What foods contain sodium? In almost all. But the amount of this element in each food product is different. In our article, we will briefly talk about the characteristics of sodium, about what happens if there is an excess and lack of it in the body. Also consider foods containing sodium.
Characteristic
What is sodium? This is a macro element. It plays an important role in the normal functioning of the body.
Its natural compounds have been known since ancient times. But the abbreviation was proposed in 1811.
In terms of distribution, this one occupies the 6th place among chemical elements. It is the main part of sea water. This macrocell is part of all plant and animal organisms. At the same time, the second has a higher percentage.
The human body contains about 100 grams of sodium. This macrocell is distributed over all organs and tissues. Half of the sodium is in extracellular fluids. The remaining 50% is contained in tooth enamel and bone.
The role of sodium in the body
Before you understand what foods contain sodium, you need to identify the role of this element in the body. The normal functioning of the body is impossible without it.
Sodium acts as a cation in the extracellular fluid. He participates in many life processes, namely:
- stimulates the digestive system;
- participates in the transport of glucose, various ananions, carbon dioxide through cell membranes;
- participates in the regulation of water-salt metabolism;
- activates digestive enzymes;
- reduces the risk of sun or heat stroke;
- provides uninterrupted functioning of the kidneys;
- retains fluid in the body, thereby preventing dehydration.
In gastrodenitis, foods containing sodium are also needed.
Daily intake
The rate of sodium intake has not been established by the authorities. There are different opinions on this issue.
Some experts say that children can 0.3 g, and adults - one gram of sodium. Others increase the daily dosage several times.
If you have high blood pressure, you should limit your salt intake.
Causes of sodium deficiency
There is a shortage of this element for the following reasons:
- Drinking plenty of water.
- Very small (less than half a gram per day) intake of sodium with food. This can be observed with vegetarian and salt-free diets.
- Long-term use of diuretics.
- Excessive excretion of sodium. This occurs during heavy physical exertion and in hot weather.
- Dehydration due to food poisoning, diarrhea.
- Chronic diseases of the intestines, kidneys, adrenal glands.
Deficiency symptoms
Symptoms of a lack of this element are as follows:
- fast fatiguability;
- loss of appetite;
- thirst;
- muscle cramps;
- weight loss;
- frequent infectious diseases;
- drowsiness;
- decrease in skin elasticity.
Sodium deficiency leads to serious problems in the body. For example, a disorder of the central nervous system may occur. Also, the appearance of problems with the cardiovascular system is not ruled out. Therefore, it is worth knowing which foods contain sodium the most in order to replenish reserves with a deficiency of this macrocell.
Symptoms of overabundance
An excess occurs due to excessive consumption of salt or salty foods.
Also, this can occur with kidney diseases, stressful situations and others.
Symptoms of excess sodium in the body:
- swelling (they can be observed both on the limbs and throughout the body);
- excessive sweating;
- frequent urination
- increase in body temperature;
- thirst;
- allergy;
- irritability.
Excess of this macroelement leads to the fact that fluid is retained in the body, the risk of developing hypertension, stroke, and increased nervous system excitability are increased.
The consequences of hypernatremia can be as follows:
- Deposition of salts in the joints. This leads to the development of osteoporosis.
- The occurrence of kidney disease.
- The appearance of kidney stones, bladder.
Products
What foods contain sodium? This element is in almost all food products. Its main supplier is, of course, table salt. It contains forty percent sodium.
A teaspoon of table salt satisfies the daily need for this element. It is advisable to use a purified sea. Biologically active substances are stored in it.
Also sources of this macrocell is mineral water.
What foods contain sodium other than table salt? In seaweed. There is also sodium in marine delicacies such as shrimp, crabs, mussels and lobsters. There is also this element in oysters, crayfish and octopus. Also in fish there is this macrocell. What types are worth consuming to replenish sodium? For example, it can be flounder, sardines, anchovies, bluefish, river carp, sturgeon and smelt. The above products should be included two to three times in your daily diet.
What foods contain large amounts of sodium? In rye bread. This macrocell in it (in 100 grams) 600 mg. Hard cheese also has a lot of sodium - 1200 mg. Also high in this element are boiled and smoked sausages, sausages. There is still a lot of it in meat and fish semi-finished products.
Also in significant quantities this element contains legumes (for example, peas). In addition, it is found in chicken eggs, as well as in cow's milk. A small amount of sodium is also found in cottage cheese and cream cheese.
Meat such as beef, veal and pork also have this element. Its amount in these products does not exceed 100 mg.
Carrots, beets, cabbage and tomatoes are also good for the body. These vegetables have sodium. But the truth is the amount of this macro does not exceed 100 mg per 100 grams.
Offal also contains sodium. Therefore, if you are experiencing a lack of this macronutrient, add kidneys and brains to your diet. It may seem that they are not particularly tasty. But if they are cooked correctly, then such meat products will appeal to every meat-eater.
Sprats in oil are also rich in sodium. In one hundred grams of them contains 520 mg of this element.
In sauerkraut (in one hundred grams) sodium is about 800 milligrams.
In cereals also contains this macro. What kind of cereals does it have? In buckwheat, rice, millet and oatmeal. In addition, it is available in pearl barley. True, in these cereals, the amount of element is very small (no more than 100 mg per 100 grams).
What foods contain sodium chlorine? In green beans and hard cheeses. It is also found in rye-wheat bread.
Also, a high sodium content is found in many ready-to-eat foods that have been obtained industrially. For example, these are dressings, prepared soups, ketchups, sauces, canned food (both meat and vegetable), snacks (nuts, crackers and chips), seasonings, pickled and salted dishes (for example, Korean-style carrots, carrots and cabbage, etc. )
Note that in the preparation of these dishes, various kinds of preservatives are used, which contain sodium (sodium sulfite, nitrite and others).
There are also home-cooked dishes that contain a significant amount of salt. Such dishes include meat broths and various kinds of home-made preparations (for example, salted or pickled products). Such food can hardly be called healthy food.
What foods contain sodium and potassium? In potatoes, bananas and rye bread. Also, these elements are contained in celery leaves and spinach.
Little conclusion
Now you know which products contain sodium, the list of products is presented in our article. We also talked about what happens when there is an overabundance or lack of this element. In addition, the causes of these phenomena were briefly reviewed. Therefore, if you have an excess of sodium, then it is worth limiting the consumption of foods rich in this macrocell. If, on the contrary, you have a deficiency, then it is worth filling your diet with food with sodium. Be healthy!