Healthy Foods and Vitamins

Where is Sodium Found?

Sodium Sources

Natural sources: These are foods that naturally contain sodium, such as: vegetables, milk products , meat, and shellfish, It is worth noting that some milk products;

Such as cottage cheese, butter, and processed cheeses, such as American cheese and cheddar cheese, may be very high in salt, as approximately 28 grams of processed cheese contains 400 milligrams of sodium, while goat cheese, ricotta cheese, or fresh mozzarella cheese are a better choice for those with high levels of sodium. blood pressure; For example, 28 grams of fresh mozzarella cheese contains 175 milligrams of sodium.

Table salt: One teaspoon of table salt contains 2,325 milligrams of sodium, which is equivalent to 97% of the recommended daily amount of sodium.

Where is sodium found

Pickles: Pickles are foods high in sodium. One 10-centimeter-long piece of pickled cucumber contains more than 1,000 milligrams of sodium, and the amount of sodium in a small slice of it may reach 60 milligrams.

Processed and canned meats: such as cold meats, such as luncheon meat or turkey, and canned and processed meats such as canned chicken, canned tuna , and sausages, as these meats are usually high in sodium due to the addition of salt, preservatives, and flavor enhancers to them, so it is recommended to prepare the meat fresh. At home, or buy low-sodium products.

Canned vegetable juice: You should pay attention to reading the labels of vegetable juices, as even healthy types may contain large amounts of salt. Vegetable juice is considered low in sodium if one serving of it contains less than 140 milligrams of sodium. It is worth noting that a can of tomato juice that It weighs about 227 grams and may contain 700 milligrams of sodium, so making fresh tomato juice at home is a better option. One tomato contains only 11 milligrams of sodium.

Breakfast cereals: One cup of cornflakes contains more than 200 milligrams of sodium per serving, and biscuit and pancake mixes contain more than 800 milligrams per serving. Therefore, it is preferable to make biscuit mixes at home using low-sodium baking powder in addition to baking soda.

Condiments: such as salad sauces, dipping sauces, and other types of sauces. For example, one tablespoon of ketchup sauce contains 154 milligrams of sodium, while the same amount of soy sauce contains 1,000 milligrams of sodium. Therefore, it is recommended to choose low-salt or salt-free condiments. Of it, and use it in moderation.

Sodium is considered one of the necessary elements for all living organisms, and humans have known this for a long time. It should be noted that the human body contains about 100 grams of sodium inside it, but the body loses sodium through several ways:

Therefore, what is lost must be constantly compensated. This is because it is important for many body functions, including helping cells transmit nerve signals , and regulating water levels in the blood and various tissues. It is worth noting that the amount of sodium the body needs daily can be obtained from foods without the need to add more to it;

As the human body needs small amounts of sodium to perform its various functions, and consuming it in large quantities may raise blood pressure , which is a major factor in heart disease and stroke, and it should be noted that 90% of the sodium that a person consumes is Salt form.

How to Reduce Sodium Consumption

It is generally recommended to reduce the amount of salt consumed. This is considered a little difficult for those who are accustomed to the flavor of salt in food and do not find it palatable without adding salt to it. However, with the passage of time, their sense of taste adapts to low-salt food, and to reduce sodium consumption, some flavorings can be used.

Others during the preparation of foods such as lemon, ginger, curry, or fresh or dried herbs; Such as bay leaf, rosemary, and basil.

In addition, onions, garlic, and dry mustard can be used to add flavor to food instead of using salt. It should be noted that salt substitutes can be used, but a doctor must be consulted about this before using them.

Most fresh fruits and vegetables, and fresh frozen meats that have not had brine added to them, are low in sodium and can be eaten instead of processed ones.

It is also recommended to compare the nutritional labels of foods when shopping and choose those that contain lower amounts of sodium.

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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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