What is necessary to know about salt and sodium content in foods


Sodium insalt is an important component of the fluid-and-electrolyte balance in the organism. Sodium is a component of salt; table salt is 40 percent sodium and 60 percent. 2.5g ofsaltcontains 1 g of sodium. Sodium keeps water in the organism. Kidneys under the influence of central nervous system regulate the content of sodium in the organism with the help of special receptors that react to the change of balance of the liquid environments in the organism.


Without a salt we cannot do anything when cooking. Somebody likes to put too much salt in food, others put a moderate amount. Excess daily - consume of sodium rises the blood pressure. High blood pressure impairs functioning of the heart, blood vessels, and kidneys. It is important that gustatory needs of a human correspond to the amount of consumedsaltthat is not dangerous for health. Except fromsalt, consumed in the ready-made foods, even fruit and vegetables contain sodium.

To satisfy human physical needs in sodium about 500 mg ofsaltor 1.5 g per day is enough. However, people in many countries all around the world consume much moresaltthan their organisms require. Unfortunately, the overuse of sodium has resulted in the human body's growing intolerance, negatively affecting the systems of the body.

In order to control the sodium intake, you should know what natural products contain sodium and in what amount. Then you can define how muchsaltyou can put into dishes in order to avoid the excess of sodium in the organism. When you buy off-the-shelf products in the shop, you can see the amount ofsaltwritten on the package. Usually it is the amount of salt per one portion. You should consider it when you control thesaltintake.

What foods are high in sodium?

What foods are high in sodium?Bread and Buns

First, you should pay attention to usual bread. It contains a great amount ofsalt. It is conditioned by the fact that in making breadsaltplays an important role in making dough. Food Standards Agency defined thesalt level in bread: there should be no more than 0.1 g of salt per 100 g of bread. But this amount ofsaltis also rather high, as it exceeds the daily norm of sodium. Except from bread, you eat other products too. Whole-grain bread contains lesssalt. It is preferable to eat whole-grain bread.

High content of sodium in foods

Donuts are usually high in sodium. 3.9 oz contain about 1259 mg of sodium. One donut with raisins and cinnamon contains 338 mg of sodium.

If you bake it yourself, one teaspoon will contain about 1259 mg of sodium.

Puff pastry for baking, pumpkin, banana, coconut, and chocolate pies contain about 300 mg ofsodium in 4 oz. Dry corn bread mix contains 467 mg of sodium. Corn muffins (dry mix) contain 398 mg of sodium in one bun. Oatmeal with a few exceptions has a large amount of sodium. For example, 1 cupGolden Grahamscontain 359 mg of sodium.

One ounce of cheese, such as Parmesan, contains 454 mg of sodium, Roquefort about 513 mg, Romano 240 mg. Caviar is high in sodium.

Three ounces of a raw product contains 1871 mg of sodium.

Everybody knows sodium glutamate. A food additive is used in many products to enhance flavor. One teaspoon of sodium glutamate contains 492 mg of sodium.

If you are fond of hot dogs, sausages, or bacon, these are not safe. You should discover ways to cut back on sodium and salt in your diet. Three ounces of such products contain from 600 to 800 mg ofsalt.It depends on the product producer.

If you like salads, you should make them yourself. This way you can put the needed amount of salt. Most salads, depending on their kinds, contain from 210 to 510 mg ofsodium in foods.

High content ofsodium in foods: sauces, pastes, snacks.

Soups are even higher in sodium. One cup contains from 460 to 1259 mg of sodium, it depends on the soup type. Canned vegetables are not far behind the previously mentioned products in their salt content.

Canned haricots, beans, peas, spinach, Italian zucchini 1/2 cup of such products will add you from 250 to 500 mg of sodium.

Salt Substitutes

Golden GrahamsIn a supermarket you can find a product calledsaltwith low sodium content. This isa salt substitute. Salt substitute contains no sodium; the amount of sodium is substituted with potash chloride and magnesium. For example,salt substituteNu-Salt contains potassium chloride, flavoring, and argol. If you taste these products, you will find some difference in taste from usualsalt. For people who need to reducesalt intake, these products are good alternative.

Control of intake ofsodium in foodsis necessary for all people, as unsupervised intake of it leads to various diseases as a result. When you buy products you can read aboutsaltcontent of the product label. It is up to you to consume the product with high sodium content or not. A key to healthy eating is choosing foods lower in salt and sodium.