Sodium regulates body water content and electrolyte balance. During exercise, when sweating is involved, sodium regulates the requirements for water and salts. Sodium is also involved in energy use and nerve function.
Sodium is a major component of salt. 1 g of salt contains 0.4 g sodium. When reading food packaging, to convert the sodium amount listed to salt multiply by 2.5.
High sodium intake is associated with high blood pressure, which is a risk factor for cardiovascular (heart) disease, particularly stroke. The effect of sodium on blood pressure varies according to age and each individual’s blood pressure.
RDI for Sodium (mg/day for NZ)
The Ministry of Health recommends New Zealanders limit their sodium intake to 2 grams a day. New Zealanders currently consume more sodium that is necessary for good health; most of this sodium comes from processed and ready to eat meals and foods.
Individuals can restrict their sodium intake by decreasing their intake of salty foods and by not adding salt during cooking or to a meal.
Bread and sodium
Salt is added to bread to enhance the flavour and aid in its processing. In recent years, New Zealand bread producers have lowered the amount of salt added to bread to reduce the sodium levels. Bread contains on average less than 550 mg sodium per 100 g. This is equivalent to approximately 1.4 g salt per 100 g of bread.
Breads containing soy and linseed targeted at women seem to contain lower levels of sodium, for example Molenberg Vital contains only 390 mg sodium per 100 g and Burgen Soy-Lin contains 366 mg per 100 g. The Vogel’s range also has lower sodium added, in the range of 380 mg per 100 g.