Sodium… not in mushrooms

Did you know that Canadian adults consume an average of 3,092 mg of sodium daily. That is more than double the 1,500 mg recommendation by Health Canada. In fact, it exceeds the tolerable upper intake level of 2,300 mg.

That is quite an amazing statistic! Personally, I make conscience decisions throughout the day to cut back on my sodium intake, because the truth of the matter is, sodium is in almost everything. From cereals to salad dressings, to pre-packaged microwaveable lunches and even your pizza, it’s there and in surprising high levels.

Cutting sodium might not be as simple as not putting salt in your food. Reading the Nutrition Facts Panel on your food before you purchase can also help cut back. Look for foods that have a “Low Sodium label” or are under 5% DV per serving.

Eating more fresh fruits & veggie on regular basis can also help cut out sodium. Including fresh mushrooms is a quick & healthy way to make the cut.

Fresh Mushrooms and Sodium
A 100g serving of fresh Canadian white button mushrooms contain only 4 mg of sodium. In addition, a serving of fresh mushrooms provides 8% of your daily requirement of potassium. Foods high in potassium and low in sodium may reduce the risk of high blood pressure, a risk factor for stroke and heart disease. Also, mushrooms contain Umami, which helps to boost the flavours of your food, meaning less salt is required to taste.

Mushrooms make a difference:

  • Substitute ½ cup of white mushrooms for ½ cup of cheddar cheese in your omelette or scrambled eggs. Save 349 mg sodium.
  • Substitute 1 cup of grilled portabella mushrooms for sausage in pasta. Save 632 mg sodium.
  • Try “white buttons and dip” instead of “corn chips and dip.” Save 552 mg sodium.

To learn more about cutting sodium from your diet visit

What are you doing to watch your sodium intake?

{photo via ettina}

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