Sodium is an extremely important nutrient for the body for supporting blood pressure and for supplying channels for nerve signaling. Lack of sodium is scarce, but it can arise in people with uncontrolled diarrhea or vomiting, in athletes who drink more water than required, or in people who frequently abstain on juice and water. Overeating of sodium in the diet is routine and it can cause high blood pressure, where it can result in greater risk of heart attack and stroke.
The daily input of salt or sodium in our country is as high as 20 grams, in most cases, it is around 15 grams per adult. Sodium available in foods is not sufficient to encounter the daily requirement. Therefore, sodium chloride (NaCl) (salt) has to be added to the foodstuffs. Salt gives a mandatory amount of sodium needed by the body. Sodium is vanished in urine and especially in sweat as sodium chloride. It is an important element present in the cell as well as outside the cell.
In consideration, sodium is needed for life to survive. It is genuinely present in fruits and vegetables. Foods prominent in sodium take into account are table salt (common salt), soya sauce, salads, seafood, meat, bacon, pickles, milk products, instant soup, roasted nuts, fast foods, and canned foods, beverages, spices, star fruits.
Sodium is crucial for positive cellular functioning and for supporting fluid quantity in the body. Consume sodium in a required amount so that it can help you to stay healthy and by doing regular exercise in our day-to-day life.
17 Foods Rich In Sodium
Table salt is rich in sodium and it is one of the leading foods. Baking soda and baking powder are also rich in sodium. Its quantity is very dangerous for multiple chemical reactions in the body; so it’s very important to take the required amount for maintaining good health. The aggregate intake of salt is directly interconnected to the value of sodium. Salt carry both sodium and chloride. Completely packed salt can be purchased from the market or stores. It is apt for adults for not taking additional 6 grams of salt per day.
Seafood is amid the most excellent source of sodium in food. Cod, shrimps, mussels, crab, octopus, scallops, squid, lobsters, oysters, clams are extraordinary foods with good sodium in them. Greatest sources of sodium are seaweed and wakame (sea vegetable) which relish and appears like spinach. Some of the examples are salted mackerel fish, smoked salmon, salted cod, and smoked whitefish.
It is also called as Carambola, and it is rich in antioxidants and vitamin C. It has small quantities of citric acid, sugars, and sodium, and it is a wild fruit.
- Milk Products
A source of sodium also are dairy products like milk, buttermilk, curd, paneer, and cheese. Nowadays, protective chemical compounds are added not to decay milk products which have great amount of sodium.
Bacon, salami, and beef jerky have great amount of sodium due to the presence of preservatives. Examples are dried beef, turkey bacon, and salami.
A large amount of sodium is present in vegetables like potatoes, tomatoes, eggplants, mustard, turnip greens, spinach, swiss chard, peppers, collards, dandelion, and artichoke. The good amount of sodium present in these vegetables is determined by fulfilled soil in certain areas where they have been cultivated.
Fruits are other good sources of sodium. It has antioxidants, vitamins, and minerals, which are beneficial for our body in the proper dosage. Dried figs, olives, fresh figs, watermelon, grapefruit, plums, banana, grapes, passion fruit, and cantaloupe have good amounts of sodium. As well as, fruit juices like grape, orange, and pineapple, consist of sodium which is due to salt.
Spices like cloves, mustard, chili powder, celery seeds, cumin seeds, saffron seeds, spearmint, coriander leaf, dill, mace, curry powder, and onion powder contain sodium. Accordingly, daily usage of these spices supplies sodium to our body. Chervil, marjoram, tarragon, and thyme are dried herbs, whereupon these herbs hold the little portion of sodium.
Tea, coffee, black tea, beer, and wine, which contains the greater amount of sodium. Thus, the essential sodium is available to our body by consuming these beverages. Yet, little amount should be consumed because of the caffeine substance present in them.
- Coconut milk
It has sodium along with protein, fat, carbohydrates, and calories, and it is also attainable in coconut cream, dry mix, puddings, with an immediate mix of 2% milk.
Sodium is present in sauces like soy sauce, steak sauce, hot pepper sauce, and fat salad dressing. These are high in sodium and harmful to the body when consumed in higher quantities. Therefore, small amounts should be consumed.
Blue cheese, Romano, feta, and parmesan are a good sources of sodium.
Pickles like eggplant, Jalapeno peppers, and Sauerkraut are high in sodium content. Pickles should not be consumed more because it causes ulcers because of chili powder present in it.
- Instant Soups
Soups like onion, vegetable, chicken noodle soup, tomato soup, bouillon cube, and cream of vegetable soup have good amount of sodium.
- Roasted and Salted Nuts
Almonds, cashew nuts, sunflower seeds, pumpkin seeds, pistachio nuts are high in sodium when roasted. Nuts are good for health when consumed in a normal way instead of fried or roasted.
Sesame sticks, salted popcorn, salted peas soy chips, pita chips, and salted peanuts contain great sodium levels. Too much of consumption is very harmful to our body.
- Canned Vegetables
Canned vegetables like snap beans, tomato sauce, spinach, zucchini, asparagus, mushroom, peas, onions, sweet corn, and sun-dried tomatoes are good in sodium. All vegetable are food for health, therefore it should be cooked in the proper way and eaten.
Low intake of sodium causes hypernatremia, so it should meet our daily body requirements. Stay away from too high consumption of sodium to ward off health problems. Fresh foods or ingredients can be used with low or no added preservatives food. Instant foods like pasta, canned soups, frozen dinners, pudding, sauce mixes, and gravy bring an end to these products. Regularly observe the sodium content in food products and prior to buying it.