Why you have to take care of your salt intake?


Common table salt, known chemically as sodium chloride, is the main source of sodium in our diets. Sodium is an essential nutrient required by the body to help regulate its fluid balance, maintain heart rhythm, conduct nerve impulses, and contract muscles. For body requirement, a safe minimum is 500 milligrams of sodium, about a quarter teaspoon of table salt is enogh. Most people consume about twice the daily maximum(3000 milligram of sodium- about teaspoon and a half of table salt) recommended by doctors.

The common belief is that the blood pressure rises with age. Expected blood pressure is usually expressed as”100 plus your age”. This holds true for many individuals but it is not normal. In fact, blood pressure does not rise with age in everyone, although a large proportion of people-15% of young adults and 40% of elderly- have high blood pressure.


In certain societies blood pressure does not rise with age and hypertension does not occur. These societies include Pacific Islanders, South American Indians and Aboriginal tribes people. And there are others, all of who live in harmony with their natural environment. They eat a variety of vegetables and fruits and freshly prepared, unsulted food so the amount of sodium in their diet is a small proportion of what we eat.
This is an important difference, which could account for the difference in blood pressure between them and as.

Reduction of sodium intake to 1 millimole per kilogram of ideal body weight will lower blood pressure in those with hypertension. In others, it will prevent hypertension from too much sodium. If sodium intake is reduced while people are young, the rise in blood pressure with age could be prevented.

The relationship between salt intake and hypertension(high blood pressure) is complex and not fully understood but the direct relationship between sodium consumption and the high incidence of high blood pressure has been demonstrated in a number of studies. About 10-15 percent of people are actually’ sodium-sensitive’; meaning that consuming too much salt directly elevates their blood pressure.


Healthy adults should reduce their sodium intake to no more than 2400 milligrams per day. This is about 1.25  teaspoons of sodium chloride(salt). To illustrate, the following are sources of sodium in the diet.

.25 teaspoon salt= 500 mg sodium

.5 teaspoon salt= 1000mg sodium

.75 teaspoon salt=1500 mg sodium

1 teaspoon baking soda= 200 mg sodium,

1 teaspoon baking soda=1000 mg sodium


Where is the sodium in the food we eat?

There are two main sources of sodium in the foods we eat. It is present in raw foods, but the main source is sodium, which is added. This happens during the production and preparation of food. Additional amounts in the form of sodium chloride may be included in sauces and flavorings.

What is a normal sodium requirement?

The amount of sodium required depends on the ideal body weight and equals 1 mmol per kilogram per day. A man, for example, 176 cm tall and weighing 70 kg, has an ideal body weight. Therefore, your recommended intake of sodium in the diet is 70 mmol sodium daily. Ten millimoles (milliliters) or milligrams (milliequivalents) of sodium are contained in 0.58 grams of sodium chloride. Sodium makes up 40% by weight of sodium chloride.

Babies need less sodium (10-49 mmol per day) than adults. Breast milk contains enough sodium to meet the baby’s needs, but breast milk contains only one-third of sodium compared to cow’s milk. Older children in adolescence need a slightly higher sodium intake than adults, but this is achieved when food intake is sufficient to maintain ideal growth and body weight.

salt springs

There are many hidden salt springs. One of the main sources of sodium in the diet is the group of basic products: bread, butter or margarine and cheese. Bread usually contains salt and cookies. Cheese is very rich in salt. In addition, most prescription foods such as pasta powders, bouillon cubes, yeast extracts, peanut butter, cucumbers and olives also contain sodium.

Some minor sources of sodium in our diet are mineral replacement drinks, megadoses of vitamin C, and some soluble painkillers.

The natural sodium content of fresh foods is not really a problem because it is relatively low in most foods. Some seafood is part of the exception. For example, shrimp and scallops are rich in sodium, but they generally do not make up much of the diet of most people.

Protein foods of animal origin also have a relatively high sodium content, but as the Healthy Food Pyramid shows, we all need to reduce the consumption of animal products.

Milk, which is a product of animal protein, belongs to this group and the recommended intake for an adult is 300 ml and should generally not be exceeded.

High sodium content

All canned, canned and pickled meat or salted meat or fish. All processed meat, p. Canned meat, salami, chicken, ham, bacon, sausage, Frankfurter and canned fish, unless it contains no salt.

All hard cheeses, especially Parmesan or Romano. Very salty breakfast cereals, commercial cakes, cakes, rolls, cake mixes. Be careful with commercial dry biscuits and sweet biscuits, which may contain significant amounts of sodium.

All canned vegetables, unless they are labeled with no added salt. Pickkles, sauerkraut, frozen peas.

All the takeaway food.

All canned and packaged soups, prepared sauces or sauce mixes, sauce powders, bucket broths, yeast extracts, yeast extracts, vegetable salts, celery salt, garlic salt, lemon pepper, monosodium glutamate, soy sauce, olives, salted nuts, sandwiches, for example, crisps, meat and fish paste, peanut butter ,

, Milk chocolate, sweets, Dutch liquorice, gaseous sweets.