Lowering our sodium intake is necessary in order to decrease the risk of hypertension and cardiovascular disease, with a maximum recommended daily intake of sodium at 2,000mg, or 5g of salt.

Salt is frequently used to season food, but it is certainly not the only thing in your kitchen cupboard that can add a bit of oomph to your dishes. Here are some ingredients that pack a punch of flavour along with offering several health benefits:


Sodium content: 17mg per 100g

Adding garlic, especially raw garlic, to your dishes not only gives a delicious flavour and fragrant aroma, but its health benefits include:

  • Lowering blood pressure
  • Lowering blood sugar
  • Reducing blood triglyceride levels
  • Antioxidant properties

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Sodium content: 30mg per 100g

If you like spice and excitement in your dishes, why not add a little cayenne pepper or cayenne powder? Cayenne peppers contain capsaicin, which, in small amounts, does a lot of good for our body such as:

  • Relieving pain such as in arthritis
  • Antitumour effects by killing cancer cells
  • Anti-inflammatory effects
  • Stimulating fat burning

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Sodium content: 168mg per 100g

Cumin is a very strong spice with a peppery, nutty taste that you can add to lamb, chicken and vegetable dishes for an exotic and earthy flavour. Cumin may aid in:

  • Stimulating digestive activity
  • Encouraging antimicrobial activity
  • Increasing fat digestion

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Lemon juice

Sodium content: 1mg per 100g

Bring out the freshness and flavours of your food with a splash of lemon juice. Lemons are packed with vitamin C and minerals like potassium, calcium, phosphorus and magnesium. Lemon juice has the following beneficial effects:

  • Boosting the immune system
  • Antibacterial properties
  • Antioxidant properties
  • Anti-inflammatory properties

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