Sodium is very important ion needed in our body for enzyme operations and muscle contraction. This is the very important electrolyte that helps in the process of osmoregulation and fluid maintenance in the human body. You may face various health-related problems due to sodium deficiency. Hence, it is very important to add it to your diet. This article will guide you regarding various foods high in sodium.
Sodium Deficiency Symptoms:
You may see the following signs and symptoms due to sodium deficiency.
- Vomiting
- Lethargy
- Weight loss
- Weakness
- Confusion
- Diarrhea
- Dizziness
- Headache
- Muscular irritability
- Low blood pressure
Few Health Benefits of Sodium:
Here are some of the health benefits of sodium. They are as follows:
- This is a very important mineral that helps in regulating fluid levels in the body. It also helps in maintaining water balance in the body.
- It can prevent sun stroke.
- It helps in proper functioning of the brain.
- It provides anti-aging effects to your skin.
- It can eliminate excessive carbon-dioxide from the body.
- It plays a major role in maintaining the heart health.
- It helps in maintaining the positive as well as negative ions in the body.
Recommended Dose of Sodium:
A healthy adult must consume around 1,500 mg of sodium on a regular basis. On the other hand, healthy children need around 1000-1500 mg of sodium. Also, remember that adults must not consume more than 2300 mg of sodium that is approximately equal to one teaspoon of salt. If you take it more amounts, then that may lead to Tolerable Upper Intake Level (UL). Though, athletes need sodium in high amount as they lose it in a large quantity while running and performing physical exercises in the form of sweat.
List of Foods High in Sodium:
Here is the list of the foods high in sodium. You may add them to your diet to get various health benefits from them.
1.) Beets High in Sodium:
You get around 65 milligrams of sodium from beets. Both red and gold beets are very vibrant root vegetables that can be a great salt substitute. You may simply bake them with potato chips and eat them. You may also blend them and drink their juice. These vegetables can be used for preparing pasta and salads. So, add them to your diet, as they are best foods high in sodium.
2.) Seafood (Rich Source of Sodium):
There is a variety of seafood that provides amazing health benefits. They are very important for our health. Moreover, they are great foods high in sodium. So, add them to your diet. Some of the best seafood high in sodium are cod, shrimps, octopus, mussels, crabs, lobsters, squid, oysters and many more. Also, sea vegetables like seaweed and wakame taste really good and they are the richest sources of sodium mineral.
3.) Dairy Products (Good Sources of Sodium):
Dairy products are one of the best sources of sodium. Some of the dairy products even contain salt and preservatives in them that can increase the level of sodium in it. So, add dairy products like milk, curd, buttermilk, and cheese to your diet and get various health benefits from them.
4.) Fruits (Good Source of Sodium):
Some fruits are amazing sources of sodium. Fruits like watermelon, grapefruit, banana, fresh and dry figs, plums, grapes, and cantaloupe contain the high content of sodium in them. You may even drink fresh fruit juices to get various health benefits from them. So, add them to your diet as they are one of the best sources of foods high in sodium.
5.) Spices:
Few spices contain a large amount of sodium content in them. These spices not only add taste to different recipes, but they even provide an adequate amount of sodium to your diet. So, add spices like cloves, chili powder, mustard, cumin, celery seeds, coriander leaf, mace, curry powder, and onion powder to your diet. They will not only enhance the taste of food, but they will also provide sodium in your body.
6.) Meat High in Sodium:
Meat is a rich source of sodium. Though they serve a little bit of fat to your diet, but you may get a good amount of sodium from it. Even salt is used to preserve them. So, add meats like lamb, ground beef, bacon to your diet. It is one of the best foods high in sodium.
7.) Carrots and Celery (Rich Source of Sodium):
Every large carrot and a large stock of celery contain around 50mg of sodium in it. They are crunchy and they can be added to various recipes and salads. You may even use salt-free celery to boost the taste of baked chicken and green beans. Both these vegetables provide the same flavor as in stews and soups. So, add them to your diet to get various health benefits from them.
8.) Beverages:
Few beverages contain a high content of sodium in them. But, it is very important to take them in a limit as they also contain a good amount of caffeine in them. So, drink beverages like tea, beer, coffee and wine. They are one of the best foods high in sodium.
9.) Salt High in Sodium:
When it comes to sodium mineral, then it is really important in various chemical reactions in the body. When it comes to sodium rich foods, the nobody can forget the name of salt as it is the greatest source of sodium mineral. So, add salt to different foods and recipes and consume it on a regular basis so that you don’t suffer from sodium deficiency. Also, don’t consume salt more than 6 gram in a day.
10.) Star Fruit High in Sodium:
This fruit is also known as Carambola. It is loaded with antioxidants and vitamin C nutrient. This fruit is a great source of sodium as well. So, add it to your diet as it is one of the best foods high in sodium.
So, add above foods to your diet to get the proper amount of sodium. They are great natural dietary sources of sodium. So, simply eat them on a regular basis to get sodium.
