How much salt does not harm the body: the main recommendations are announced

The World Health Organization recommends consuming no more than 5 g (1 tsp) of salt per day. However, most people exceed this amount, consuming an average of 9-12 g.

OBOZREVATEL, together with womenshealthsa.co.za, offers to familiarize yourself with the reasons for high salt consumption, as well as recommendations for reducing it.

Why do we consume so much salt?

"Most of this salt is not added during cooking or even at the table, but is hidden in prepared and processed foods, easily exceeding the permissible limit," says Gabrielle Eckstine, a nutritionist and physiologist at the Association of Dietitians in South Africa (ADSA).

Part of the problem is that it is not easy to assess the level of consumption, and almost impossible to calculate. People do not even realize that they eat too much salt, as foods may not taste too salty.

How too salty food affects the body

High salt intake disrupts the regulation of salt and water in the body, and over time, causes high blood pressure, which can lead to heart disease, strokes, and kidney disease. Even if you feel good now, high salt intake is bound to cause high blood pressure as you age.

Healthy alternatives

Herbs and spices are the secret to your health. In addition to flavor, they contain vitamins, minerals, and antioxidants that are essential for the immune system. However, before adding any herb or spice to your food, crush a small amount in the palm of your hand and let it heat up. Inhale the aroma and taste it. This will give you a better idea of whether it will be good in the dish.

Tips for using herbs as auxiliaries:

• If you use fresh herbs, add three times as much as the amount of dried herbs in the recipe

• Boil whole spices such as pepper, cinnamon sticks, or cloves for one hour to get the flavor
• For hot foods, add spices or herbs at the end to preserve flavor. For cold foods such as salads or condiments, add at the beginning to intensify the flavor
• Fresh lemon, dill, ginger, and garlic are great for all kinds of fish dishes
• Rosemary, bay leaf, and onion will improve the natural flavor of chicken or steak
• Mint and lamb go very well together
• Replace ready-made marinades with salt with citrus juice and olive oil
• Use cinnamon for baking
• Vegetables are ideal for experimenting with spices such as cumin, pepper, ground chili, and onion powder. Curry can also add a special flavor to any vegetable dish

Salt substitutes

Salt substitutes are available in grocery stores. They are made of potassium or magnesium instead of sodium. However, it should be noted that there are medical contraindications to salt substitutes (especially potassium), so it's best to consult your doctor and make sure it's safe for you.

The effects of salt deficiency on the body

Salt plays an important role in maintaining the body's hydration level, nervous and cardiovascular systems, electrolyte balance, and blood pressure. In addition, it controls taste and odor and promotes muscle contraction. Too little salt can lead to a condition called hyponatremia. Symptoms may include nausea and vomiting, decreased appetite, headache, fatigue, and muscle cramps. Over time, hyponatremia can lead to brain deterioration and even death.

The risk group includes people who:

– sweat a lot (for example, athletes)

– take medications that affect sodium and fluid balance

– have kidney or liver disease

However, it is worth noting that the human body is incredibly efficient at retaining salt. As a result, you need only 1.5 g of salt per day, and this amount is easy to get, given the modern diet.