Sodium is a mineral naturally present in small amounts in many unprocessed foods, but it's also added to many processed foods as a preservative and flavor enhancer. Most table salt is sodium chloride, meaning salt used in cooking and food preparation is a major source of sodium in our diets.
Where is Sodium Found?
Sodium is ubiquitous in our food supply. Here's a breakdown:
- Naturally Occurring Sodium: Small amounts are found in unprocessed foods like raw meat and fish (30-150 mg per 100g). Fresh fruits and vegetables generally contain low amounts. For example, a half-cup of beets contains only 65 milligrams.
- Added Sodium: The majority of sodium in our diets comes from added sodium in processed foods. This includes:
- Processed Meats: Bacon, cold cuts, ham, sausage, etc.
- Canned Goods: Soups, vegetables, and fish.
- Convenience Foods: Many ready-to-eat meals and snacks.
- Salty Snacks: Chips, pretzels, and other similar items.
- Condiments: Soy sauce, bouillon cubes, and other flavorings.
- Bread and Baked Goods: Many breads and baked goods contain significant amounts of added sodium.
- High-Sodium Foods: Examples of foods very high in sodium include bouillon cubes (20,000 mg), soy sauce (7,000 mg), and various snack foods.
The Role of Sodium in Food
Sodium serves multiple purposes as a food ingredient:
- Flavor Enhancement: It enhances the taste of food, making it more palatable.
- Preservation: It acts as a preservative, extending the shelf life of many foods.
- Moisture Retention: It helps retain moisture in foods, preventing them from drying out.
- Curing: It's used in the curing process for meats.
- Thickening: It plays a role in the thickening of some food products.
Importance of Monitoring Sodium Intake
Most people consume much more sodium than is necessary for good health. Excessive sodium intake can contribute to high blood pressure and other health problems. Checking the Nutrition Facts label on packaged foods allows you to monitor your sodium intake.
References: The information provided above draws upon several sources including the FDA, CDC, and various health and nutrition websites, specifically mentioning the high sodium content in bouillon cubes, soy sauce, and various snack foods as well as the low sodium content in fresh produce and unprocessed meats and fish. These sources consistently emphasize that processed foods are a major source of excess sodium in the modern diet.
