Adequate Intake levels (AI) have been set by the Food and Nutrition Board of the Institute of Medicine for sodium. These levels are based on the amount of salt needed to replace losses with moderate sweating in average people. The AI for children and adults ranges from 1.0 to 1.5 grams per day. The tolerable upper intake levels for sodium range from 2.4 to 3.8 per day for children and adults. In spite of these upper levels, the dietary salt intake in the United States averages 10 grams per day for adult men and seven grams per day for adult women—more than twice the tolerable upper intake levels.
Summary for Sodium
Main functions: maintains blood pressure and fluid balance, assists muscle contraction, and assists nerve impulse transmission.
Adequate Intake: for adults and children, it ranges from 1 to 1.5 grams per day.
Toxicity is rare. Excess intake can increase risk of high blood pressure.
Tolerable upper intake level is set at 3.8 g for adults.
Over age 70 it is 3.0 g daily.
Deficiency is from excessive losses such as losses from excessive sweating.
Healthy sources: unprocessed fruit, vegetables, whole grains, and unsalted nuts.
Unhealthy sources: processed food often contains too much sodium.
Forms in the body: free sodium ion and bound to chloride.
Evidence is consistent that diets high in potassium (over 4.5 grams per day) and low in sodium (under 6 grams per day) decrease the risk of high blood pressure and the risk of strokes and heart attacks. This is easiest to achieve with a diet made up predominantly of unprocessed fresh fruit, vegetables, and whole grains.
Summary for Sodium
Main functions: maintains blood pressure and fluid balance, assists muscle contraction, and assists nerve impulse transmission.
Adequate Intake: for adults and children, it ranges from 1 to 1.5 grams per day.
Toxicity is rare. Excess intake can increase risk of high blood pressure.
Tolerable upper intake level is set at 3.8 g for adults.
Over age 70 it is 3.0 g daily.
Deficiency is from excessive losses such as losses from excessive sweating.
Healthy sources: unprocessed fruit, vegetables, whole grains, and unsalted nuts.
Unhealthy sources: processed food often contains too much sodium.
Forms in the body: free sodium ion and bound to chloride.
Evidence is consistent that diets high in potassium (over 4.5 grams per day) and low in sodium (under 6 grams per day) decrease the risk of high blood pressure and the risk of strokes and heart attacks. This is easiest to achieve with a diet made up predominantly of unprocessed fresh fruit, vegetables, and whole grains.
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