Healthy Foods and Vitamins

Where are Sodium and Potassium Found in Food

Foods Containing Sodium and Potassium

Sodium constitutes 40% of the mass of table salt. It is also included in the composition of some preservatives and food additives. Below is an explanation of some foods high and low in sodium.

Where are sodium and potassium found in food

Foods High in Sodium

Canned foods contain high amounts compared to fresh foods, and the following points show foods high in sodium:

Ready-made sauces: which can be used to add flavor to cooked or fresh foods. Some types of sauces contain a high amount of sodium. This is explained below:

Canned tomato sauce: A quarter cup of canned tomato sauce contains 321 milligrams of sodium, equivalent to 14% of the daily requirement.

Ready-made salad dressing: Ready-made salad sauces can contain a high amount of sodium due to their salt content and flavoring substances added to them, such as: monosodium glutamate, disodium inosinate, and disodium guanylate.

A preliminary study published in the American Journal of Clinical Nutrition in 2015 showed that the average content of two tablespoons of salad sauces equals 304 milligrams of sodium,  which is equivalent to 13% of the daily need for it, so it is best to prepare these sauces at home using olive oil. Extra virgin and vinegar.

Meat products : Some types of meat and their products contain high amounts of sodium, examples of which include:

Cold meats and salami: Cold meats, or so-called luncheon meats, and salami contain a large amount of salt. They also contain preservatives and additives containing sodium.

For example, 55 grams of luncheon meats contain on average 479 milligrams of sodium, which is equivalent to 21. % of the daily need, while the same amount of salami contains 1,016 milligrams of sodium, equivalent to 44% of the daily need.

Dried and cured meats: Salt is used in large quantities in these meats to maintain their suitability and enhance their flavor. 28 grams of bacon contains about 620 milligrams of sodium, equivalent to 27% of the daily requirement.

Ready-made meat broth: On average, 240 milliliters of beef broth contains 782 milligrams of sodium, equivalent to 34% of the daily requirement.

Chicken and vegetable broth also contain amounts similar to meat broth, and you can choose types low in sodium, which can contain At least 25% less sodium than regular types.

Frozen shrimp: Salt is usually added to frozen shrimp to enhance its flavor, in addition to preservatives rich in sodium.

As 85 grams of frozen shrimp not covered with breadcrumbs contain about 800 milligrams of sodium, which is equivalent to 35% of the daily need, while fresh shrimp without adding salt and additives contains 101 milligrams of sodium, which is equivalent to only 4% of sodium. The daily need for it.

Canned meat: Canned meat contains higher amounts of sodium compared to fresh meat. A preliminary review published in the American Journal of Clinical Nutrition in 2015 showed that 85 grams of canned tuna contain, on average, 247 milligrams of sodium. That is equivalent to 10% of the daily need.

Baked goods: Baked goods do not generally contain very high amounts of sodium, but consuming them in large quantities may provide the body with a high amount of sodium. Below is an explanation of some baked goods and their sodium content:

Tortillas: Tortillas contain a large amount of salt and leavening agents, such as baking powder and sodium bicarbonate. 55 grams of tortilla bread contains 391 milligrams of sodium, equivalent to 17% of the daily requirement.

Salted biscuits (Pretzels): This type of baked goods is characterized by containing large grains of salt on its surface, which makes it a rich source of sodium, as 28 milligrams of it on average contain 322 milligrams of sodium, equivalent to 14% of the daily need.

Ready-made soup: Canned soup prepared in restaurants often contains a high amount of sodium, which is added in the form of table salt and a food additive called monosodium glutamate (Monosodium glutamate). One cup of canned soup contains approximately 700 milligrams of sodium, equivalent to 30% of the daily need.

Canned vegetables: Canned vegetables are high sources of sodium. Half a cup of canned peas contains 310 milligrams of sodium, equivalent to 13% of the daily requirement.

Filtering the canned vegetables and rinsing them with water for several minutes can help reduce the sodium content by 9-23%, and this percentage varies depending on the type of vegetable.

Half a cup of cooked beans with sauce and canned contains 524 milligrams of sodium, equivalent to 23% of the daily need. However, cooked beans cannot be washed with water. Because this will remove the sauce present with it.

Low Sodium Foods

The following points explain foods low in sodium, which can be considered nutritional alternatives to foods high in sodium:

Fresh and frozen meat. eggs . Milk, yogurt, and ice cream. Vinegar . Mayonnaise. Unsalted butter. Dried peas and beans as an alternative to canned ones. Fresh and frozen vegetables without sauces.

Most types of fresh, frozen, dried, and canned fruits. Low-sodium alternatives include the following products: peanut butter, noodles, tortillas, ready-made baked goods, canned vegetables, dried or canned soups or broths, oils and salad dressings, canned fish with the oil or water removed from the can, and cheeses such as ricotta and mozzarella. And low-salt canned tomatoes.

The following foods when prepared without using salt: rice, pasta, baked goods, popcorn , homemade soup, and all types of sweets.

Benefits of Sodium According to the Degree of Effectiveness

Reducing symptoms resulting from a lack of sodium in the blood: (Hyponatremia); It is a condition that occurs when the concentration of sodium in the blood falls below the normal level, which ranges from 135 to 145 mmol per liter. This can occur as a result of a group of health conditions and lifestyles, including the following:

Alleviating symptoms in patients with cystic fibrosis: People with cystic fibrosis lose salts through sweating three to four times more than people who do not suffer from this, and this loss increases in hot weather, the occurrence of infections, fever, and exercise , so Teenage cystic fibrosis patients need three teaspoons of salt daily instead of one spoon to reduce the risk of dehydration and increase fluid intake. Children need two teaspoons daily, and infants need a quarter of a teaspoon.

Possibly Effective

Improving kidney function: Giving sodium chloride solution orally or intravenously can help reduce kidney function deficiency caused by taking the antifungal drug Amphotericin B.

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khaliqalvi

I am Khaliq Alvi. Currently I am doing P.hd on Human Nutrition and Dietetics from Sorbonne University. Previously, I have also done masters in Molecular Nutrition and Food Technology.

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