The salt in your food
Salt, also known as table salt, or rock salt, is a crystalline mineral that is composed primarily of sodium chloride (NaCl), a chemical compound belonging to the larger class of ionic salts.
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Salt is one of the oldest, most ubiquitous food seasonings and salting is an important method of food preservation. The taste of salt (saltiness) is one of the basic human tastes.
It is essential for animal life in small quantities, but is harmful to animals and plants in excess. Salt is good only if taken in moderation.
It is almost impossible for people to accept a salt free food. We did some screening during the Easter holidays somewhere and even known hypertensive patients, with very high blood pressure readings told me they find it difficult reducing the amount of salt they take.
Effect of salt on the body
The unique taste of salt makes food worth putting into the mouth. This makes it possible for people to eat so as to nourish their body. So apart from its nutritional value, salt enables people to eat and thus gain other nutrients as well.
Chloride and sodium ions, the two major components of salt, are needed by all known living creatures in small quantities.
Salt is involved in regulating the water content (fluid balance) of the body. The sodium ion itself is used for electrical signaling in the nervous system. Because of its importance to survival, salt has often been considered a valuable commodity during human history.
However, as salt consumption has increased during modern times, scientists have become aware of the health risks associated with too much salt intake, including high blood pressure. Therefore health authorities have recommended limitations of dietary sodium.
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It is recommended that individuals consume no more than 1500–2300 mg of sodium (3750–5750 mg of salt) per day. This quantity of salt is not more than a teaspoonful per day for an average adult.
I believe that a quick assessment of your own salt intake would reveal where you actually lie in terms of taking salt in excess.
Health effects of salt
Too much or too little salt in the diet can lead to muscle cramps, dizziness, or electrolyte disturbance, which can cause neurological problems, or death.
Drinking too much water, with insufficient salt intake, puts a person at risk of water intoxication (hyponatremia).
According to some researchers, death can occur by ingestion of large amounts of salt in a short time (about 1 g per kg of body weight).
Deaths have also resulted from attempted use of salt solutions as emetics (a substance that induces vomiting when administered orally or by injection), forced salt intake, and accidental confusion of salt with sugar in child food.
Some associations have been established between excessive salt consumption and some diseases. These include; stroke and cardiovascular disease and high blood pressure.
Evidence shows an association between salt intake and high blood pressure among different populations and age range in adults. Reduced salt intake also results in a small reduction in blood pressure.
Evidence suggests that high salt intake causes left ventricular hypertrophy (heart enlargement), which is a strong risk factor for cardiovascular disease, independently of blood pressure effects.
Excessive salt (sodium) intake, combined with an inadequate intake of water, can cause hypernatremia (high blood sodium levels) which can exacerbate renal (kidney) disease.
Sources of salt
Some people reduce salt intake but they still use lots of cubes which contain monosodium glutamate. Mind you, most of the health problems associated with salt arises due to the sodium content.
These cubes can be hidden sources of sodium that is probably responsible for your worsening high blood pressure.
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Salted foods also give the opportunity to those taking them to take in too much salt. Canned foods also have salt as part of the preservatives added to them so beware. Some of the fruit juices that we cherish so much have also been processed with sodium containing preservatives.
Beware of energy drinks and sports drinks since they often have loads of sodium.
Safe ways of having salt
Add very small amounts of salt to food while you are cooking. Desist from adding powdered salt to food at table. It is better to avoid salted foods in general.
Canned foods and processed drinks/juices can be a source of hidden salt (sodium) so just be careful when taking them.
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Stock cubes can also be a source of lots of salt (sodium) so use them reasonably. Energy drinks can also be high in sodium.
Hope you will change your attitude towards salt consumption in order to stay healthy.
The writer is a dietician at Trust Hospital and author of "Diet, Health & Wellness Book". For copies of my book and diet advise from me, Contact: Tel- 0244090262, Email- letsconsult@gmail.com