Sodium is an important mineral that helps regulate the fluids in your body. It also helps with the transmission of nerve impulses and muscle contractions. Too much sodium can be dangerous to your health, leading to high blood pressure, heart disease, and stroke.
However, you also need some sodium in your diet to stay healthy. The American Heart Association recommends that adults consume no more than 2,300 mcg of sodium per day. In this blog post, we will discuss 10 Nigerian foods that are high in sodium.
10 Nigerian Foods High In Sodium
Below are some common foods found in Nigeria that are high in sodium.
1. Suya
Suya is a very spicy and tasty dish that is made of skewered meat. It is one of the most famous Nigerian street foods.
Suya is made from skewered beef, chicken, or ram. It is very rich in sodium. Kilishi are also high in sodium.
2. Hot dogs
Hot dogs are a popular food ingredient sold in Nigeria. They are made from the meat trimmings of chicken, beef, or pork and are blended with other ingredients such as preservatives, spices, and coloring.
Hot dogs are packed with sodium. In fact, 100 grams of hot dogs contain 1090 mcg of sodium, which is 45% of the required daily intake (RDI) of sodium. Although there are some health benefits of hot dogs, they are not recommended for people who have high blood pressure.
3. Baked beans
Baked beans are another high-sodium food that is common in Nigeria. They are widely sold and used in preparing salads and stews.
In one can of baked beans, how will find about 430 mcg of sodium, which is 19% of the RDI for sodium — mainly from added salt. That makes them a food high in sodium.
4. Shawarma
Shawarma is a well-liked junk snack that is sold almost everywhere in Nigeria. It’s a garlicky Middle-Eastern dish that is served in a pita, romaine, cucumbers, tomatoes, and feta.
Shawarma has a very high sodium content. One serving of shawarma might contain over 356 mcg of sodium.
5. Tomato Paste
Tomato paste is concentrated tomatoes that have been cooked down had the seeds and skins strained out, and then cooked down some more until it becomes dense and paste-like.
They are readily available and popularly used for culinary purposes in Nigeria. However, tomato paste is high in sodium. In fact, 100 grams of tomato paste contains 59 mcg of sodium.
6. Pizza and Sandwiches
Pizza and sandwiches are two junk foods that are popular in Nigeria. Although they are delicious and loved by many, they are also very high in sodium.
7. Sardines
Although they may be expensive now, sardines are still one of the most widely eaten food ingredients in Nigeria. They are used for preparing a variety of dishes.
Sardines contain magnesium, potassium, and zinc. However, sardines are rich in sodium. One can of sardines contains 465 milligrams of sodium.
8. Biscuits
Most of the biscuits that are sold in Nigeria are usually high in sodium. Biscuits that are made from frozen or refrigerated dough may be particularly high in sodium.
It helps to read the labels and find out how much sodium is in each pack of biscuits. However, 100 grams of biscuits might contain over 500 mcg of sodium. Nevertheless, there are some healthy Nigerian biscuits you can eat.
9. White Bread
Most breads are typically high in sodium. However, white bread is common in Nigeria and also has a high sodium content.
In fact, 100 grams of white bread contains 491 mcg of sodium.
10. Instant Noodles
Instant noodles are another widely consumed food in the country. Nonetheless, they can be loaded with sodium.
A single serving of instant noodles contains from 400 to 1000 mcg of sodium, sometimes even more.
Conclusion
Even though sodium is a vital mineral for the proper functioning of your body, too much sodium isn’t good for your health, especially if you have high blood pressure. It is good to know the Nigerian foods that are rich in sodium, so you can make appropriate nutritional choices.
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