Sodium is an essential nutrient required by the body for maintaining proper health. Some people consume sodium in excessive amount, which in turn increases the risk of heart diseases.

According to research, the daily value for sodium is 2400mg; however, those having high blood pressure should consume less than 1500mg per day.

Sodium is naturally found in several foods and is required by everyone for survival. If you don’t know how much intake of sodium is necessary for you, consult a doctor before consuming foods.

Below is the list of the vegetarian foods that are high in sodium and should be consumed in a regular diet.

Both celery and carrots provide a savory flavor in soups and stews without adding a tablespoon of salt. Celery has potassium and sodium that stimulates urine and helps in removing extra water from the kidneys.

Also, carrot and celery juice is rich in vitamin A, B, C, and calcium. Celery contains Phthalide, which reduces high blood pressure by relaxing the vessels.

So without adding a significant amount of calories, you can get a good dose of valuable minerals and vitamins by consuming celery and carrot in a regular diet.

Beetroot or Beet is another great source of sodium. Those who have a deficiency of sodium should consume beet in any form in their diet. It is a unique combination of minerals and antioxidants and provides several benefits to health.

This vegetable can become a great salt substitute if added in salads, pasta sauces, and juice. It not only maintains blood pressure, but also improves athletic performance, digestive health, helps in losing weight, and prevents cancer.

Nearly 100 gms of cooked beetroot serve 2gms fiber, 3% of Vitamin B6 (RDI), 4% of Phosphorous (RDI), 0.2 gms fat and 1.7gms of Protein (RDI).

Sunflower seeds should be consumed when there is a deficiency of sodium in the body. Not only sunflower seeds are flavorful, but also rich in oil and contain dozens of vitamins and phytochemicals that are required for a variety of physiological processes. They are high in antioxidants and help in brain functioning.

Sunflower seeds are also rich in copper and promote skin and hair health. They are eaten in a roasted form with or without a shell.

Spinach is low in calories and the best food to improve eyesight. It is loaded with several nutrients and important for hair and bone health.

One cup of raw spinach contains 0.86 gms of protein, 24 mg of magnesium, 0.80 g of iron, and 25mg of sodium. It contains an antioxidant which increases insulin sensitivity and lowers glucose level.

Moreover, it also contributes to preventing the growth of cancer.

Processed cheese is a good source of sodium. However, it is recommended not to eat processed cheese daily because it contains emulsifiers that can harm your health. Both natural and processed cheese is good for health only if eaten within limits.

An ounce of processed cheese contains 180mg of sodium, 6 grams of saturated fat, and 30% of the recommended daily calcium and vitamin.

Before you start eating foods that are rich in sodium, make sure that you are aware of their benefits and amount of intake as per your body. Some foods are very high in sodium and can cause an increase in blood pressure and kidney diseases.