I cibi più ricchi di sodio, quali sono?

cibi più ricchi sodio quali sonoIl sodio è un minerale e viene introdotto nel nostro organismo con l’alimentazione, sotto forma di cloruro di sodio (il comune sale da cucina) e attraverso alcuni cibi. Il sodio svolge diverse funzioni, regola, infatti, il volume dei liquidi nell’organismo, mantiene normale il ritmo cardiaco e favorisce i segnali elettrici presenti nell’organismo, consentendo ai muscoli di contrarsi e al cervello di funzionare. Questo minerale viene eliminato dai reni con le urine.

La carenza di sodio (iponatriemia) o viceversa, la sua presenza in quantità eccessive (ipernatriemia) non permette alle cellule di funzionare in modo corretto, comportando confusione, debolezza, gonfiore, letargia, convulsioni e coma. Secondo l’Istituto Nazionale di Ricerca per gli Alimenti e la Nutrizione (INRAN) più della metà del sodio è contenuto nei cibi conservati e precotti, mentre il 36% viene aggiunto con il sale da cucina o in tavola. Chiaramente, quello presente nei cibi freschi è molto meno (10%).

La quantità massima giornaliera consigliata è di 2 g, sebbene il consumo medio si aggiri intorno ai 4 g. A volte basta davvero poco per raggiungere la soglia limite, bastano ad esempio 300 g di pizza rossa o bianca. Attenzione anche ai legumi in barattolo, e a pane, crackers e grissini, che pur non essendo tra gli alimenti più ricchi di sodio, si tende a consumare in quantità abbondanti. Inoltre, ci sono cibi che contengono discrete quantità di sodio, anche se non sembrano salati perché il sodio viene coperto dallo zucchero presente fra gli ingredienti. È il caso di biscotti e cereali per la prima colazione.

In questi ultimi anni si è puntato molto sulle acque minerali povere di sodio, ma sono davvero utili? Non esattamente. Nella maggior parte dei casi, infatti, il contenuto di sodio è al di sotto dei 0,05 g per litro. Ciò significa che per arrivare a 2 g, la soglia limite, si dovrebbe bere più di 40 litri al giorno. Impossibile.

Gli alimenti più ricchi sodio sono:

  • Sale 38758 mg
  • Bicarbonato di sodio 27360 mg
  • Merluzzo sotto sale 7027 mg
  • Salsa di soia 5720 mg
  • Alici o acciughe sott’olio 3668 mg
  • Capperi 2964 mg
  • Foglie di vite, in scatola 2853 mg
  • Bresaola 2790 mg
  • Pancetta di maiale, cotta 2310 mg
  • Pomodori secchi 2095 mg
  • Formaggio Roquefort 1809 mg
  • Peperoncino in polvere 1640 mg
  • Parmigiano 1602 mg
  • Scarola 1558 mg
  • Speck 1557 mg
  • Olive verdi 1556 mg
  • Parmigiano grattugiato 1529 mg
  • Prosciutto crudo magro 1516 mg
  • Caviale 1500 mg
  • Salame, tipo Milano 1497 mg
  • Gorgonzola 1395 mg
  • Pretzelts 1357 mg
  • Carne di manzo in gelatina, in scatola 1322 mg
  • Wurstel viennesi, crudi 1297 mg
  • Prosciutto crudo 1284 mg
  • Polvere di albume 1280 mg
  • Biscotti con la marmellata 1268 mg
  • Mortadella di bovino e suino 1246 mg
  • Pecorino 1200 mg
  • Proteine isolate della soia 1188 mg
  • Feta (Formaggio greco) 1116 mg
  • Ketchup 1114 mg
  • Siero di latte, dolce, evaporato 1079 mg
  • Cotechino 1063 mg
  • Popcorn, cotti con olio 1058 mg
  • Alga spirulina, essiccata 1048 mg
  • Coni di mais 1022 mg
  • Biscotti per la colazione 1012 mg
  • Formaggino 1000 mg
  • Formaggino, basso contenuto di grassi 1000 mg
  • Salsa Worcester 980 mg
  • Siero di latte, acido, evaporato 968 mg
  • Emmenthal 965 mg
  • Gamberi cotti 947 mg
  • Aringa affumicata 918 mg
  • Snack di mais al formaggio 910 mg
  • Salsa barbecue, McDonald’s 910 mg
  • Salsicce lunghe di maiale, kielbasa 904 mg
  • Salsicce polacche di maiale 876 mg
  • Provolone 876 mg
  • Provolone 876 mg
  • Aringa marinata 870 mg
  • Crackers salati 865 mg
  • Pancetta di maiale 833 mg
  • Formaggio gouda 819 mg
  • Arachidi tostate 813 mg
  • Salsiccia fresca di bovino e suino, cotta 805 mg
  • Uovo, sostituto in polvere 800 mg
  • Fontina 800 mg
  • Salsiccia di tacchino, suino e bovino, affumicata 796 mg
  • Salmone affumicato 784 mg
  • Pizza con pomodoro 775 mg
  • Maionese di tofu 773 mg
  • Pancake 767 mg
  • Salsiccia fresca di maiale, cotta 749 mg
  • Mozzarella light 743 mg
  • Storione, affumicato 739 mg
  • Merluzzo nero, affumicato 737 mg
  • Pangrattato 732 mg
  • Salsiccia di suino fresca, cruda 731 mg
  • Formaggio a fette tipo Sottilette 725 mg
  • Cereali Kellogg’s Corn flakes 723 mg
  • Burro 714 mg
  • Gamberetti 705 mg
  • Grana 700 mg
  • Wafer al cioccolato 690 mg

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