Understand Which 8 Sodium Rich Foods To Avoid In Your Diet

Sodium is a crucial ion in our body. Foods rich in sodium play an important role in various physiological functions within the body. So, what are sodium rich foods?

They are foods that contain a relatively high concentration of sodium, which is either naturally present or added during processing. For example, processed foods, pickled items, etc. 

The most common form of sodium that we use in our daily diet is salt. It has 40% sodium, and every gram of salt contains 0.4 g of sodium.

It is important to maintain a proper balance of this mineral in the body. Sodium deficiency can cause various health issues, and too much intake of sodium is also very harmful to the body.

Therefore, it is important to educate ourselves to maintain the required balance. In this blog, we will understand the importance of this mineral, its rich sources, and ways to maintain it.

What Is Sodium And Why Is It Essential?

Sodium is a mineral that acts as a substance, maintaining the flow of fluid in the body. It is also an important electrolyte for weight loss.

It plays an important role in the processes of osmoregulation and fluid maintenance, along with potassium. This keeps the body hydrated. Moreover, they ensure proper muscle movement and help to regulate blood pressure in the body.

Sodium is required to generate electrical signals that enable communication between nerve cells and other cells in the body.

It also plays an important role in maintaining the acid-base balance (pH) of body fluids. So, it becomes important for us to maintain a proper intake of sodium rich foods in the body.

Are You Getting Enough Sodium?

Sodium imbalances can occur if you are not taking an adequate amount. Let’s know what the symptoms and signs of sodium deficiency in our body are:

• Lethargy
• Dizziness
• Weakness
• Confused or forgetting things
• Continuous headaches
• Weight Loss
• Diarrhea
• Low Blood Pressure

Health Benefits Of Sodium

We understand the importance of sodium, which has a lot of health benefits. Here are some of the health advantages of sodium:

• This is a crucial mineral that helps the human body regulate fluid levels. It also helps maintain water balance in your body.
  
• Prevent sunstroke in the summer.
  
• Sodium also helps in the proper functioning of the human brain.
  
• This mineral also helps to provide anti-aging effects for your skin.
  
• Eliminate excess carbon dioxide from the body.
  
• It plays a crucial role in maintaining heart health.
  
• Maintain the positive and negative ions in the body.

What Are The High-Sodium Foods To Avoid?

Sodium is present in all types of foods. To reduce sodium intake, it’s important to be mindful of the foods that are often high in sodium. Let’s have a look and find out:

1. Sodium Rich Fruits

The fruit containing the highest sodium content is the Mammee apple (American fruit), a tropical fruit. These sodium rich foods contain about 127 mg of sodium in one fruit, or about 850 g of mammee apple.

Guava and apple skin contain about 45-50 mg of sodium per serving. Products made from these fruits, like applesauce, apple juice, dried apples, jams made from apples, and guavas, are also high in sodium.

2. Sodium Rich Vegetables

Celery (अजवाइन) and fresh beetroot (चुकन्दर) are two vegetables that have a high sodium content. One beet serving can have up to 60 mg of sodium, and a large celery can contain up to 70 mg of sodium.

And 100 gm of spinach can have up to 85 mg of sodium. Other sodium rich vegetables are radishes, cauliflower, and cabbage.

3. Sodium Rich Sauces

Different sauces have great taste and are high in sodium. The use of sauces as a dressing on salads can give you up to 10 to 15% of your daily sodium requirement with just 1-2 servings.

Teriyaki sauce (a mixture of soy sauce, ginger, and other flavorings, used in Japanese cooking) makes your food tasty. But one tablespoon contains 700 mg of sodium.

And on the other hand, your soy sauce, often used in Chinese dishes, contains 1000 mg of sodium. When added to other sodium rich foods, such as fish, it increases the sodium content many times. 

Moreover, consuming at least 2 tablespoons of barbecue sauce can mean ingesting about 300 to 320 mg of sodium. There are other sodium rich sauces, such as oyster sauce, fish sauce, and steak sauce.

4. Sodium Rich Pickles

Pickles play an important role in Indian dishes and are also rich in sodium. If you are Indian, then you must know that Indian kitchen shelves are stocked with at least a few varieties of pickles.

But always put a limit on your pickle consumption to a few times a week only. Olives, jalapeno peppers, cucumber pickles, pickled eggplant, and others are all high-sodium-rich foods. 

5. Sodium Rich Cheese

Most processed cheeses are high in sodium. Blue cheese, like Roquefort or Gorgonzola, can have a high sodium content. 1 tablespoon of these cheeses can have 200 mg of sodium content.

Feta cheese is a popular type of crumbly cheese. It also contains a high amount of sodium. 1 tablespoon of feta cheese contains 300 mg of sodium. 

While cottage cheese is a good source of protein, some varieties can have high sodium. So, choose a low sodium or salt free version of cottage cheese.

6. Sodium Rich Meat

Meats are natural sodium rich foods, but the actual sodium content can vary depending on the type of meat and how it is prepared. 

Processed meats like bacon, ham, sausages, and hot dogs are high in sodium due to the preserving and curing process. Their sodium content can range from 400 to 1500mg per 100 gm or more, depending on the specific brand.

Cured meat or smoked meat, such as deli meat or smoked salmon, can have more sodium in comparison to their fresh version. Canned meat, such as canned tuna or chicken, contains more sodium because of the added salt for preservation.

Processed chicken products, such as chicken nuggets, tenders, or other processed forms, have more salt to add flavor.

7. Sodium Rich Fish

Fish meat also contains a high rate of sodium. Fish like salmon, snapper, roe, mackerel, etc. are common fish varieties. These fish contain large amounts of sodium.

Other seafood also contains a good amount of sodium, for example, shrimp, scallops, oysters, crabs, lobster, clams, and mussels. Basically, all shellfish are rich sources of sodium.

Do you know that eating three ounces of lobster means you are consuming more than 400 mg of sodium? Also, canned fish and smoked fish are among sodium rich foods because of their preservation and cooking processes.

8. Sodium Rich Breakfast

Your ready-made breakfast cereal pack has a lot of sodium. Many portions of cereal can have up to 300 to 350 mg of sodium per serving.

Cereals like puffed wheat and puffed rice are free of sodium. If you love packed cereals for breakfast, then look for products that have a low-sodium content.

You can also mix up low and high-sodium cereals to achieve a balanced sodium diet in your breakfast meal.

Foods Low In Sodium

Only ignoring high-sodium foods is not going to help you maintain an adequate amount of sodium. Include foods low in sodium as much as possible.

• Fruits: Avocados, papaya, mangoes, carambola, pineapple, bananas, watermelons, and pears contain sodium in low quantities.
  
• Vegetables: Broccoli, carrots, bell peppers, onions, tomatoes, mushrooms, lettuce, cucumber, etc. have low amounts of sodium.
  
• Grains: Brown rice, quinoa, oats, barley, and whole wheat are low in sodium content, which can help in maintaining a good amount of sodium.
  
• Meat: Skinless chicken, skinless turkey, lean cuts of beef, and lean pork are low sodium options for non vegetarians.
  
• Fish: Freshwater fish and frozen fish such as cod, tuna, snapper, and flounder. They are not among the sodium rich foods, they have low sodium because of their freshwater habitat.
  
• Eggs: Eggs are naturally low in sodium. The sodium content in eggs is primarily found in the egg white and is relatively low.
  
• Dairy Products: Low fat or fat free milk and yogurt are options for low sodium foods.
  
• Legumes And Nuts: Kidney beans, black beans, chickpeas, lentils, peas, unsalted nuts, and seeds are low in sodium.
  
• Condiments and sauces: Mustard, vinegar, not sauce without added salt, tamari, or low sodium soy sauce are condiments that you can use in your dishes.
  
• Snacks: Unsalted popcorn, fresh fruits, and hummus with veggie sticks are good options for a low sodium snack and even weight loss.

What Is The Recommended Daily Allowance Of Sodium?

The recommended dietary allowance (RDA) for sodium intake is different among health organizations. Since dietary guidelines keep updating, it’s advisable to check for the latest recommendations from health authorities.

As per the dietary guidelines of the FSSAI in July 2023, the maximum recommended intake of sodium for the general adult population is 2000 mg per day, i.e., 5 gm of salt.

A person’s age, health, medications, and overall diet can all affect how much salt they need. You can consult with a registered dietitian for personalized information.

Check The Label

Processed and packaged foods, as well as restaurant meals, are among the sodium rich foods. So, reading food labels and choosing whole, minimally processed foods can help manage sodium intake.

Let’s understand how to read the label on packaged food.

• First, pay attention to the serving size, and then adjust the values if you are consuming a different amount.
  
• The % Daily Value indicates how much a nutrient in a serving of food adds to a daily diet. For sodium, a general guideline is that 5% DV or less per serving is considered low, while 20% DV or more is considered high.
  
• Along with sodium, look for ingredients related to sodium. Common sources of sodium include salt, monosodium glutamate (MSG), sodium nitrate, sodium benzoate, sodium bicarbonate (baking soda), sodium citrate, and sodium acetate.
  
• Remember that ingredients are listed in descending order by weight. So, if sodium or salt is listed near the beginning, the product may contain a significant amount.

Effects Of Too Much Sodium

Consuming too much sodium can have various adverse effects on health, particularly if it becomes a chronic issue. High sodium foods create an imbalance of fluids, causing cells to lose water. This can lead to cell shrinkage and dehydration.

Here are some potential effects of consuming more sodium rich foods:

• High Blood Pressure (Hypertension): One of the most well-established effects of high sodium intake is an increase in blood pressure.
  
• Cardiovascular Diseases: Persistently high blood pressure can contribute to coronary artery disease, heart failure, and other heart-related issues.
  
• Kidney Damage: Excessive sodium in the blood puts a strain on the kidneys, which leads to kidney damage over time.
  
• Fluid Retention and Edema: High sodium intake retains water, which leads to edema (swelling), particularly in the extremes.
  
• Stroke: High blood pressure can damage blood vessels, which increases the chances of stroke.
  
• Increases The Risk of Osteoporosis: High sodium content in the blood can leach calcium from the bones and increase the risk of osteoporosis.

General Guidelines For Cutting Down On Salt

Here are some general guidelines to help you cut down on salt in your diet:

• Eat a range of fresh fruits and vegetables in your diet. They are naturally low in sodium and provide essential nutrients.
  
• You have greater control over the ingredients when you cook at home. Use fresh, whole foods, and minimize the use of processed or pre-packaged items.
  
• Replace salt with herbs, spices, garlic, ginger, lemon, and vinegar to add flavor to your dishes.
  
• Pay attention to the sodium rich foods by carefully reading the food labels. Choose products with lower sodium levels.
  
• Gradually decrease the amount of salt you add to your meals. This allows your taste buds to adjust to lower sodium levels over time.
  
• Go for low-sodium or sodium-free versions of products like broth, soy sauce, canned vegetables, and canned soups.
  
• Restaurant and takeout meals often contain high levels of salt. When you are eating out, go for healthier options.

Bottom Line

Sodium is an important mineral that the human body cannot do without. But sometimes we do not realize that we are ingesting a high amount of sodium from packaged foods.

An excess amount of sodium in the body leads to so many health conditions, such as high blood pressure. High blood pressure weakens the heart over time, so always maintain your sodium intake.

Rather than eating foods that are high in sodium, it is right to maintain a balance or substitute them with a variety of fruits and vegetables. If you have a sodium deficiency, that can also be a problem.

So, it is important to maintain an adequate amount of sodium by consuming foods that have moderate amounts of sodium for all bodily functions.

Frequently Asked Questions

What Happens When You Eat High-sodium Foods?

Sodium rich foods lead to increased water retention, elevated blood pressure, and an increased risk of heart disease and other cardiovascular issues. Long-term overconsumption can cause kidney problems and fluid imbalances in the body.

Why Is It Crucial To Avoid Foods That Are High In Sodium?

It is crucial to avoid foods that are high in sodium because they increase blood pressure, which can lead to a major risk of heart disease, stroke, and other issues. Moreover, excess sodium can cause fluid retention and increase stress on the kidneys.

What Happens If You Don’t Have Enough Sodium?

If your body is not getting enough salt, then it can go into a state of hyponatremia. This condition occurs when the sodium in the human blood falls below the normal range of 135–145 mEq/L. 

What Happens When The Sodium Level Is Low?

Low sodium levels in the blood can lead to symptoms such as nausea, headache, confusion, seizures, and, in severe cases, can result in coma or death due to brain swelling.

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Disclaimer

This blog post was written to help you make healthy and better food choices. So, be aware and take care. The most important thing to consider is your health before starting a restrictive diet. Always seek advice from a doctor or dietitian before starting, if you have any concerns.

Eat healthy and live healthy. Enjoy a long, happy life.