What is Sodium?
Sodium is a mineral and a nutrient, essential for living organisms, commonly found in table salt. Salt is formed when sodium (Na) and chloride (Cl) are joined together and create white, crystalline cubes also known as sodium chloride or NaCl [1].
What Does Sodium Do?
Sodium facilitates the absorption and transport of nutrients, the maintenance of blood fluids, and it transmits nerve impulses and allows the contraction and relaxation of muscles [1].
In the small intestine, for example, sodium helps absorb the chloride and water that carry both sugar and amino acids. It’s also part of the balance of electrolytes that maintains the correct charge of fluid outside and inside your cells, allowing your body to generate energy, and how electrical signals pass along nerves to the brain, and contract muscles and keep the heart pumping [1].
Sodium is also important in the function of your nerves and muscles. Foods and drinks provide sodium to your blood, and stools, urine and sweat take it away from the blood. Having the right amount of sodium is good for your health. Increased sodium consumption can cause your blood pressure to rise, and too little can lead to symptoms such as nausea, vomiting, fatigue and dizziness [2].
Which Foods are Low in Sodium?
For a healthy and balanced diet, especially for people with high blood pressure and heart disease, people need to avoid foods high in sodium. Here are some examples of foods low in sodium.
Fresh and Frozen Vegetables
Any fresh or frozen vegetables make a good choice. They’re naturally low in sodium and can be eaten with any meal. Be careful of canned vegetables too, which can have extra added sodium, along with high-salt salad dressings [3].
Fruits
Fruits are another healthy low-sodium choice:
- Apples
- Apricots
- Papayas
- Bananas
These fruits are not only low in sodium but also loaded with heart-friendly potassium [3].
Wholegrains
Whole grains and legumes tend to be lower in sodium than their more highly processed counterparts. Fruits, vegetables, whole grains and unprocessed meats are nutrient-dense, low in sodium and can easily be integrated into a low-sodium dietary pattern. Eggs, legumes, unsalted nuts and seeds, dairy products and a variety of herbs and spices are also allowed in a low sodium diet [4].
Finally, frozen and packaged meals that are low sodium are easily available; several companies offer meal plans with many meals containing less than 400 mg sodium per serving [4].
Are Spices Low in Sodium?
Spices and herbs can vary greatly in sodium content. Some spices are very high in sodium - these include celery seeds, cumin, coriander leaf, dill weed, cloves and especially parsley flakes contain 3 to 9 mg per 2 gm [5]. Numerous other spices and herbs can add flavour while sparing you salt. Indian curries are often full of exhilarating non-salt seasonings [6].
Some examples of spices that are generally low in sodium include fresh and dried herbs such as parsley, basil, thyme, rosemary, and oregano. Spices from seeds and bark can also be a good option: Spices like black pepper, cinnamon, cumin, and cardamom are typically low in sodium. Garlic and onion powder: These can be used as substitutes for garlic salt and onion salt, which are higher in sodium.
Additionally, there are spice mixtures that are created so as to retain the flavour profile in food, but at a lower percentage of sodium. For example, one such mixture reported in one study consisted of NaCl, KCl and monosodium glutamate that could be used in a garlic and salt spice mixture with reduced NaCl by 50% without compromising taste [7].
Besides, low-sodium options have become available with seasoning mixes combining the natural flavours of various herbs but lacking sodium or potassium chloride for a salt-flavour option [8].
But, be sure to read your labels, because sodium content can vary greatly among types and brands of spices and seasonings.