose absorption.
Sodium is the predominant ion and electrolyte, needed for the blood regulation in the human body. Serious impairment is caused due to the abrupt dysfunctioning of sodium. It is a versatile element and occurs in more than eighty forms. As an electrolyte, it regulates the body fluid and transmits electrical impulse in the body. Unlike minerals and vitamins, heat has no effect on sodium. Thus, it can be used for heat resistive processes. Also, it is an important constituent of nerves and helps in muscle contraction.
Though, sodium is an essential nutrient in the balanced diet, it also causes stomach cancer and hypertension. Those who are suffering from kidney problems and edema should strictly restrict the consummation of sodium in their daily diet.
Thus, sodium is the vital component in the human diet for the correct regulation of cells and nerves in the human body. Supplemental dosage of sodium is necessary during excessive perspiration, sunstroke and adrenal insufficiency. As it is regularly excreted through urine, it does not pose life threatening risks.
Many sodium compounds are useful, such as sodium hydroxide (lye) for soapmaking, and sodium chloride for use as a deicing agent and a nutrient. Sodium is an essential element for all animals and some plants.
Recommended intake value of sodium is 120mg/day. But its deficiency can be harmful, as it directly attacks the nervous system of human body. In general, it leads to:
Diarrhea
Vomiting
Headache
Weakness
Low blood pressure
Lethargy
Weight loss
Confusion
Dizziness
Muscular irritability
Overdose of sodium causes high blood pressure, swelling of brain nerves and cerebral edema. If it worsens, it can even lead to comma.
Reduction in the amount of sodium also reduces the fat accumulated in the periphery. It also elevates the chances of lung infection. Sodium present in plasma provides ninety percent base to the body. Depletion of sodium layer is an invitation to diseases that can cause exhaustion, exertion and mental apathy.
Sodium occurs naturally in most foods. The most common form of sodium is sodium chloride, which is table salt. Milk, beets, and celery also naturally contain sodium, as does drinking water in small amounts, although the amount varies depending on the source.
Sodium is also added to various food products. Some of these added forms are monosodium glutamate, sodium nitrite, sodium saccharin, baking soda (sodium bicarbonate), and sodium benzoate. These are ingredients in condiments and seasonings such as Worcestershire sauce, soy sauce, onion salt, garlic salt, and bouillon cubes.
Processed meats, such as bacon, sausage, and ham, and canned soups and vegetables are all examples of foods that contain added sodium. Fast foods are generally very high in sodium.
Some of the important sources of sodium are apple, common salt, homemade soups, cabbage, egg yolks, pulses, bananas. Even, carrot, baking powder and baking soda, turnips, leafy vegetables and dried peas are some of the essential sources. Processed cheese, smoked fish and salty meats, snacks, pickles and sauce contains ample amount of sodium.
Sodium is used to descale metals. This gives the metal a smooth surface.
Sodium metal is also used to refine metals (such as zirconium and potassium) from their compounds.
Molten (liquid) sodium is used as a coolant in many nuclear reactors. It can be used on its own or can be combined with potassium.
Sodium is added to fatty acids to make sodium salts. These are much harder (with higher melting points) than potassium soaps.
The sodium fusion test uses the high reactivity, high solubility and low melting point to determine the presence of halogens, nitrogen and sulfur in a sample.
Sodium can be used as a reducing agent- changing some organic molecules into new forms.
Sodium vapor lamps (often used in street lights) are a very efficient way of producing light from electricity. These lamps give off a very distinctive yellow-orange color.
Sodium chloride is an important heat transfer material.
Sodium can be used alone or with potassium to dry solvents (called a desiccant).
Sodium is essential for life in small amounts. The health benefits of sodium include:
Brain function: Brain is very sensitive to the change in sodium level of the body, which often leads to confusion and lethargy. Sodium aids in keeping the mind sharp. It is an important element for development of brain. Sodium facilitates the improvement of brain functions.
Muscle cramps: These are caused mostly during the hot summer months, due to electrolyte imbalance and dehydration. Thus, apart from proper hydration of the body, it is also important to supplement one's body with sodium rich juices and fluids to restore the amount of electrolyte.
Anti-aging: Sodium is an important hydrating product of anti-aging creams. It fights with the radicals which accelerate the aging process. It helps in restoring youthful and healthy skin.
Eliminates excess carbon dioxide: Sodium plays an important role in the removal of excess amount of carbon dioxide accumulated in the body.
Maintains glucose absorption: It helps in absorption of glucose by cells for the smooth transportations of nutrients in body cell membranes.
Maintains acid-base balance: By altering proportions of acid-base alkali phosphates it controls reaction of urine in kidneys.
Regulation of fluids: The health benefits of sodium balances the osmotic pressure in the human body due to regulation of fluid in body cells.
Balance of ions: Sodium shares an association with chlorides and bicarbonates in maintaining a sound balance between two types of ions, positively charged ions as well as negatively charged ions.
Maintains healthy condition of the heart: It maintains the contraction of heart. It plays a vital role in maintaining the blood pressure of the human body. Increase in sodium content can dramatically boost the blood pressure.
Sunstroke: It is caused due to the failure of heat regulating system of the human body. This heat exhaustion is caused due to continuous exposure to very high temperature due to which the body loses its capacity to maintain the normal temperature. This condition is further aggravated due to the loss of salt and water from the body. Thus, Sodium plays a vital role in preventing sun stroke or heat prostration by replacing the loss of essential electrolytes. Besides water, drinking fluids containing salt and sugar is favorable against sunstroke. Salt can also be mixed with the drink of raw mangoes to provide more relief. It is very important for ultra endurance athletes.
Water Balance: Sodium is one of those minerals, which helps to maintain water level in the human body. Sodium and water balance are very interdependent. It pumps water in the cell and regulates the amount of extra cellular fluid in the body. When your sodium levels are low, your kidneys essentially hold on to the sodium. When sodium levels are high, your kidneys excrete the excess in urine. But if for some reason your kidneys can't eliminate enough sodium, the sodium starts to accumulate in your blood. Because sodium attracts and holds water, your blood volume increases. Increased blood volume makes your heart work harder to move more blood through your blood vessels, which increases pressure in your arteries. Such diseases as congestive heart failure, cirrhosis and chronic kidney disease can make it hard for your kidneys to keep sodium levels balanced. Some people's bodies are more sensitive to the effects of sodium than are others. If you're sodium sensitive, you retain sodium more easily, leading to fluid retention and increased blood pressure. If this becomes chronic, it can lead to heart disease, stroke, kidney disease and congestive heart failure.
Too much sodium may lead to high blood pressure in those who are sensitive to sodium. If you have high blood pressure, your doctor will probably recommend that you reduce your sodium (salt) intake.
Sodium may lead to a serious build-up of fluid in people with congestive heart failure, cirrhosis, or kidney disease. Such people should be on a strict sodium-restricted diet, as prescribed by their doctor.
Dietary sodium is measured in milligrams (mg). Table salt is 40% sodium; 1 teaspoon of table salt contains 2,300 mg of sodium.
Healthy adults should limit sodium intake to 2,300 mg per day while individuals with high blood pressure should consume no more than 1,500 mg per day. Those with congestive heart failure, liver cirrhosis, and kidney disease may need much lower amounts.
Specific recommendations regarding sodium intake do not exist for infants, children, and adolescents. Eating habits and attitudes about food formed during childhood are likely to influence eating habits for life. For this reason, moderate intake of sodium is suggested.