The importance of salt can be extracted from the fact that it ignited a revolution to which we all owe our freedom. Sodium is an essential mineral that is substantially involved in enhancing many bodily functions. Salt is the major source of sodium in our body. Sodium is one of the most important electrolytes which is present in electro cellular fluid. These electrolytes play a crucial role in muscle contraction and proper functioning of enzymes. Sodium rich foods are those that are high in sodium content and can provide the benefits that are present in sodium. Some of these foods include table salt beetroot, buttermilk, olives, processed cheese, etc. These foods provide the body with the necessary sodium intake, the mineral which is essential for fluid maintenance and osmoregulation within the body. The desired intake of sodium should be limited to 2300 milligrams every day. Keep reading as we dive deep into the sodium rich foods and their health benefits.
What are Sodium Rich Foods?
Sodium rich foods are those that have a considerable amount of sodium content in them to fulfill the sodium requirement of our body. Sodium rich foods are essential to balance the electrolytes in our body along with helping in muscle contraction and operation of enzymes. There are certain foods which naturally contain sodium such as eggs and vegetables. The most common and direct source of sodium is salt which is 40% sodium and 60% chloride which is often externally added into various meals that we consume throughout the day. There are other various high-sodium foods which are actually good for health. Some of these include nuts, seeds & nut butter, fermented foods like kraut and kimchi, olives and canned seafood. These sodium rich foods have numerous health benefits such as regulating fluids, balancing ions, preventing loss of water, relieving cramps, promoting brain and skin health and so many others. The daily intake of sodium for an individual is medically recommended to be 2300 milligrams. However, this limit can easily escalate if one is in the habit of consuming processed foods since they contain an unnecessary amount of sodium.
20 Best Sodium Rich Foods
Sodium is just as important a mineral than any other which our body requires in order to perform certain essential functions. The mineral acts as an electrolyte and works with other electrolyte minerals like potassium, calcium, and magnesium which can help balance the water levels in our cells. This plays an important role in stimulation of nerve impulses as well as in contraction of muscles. The mineral also benefits heart health by regulating our blood volume and blood pressure. Consumption of sodium rich foods like beetroot, celery, canned meat or salad dressings can help with the functioning of these mechanisms. Below mentioned are some of the sodium rich foods that one can accommodate into their diet.
- Nuts, Seeds, & Nut Butter
- Fermented Foods
- Olives
- Canned Seafoods
- Cottage Cheese
- Canned Beans
- Vegetable Juice
- Canned Meat
- Soy Sauces
- Salad Dressings
- Soups
- Processed Cheese
- Celery
- Swiss Chard
- Beetroot
- Buttermilk
- Pickles
- Mac n’ Cheese
- Biscuits
- Tomato Juice
1. Nuts, Seeds, & Nut Butter
Nuts, seeds & nut butter are foods rich in sodium and have multiple health benefits which makes them safe to consume. Consumption of walnuts can help increase good HDL cholesterol which tends to have a positive impact on blood sugar levels. People concerned with excess sodium intake can go for low-sodium or less-salted options. Nuts and seeds are also a good source of healthy fats, fibers, proteins, vitamins and minerals. These items contain unsaturated fats and various other nutrients which can protect the heart and also reduce the effects of diabetes.
2. Fermented Foods
Fermented foods like kimchi, kraut or kombucha come with a set of health advantages such as improving gut health, reducing heart related complications, aiding in digestion, boosting immunity and promoting weight loss. These foods are rich in gut-healthy probiotics and are also naturally salty. These are also foods that one consumes moderately in one-go which prevents the scope of excess sodium intake.
3. Olives
The delicious delight of olive is rich in Vitamin E and other antioxidants which makes them beneficial for the heart and in shielding against osteoporosis and cancer. The key component of the Mediterranean diet is olive oil which is extracted from the healthy fats obtained from olive. Olives are also foods rich in sodium naturally owing to their salty texture. One can consume olives in minimal amounts to suffice their sodium intake as well as other nutrients, for they come loaded with healthy fats, vitamins, minerals and phytonutrients.
4. Canned Seafoods
Seafoods are foods high in sodium naturally. However, canned seafood has added salt in them. Seafoods help improve helpful HDL cholesterol in the body which makes them heart-friendly. Further, they also contain Omega-3 fatty acids that have anti-inflammatory properties which have been known to help with osteoarthritis and promote joint health. The content of sodium in canned seafood is considerably high, however if you consume it moderately without intaking other processed and highly salted foods, your sodium intake wouldn’t escalate as such.
5. Cottage Cheese
In each half cup serving of cottage cheese, there’s around 400 gm of sodium present, which makes them yet another foods rich in sodium. It is always better to pair your cheese with some other fruits like berries or peaches and even nuts, making a smoothie out of these can also be a great option to increase the protein intake. Cottage cheese is also rich in calcium and protein as well as being relatively low in fat. To grow strong bones, Calcium rich foods are very essential. The various health benefits of cottage cheese are that they support bone health, provide essential amino acids which can further improve immune health and sleep, help control blood sugar levels and so much more.
6. Canned Beans
Canned beans are one of the best sources of plant-based protein. In just 171 gm of canned beans, there are 15.4 gm of proteins. These healthy delights are known to reduce the risk of heart diseases, type 2 diabetes as well as improve metabolism and brain function. The superfood is also one of the foods rich in sodium which makes them useful in fulfilling your sodium requirement along with getting your protein and fiber.
7. Vegetable Juice
Vegetable juice is another dish that falls in the sodium rich foods list. Vegetable juice comes packed with various essential vitamins, minerals and antioxidants which helps keep various chronic diseases at bay. They also help in improving brain health along with promoting skin and hair growth. On top of all, vegetable juice in nature are foods that are high in sodium which can be consumed on a regular basis to get yourself some healthy sodium.
8. Canned Meat
Canned meat is one of the foods high in sodium owing to their salt content. For instance, there’s around 500 mg of sodium present in 100 g serving of chicken. If one is concerned about limiting their sodium intake, they can opt for home-cooked meats which are also equally rich in other nutrients such as lean protein, vitamin B, vitamin D, calcium and iron. All of these help in muscle growth and overall well-being of one’s health. Consuming protein rich foods is crucial as protein is one of the most important nutreint as it helps with growth of muscles, tissue repair and so muvh more.
9. Soy Sauces
Sauces are often added into foods to jell up the extra flavor and texture to your meal. Soy sauce is one of the foods high in sodium substantially. Although the sodium content in soy sauce is way too high, if you limit your intake of processed foods. Soy sauce can benefit your health by improving gut health and reducing inflammation.
10. Salad Dressings
Salad dressing also falls in the category of foods rich in sodium as there is around 1000 mg of salt present per 100g serving. A sodium intake this high can have negative implications on one’s health. However, this sodium content can be reduced by adding less salt to the salad dressing. One better alternative is also to prepare salad dressing at home and choose from a variety of options ranging from olive oil, vinegar, lemon juice, pepper, salt and others.
11. Soups
Soups are fundamentally a healthy supplement to give to yourself as they have a high quantity of water, it can nourish the body cells and also freshen the skin. They are also foods high in sodium which makes them a great addition to your meals for healthy sodium intake. For instance, in 100 g serving of soups, one can intake 500 mg of sodium. However, this content can be customized by going for healthier alternatives such as home-made soups or low-sodium options.
12. Processed Cheese
Processed cheese is another item in the sodium rich foods list. Compared to regular cheese, they are higher on the salt content which makes them foods rich in sodium as well. As there are 1400 mg of sodium present in 100 gm serving of processed cheese. Cheese is a great source of calcium amongst all the dietary options as well as high in Vitamin B12 and protein. They are good for bone and dental health.
13. Celery
Celery is a great source of antioxidants and is also rich in fiber and other nutrients as well as being low in calories. Celery is one of the healthiest sources of foods rich in sodium as it is also a good source of some beneficial enzymes, vitamins C and K along with potassium and folate. The content of sodium in 110 gm serving of celery is 88 mg.
14. Swiss Chard
The leafy green delight of swiss chard is packed with a bundle of essential nutrients, vitamins, and phytochemicals. These veggies are also exponentially rich in flavonoid antioxidants, vitamins, calcium, and iron. Swiss chards is another one of the items that falls in the category of foods rich in sodium containing 77 mg of sodium in 36 grams of serving. The presence of Vitamin K makes Swiss Chard beneficial for bone health whereas the Vitamin A boosts skin and vision health. Leafy greens are also high in Vitamin C and Vitamin C Foods can boost immunity, enhance eye, heart and skin health.
15. Beetroot
Beetroot is one of the best sources of sodium rich foods as it is also equally rich in potassium. Consuming foods that are rich in both potassium and sodium can substantially help neutralize sodium and reduce its adverse effects on the body. Beetroots are loaded with essential nutrients of fiber, folate (vitamin B9), manganese, potassium, iron, and vitamin C. The numerous health benefits of beetroot includes improving blood flow, reducing blood pressure along with boosting eye, skin and hair health.
16. Buttermilk
Buttermilk is one of the healthiest sources of foods rich in sodium. Along with being hydrating and cooling in nature, one full cup serving of buttermilk contains 363 mg of sodium. This can effectively help with water retention in your body and regulating blood pressure. Apart from being high in sodium rich foods list, buttermilk also comes with the complimentary combination of sodium and potassium.
17. Pickles
Pickles are the salty and spicy delight prepared through fermentation which essentially makes them rich in probiotics. Fermented foods are considerably good for gut health. Pickles are also one of the best foods rich in sodium with 143 gm of pickle containing 1,251 milligrams of sodium. When pickles are made out of certain fruits and vegetables they come with the additional benefits of antioxidants.
18. Mac n’ Cheese
When consumed in moderation, mac and cheese can be a healthy delight. The salted cheese in the dish comes loaded with plenty of sodium content, as 100 gm serving of the dish contains 350 mg of sodium. Cheese is a great source of protein and calcium which promotes bone and dental health. The pasta in the dish is rich in fiber and energy-producing carbs.
19. Biscuits
Mainly consumed as a sweet delight, to your surprise, biscuits are also rich in salt and sodium content. For instance, one single salted biscuit can consist of around 800 mg of sodium. When consumed lightly, biscuits can fulfill your sodium intake as well as bring a delicious treat. However, one should be careful with consuming too many of them to limit the sodium intake.
20. Tomato Juice
Tomato juice is another one of the healthy foods rich in sodium. In 100 gm of tomato juice, you can fill your body with 10g of sodium. The content of sodium is higher in tomato juices than actual tomatoes. The juice also comes with the benefits of Vitamin C which helps with preventing free radicals from the body along with reducing inflammation. They also come with zero cholesterol which can help maintain a healthy heart.
Health Benefits of Sodium Rich Foods
Sodium is one of the most important electrolytes which plays a crucial role in contractions of muscles and enzyme operations. The sodium rich foods give away various health benefits than just fulfilling the sodium requirement of the body. The various health benefits of sodium rich foods include regulating fluid, preventing loss of water, removal of excess CO2, promoting brain and dental health. Below mentioned are some of the vital health benefits that can be extracted from foods rich in sodium.
1. Balances ions
The mix of sodium and bicarbonate helps exponentially in maintaining a correct balance between negatively and positively charged ions. The charge differential throughout the cell membranes is maintained via sodium which further allows the cells of the nerve to send messages while also assisting with muscle contraction.
2. Prevents cramps
Dehydration and disbalance in electrolytes are the major reason for muscle cramps. Dehydration is a common problem during the scorching heat of summers. During dehydration, sodium rich foods are the ones that can help with the same as well as with muscle contraction.
3. Regulates fluids
Sodium rich foods have another health benefit of regulating fluid. The pumping of fluids into the body is assisted through sodium. The fluid movement through permeable membranes to areas with high salt content is facilitated through sodium thus making it an important mineral along with chlorine in preventing the loss of water from the human body.
4. Removes excess Co2
Along with helping in muscle contraction and prevention of cramps, sodium rich foods also significantly help with removal of excess CO2 from the body. When the lungs can’t remove excess carbon dioxide from the system, it can give way to the problem of respiratory acidosis. Foods high in sodium or fluids can all help with removal of excess of carbon dioxide that gets accumulated in the human body.
5. Improves skin and teeth
Improper cleansing of the teeth can give rise to plaque, odor and other dental complications. Sodium can act as a great cleanser for teeth and mouth. Sodium rich foods like salt can be used as a cleansing element for your teeth and mouth. Free radicals are the bane that can make the skin appear dull. A lot of people use anti-ageing creams to make their skin appear bright and youthful. Sodium is one of the key components that can be found in most of these anti-ageing creams. Sodium rich foods can naturally help moisturize the skin and effectively help keep the early signs of aging at bay. Thus, you can consume foods high in sodium to bring some extra spark to your supple skin.
How to include Sodium Rich Foods in your Diet?
Sodium rich foods include beetroot, buttermilk, swiss chard, sauces like soy and tomato sauce, celery and so many others. There are also various health benefits that can be extracted from these sodium rich foods. Some of these include, maintaining the right balance between negatively and positively charged ions, regulating fluids, promoting brain health, preventing dryness, neutralizing toxins, relieving heartburn, helping with muscle contraction and more. There are various ways through which one can include sodium rich foods into their diet, one of which can be to increase our salt intake. However, not all of the salt intake options will be healthy. The various processed, packaged and excessively salted foods have high salt content which might fulfill the sodium content but it may not be beneficial for our health. Some of the healthiest ways are to consume foods high in sodium naturally such as, soups, sauces, and snacks; cheese and other dairy products; meat and poultry; seafoods; veggies like beets, celery or carrots.
What is the best time to have Sodium Rich Foods?
Most of the sodium that we consume is intaken as sodium chloride in the form of table salt. Processed foods are another main source that constitutes the overall intake of sodium. Some other sources of sodium rich foods include canned meat, canned beans, fish, eggs, olives, beetroot, buttermilk and so many others. There’s no designated time to consume Sodium Rich Foods, however the amount consumed is what’s important. For men and women 14 years of age and older and pregnant women, the Adequate Intake is 1,500 milligrams a day. To reduce chronic disease in men and women 14 years of age and older and pregnant women, the Adequate Intake is 2,300 milligrams.
Some Facts about Sodium Rich Foods
Fact 1: Table salt is the main source of dietary sodium.
Fact 2: Sodium-containing condiments and sauce are one of the prime contributors to our sodium intake, besides table salt.
Fact 3: Foods like milk, fish, vegetables and drinking water have natural content of sodium, although in very minimal amounts.
Fact 4: People who tend to retain sodium more easily stand at a higher risk of developing hypertension.
Fact 5: The adverse effects of sodium can be neutralized if one consumes foods rich in sodium and potassium. One can also consume Potassium rich foods for additional health benefits.
Expert Review on Sodium Rich Foods
Sodium rich foods are those that have sodium content in them, such as beetroot, buttermilk, Swiss chard, canned meat, canned beans, cottage cheese and others. There are also various health benefits that can be extracted from these sodium rich foods. Some of these include, maintaining the right balance between negatively and positively charged ions, regulating fluids, promoting brain health, preventing dryness, neutralizing toxins, relieving heartburn, helping with muscle contraction and more. The numerous ways to add sodium rich foods into the diet includes consuming foods high in sodium naturally such as, soups, sauces, and snacks; cheese and other dairy products; meat and poultry; seafoods; veggies like beets, celery or carrots.
References
Calliope, Sonia R., and Norma C. Samman. 2019. “Sodium Content in Commonly Consumed Foods and Its Contribution to the Daily Intake.” NCBI. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7020006/.
Keidan, Ilan. 2021. “Carbon Dioxide Elimination After Sodium Bicarbonate Administration as a Novel Method to Assess Cardiac Output: A Pilot Study.” NCBI. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8574226/.
“Physiology, Carbon Dioxide Retention – StatPearls.” n.d. NCBI. Accessed February 16, 2024. https://www.ncbi.nlm.nih.gov/books/NBK482456/.
FAQs
1. What foods are highest in sodium?
Smoked, cured, salted or canned meat, fish, Frozen breaded meats and dinners, such as burritos and pizza, canned beans, salted nuts are some of the foods that are highest in sodium.
2. Which food is best for sodium?
Foods that are rich in both sodium and potassium are considered the best, as it may help reduce the adverse effects of sodium. Some of these include beetroot and buttermilk.
3. Is Milk high in sodium?
The content of sodium is high in liquid and powdered whole cow milk, the content per portion of which is higher in liquid milk than in powdered milk.
4. Are eggs high in sodium?
The content of sodium in one boiled egg is 65 mg of which makes up for 4-5% of daily sodium intake. Hard-boiled eggs are considered comparatively low in sodium when consumed plain.
Related Posts
