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Cooking salt is the most important and the best-known source of sodium in our diet. Sodium exists naturally in virtually all foodstuffs. Our body needs sodium. For example it, regulates water management outside the cell. Together with the mineral potassium, sodium also contributes to the optimum functioning of nerves and muscles. It is also important in regulating our blood pressure.

Peanuts and nuts are naturally almost free from sodium. Unsalted peanuts and nuts contain around 2 milligrams of sodium per portion (30 grams). Salted peanuts and nuts contain around 100 milligrams of sodium per portion. This is not even 3% of the 3.6 grams of sodium that is now being used as a guideline in the Netherlands.    


Magnesium also plays a role in the proper functioning of the nervous system and the muscles. We need magnesium to strengthen the bones, and it plays an important role in relation to different enzyme processes in our body.


Phosphorous is important for the formation of bones and teeth and is a part of our DNA. It regulates the proper functioning of the nervous system and transport of fats throughout the body.


Iron is an important part of haemoglobin, an elementary component of red blood cells. Red blood cells transport oxygen from the lungs to the rest of the body. Since animal products are an important source of iron, vegetarians need to substitute such iron intake with other food sources.

Peanuts and nuts contain ample amounts of iron, about 3 mg / 100 grams on average. The degree to which this iron is absorbed partly depends on the iron content of the rest of the meal.


Zinc is important for the development of proteins and renewing of tissue. It also plays a role in the regulation of carbohydrates. It is a component of the hormone insulin; it stimulates the functioning of the immune system and, among other things, is also necessary for the proper functioning of the thyroid gland.