Salt consumption is a very controversial topic; there is a lot of talk about whether it's good or not, how much we need, how much is too much, where it comes from, and more.
I have an anecdote about this topic. I was visiting a friend, and her daughter, who was about 8, went to the pantry to grab a snack. I was surprised when she inspected the label and said, "It has too much salt; I can't eat it." I asked her: how much salt is too much? And she just said, "I don't know." I think that this happens to many.
So, for starters, let's clarify something important: salt and sodium are related but different.
Sodium is a chemical element and micronutrient disclosed on the nutritional label. It participates in many vital functions, such as maintaining the cell's fluid and electrolyte balance and blood pressure levels. It's also crucial to muscle and nerve functions.
On the other hand, salt combines two elements, sodium 40% and chloride 60% (NaCl). In culinary, it is used to enhance the flavor of food. It is a very versatile product used in the food industry as a food additive; it can act as a binder, stabilizer, or preservative since microorganisms cannot grow in high salt content.
Sources of Sodium
Sodium is typically found in virtually any unprocessed foods, such as fruits, vegetables, whole grains, nuts, etc.. Thus, it is challenging to meet the daily requirements by eating natural and real foods, so adding salt is essential. But for many, it isn't easy to control.
In the average Western diet, most dietary sodium (over 70%, according to the FDA) comes from processed and prepared foods, not from natural foods or table salt.
Processed foods like deli and cured meats, pizza, burritos, canned soups, savory snacks, bread, cereals, sauces and dressing, breakfast cereals, crackers, and even sweet treats and baked goods are high in sodium.
Recommended Sodium Intake
The American Heart Association recommends no more than 2,300 milligrams per day for most adults, with an ideal limit of 1,500 milligrams for optimal health. However, individual needs can vary, especially for athletes or people with certain health conditions.
1 teaspoon of table salt contains 2,300 mg of sodium, the ideal daily value.
1 teaspoon contains 16 pinches ( those little spoons labeled as pinch or 1/16 tsp.
It means that if your sodium daily value of 2,300 mg, you may add maximum 16 pinches of salt to your food/day if you don't eat any processed food.
If you eat processed or packaged food, you need to reduce the amount accordingly after reading the package label.
How to interpret the sodium content in a nutritional label
The first thing to consider is the portion size of the product you are eating. The values on the label are related to this amount. If you are eating two portions, it means that you are eating double the amount written on the label.
The daily value on a label is generally written as DV preceded by a percentage sign. That value means the product you eat will provide you with that percentage of the sodium daily value.
5% DV or less of sodium is considered to be low
6% to 19% DV is considered to be moderated
20% DV or more is considered to be high
The Daily Value (DV) percentage for sodium between 6% and 19% would generally be considered in the "moderate" range. While there isn't a strict regulatory label for "moderate sodium," this range suggests an amount that is neither low nor high. Foods in this range can still be part of a balanced diet, but for those managing sodium intake, it's good to be mindful of these values, especially if eating multiple servings or pairing with higher-sodium foods.
Why it is necessary to eat the right amount of sodium
Eating the right amount of sodium is essential for maintaining healthy bodily functions, including fluid balance, nerve function, and muscle contractions. However, too much and too little sodium can lead to health issues.
Here's why it's essential to get the right amount:
Maintains Fluid Balance
Sodium helps regulate the body's fluid levels. It draws water into the bloodstream, ensuring cells remain hydrated and maintaining the proper fluid balance inside and outside the cells. This balance is crucial for organ function, especially in the heart, brain, and kidneys.
Supports Nervous System Function
Sodium plays a crucial role in nerve signaling. It helps generate electrical impulses that transmit messages between nerves. An imbalance in sodium levels can lead to symptoms such as muscle cramps, fatigue, and, in severe cases, seizures.
Helps Muscles Contract Properly
Muscles, including the heart, rely on sodium for regular contractions. The right amount of sodium allows for proper muscle function and reduces the risk of cramps, spasms, or irregular heartbeats.
Regulates Blood Pressure
Sodium affects blood pressure by altering fluid levels in the bloodstream. Excess sodium increases fluid retention, which can raise blood pressure. Over time, high blood pressure (hypertension) can strain the heart and blood vessels, increasing the risk of heart disease and stroke. Consuming the right amount of sodium helps maintain healthy blood pressure.
Risks of Imbalanced Sodium Intake
Too Much Sodium can lead to hypertension, cardiovascular disease, kidney damage, and even bone loss over time due to increased calcium excretion.
Too Little Sodium (Hyponatremia) can lead to symptoms like confusion, nausea, muscle cramps, fatigue, and, in severe cases, life-threatening swelling in the brain.
Practical Tips for Maintaining the Right Sodium Balance
Eating more fresh and unprocessed foods: even though sodium is found in natural foods, its content is shallow compared to processed foods. So, it's best to always go for fresh and natural foods like fruits, vegetables, pulses, nuts, seeds, and grains.
When eating processed foods, choose the low-sodium versions: it's essential to check the Nutrition Facts label to know how much sodium is in processed and packaged foods.
Limit the addition of salt when cooking: salty taste is an acquired taste. It is not biologically determined as a basic need but rather that our taste buds adjust according to the stimuli we receive as children. This is why giving salty foods or adding salt to infants' meals is not recommended.
Anyway, you can train your taste buds to gradually lower the threshold and enjoy foods or meals without salt at any age. A good strategy is to replace salt with herbs, vinegar, and spices or with the zest and juice of citrus fruits to enhance the flavor of meals.
Conclusion
Salt and sodium are related but are two different concepts. Salt is a product that contains sodium and chloride. Sodium is an essential micronutrient for multiple vital body functions, but its excess generates alterations that generate several health conditions. If you want to be mindful of your sodium consumption, you need to be familiar with label reading to understand how much is too much sodium in a product and make conscious decisions about what products you buy and consume.
By carefully managing sodium intake, you can support cardiovascular health, maintain energy levels, and keep your body functioning well.
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