Seeds and Sodium – Figures (30g)

sodium in seeds, most sodium, least sodium, highest sodium, lowest sodium, compare sodium in seeds, cumin seeds, flax seeds, sesame seeds, hemp seeds, pumpkin seeds, chia seeds, compare sodium, different sodiumSodium in Seeds

Chia, Cumin, Flax, Hemp, Pumpkin, Sesame, Sunflower 

Sodium is a natural element found in water, soil and plants. Sodium is also found in seeds. Different seeds contain various amounts of this element. Cumin seeds rank at the top in its content and hemp and pumpkin seeds rank at the bottom. For more information see tables below (note that values shown indicate sodium content in 30 grams of seeds, or a standard serving, as indicated by the FDA).

Sodium is essential to health. It is important for proper functioning of the sodium-potassium pump that allows sodium and potassium ions to move across the cell membrane and ultimately provide the necessary energy. Sodium is also important for nutrient absorption and transport, maintenance of the blood volume and blood pressure. Low sodium may lead to hyponatremia, a condition in which the sodium concentration falls below normal. Hyponatremia may be fatal if not properly treated. (5)

Adult daily requirement for sodium has been estimated to be 500 mg. (1) The National Research Council (NRC) and some Health Organizations suggested keeping dietary intake for sodium at no more than 2,400 mg/day. (1) The American Heart Association, for optimal heart-health, recommended to “aim to eat no more than 1,500 milligrams of sodium per day”. (2)

 However, majority of people tend to consume far more sodium than it is needed and far more than it was recommended. The FDA has estimated that adults in America consume approximately 4,000-6,000 mg of sodium daily. (1) The American Heart Association estimated it to be 3400mg. (2)

Adverse Effects of Sodium Intake

High sodium intake has been linked to increase in blood pressure. In fact, sodium has been regarded as a significant contributor to high blood pressure. (1) “High blood pressure is a risk factor for stroke, heart disease, heart failure, and kidney disease.” (3)

Some evidence had suggested that sodium may adversely affect reproductive and developmental process.  Studies had shown that “very high doses of sodium have caused reproductive and developmental effects in rats including reduced pregnancy rates and increased blood pressure and mortality in offspring.”(1)

Sodium has been linked to cancer. In spite of lack of any evidence of sodium acting as carcinogen itself, some studies had shown a link of sodium intake and cancer. In particular, some animal studies suggested that “the high sodium intake could increase the incidence of stomach cancer resulting from other cancer causing substances.” (1) Some epidemiological studies revealed that consumption of highly salted foods and pickled foods increased risk of gastric cancer. (5))

Sodium intake may also exhibit short term adverse affects. Some people are sensitive to sodium after its ingestion. Young kids tend to be more sensitive to sodium than middle-age adults as their kidneys are unable to control sodium levels as well as adult’ kidneys. Old-age adults may be more sensitive to sodium as well due to a rise in a blood pressure and heart related illnesses associated with age. Although it may be rare, some cases of mortality due to sodium intake were noted. Death cases were observed among formula-fed infants who were given food with high concentration of sodium. (1)

High sodium has also been associated with other health risks including obesity, worsening of asthma and heart failure, kidney stones and osteoporosis.(4)

For More: Limiting Sodium Tips by The American Heart Association

Guidance for Sodium Intake

V   Lower in sodium

  •       % Daily Value = 10 % or less
  •       less than 200 mg per serving

X  Higher in sodium

  •      % Daily Value = 20 % or higher
  •      400 mg per serving

Source: www.lowersodium.ca


Sodium in Seeds Tables (value per 30 grams)

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Sodium in Seeds Chart (value per 30 grams)


Chart Link


Sodium in Seeds Table/Chart (value per 30 grams)

Table/Chart Link


Figure Sources:

https://ndb.nal.usda.gov/ndb/foods/show/3614?manu=&fgcd=

*https://www.realhemp.com/wp-content/uploads/2015/04/Whole-Toasted-Hemp-Seeds-Unsalted-V3.pdf

Other Sources

  1. http://des.nh.gov/organization/commissioner/pip/factsheets/ard/documents/ard-ehp-21.pdf
  2. https://www.heart.org/idc/groups/heart-public/@wcm/@hcm/documents/downloadable/ucm_300625.pdf
  3. https://www.purdue.edu/enjoyfoodbeactive/docs/fact/whatYouNeedtoKnowSodium.pdf
  4. http://www.cfpc.ca/uploadedFiles/Resources/Resource_Items/Sodium.pdf
  5. http://lpi.oregonstate.edu/mic/minerals/sodium

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