钠 sources: Where does all that sodium come from?

What’s the difference between sodium 和 salt?

钠 和 salt are often thought to be the same, but they’re not exactly. 钠 is a mineral that occurs naturally in foods or is added during manufacturing or both. Table salt is about 40% sodium 和 60% chloride.

Approximate amounts of sodium in table salt:

• 1/4 teaspoon salt = 575 milligrams (mg) sodium
• 1/2 teaspoon salt = 1,150 milligrams (mg) sodium
• 3/4 teaspoon salt = 1,725 milligrams (mg) sodium
• 1 teaspoon salt = 2,300 milligrams (mg) sodium

常见的钠源有哪些?

About 15% of sodium is naturally in some foods, including celery, beets 和 milk. Many people add it while cooking 和 eating. The additions only account for about 11% of total sodium intake. So even if you never use the salt shaker, you’re probably getting too much sodium.

钠 is often added in packaged 和 prepared foods, 比如罐头汤, lunch meats 和 frozen dinners — either as salt or other common forms of sodium such as baking soda.

Overall, more than 70% of the sodium we eat comes from processed 和 restaurant foods. It’s much harder to limit sodium when it’s already added before it’s bought. So choosing less-processed foods 和 making more meals at home are great ways to help control sodium intake. 进行比较也很重要 营养成分标签 和 choose products with the lowest amount of sodium you can find.

Other little-known places for sodium are in over-the-counter 和 prescription drugs. Check out the labels 和 ingredients in over-the-counter drugs. 处方药, ask your health care professional or pharmacist if the medication is OK for you to take.

注意食材.

钠有多种形式. Some of the more obvious ways it’s listed on nutrition labels are “salt,” “soda” 和 “sodium.” And sometimes, it’s hidden in multiple words that you may not recognize.

Ingredients that contain sodium include:

• 鸟苷酸二钠(GMP)
• 肌苷酸二钠
• 荷兰花
• 喜马拉雅粉盐
• 粗盐
• 味精(味精)
• 岩盐
• 盐
• 海盐
• 碳酸氢钠
• 硝酸钠
• 柠檬酸钠
• 氯化钠
• 二乙酸钠
• 钠erythorbate
• 谷氨酸钠
• 乳酸钠
• 十二烷基硫酸钠
• 焦亚硫酸钠
• 磷酸钠
• 磷酸三钠

Is sea salt or kosher salt healthier than table salt?

Foodies 和 chefs may prefer kosher or sea salts for their taste, texture or color. But table salt, kosher salt 和 most sea salts contain about 40% sodium. 海盐 may have some trace levels of minerals such as magnesium, 钾和钙, but you can get them from other healthy foods.

为什么食物里有这么多钠?

钠在我们的食物中扮演着许多角色. Adding flavor is its most common function. 钠 also keeps food safe as a preservative, enhances a food’s color or adds texture. For example, baking soda (sodium bicarbonate) helps bread 和 other baked goods rise. Even though sodium plays a key role in many foods, more salt is often added than is necessary. The good news is that many food companies 和 some restaurants are tweaking their recipes to reduce sodium.