Fruit And Vegetables Containing High Contents of Sodium A series of Presentation By Mr. Allah Dad Khan former DG Agriculture Extension KP Province and Visiting Professor the University of Agriculture Peshawar

HIGHEST SODIUM FRUITS AND VEGETABLES

Sodium is an essential nutrient required by the body for maintaining proper blood pressure and for providing channels of nerve signaling. Deficiency of sodium is rare, but can occur in people after excessive vomiting or diarrhea, in athletes who consume excessive amounts of water, or in people who regularly fast on juice and water. Over-consumption of sodium is far more common and can lead to high blood pressure which in turn leads to an increased risk of heart attack and stroke. SODIUM

The current percent daily value (%DV) for sodium is 2400mg, however, the American Heart Association recommends that people with high blood pressure eat less that 1500mg per day, or less than 3/4 of a table spoon of salt. Since sodium is required by all life to exist, it is naturally found in all foods and rarely does salt ever need to be added. Foods high in sodium include table salt, sauces, salad dressings, cured meats, bacon, pickles, bullion, instant soup, roasted salted nuts, snacks, fast foods, and canned foods. Below is a list of high sodium foods, for more, see the extended lists of high sodium foods by nutrient density, list of high sodium foods to boost sodium levels, and the list of high sodium foods to avoid.high sodium foods by nutrient densityhigh sodium foods to boost sodium levelslist of high sodium foods to avoid

Red and gold and with around 65 milligrams of sodium per beet, these vibrant root vegetables may become your favorite salt substitute. Simply slice and bake them to make stand-in potato chips, blend them and add them to homemade vegetable juice for a fresh take on the classic Bloody Mary, or roast them and add them to salads or pasta sauces for a bright, earthy kick. And in sum: don’t fear the beet. Use it to your cooking advantage (just wear gloves). 1.BEETS

There is a very good reason that celery and carrots make up two- thirds of a mirepoix, otherwise known as the holy trinity of French stocks. With 50 milligrams of sodium in both a large stock of celery and a large carrot, these vegetables provide that familiar savory flavor in soups and stews, without several pinches of salt. They’re a great crunch and salty bite to tuna and chicken salads. Roasted, boiled, or raw, celery and carrots are great kitchen staples to have on hand. As for seasoning, look for salt-free celery seeds to boost the salty taste in everything from baked chicken to green beans to homemade mac and cheese. 2. CELERY AND CARROTS

It’s common practice to save bones for soup and stocks, but when it comes to low-sodium cooking, don’t forget about the juices. Whether you are sautéing ground beef (75 milligrams per serving, raw) or cooking a lamb chop (around 65 milligrams per serving, raw), the leftover browned bits and meat oils can be recycled when cooking other ingredients. For example, instead of using oil or butter, sauté vegetables in a little bit of the cooked meat fat. Or, after slow- roasting chicken, remove the breasts and thighs from the Crock-Pot and add in beans or grains to soak up the meaty leftovers. 3.MEAT

Have you tasted sautéed spinach lately? When boiled without anything else, it packs 125 milligrams of sodium per cup and a powerful salty taste. And similarly, a cup of cooked Swiss chard contains more than 300 milligrams of sodium, providing another "salty" side dish. So when rounding out a meal, choose these greens to complement lower-sodium entrées. Use them in place of lettuce for a more surprising salad, or swap them in for basil to make a vitamin-rich and slightly "salty" pesto sauce. 4.SPINACH AND CHARD