Common salt or sodium chloride is harmful to the human body if consumed in excess. An excess amount of sodium mineral in human body results in elevated water retention, which exerts an extra load on the kidneys, heart, and blood vessels, resulting in weight gain. According to the World Health Organisation (WHO), daily consumption of sodium must be less than 2,000 mg (approximately 5 grams of table salt) for adults. In reality; however, most population consumes way more salt than the stipulated dietary guidelines primarily through packaged and processed foods. To help you avoid consuming an excess amount of sodium and achieve weight loss this winter, we have listed five foods that have a low-sodium content.
Root vegetables such as beets, turnips, radishes, and carrots are not only low in sodium content but are also available readily throughout the winter season. These vegetables contain various types of vitamins and minerals, which are beneficial for your health. Carrots, for example, contain beta-carotene and vitamin A, essential for healthy eyesight, while turnips are an excellent source of vitamins C and A.
Cauliflower and Broccoli
Cauliflower and Broccoli are some of the healthiest vegetables to consume in winters. These cruciferous vegetables are laden with an array of nutrients including vitamin C, manganese, folate, fiber, and protein. In addition, cauliflower and broccoli offer a meager 27 and 31 calories per cup respectively; meaning that you can indulge in binge-eating them without worrying much about gaining calories.
Fresh Dairy Products
Consuming fresh dairy products such as milk, cheese, and yogurt is not only satiating and refreshing on the palate but also an excellent way to regulate sodium consumption. Foods such as milk, goat cheese, mozzarella, and ricotta provide the complete gamut of nutrients including calcium, protein, phosphorus, vitamin D, magnesium, vitamin B12, potassium, and zinc. However, you should avoid consuming cheese variants such as cheddar, cheese, frozen yogurts, and ice creams as they have a high sodium content.
Fruits are refreshing, satiating, and just yummy to eat. In addition, consuming seasonal fruits on a daily basis helps fulfill your daily nutritional requirements of potassium, fiber, vitamins, and minerals. Pear, for example, is a rich source of fiber, vitamins C, B2, B3, B6, and K. In addition, the skin of the pear also contains quercetin, an essential antioxidant that helps prevent cancer reduce blood pressure.
Potatoes usually get a bad rap for being laden with starch; however, these tubers are a wholesome nutritional supplement that alone can fulfill your complete daily nutritional requirements. Potatoes are an excellent source of vitamins C and B6, which boost our immunity. In addition, they are also rich in folate, fiber, and in case of purple potatoes, anthocyanins that help lower cancer and heart conditions.
Consuming copious amounts of sodium-rich foods not only puts you at a higher risk of heart-related conditions but also results in weight gain. Therefore, all major weight loss programs available across popular weight loss clinics support lesser consumption of sodium-laden foods. To ensure sustainable weight loss, you must avoid packaged and processed foods and opt for fresh vegetable and seasonal fruits. In addition, keep yourself hydrated especially during winters when frostbite and winter sickness are quite common.From the Web