How many sodiums should you have per day?

Sodium is an essential mineral that the body uses to balance fluids and for muscle and nervous function. Although sodium can be found in several foods, the most common source of mineral is salt. The average adult should consume about 1,500 milligrams (MG) of sodium per day, but not more than 2,300 mg.

1. For women

According to research, women can benefit from lower sodium consumption than men. That said, women should aim to consume 1,500 mg per day.

2. For men

Although excessive salt consumption can affect women more than men, it is always recommended that men over 14 do not exceed 2,300 mg per day, the ideal number being 1,500 mg.

3. By age

Age is the main factor that influences the amount of sodium that a person needs daily. Sodium needs by age group:

• 1-3 years: 1000 mg or less
• 4-8 years:: 1200 mg or less
• 9 to 13 years old: 1500 mg or less
• 14-50 years: 1500 mg up to 2300 mg
• 51 to 70: 1300 mg
• 70 years and over: 1200 mg

How can you say that you have too much sodium?

Your body will give you signs that you have consumed too much sodium, like:

• Bloating
• Weight gain
• Swelling
• Headache

Many of these signs and symptoms will develop in the days that have followed high quantities of sodium or if you regularly exceed your daily needs.

For example, if you eat excess sodium one day, you can walk on the scale the next day and see that you have gained weight during the night.

This increase in weight is due to water retention, because sodium means that the body is on the water. This is called water weight.

What about not having enough sodium?

Sodium is vital for various bodily functions, in particular:

• Carry out nerve pulses
• Contract and relax the muscles
• Maintain the appropriate balance of fluids in body cells
• Balance electrolytes
• Maintain cellular homeostasis
• Regulate blood pressure

Although too much sodium can harm your overall health, do not obtain enough essential minerals can also cause negative health effects.

The term medical for a lack of sodium, also known as sodium deficiency, is hyponatremia. Symptoms and signs of hyponatremia depend on gravity. For a light case, you may not notice any symptoms. However, as sodium levels become dangerously low, you could live:

• Nausea and vomiting
• Headache
• Confusion
• Fatigue
• Low blood pressure
• Loss of energy
• Cramps, contractions or weakness in the muscles
• Hustle
• Irritability
• Seizures
• Coma

In the most serious cases, people may have to be admitted to a health establishment to receive intravenous sodium.

Ways to reduce your daily salt consumption

Reducing your sodium intake may seem difficult, especially since many foods contain high levels of mineral. However, there are simple ways to do so that will be both effective and easy. They include:

• Eat fresh foods: Fresh foods, such as fruits, vegetables and skinless poultry, all contain lower sodium quantities than processed foods. Reducing processed foods with many preservatives and exchanging them for fresh foods will naturally reduce your contribution.
• Choose sodium -free options: Many foods rich in sodium, such as soy sauce, have small sodium content options. Choose them instead.
• Use of herbs and spices for flavor: Often people use salt to add flavor to otherwise bland foods. Instead of reaching salt, try spices or herbs. In this way, you limit your sodium intake while enjoying your favorite foods.
• Limit condiments and side dishes: Support dishes and condiments are often filled with sodium. To reduce your contribution, you will need to limit these food options.

Sodium vs salt

The terms “sodium” and “salt” are often used interchangeably, but they are different. Salt is made of sodium chloride. Thus, although there is sodium in salt, salt is not only composed of sodium. The chemical composition of salt is 40% sodium and 60% chloride.

Salt is an additive used to help savor certain foods. Sodium, on the other hand, is often naturally found in food. It is also added to foods which contain many preservatives or which undergo a more extensive transformation.

Foods with less sodium

Fresh foods, such as thin fruits, vegetables and meats, all contain lower sodium levels. These are the best options to choose when they want to cut sodium from your diet. Other foods with a low sodium content include:

• Whole grains, including brown or wild rice and quinoa
• Fish and crustaceans
• Türkiye or lean cup of beef and pork
• Non -salty nuts and seeds
• Dried outstands, beans and lenses
• Canned vegetables or beans that have “salt weak” or “salt” labels
• Eggs
• Whole grain pasta, oatmeal or bread
• Low fat yogurt or milk
• Reduced sodium cheeses
• Non -salted margarine
• Dressings and low sodium condiments
• Herbs and spices

Summary

Sodium inputs are much higher than they should be for most average Americans. For this reason, many people run an increased risk of developing high sodium conditions, such as heart disease or stroke. The average adult should not consume more than 2,300 mg per day, with 1,500 mg being ideal. Young people and children need even less sodium, depending on their age.

Although obtaining too much sodium is bad, so don’t get enough. The body uses the essential mineral for various functions, and if a person becomes deficient, it is at risk of multiple symptoms and harmful effects on health.

To make sure you get the right amount of sodium in your diet, you can build a meal plan that consists of low -sodium content. If you need help to know where to start, you can talk to a health care provider or a nutritionist to get advice on how to get the sodium you need without going too far.