Natural Food Sources of Sodium:  

  • Barley
  • Beets (98mg/1 cup)
  • Beet Greens (76mg/1 cup)
  • Butter (117mg/1 Tablespoon)
  • Carrot juice (105mg/cup)
  • Celery (106mg/cup)
  • Celeriac (156mg/cup)
  • Cheese, Blue (396mg/oz.)
  • Cheese, Camembert (239mg/oz.)
  • Cheese, Cottage (910mg/1 cup)
  • Cheese, Feta (316 mg/1 oz.)
  • Cheese, Parmesan (454mg/1 oz.)
  • Cheese, Roquefort (513mg/1 oz.)
  • Dulse/Kelp  (429mg/2 Tablespoons)
  • Goat milk (122mg/ 1 cup)
  • Milk, Buttermilk (257 mg/ 1 cup)  

Compare the above list with foods prepared, processed or pickled with table salt: 

  • Anchovies 734mg/5 anchovies)
  • Arby’s Finger Meal 10.7 oz. (is this for kids?) (2240mg)
  • Bagels, 1 4-inch (475mg)
  • Bacon (194mg/ 1 oz.)
  • Bacon, Canadian (399mg/1 oz.)
  • Bologna (284-336mg/ 1 oz.)
  • Beef, dried (984mg/1 oz) –Note that unprocessed beef has about 15mg/ 1oz.
  • Berger King Whopper (1380mg) with medium fries for another (820mg)
  • Caviar (240mg/1 Tablespoon)
  • Corn, (Canned 360mg/1/2 cup) (Frozen       (Fresh 12mg/1/2 cup)  (Frozen 5mg/1/2 cup)  (Canned Cream Corn 400mg/1/2 cup)
  • Corned Beef (344mg/1 oz.)
  • Crab (237mg/1 oz.)
  • English muffin, whole wheat (420mg/muffin)
  • Ham (373mg/ 1 oz.) –Note unprocessed pork has about 18mg/ 1 oz.
  • Hot dog or hamburger bun (241mg/roll)
  • Hot dog (beef and pork) (504mg/dog)
  • Kentucky Fried Chicken, 3 Crispy chicken strips (1165mg)
  • McDonalds Big Mac (1100mg), Super Size Fries (390mg), Diet Coke (40mg)
  • McDonalds Happy Meal (with Cheeseburger (1040mg), with Hamburger (810mg) with Chicken McNuggets and Chocolate Milk (710mg)
  • Mixed nuts, roasted/salted, Kirkland (130mg/3 Tablespoons)
  • Pastrami (348mg/1 oz.)
  • Pickles (474mg/1 small pickle)
  • Pizza Hut personal pan Pepperoni Pizza (1661mg)
  • Ranch Dressing, 1 packet (480mg)
  • Sauerkraut (1755mg/cup)
  • Taco Bell Burrito Supreme (1210mg)
  • Tomato Juice or Vegetable Juice Cocktail (486mg/cup)
  • Wendy’s Baked Potato with Chili and Cheese (770mg) 

Other Sources of Sodium – Brand Names:

  • Celtic Sea Salt is a good natural source of sodium.  

Signs of Sodium Deficiency

  • Abdominal cramps
  • Anorexia
  • Confusion
  • Dehydration
  • Depression
  • Dizziness
  • Fatigue
  • Flatulence
  • Hallucinations
  • Headache
  • Heart palpitations
  • Impaired sense of taste
  • Lethargy
  • Low blood pressure
  • Memory impairment
  • Muscular weakness
  • Nausea and vomiting
  • Poor coordination
  • Recurrent infections
  • Seizures
  • Weight loss  

What Sodium Does

  • Necessary for maintaining blood pH
  • Necessary for maintaining proper water balance
  • Needed for stomach, nerve and muscle function  

Cautions & Comments About Sodium 

  • Excessive sodium intake can result in edema, high blood pressure, potassium deficiency, and liver and kidney disease.
  • A proper balance of potassium and sodium is necessary for good health.  Since most people consume too much inorganic sodium (in the form of processed table and sea salt), they typically need more potassium as well.  An imbalance of sodium and potassium can lead to heart disease.
  • Virtually all foods contain some sodium.  

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