Sodium is a
mineral that helps nerves and muscles to function. With sodium you can have
too much of a good thing, so don't eat foods with a high sodium content.
Sodium is an
essential mineral which is present in the fluid around cells, in our blood
and our bones. With potassium, it controls the water balance in our bodies,
enabling cells to respond to stimuli and thus affecting the functioning of
our nerves and muscles.
The RNI*
for sodium for an average adult (not including pregnant or lactating
women) is 1600mg per day.
Consult your doctor before increasing intake of minerals, or changing
your diet in any way!
A
List of Rich Sources of Sodium
|
Sodium Rich Foods List |
Milligrams |
Portion |
|
Anchovies (canned) |
4000mg |
100g |
|
Cockles (boiled) |
3500mg |
100g |
|
Olives (brine) |
2200mg |
100g |
|
Bacon Rashers |
2000mg |
100g |
|
Salami |
1800mg |
100g |
|
Smoked Salmon |
1800mg |
100g |
|
Prawns (boiled) |
1600mg |
100g |
|
Savoury Rice |
1400mg |
100g |
|
Feta Cheese |
1400mg |
100g |
|
Danish Blue |
1200mg |
100g |
|
Black Pudding (fried) |
1200mg |
100g |
|
Some Smoked Fish |
up to 1200mg |
100g |
|
Most processed foods / canned products |
up to 1000+ |
100g |
|
Processed Meats |
up to 1000+ |
100g |
|
Some Breakfast Cereals |
up to 1000mg |
100g |
|
Most other Cheeses |
up to 1000mg |
100g |
|
Bread |
up to 800mg |
100g |
|
Pastries |
up to 600mg |
100g |
Generally all natural foods such as fruits and
vegetables, are low in sodium. Whereas, all processed food products
are often high in sodium, this is mainly due to the addition of salt as a
preservative. Products like soy sauce, other sauces, powdered soups,
marmite, gravy, mustard, oxo cubes and many pickled products are very high
in sodium, however, they rarely contribute too much because they are usually
eaten in small quantities!
What if you're not getting sodium
from rich foods?
Sodium deficiency is very rare indeed because we get more
than we need from our diet. The few instances in which deficiency can arise
are dehydration brought on by strenuous manual work in high temperatures and
diarrhoea in babies. Some conditions such as meningitis, heart failure,
cirrhosis of the liver and kidney failure may cause a low sodium level but
this can be treated. Too much sodium can lead to high blood pressure and
inflammation of the kidneys, both of which can have life-threatening
consequences.
On average most people eat about half ounce, or 15 grams
of salt a day: half from processed foods, a quarter from cooking or at the
table and a quarter occurring naturally in food. In fact we only require
one-tenth of that!
Salt, in excess, is bad for you. Use less in cooking; try
alternatives for flavouring your food at the table; cut down on salty snack
foods; reduce the amount of salted meat and fish that you eat; and use less
tinned and packet soups.
Who Needs sodium?
We all need salt but we must ensure that our intake is
moderate. It is particularly dangerous for babies.
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