What foods contain sodium: food list

2024 Author: Isabella Gilson | [email protected]. Last modified: 2023-12-17 03:14

What foods contain sodium? Practically in all. But the amount of this element in each food product is different. In our article, we will briefly talk about the characteristics of sodium, about what happens if it is in excess and deficiency in the body. Also consider foods containing sodium.

Characteristic

What is sodium? This is a macronutrient. It plays an important role in the normal functioning of the body.

Its natural compounds have been known since ancient times. But the abbreviation was proposed in 1811.

In terms of distribution, this occupies the 6th place among chemical elements. It is the main component of sea water. This macronutrient is part of all plant and animal organisms. At the same time, the percentage of the latter is higher.

The human body contains about 100 grams of sodium. This macronutrient is distributed throughout all organs and tissues. Half of the sodium is in the extracellular fluids. Remaining 50%found in tooth enamel and bone tissue.

The role of sodium in the body

Before you figure out which foods contain sodium, you need to identify the role of this element in the body. The normal functioning of the organism is impossible without it.

Sodium acts as a cation in the extracellular fluid. It is involved in many life processes, namely:

• stimulates the digestive system;
• participates in the transport of glucose, various aniones, carbon dioxide through cell membranes;
• participates in the regulation of water-s alt metabolism;
• activates digestive enzymes;
• reduces the risk of sun or heat stroke;
• ensures the smooth functioning of the kidneys;
• keeps fluid in the body, thereby preventing dehydration.

Gastroudenitis also requires foods containing sodium

Daily Value

Normal sodium intake has not been established by the authorities. There are different opinions on this issue.

Some experts say that children can take 0.3 g, and adults - one gram of sodium. Others increase the daily dosage several times.

If you have high blood pressure, you should limit your s alt intake

Causes of sodium deficiency

There will be a shortage of this element for the following reasons:

• Drink plenty of water.
• Very small (less than half a gram per day)dietary sodium intake. This can be seen with vegetarian and s alt-free diets.
• Long-term use of diuretics.
• Excess sodium excretion. This occurs during heavy physical exertion and in hot weather.
• Dehydration due to food poisoning, diarrhea.
• Chronic diseases of the intestines, kidneys, adrenal glands.

Deficiency symptoms

Symptoms of deficiency of this element are as follows:

• fatigue;
• loss of appetite;
• thirst;
• muscle cramps;
• weight loss;
• frequent infectious diseases;
• drowsy;
• decrease in skin elasticity.

Sodium deficiency leads to serious problems in the body. For example, a disorder of the central nervous system may occur. Also, the appearance of problems with the cardiovascular system is not ruled out. Therefore, it is worth knowing which foods contain the most sodium in order to replenish supplies when this macronutrient is deficient.

Symptoms of overabundance

There is an overabundance due to excessive consumption of table s alt or s alty foods.

Also, this can also occur with kidney disease, stressful situations and others.

Symptoms of excess sodium in the body:

• edema (they can be observed both on the limbs and throughout the body);
• excessive sweating;
• frequent urination;
• increased body temperature;
• thirst;
• allergy;
• hyperexcitability.

Excess of this macronutrient leads to fluid retention in the body, increases the risk of developing hypertension, stroke, and increased excitability of the nervous system.

Consequences of hypernatremia can be as follows:

1. Deposition of s alts in the joints. This leads to the development of osteoporosis.
2. The occurrence of kidney disease.
3. The appearance of stones in the kidneys, bladder.

Products

What foods contain sodium? This element is found in almost all foods. Its main supplier is, of course, table s alt. It contains forty percent sodium.

A teaspoon of table s alt satisfies the daily need for this element. It is advisable to use purified sea water. It retains biologically active substances.

Also sources of this macronutrient is mineral water.

What foods contain sodium other than table s alt? In seaweed. There is also sodium in sea delicacies such as shrimp, crab, mussels and lobster. There is also this element in oysters, crayfish and octopuses. Also in the fish there is this macronutrient. What species should be consumed to replenish sodium reserves? For example, it can be flounder, sardines, anchovies, bluefish, river carp, sturgeon and smelt. The above foods should be included two or three times in your daily diet.

What foods are high in sodium? In rye bread. This macroelement in it (in 100 grams) is 600 mg. In hard cheeses, there is also a lot of sodium - 1200 mg. Boiled and smoked sausages, sausages are also distinguished by a high content of this element. There is still a lot of it in meat and fish semi-finished products.

Also, a significant amount of this element contains legumes (for example, peas). In addition, it is found in chicken eggs, as well as cow's milk. There is also a small amount of sodium in cottage cheese and processed cheese.

Meats such as beef, veal and pork also have this element. Its amount in these products does not exceed 100 mg.

Carrots, beets, cabbage and tomatoes are also good for the body. These vegetables contain sodium. But the truth is that the amount of this macronutrient does not exceed 100 mg per 100 grams.

Offal also contains sodium. Therefore, if you are deficient in this macronutrient, add kidneys and brains to your diet. It may seem that they are not very tasty. But if they are cooked correctly, then every meat-eater will like such offal.

Sprats in oil are also rich in sodium. One hundred grams of them contain 520 mg of this element.

Sauerkraut (one hundred grams) contains about 800 milligrams of sodium.

Porridges also contain this macronutrient. What cereals does it contain? In buckwheat, rice, millet and oatmeal. In addition, it is available in pearl barley. True, in these cereals the amount of the element is very small (no more than 100 mgper 100 grams).

What foods contain sodium chloride? In green beans and hard cheeses. It is also found in rye-wheat bread.

Also, high sodium content is found in many ready-to-eat foods that have been obtained industrially. For example, these are dressings, ready-made soups, ketchups, sauces, canned food (both meat and vegetables), snacks (nuts, crackers and chips), seasonings, pickled and s alty dishes (for example, preparations, carrots and cabbage in Korean and others).

Note that in the preparation of these dishes, various kinds of preservatives are used that contain sodium (sodium sulfite, nitrite and others).

There are also home-cooked meals that contain significant amounts of s alt. These dishes include meat broths and various kinds of homemade preparations (for example, s alted or pickled foods). This kind of food can hardly be called he althy food.

What foods contain sodium and potassium? In potatoes, bananas and rye bread. Also, these elements are found in celery leaves and spinach.

Small conclusion

Now you know which foods contain sodium, a list of foods is presented in our article. We also talked about what happens with an overabundance or lack of this element. In addition, the causes of these phenomena were briefly considered. Therefore, if you have an excess of sodium, then you should limitconsumption of foods rich in this macronutrient. If, on the contrary, you have a deficiency, then you should fill your diet with food with sodium. Stay he althy!