The common salty foods most consumed are soy sauce, canned seafood, mustard sauce, delicatessen products, fruits such as olives and capers, cheeses, potato chips, white bread and high-fiber cereals.
Also salty foods are anchovies preserved in vegetable oil, canned cockles, salted herring, Serrano ham, jerky, salami, Iberian ham, smoked salmon and smoked bacon, among others..
Most of the salt ingested through these foods is added. Salt is an essential food for life that the body does not manufacture and must be supplied by food. It is an ancient condiment, traditional preservative of natural origin and normally used as an ingredient to enhance flavors.
The salt commonly used for seasoning is sodium chloride, whose chemical formula is NaCl. Both sodium and chloride are necessary to maintain the water balance in the body.
Salt can be lost due to excessive sweating, gastric problems (vomiting or diarrhea) or kidney problems. Salt loss due to dehydration in the body can have fatal consequences.
Excess sodium chloride in the diet is related to high blood pressure, one of the main cardiovascular risk factors.
In the Western diet, the amount of salt ingested is usually greater than what the body needs for its normal functioning.
The World Health Organization recommends adults an intake of no more than 5 grams (5000 mg) of salt per day, equivalent to one tablespoon of coffee. Those 5 grams of salt is equal to 2000 mg of sodium.
It is an emblematic condiment of oriental cuisine that originally comes from the fermentation of soybeans.
The low-cost commercial presentation is the product of chemical hydrolysis of defatted soybean meal, and contains caramel coloring, corn syrup, and other sweeteners. Soy sauce is the one with the highest salt content (14.5 g / 100 g).
Fish in its natural state is low in salt, but for its conservation it is salted and its composition increases in sodium.
Anchovies in oil have a high salt content: 9.3 g / 100 g of product. Canned cockles have 8.9 g / 100 g of product, salted herring has 6.62 g / 100 g and smoked salmon has 4.7 g / 100 g.
It is a sauce that serves as a condiment and is made from the seeds of plants of the genus Synapse.
Mustard is low in calories and does not contain cholesterol. Its salt content is 5.7 g / 100 g of product.
These three vegetables are produced by lactic fermentation and are presented candied in vinegar and brine..
Of these three foods, capers have the highest salt content: 7.52 g / 100 g. They are followed by olives with 5.3 g / 100 g; and the gherkins, with 3 g / 100 g
They contain practically no carbohydrates, except if a starchy ingredient was used in their preparation. They have a variable composition in water from 16 to 60 g per 100 g of food. In addition, they have between 13 and 20% protein and between 17 and 45% fat.
All delicatessen products contain high amounts of salt. Eating 100 g of serrano ham or jerky in a day exceeds the recommended sodium chloride intake value, since they contain 5.4 and 5.3 g of salt / 100 g.
Acorn-fed Iberian ham contains 4.9 g of salt / 100 g and smoked bacon contains 4.4 g NaCl / 100 g.
Although these edibles are not on the list of the most common salty foods, their contribution in salt to the diet is important.
The greatest nutritional interest of cheese is its contribution in calcium, in high biological quality proteins and, in some cases, in vitamins of group B.
The less mature the cheese, the higher its moisture content and the lower the percentage of calcium, protein and fat..
Not all cheeses have a high salt content. Those with a higher salt content are Roquefort (4.5 g of sodium chloride / 100 g) and blue cheese (3.5).
Other aged cheeses, such as Brie and cabrales cheese, contain 2.9 and 2.7% salt, respectively.
Crusts, cones and wheels are part of a wide range of fried products made from wheat or corn, which contain fat and salt and present different aromas: meat, bacon, onion, etc..
Its salt content is high: 3.1 g / 100 g in wheat-based snacks and 2.5 g / 100 g in the case of fried corn.
Its composition is approximately 6% protein, 43% fat and 51% carbohydrates. The sodium content is 885 mg, which is equivalent to 2.2 g of salt per 100 g of chips.
They are rich in carbohydrates (70%) and more than half of this value corresponds to dietary fiber. In addition, they have 9% fat and 21% protein. Its sodium content is 800 mg, which is equivalent to 2 g of salt for every 100 g of cereal.
Contains 650 mg of sodium; that is, 1.65 g of salt for every 100 g of bread. In addition, it contains 80% carbohydrates, 14% protein and 65% fat.
Instant noodles are one of the cheapest foods, and many like the taste of it. Each serving has between 0.75 to 0.95 g of sodium, this will depend on the brand and its flavor.
Nuts alone are a healthy snack, providing healthy fats, fiber, and protein. They themselves are sodium-free, but mixed nuts often add salt to it. The amount of salt will depend on the brand and the amount of fruit, but the slightly salty ones have approximately 55 mg of sodium per 100 g.
Spreads like margarine and peanut butter are foods that most people eat. They contain added salt; for every 100 g, peanut butter has 17 g of sodium, while margarine has 2 g.
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