Sodium - general characteristics of the element with photo; its daily norm; excess and deficiency of a substance in the body with a description of symptoms; list of sources. The effect of sodium on human health

Sodium in pure form received in 1807 by Humphry Davy, an English chemist who discovered sodium shortly before. Davy carried out the process of electrolysis of one of the sodium compounds - hydroxide, by melting which he obtained sodium. Humanity has used sodium compounds since ancient times, soda natural origin used back in Ancient Egypt(calorizer). Named the element sodium (sodium) , sometimes this very name can be found even now. The usual name is sodium (from the Latin sodium- soda) was proposed by the Swede Jens Berzelius.

Sodium is an element of group I III of the third period periodic table chemical elements DI. Mendeleev, has atomic number 11 and atomic mass 22.99. The accepted designation is Na(from Latin sodium).

Being in nature

Sodium compounds are found in earth's crust, sea water, in the form of an impurity that tends to color rock salt V Blue colour due to the effects of radiation.

Sodium is soft and plastic alkali metal, has a silvery-white color and shine when freshly cut (it is quite possible to cut sodium with a knife). When pressure is applied, it turns into a transparent red substance; at normal temperatures it crystallizes. When interacting with air, it quickly oxidizes, so sodium must be stored under a layer of kerosene.

Daily sodium requirement

Sodium is an important trace element for the human body. daily requirement in it for adults it is 550 mg, for children and adolescents - 500-1300 mg. During pregnancy, the sodium norm per day is 500 mg, and in some cases (excessive sweating, dehydration, taking diuretics) should be increased.

Sodium is found in almost all seafood (crayfish, crabs, octopus, squid, mussels, seaweed), fish (anchovies, sardines, flounder, smelt, etc.), chicken eggs, cereals (buckwheat, rice, pearl barley, oatmeal, millet), legumes (peas, beans), vegetables (tomatoes, celery, carrots, cabbage, beets), dairy products and meat by-products.

Beneficial properties of sodium and its effect on the body

The beneficial properties of sodium for the body are:

• Normalization water-salt metabolism;
• Activation of enzymes of the salivary and pancreas;
• Participation in development gastric juice;
• Maintaining normal acid-base balance;
• Generating functions of the nervous and muscular system;
• Vasodilator effect;
• Maintenance osmotic concentration blood.

Sodium digestibility

Sodium is found in almost all foods, although the body receives most of it (about 80%) from. Absorption mainly occurs in the stomach and small intestine. improves sodium absorption, however, excessively salty foods and foods rich in proteins interfere with normal absorption.

Interaction with others

The use of sodium metal is in the chemical and metallurgical industries, where it acts as a powerful reducing agent. Sodium chloride (table salt) is used by all inhabitants of our planet without exception; it is the most famous flavoring agent and the oldest preservative.

Signs of sodium deficiency

Sodium deficiency usually occurs due to excessive sweating - in hot climates or during physical activity. A lack of sodium in the body is characterized by memory loss and loss of appetite, dizziness, fatigue, dehydration, muscle weakness, and sometimes cramps, skin rashes, stomach cramps, nausea, vomiting.

Signs of excess sodium

Excessive amount of sodium in the body makes itself felt constant thirst, swelling and allergic reactions.

The most important functions of sodium in the body

The most important life-supporting function of sodium in the body is maintaining normal osmotic pressure. The point is that in order for various molecules to penetrate the cell membrane, it is necessary to regulate the pressure in the intercellular fluid and inside the cell itself. Under the influence of this pressure, nutrient molecules penetrate inside, and when the pressure changes, the waste products of the cell come out. Sodium ions regulate fluctuations in liquid pressure. Of all the sodium present in the body, about half of this substance is contained in the intercellular fluid. Approximately 10% is intracellular content, and the rest is included in the composition bone tissue and cartilaginous.

Sodium is able not only to regulate the movement of water in the body, but also to retain it to prevent dehydration of cells and tissues. That is why, with an excess of this element, swelling appears. Sodium takes part in the synthesis of the hormones vasopressin, which increases the volume of fluid in cells and constricts blood vessels. As well as natriuretic peptides - removing excess fluid from the body, while relaxing the vascular walls. The synthesis of the hormone adrenaline is also controlled by sodium.

Another important function of sodium is that it takes part in the formation of tubules in cell membranes ah, through which the substances it needs enter the cell. It is also responsible for the penetration of glucose into cells to supply them with energy. The tone depends on it vascular walls and excitability of neuromuscular fibers.

Without sodium, production in the stomach will be disrupted of hydrochloric acid, which means all digestive processes. This element activates the production digestive enzymes, many enzymes - special proteins that are responsible for important chemical reactions in the body (for example, the production of pancreatic enzymes, fatty acids in the liver). The alkaline nature of sodium is important for maintaining pH balance in the body. Sodium – essential element for the uninterrupted functioning of the kidneys to perform their excretory function.

Useful and pleasant properties of sodium

Diseases that develop due to fluctuations in blood pressure are directly related to the level of sodium in the body. Since this element is responsible for spasms and relaxation of blood vessels, its deficiency can cause hypotension, and its excess provokes arterial hypertension. The consequence of sodium imbalance in the body can be angina pectoris, kidney dysfunction, metabolic failure, and digestive problems. Excess sodium can activate the clumping of red blood cells, increasing the tendency to form blood clots. Long-term excess sodium in the blood significantly increases the risk of neuroses, osteoporosis, urolithiasis and diabetes.

The benefits of sodium for the body are directly related to its properties and functions:

• prevents muscle spasms;
• regulates the functioning of blood vessels;
• prevents overheating of the body by stimulating increased sweating;
• helps bind and remove carbon dioxide from tissues;
• responsible for the digestion of food by activating enzymes and participating in the production of gastric juice;
• affects transmission nerve impulses and brain functioning;
• helps keep calcium soluble in the blood.

Sodium chloride found wide application How antibacterial agent. It is included in toothpastes and mouth rinses. Lauryl sulfate and sodium laureth sulfate – important components shampoos, shower gels and other hygiene products that have both surface-active properties and antimicrobial effect. The composition of soap usually includes compounds of sodium salts and fatty acids - stearic, lauric and palmitic.

Speaking about the benefits of sodium, one cannot help but recall its participation in maintaining youthful skin by maintaining its moisture. Sodium salt hyaluronic acid– one of the most popular components of moisturizing and anti-aging cosmetics. Its molecules have small size and are able to penetrate the dermis, not only moisturizing the skin by attracting water molecules, but also by stimulating the enzymes responsible for the production of its own hyaluronic acid. Sodium ascorbyl phosphate is a substance with antioxidant properties that can stimulate enzymes responsible for the synthesis of proteins (for example, collagen) and prevent the production of melanin (and therefore the appearance of hyperpigmentation).

“Tasty” and “harmless”: the right balance of sodium from foods

Our body does not produce sodium on its own. The entire amount of this element, without which life is impossible, comes from outside with food. Sodium is so widespread in nature that with regular balanced diet it is quite sufficient for the functioning of all organs and systems.

The easiest way to supply your body with sodium is to eat a teaspoon of salt or drink mineral water with sodium chloride (for example, Borjomi - the sodium level is indicated on the label). But traditionally we get sodium from solid foods - bread, cheese, salted fish, meat products, pickled vegetables and pickled vegetables.

The champions in sodium content are considered to be the inhabitants of the ocean and sea ​​waters– mussels, shrimp, lobsters, crabs, crayfish. There is a lot of sodium in seaweed and soy sauce.

Approximate sodium levels in common foods (mg per 100g)

Advice! In hot weather, with intense loss of sodium through sweating, its deficiency will be quickly restored canned fish– for example, tuna, mackerel in oil. Fermented milk products can help balance out excess sodium.

Some studies have shown that in ethnic groups With a culture of daily consumption of dairy products (at least 600 g per day), arterial hypertension associated with excess sodium in the body develops significantly less often.

Sodium can be obtained from any foods and drinks with food additives - monosodium glutamate, sodium nitrite, sodium benzoate, etc. Any canned food contains table salt and nutritional supplements with sodium.

When sodium enters the body with food, it begins to be partially absorbed in the stomach, but the main part is absorbed in the small intestine. Excess of the element is excreted mainly in urine (95% of sodium is excreted by the kidneys) and feces, although profuse sweating excretion through the skin may become significant factor sodium loss.

Sodium absorption may be impaired in a diet consisting primarily of protein foods or salty foods. Vitamin K and vitamin D improve the absorption of the element. A sufficient amount of animal products in the menu will help maintain the balance of potassium and sodium in the blood. How more products with sodium, the faster magnesium and calcium are removed from the body.

The good compatibility of sodium with other nutrients is based on the alkaline nature of this element. According to nutritionists, products with high content It is advisable to combine sodium (for example, vegetables, fruits) in the diet with foods that create an acidic environment - with a high content of phosphorus, chlorine, sulfur (for example, fish, eggs).

To preserve sodium in foods, do not soak them or defrost them for a long time before cooking, since sodium easily reacts with water and is lost. Sodium is best preserved during short baking or stewing, since it does not react to high temperatures, and when cooking food it goes into the broth. When stored open in the light, products lose sodium, which oxidizes in air.

Is it better to have a lot or a little - determining the sodium norm

Given the ease of obtaining sodium from foods and the possibility of correcting its content in the body through changes in diet, there are different interpretations of the daily intake of the element. So, for example, the American Heart Association considers the minimum required dose for adults to be 500 mg/day, and the maximum to be 1500 mg. Russian study on prevention arterial hypertension, clearly showed that a guarantee against the development of this disease is a daily sodium intake of no more than 52 mmol/day (about 2.5 g). Consumption above 100-120 mmol/day (approximately 5.5 g) significantly increases the risk of essential arterial hypertension ( average level sodium consumption, for example, among Muscovites is 161 mmol/day).

According to the standards of the World Health Organization (WHO), to reduce the risk of strokes and prevent heart diseases associated with high blood pressure, it is recommended to consume no more than 2 g of sodium per day (5 g of salt) in food.

Estimated sodium intake (mg/day)

Sodium intake limits are increased for people who do heavy physical work, for athletes during exercise, for those who sweat heavily due to hot weather, or for those who take diuretics. Additional sodium is needed when food poisoning accompanied by severe vomiting and diarrhea.

There are also unofficial calculations - for 1 liter of water drunk per day, you can eat 1 g of salt (half a teaspoon). At the same time, you need to remember about the sodium content in food products, adding salt to soups and other ready meals, and take this amount into account.

The complexity of such accounting is the reason that excess sodium in modern people occurs much more often than deficiency.

Excess sodium in the body develops, most often, due to excess salt in the diet, and can also be caused by:

• violation drinking regime(when a person moves and works a lot, but drinks little water);
• excessive consumption of salty foods;
• frequent consumption of chips, crackers and nuts: other snacks that contain a lot of salt;
• severe vomiting and diarrhea without compensation for lost fluid;
• long-term use of Cortisone and others hormonal drugs for the treatment of the adrenal cortex;
• chronic kidney disease, when the functioning of the kidney filters is impaired and sodium is retained in the body.

The cause of sodium overdose is diabetes mellitus and excessive production of adrenal hormones (Cushing's syndrome), a violation of water-salt metabolism.

The danger of an overdose of sodium is that it accelerates the excretion of potassium from the body, and potassium is responsible for supplying the brain with oxygen, normalizing heart rhythm and excretory functions of the kidneys. Hypernatremia manifests itself as seizures, increased excitability, strong heartbeat, elevated temperature bodies, severe swelling, because the kidneys cannot cope with removing excess sodium. Body weight increases sharply, increases arterial pressure, the risk of stroke increases significantly.

Dangers of Sodium Imbalance

An imbalance of sodium can lead to quite serious health consequences - cause abnormalities in the functioning of the nervous and cardiovascular systems, disrupt digestion, cause kidney dysfunction, circulatory disorders, and fluid accumulation in the lungs. Some studies have shown that increased content sodium in the diet leads to a risk of developing cataracts (due to increased eye pressure), refusal of salt causes a decrease in insulin production and increases the synthesis of the hormone renin, which affects the occurrence of sudden strokes and heart attacks.

Manifestations of sodium imbalance in the body

Symptoms of sodium deficiency are explained by a decrease in its amount in the extracellular fluid. The main danger of prolonged sodium deficiency is that nitrogen compounds begin to accumulate intensively in the body, which can lead to serious consequences, including death.

Factors that may contribute to the development of sodium deficiency:

• diet with limited or no salt;
• coffee abuse (caffeine is a weak diuretic);
• abuse of diuretics, enemas (including with water);
• excessive consumption of water (it can greatly “dilute” sodium);
• heavy sweating, including high temperature;
• severe vomiting and diarrhea;
• liver diseases (cirrhosis), adrenal glands, synthesis disorders antidiuretic hormone, endocrine disorders;
• injuries, burns and surgical operations(sodium concentrates in the area of ​​damaged cells).

Eating foods high in potassium also accelerates sodium excretion and therefore requires diet adjustments.

Advice! In hot weather heavy sweating, especially on the beach in the hot sun, 0.5 liters of lightly salted water (you can use mineral chloride water without gas - for example, Mirgorodskaya) will help avoid sodium deficiency and prevent heat stroke.

The lack of sodium can be compensated for a long time by the body itself by extracting it from bone tissue. However, frequently recurring infectious diseases, apathy and increased fatigue, impaired balance when moving, loss of appetite and sense of taste in food, unexplained weight loss - all these signs may indicate a developing sodium deficiency. If measures are not taken, intensive breakdown of proteins, a violation of osmotic pressure, and an increase in residual nitrogen. In such a situation, even after drinking pure water in large quantities can cause death.

At sharp decline sodium levels in the body can cause convulsions, and an excess can cause loss of orientation in space.

Sodium imbalance can be corrected by changing your diet and drinking regime. If sodium deficiency is slight, you need to drink less water and revise your diet in favor of foods high in sodium (for example, seafood, seaweed) to compensate for the deficiency of the element in the body. If there is too much sodium, you need, first of all, to limit salt in your diet. In more serious cases, the doctor may recommend, in case of sodium deficiency, medications that promote fluid secretion or, conversely, in case of excess of the element, discontinuation of medications that retain sodium in the blood. IN severe cases excess sodium may be needed intravenous administration salt-free solution, and then - to prevent the risk of hyponatremia - sodium chloride solution.

Medicines containing sodium

The influence of sodium on many processes in the body has led to a wide range of drugs that are used for various pathologies. Let's look at some of them, especially those that are often used.

Sodium chloride (sodium chloride). Used for severe vomiting, severe diarrhea, excessive diuresis, or increased sweating, with significant burns. Available in powders, tablets and ampoules, but most often used for intravenous administration.

Sodium bicarbonate (sodium bicarbonate). Used for intoxication of the body, infectious diseases, and also as an acid neutralizer (including when increased acidity stomach). For acidosis or infections it is prescribed in tablets, for intoxication - intravenously. For stomatitis or when acids get on the mucous membranes - in the form of a solution for rinsing.

Sodium borate (borax). Antiseptic for external use, available in the form of ointments and rinses.

Sodium sulfate ( Glauber's salt). Used as a laxative: dissolve 15 g for an adult in a glass of water, it will begin to act after 4 hours.

Sodium thiosulfate (sodium sulfate). It is used as a desensitizer and anti-inflammatory agent: for allergies, neuralgia, arthritis - intravenously, for scabies - externally in the form of a solution for lotions.

Sodium nitrite (sodium nitrite). Apply as vasodilator with angina pectoris, spasms of cerebral vessels. Available in the form of a solution that can be used for injection or orally - 0.1 g 2-3 times a day.

Metamizole sodium. Has an analgesic effect and is used for acute respiratory infections and as an antipyretic. Available in tablets and ampoules.

Sodium fluoride. It is widely used in dentistry, since it has the ability to influence the regeneration of dental tissues and the maturation of tooth enamel, has antimicrobial effect. It is used both in injection and topical form - in solutions, rinses and even as part of medicated toothpaste.

Sodium hydroxybutyrate. It has a sedative and muscle relaxant effect, in large doses it can induce sleep, and activates metabolic processes in the tissues of the brain and heart. Available in powder form.

Almost all drugs containing sodium have different side effects, therefore their use must be agreed with a doctor.

How much salt should we consume per day in order not to harm our health? How do you figure out where the salt is in store-bought foods and how it is hidden in the form of sodium supplements? What is the hidden threat of sodium to the body when it comes in the form of salt? See the answers to these and other questions in the video below.

The materials are published for informational purposes only and are not a prescription for treatment! We recommend that you consult a hematologist at your medical institution!

The role of sodium in the body

Among the many microelements contained in the blood and tissues of the body, sodium plays a very important role important role. It is a soft metal with a high ability to oxidize, so it is always in a bound form. The most well-known compounds are sodium chloride (table salt) and sodium bicarbonate (baking soda).

In the body, sodium is found in all tissues and fluids. In the cells of various tissues, on average, its share is 10%, greatest number it in the bone and cartilage tissue(up to 40%), but its main volume is liquid medium: blood, lymph, tissue (intercellular) fluid.

Sodium is an essential cation (a positively charged ion) that performs the following functions:

• maintains normal osmotic pressure, which underlies the exchange between cells and tissue fluid;
• regulates the content and movement of water in the body;
• supports acid-base balance in organism;
• promotes normal functioning nerve cells, conductivity of an electrical impulse through them;
• ensures the constancy of the bioelectric potential of cells;
• enhances the effect of hormones, enzymes (adrenaline, digestive juices);
• ensures the penetration of glucose into cells - the main source of energy for metabolic processes.

Causes of sodium deficiency (hyponatremia)

Multi-year medical practice a sodium content standard has been established to ensure normal course life processes in the body. Since sodium from the kidneys is directly absorbed into the blood, its content in the blood serum is determined, and it is 135-150 mmol/liter. When the level is below 135, a state of hyponatremia develops, its causes may be the following:

• insufficient sodium intake into the body;
• large loss of sodium by the body;
• reducing its concentration due to excess liquid;
• improper distribution of ions between cells and tissue (intercellular) fluid.

Lack of intake from food and liquid

Under-salting food is not a cause of serious sodium deficiency because it is found in almost all natural products both plant and animal origin. Most common cause hyponatremia is caused by unjustified diets - starvation, distilled water, as well as ignoring doctors' recommendations to take mineralized water during the hot period of the year.

Important: You should not decide on various extreme diets on your own without consulting your doctor. For example, fasting today is seen as harming the body.

Sodium loss

Excessive loss of sodium by the body occurs, as a rule, along with fluid: with increased diuresis (kidney disease, diabetes), profuse sweating (in athletes, physical workers, at high temperatures) environment), with diarrhea and vomiting, with extensive burn surfaces (loss of tissue fluid). Hyponatremia is also caused by the use of diuretics, for example, for weight loss.

Decreased concentration

The absolute amount of sodium in these cases does not decrease, but its concentration in the blood decreases due to increased dilution with water. This happens when excessive consumption fluid, with fluid stagnation due to cardiac, renal or liver failure, with hormonal deficiency thyroid gland and adrenal glands, as well as the pituitary gland.

Redistribution of sodium ions

A decrease in sodium concentration in tissue fluid and blood (as well as) due to its increase inside cells is observed when oxygen starvation, in case of intoxication (in particular, alcohol), in case of disruption of the processes of regulation of ion exchange by nervous system(for brain diseases - tumors, meningitis, encephalitis, trauma, stroke).

Types of hyponatremia

Since sodium is always associated with fluid, there are 3 forms of hyponatremia, depending on the water/sodium proportions:

1. Hypovolemic - lack of sodium and water at the same time, this happens with excessive fluid loss.
2. Normovolemic (isovolemic) - the absolute amount of sodium is normal, but it is relatively less due to the increased volume of fluid, this happens when it is retained in the body, with a large intake of fluids.
3. Hypervolemic - sodium actually contains more than normal, but the excess fluid is much greater, and as a result, the sodium concentration is reduced, this happens with cardiac decompensation, liver cirrhosis, and hormonal disorders.

Clinical symptoms of hyponatremia

In most cases, a decrease in sodium concentration in the blood does not cause any symptoms, and is often detected only during laboratory testing. This happens during medical examinations among athletes, among people doing heavy physical labor, or among adherents of a starvation diet. As a rule, in these situations it is temporary and can be eliminated by simply normalizing the diet and drinking regime.

In other cases, when hyponatremia is persistent and caused various diseases, she has characteristic symptoms, depending on the speed of development:

• with an acute lack of sodium, headaches, dizziness, general weakness, convulsions appear, coma and even death may develop;
• for chronic gradual development sodium deficiency is characterized by decreased blood pressure, muscle and general weakness, dry and sagging skin, digestive disorders, bad dream, nervousness, there may be disturbances in reflexes, orientation and even mental disorders.

Hypokalemia ( reduced content potassium in the blood) is a very unpleasant disease. Potassium is the most important element found in human cells. At least 2% of potassium enters the bloodstream, and the slightest decrease in its level negatively affects health. Symptoms of hypokalemia range from fatigue to pulmonary paralysis.

IN human body about 100 g of sodium is concentrated. 30-40% of this mineral is found in bones and cartilage. 50% contain intercellular fluids. The cage contains the remaining 10%.

Sodium in the human body maintains water-salt balance and regulates neuromuscular activity. Thanks to it, all substances in the blood are maintained in a soluble state. Responsible for delivery various substances to organs and participates in muscle contractions.

Sodium is absorbed into the human body by almost 100%. It can be absorbed through the pulmonary epithelium and skin. Absorbed thanks to vitamin K and vitamin D.

Let's take a closer look at the functions of sodium in the human body.

The role of sodium in the human body

• When interacting with chlorine, it helps retain liquid in blood vessels and prevents it from penetrating into nearby tissues.
• transports blood sugar to all cells of the organ;
• takes part in muscle contraction;
• promotes vasodilation;
• transports various substances across cell membranes nutrients, for example, amino acids, glucose, various inorganic and organic anions through cell membranes.
• transports carbon dioxide;
• influences protein metabolism in the body;
• participates in the synthesis of gastric juice;
• regulates excretion various products exchange in the kidneys;
• stimulates the production of pancreatic enzymes and salivary glands,

Symptoms of sodium deficiency

Signs of a mild sodium deficiency

• sudden mood changes;
• memory impairment;
• loss of appetite;
• slowness;
• dizziness;
• fast fatiguability;
• nausea;

Severe symptoms of sodium deficiency

• violation of movement coordination;
• vomit;
• muscle weakness;
• convulsions;
• seizures;
• coma.

Why might the body lack sodium?

Lower sodium levels may help

• diarrhea;
• vomit;
• heart failure;
• kidney and liver diseases;
• use of certain medications;
• drinking very large quantity water;
• drug use;
• dysfunction of thyroid hormones;
• intensive physical exercise;
• very hot weather;
• insufficient food intake;
• traumatic brain injuries;
• excess and potassium;
• prolonged contact with sea ​​water;
• lack of chlorine and vitamin D in the body.

Excess sodium in the body

Excess sodium is also undesirable for the body. The kidneys especially suffer from this, since they have to remove its excess content.

At large doses sodium, fluid accumulates in the body, causing swelling in the muscles. It also increases blood pressure, and the heart suffers accordingly. Moreover, sodium displaces such no less useful minerals, like potassium, calcium, magnesium.

How much sodium does the body need?

According to a study by the World Health Organization (WHO), the level of sodium consumption in the world is significantly higher than human biological needs. Therefore it is recommended daily norm consumption for adults should be 2 g sodium per day (5 g salt).

For athletes and people whose activities are related to physical activity, this dose can be increased to 3 grams. Children should not consume more than 0.3 g per day.

What foods contain sodium?

The main source of sodium is, of course, table salt. 100 g of salt contains approximately 40 g of sodium. A tablespoon of salt contains about 2 g of this element.

Quite a lot of sodium in foods such as sea ​​salt, soy sauce, brine, sauerkraut.

Slightly less of this mineral in rye bread, hard cheese, milk, chicken eggs, beef.

There is some sodium in seaweed, crabs, carrots, beets, chicory, and celery.

Table of sodium content in foods

Meat products

Fish

Vegetables and greens

Cereals and legumes

Dairy

Eggs

Nuts

Fruits and berries

Sodium is a fairly accessible mineral - just eat salty foods. But you shouldn’t abuse it, everything needs to be done in moderation.

Sodium is a soft silvery-white metal that quickly oxidizes in air. Everyone knows natural compounds of this element are soda and table salt, and people knew about them already in ancient times. Other sodium compounds were obtained by scientists in the 18th century, and it was discovered as a metal in 1807. In some countries, sodium is called Sodium.

Sodium in the human body found in all fluids, organs and tissues: together with potassium, it is one of the most sought-after elements. Without it, normal fluid balance in the body is impossible; in the form of various salts it is part of the blood, lymph and digestive juices.

Sodium in foods

The main source of sodium for humans is table salt. An incomplete teaspoon of salt is enough to get almost the entire daily requirement of this element.

Sodium is also found in many foods: carrots, beets, crabs, oysters, artichokes, legumes, cereals, kidneys and animal brains, ham, seaweed, milk, cottage cheese, tomatoes and tomato juice. Among the herbs, celery, dandelion, and chicory contain small amounts of sodium.

There are many ready-to-eat foods that are quite high in sodium. These are ready-made brines, broths, sauces (for example, soy), seasonings, various canned foods; pickled and salted foods, including homemade preparations; cheese, especially processed cheese; sausage and sausage products; salted nuts, crackers, chips and other snacks; sodium food additives – flavorings, raising agents and preservatives.

When most of these foods are present in a person's diet, there simply cannot be a lack of sodium as such - rather, you can get an excess of sodium. In such cases, you should calculate the sodium norm and try to salt your food less - this is especially true for people prone to edema, cardiovascular diseases, liver and kidney diseases.

Daily sodium requirement

A person’s daily need for sodium is usually fully satisfied and even exceeded, since most of us consume enough table salt: after all, we are used to adding salt to any food, including those that already contain salt. A simple example: many people sprinkle a piece of ordinary bread with salt - it tastes better, but the bread already contains salt. The same goes for sandwiches: with cheese, sausage, caviar and other salty foods.

However, at the same time, it is believed that people who lose a lot of sodium through sweat or urine need to increase their intake: for example, athletes, or those who are engaged in heavy work. physical work– in a hot shop; In hot weather, the need for sodium also increases.

Sometimes a person needs up to 20 g of table salt per day, but here we are talking about extreme situations.

In general, there are no official standards for sodium consumption, but the following calculation is proposed: for every liter of water drunk - 1 g of table salt. Considering that most people are simply not accustomed to drinking enough water, we don’t need that much salt.

The role of sodium in the body

Once in the stomach, sodium immediately begins to be absorbed, but the bulk of it is absorbed in the small intestine.

Inside the cells there is little sodium - less than 10%, in cartilage and bone tissue - about 40%, and the main part - about 50% - is in the intercellular fluids.

Exactly at metabolic processes, intra- and intercellular, sodium performs important function: being the main cation (positively charged ion) of the extracellular fluid, this element maintains normal osmotic pressure and regulates the movement of water; normalizes acid-base status; regulates the excitability reactions of neuromuscular fibers. The electrolytic environment created by sodium along with chlorine and potassium is necessary for normal functioning nerve endings– it allows the transmission of weak electrical impulses, as a result of which it provides normal contraction muscles.

The constant bioelectric potential of cell membranes also depends on sodium - it preserves it and maintains it normal; influences the amount of vascular tone, depending on the condition of the vascular walls, as well as on the influences that are exerted on them from the outside.

Sodium also enhances the effects of adrenaline; together with chlorine ions, it promotes the formation of hydrochloric acid in the stomach, activates the activity of digestive enzymes and stimulates digestion.

Thanks to sodium, glucose, the main substance that supplies them with energy, enters the cells in a timely manner.

When the balance of sodium and potassium is disturbed, the constancy of osmotic pressure and fluid volume is disrupted. If the body begins to lose potassium, then it is necessary to reduce sodium intake and adjust the intake of both elements.

By retaining water, sodium prevents dehydration of cells, organs and tissues. If sodium is normal, then blood pressure will also be normal. With excess sodium, on the contrary, hypertension develops.

Lack of sodium in the body

Lack of sodium in the body can occur not only when it is insufficiently supplied with food, but also when excess excretion through the skin and kidneys, when it is lost due to food poisoning, accompanied by partial dehydration of tissues. Also, sodium deficiency can be caused by diets with low content salts, treatment with diuretics, diseases of the digestive tract.

The accumulation of water in the body can also cause hyponatremia, since sodium is “diluted” by water - while its overall amount may be normal.

If a person receives less than 0.5 g of sodium per day from food and water, this leads to the appearance of the following symptoms: the skin dries, its turgor is disturbed and elasticity decreases; frequent leg cramps appear; the person is thirsty, nauseated, and vomiting; blood pressure decreases; urine output may decrease.

On the part of the nervous system, drowsiness and apathy, confusion, imbalance when walking, fatigue, dizziness and hallucinations are noted. Memory deteriorates, mood often changes, the sense of taste and appetite is lost, muscles weaken and weight decreases, a person often suffers from infectious diseases.

The loss of sodium can be compensated for a long time by the body, thanks to the use of its accumulation in bone tissue. However, if treatment is not started in time, as well as if the body quickly and sharply loses this element, a person may die: increased breakdown of proteins will begin, osmotic pressure will decrease, the amount of residual nitrogen will increase and persistent depression will develop. In this state, to fatal outcome may involve administering a hypotonic or glucose solution to a person, or even consuming large amounts of pure water.

Excess sodium

At excess sodium Swelling occurs as water accumulates in the body. In this case, a person may show hyperactivity, become excitable and thirsty.

If a lack of sodium in the body can most often be caused by extreme conditions or disease, then its excess occurs mainly due to salt abuse, as well as due to dysfunction of the adrenal glands, diabetes mellitus and hypertension, disorders of the kidneys and water-salt metabolism, and these diseases also usually occur in lovers of salty foods.

Most people suffering from excess sodium tend to think that they are not consuming enough salt and are surprised when they are told to reduce the amount of salt in their diet. However, all the products we buy today almost always already contain salt - you just need to carefully read the ingredients on the packaging.

In fact, increasing the amount of sodium in the body is often easy, but decreasing it is difficult. To do this, you need to give up sausages, canned food and hot seasonings, and eliminate soda and baking powder from your diet.

If necessary, especially in patients with hypertension, kidney disease and cardiovascular failure, the amount of salt in the diet is sharply limited, and even a so-called “salt-free diet” is temporarily prescribed.

Gataulina Galina
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