Sodium rich foods and their benefits

Kanak Kundlani

Have you ever wondered why salt is considered the most fundamental element of our food system? Well the answer is rather simple. Ever since the dawn of modern-day civilization, salt has been considered as an essential food source. That is because it contains a number of nutrients that are needed by the body to function properly. A majority of these nutrients are sodium, including iodine, iron and folic acid. With sodium being the primary element, salt serves as the main source of it. There are also a number of benefits of sodium, which can also be served well with sodium rich foods. Read on to know what they are. 

Sodium rich foods

Sodium is one of the most important electrolytes present in electro cellular fluid. It also plays a vital role in muscle contraction and operation of enzymes. Some foods high in sodium are – 

1. Beetroot

Raw beetroot contains about 64 mg of sodium, which can fulfill up to 9% of daily sodium intake that is needed. It is one of the most potent sources of sodium rich foods because it also contains potassium. Foods rich in sodium and potassium often help absorb the adverse effects of sodium on the body, by neutralizing it. It is a healthy yet useful choice of food since it also helps regulate blood pressure. Beetroot is also rich in folate, a vitamin that helps maintain skin, hair and eye health. 

sodium rich foods include beetroot

2. Baked beans

Not to be confused with canned beans, 100 grams of baked beans contain 422 mg of sodium in them. In addition to this, they are also rich sources of other necessary nutrients such as iron, zinc, plant-based proteins and fiber. 

3. Buttermilk

Known for its hydrating and cooling effect on the body, buttermilk is also one of the many sodium rich foods. One full cup of buttermilk can also provide you with 15% of daily sodium intake, 363 mg to be exact. The reason why sodium is important for your body is because it helps with water retention and also helps regulate blood pressure. Buttermilk also happens to be one of the foods rich in both sodium and potassium, nutrients that compliment each other.  

sodium rich foods include buttermilk

4. Olives

Each olive contains 60 mg of sodium, which is pretty good. And not just this, but olives are very versatile in themselves. From salads to sandwiches, and pizzas to platters, olives are a great addition to snacks and nibbles. They are also rich in fiber and aid digestion. Additionally, according to NCBI, olive oil also help lower  LDL cholesterol. 


As we spoke on sodium-rich foods and their benefits, we concluded that certain nutrients and minerals are necessary for the body to function. Apart from adding these foods to your diet to complete your daily vitamin intake, you can also rely on TrueBasics Advanced Multivitamin. Made from 23 essential nutrients, Advanced Multivitamin helps reduce fatigue by boosting energy. It also helps improve brain function, helps reduce stress and also aids better sleep. 

TrueBasics Advanced Multivitamin
Kanak Kundlani