While most individuals are told to watch their intake, it still is essential to get some sodium in the diet. Sodium is the primary electrolyte that helps to regulate the extracellular fluid levels in the body and pump water into the cell. When the sodium balance gets disrupted (which works in conjunction with the mineral potassium), the body will not function as effectively, particularly where muscle reactions are concerned.

Sodium is also responsible for maintaining water balance and osmotic equilibrium. If you've ever noticed the number on the scale go up after eating a very high salt meal, this is likely why - you are holding extra water.

Most individuals regularly take in between 3000-5000 mg of this mineral daily so a deficiency is quite rate. For good health it's recommended to keep your levels somewhere below 2400 mg or less (particularly if you have problems with high blood pressure). Athletes however who do a great deal of sweating may need to bring this intake up slightly since salt is often lost in the sweat.

When too much of this mineral is consumed on a regular basis, hypertension and edema can result, which can then also lead to osteoporosis over time. Usually however, the body will excrete excess taken in through the urine so a small amount over the 2400 recommendation is nothing to get too overly concerned with.

Food sources high in this mineral include canned foods, cheeses, pickles, pretzels, processed foods, olives, tomato products and fast food meals.