Sodium-rich foods

Content:

• List of foods rich in salt
• Amount of sodium in food

Most foods naturally contain sodium in their composition, with meat, fish, eggs and algae being the main natural source of this mineral, which is important for maintaining the proper functioning of the heart and muscles.

However, it is industrialized foods, such as snacks or fast food, that have the highest amount of added salt and that greatly increases the damage to health, which can lead to high blood pressure or heart problems.

Although, the words sodium and salt are used synonymously, they do not mean the same thing, because salt is composed of the minerals sodium and chloride, and, daily, you should only consume up to 5 g of salt, which is the same as 2000 mg of sodium, corresponding to 1 full teaspoon. Learn more about sodium .

List of foods rich in salt

The main foods rich in salt are processed foods and include:

1. Processed meats , such as ham, bologna, bacon, paio, parsley;
2. Smoked meats and canned fish such as sardines or tuna;
3. Cheeses such as Parmesan, Roquefort, Camembert, Creamy Cheddar;
4. Ready seasonings such as arisco, sazón, ajinomoto, ketchup, mustard, mayonnaise;
5. Soups, broths and prepared meals;
6. Canned vegetables such as hearts of palm, peas, corn, pickles, mushrooms and olives;
7. Processed cookies and cakes , including salt water cookies;
8. Fast food, such as pizza or French fries;
9. Industrialized and snack foods such as chips, peanuts, kibbeh, pastel, kibbeh, coxinha;
10. Butters and margarines.

Therefore, to follow the recommendation of consuming up to 5 g of salt per day, it is important to avoid buying these foods, opting for fresh foods whenever possible.

Amount of sodium in food

The main natural foods rich in sodium are foods of animal origin such as meat, fish, eggs or milk, which should be the main source of sodium and, therefore, should be consumed daily, as they contribute to the proper functioning of the heart and muscles. The following table shows the amount of sodium in some natural foods:

Since foods contain sodium in their composition, you should avoid adding salt during cooking, as excess salt is very harmful to the body. Know the health risks of consuming too much sodium .