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Iron-rich diet: why you don't need to eat spinach for this
by Anna Sandner
Lifeblood or poison – how much salt is good for you?
7-6-2024
Translation: Jessica Johnson-Ferguson
What effects does sodium have on your body? Which foods is it contained in, and why are some people more at risk of high blood pressure if they consume too much sodium? Here’s everything you need to know about this vital mineral.
In Europe, people eat an average of 8 to 19 grammes of salt a day. Too much, says the WHO, recommending a maximum daily intake of 5 grammes for adults and 2 grammes for children.
Why your body needs sodium
Without sodium, a lot of things would go wrong in your body. The mineral helps regulate blood pressure as well as the acid-base and water balance, among other things. Together with potassium, it performs countless sodium-potassium pumps to import and export chemical substances between cells and regulates the water balance and therefore also blood pressure. Find out more on potassium here:
Sodium also serves as a buffer substance by helping to keep the pH value of blood within a narrow range. If it’s out of balance, this affects many biochemical processes in the body.
The mineral’s also indispensable for conducting stimuli in the nerves and muscles, as sodium ions enable the transmission of nerve impulses and the contraction of muscle fibres. In other words, a balanced sodium level’s essential to coordinate movements and for vital organs such as the heart to function properly.
What happens if there’s sodium deficiency or excess?
A lack of sodium in the body can cause tiredness, dizziness, muscle cramps and, in extreme cases, even unconsciousness. However, a severe deficiency is rare, as most people nowadays obtain more than enough salt through their diet.
Sodium excess is much more common. An overly salty diet increases blood pressure and the risk of cardiovascular disease. A high sodium intake puts a strain on the body by increasing blood volume. The resulting higher resistance in the blood vessels increases blood pressure. If this is too high in the long term, it damages the blood vessels and the heart and promotes heart attacks and strokes.
But remember, excess sodium can also damage the blood vessel walls and contribute to arteriosclerosis. A high intake of sodium chloride is also associated with an increased risk of stomach cancer, as it can damage the stomach lining. Too much salt also causes long-term problems for the kidneys.
And then there’s another fun fact: despite its metallic character, it’s so soft at room temperature that you can cut it with a knife. It’s even softer than lead.
Header image: Castorlystock/Pexels
Anna Sandner
Senior Editor
Anna.Sandner@galaxus.deScience editor and biologist. I love animals and am fascinated by plants, their abilities and everything you can do with them. That's why my favourite place is always outside - somewhere in nature, preferably in my wild garden.
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