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Sodium is very essential to the body and plays a crucial role in proper muscle and nerve function. However, it is very important that one regulates the Sodium intake as the consumption of high levels of Sodium on a regular basis could turn to become counterproductive and might lead to several complications. Some of the most common ones include elevated blood pressure, fluid imbalance and increased risk of cardiovascular ailments. However, having too little Sodium is equally harmful, and one should strike a proper balance to meet the daily dietary requirements.
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The recommended Sodium intake is 2,300 mg per day, and it is imperative that one takes all measures to regulate the Sodium intake below the recommended value. Sodium is found in almost every food, and one could easily exceed their Sodium intake just by having a couple of foods, and it is imperative that one follows a strict diet that has a low Sodium content. For example, one slice of regular cheese pizza has over 500 mg of Sodium, making you finish 1/5 of your daily Sodium intake within a matter of minutes.
Let us dive in deeper and look closer at the six most satisfying low Sodium snacks that you could add to your diet program to keep your Sodium levels in check.
#1 Roasted Chickpeas
Roasted chickpeas make a great snack and one could have it in the evening or could have it in small quantities throughout the day. However, ensure that you do not add salt to the snack.
Benefits: Being a very good source of dietary fibre, roasted chickpeas are great for improving digestion. They are very effective in reducing the risk of heart attacks and other cardiovascular ailments. Additionally, they go a long way in improving bone health, building muscle and recovery.
Nutrients: 100 grams of roasted chickpeas provides around 200 calories of energy along with 27 grams of carbohydrates, 9 grams of protein and 6 grams of fat. Furthermore, this food is a rich source of phosphorous, iron, copper, manganese and magnesium along with several vitamins including A, B6, E and K.
Quantity to be taken: 1 (150 grams) cup of roasted chickpeas.
#2 Raspberry Smoothie
Benefits: Raspberries are a rich source of antioxidants and play a crucial role in preventing cell damage. They are very effective in controlling blood pressure and contain good amounts of dietary fibre.
Nutrients: One serving of raspberry smoothie contains around 200 calories of energy, 25 grams of carbohydrates, 20 grams of protein and 3.5 grams of fat. Moreover, it contains tonnes of essential minerals such as phosphorous, calcium, manganese, magnesium and zinc along with vitamins A, C, D and B6.
Quantity to be taken: 1 glass of smoothie per day.
#3 Kale Chips
Kale chips are very low on calories and make a great addition to a low-carb diet as well.
Benefits: Kale is very effective in maintaining cardiovascular health and supporting eyesight. Additionally, kale chips are excellent for weight loss and also contain loads of antioxidants.
Nutrients: One typical serving of kale chips provide around 150 calories of energy. Kale chips are rich sources of vitamins A, E, C and K and many other essential minerals such as iron and magnesium.
Quantity to be taken: 1 cup per serving.
#4 Fruit Salad
Benefits: Having fruits on a regular basis reduces the risk of heart attack and other cardiovascular ailments. Furthermore, they contain good amounts of fibre, which aids in digestion. They also make a great addition to a weight loss diet.
Nutrients: Fruit salad is a highly customisable diet, and one could experiment it out with a host of combinations. On an average, 100 grams of fruit salad contains around 50 calories of energy. Fruits contain loads of natural sugars and also a multitude of essential nutrients and vitamins required by the body.
Quantity to be taken: One cup of fruit salad.
#5 Almonds
Benefits: Almonds contain tonnes of antioxidants and play a crucial role in regulating blood pressure. Moreover, having almonds on a regular basis reduces hunger and helps you with your weight loss goals.
Also, read Proven Health Benefits of Almonds.
Nutrients: 100 grams of almonds contain around 600 calories of energy, 49 grams of fat, 22 grams of carbohydrates and 21 grams of protein while containing less than 2 mg of Sodium. Additionally, almonds are a rich source of Iron, Magnesium, Calcium and Potassium.
Quantity to be taken: 1/2 cup per day.
Alternatives: Walnuts, Cashew nuts
