Salt is one of the oldest and most widely used seasonings in the world. From enhancing the flavor of food to playing an essential role in preserving it, salt has always held a special place in our kitchens. Beyond taste, it is also vital for our health in the right amounts, helping regulate fluids, support nerve function, and maintain muscle activity. However, too much salt in the diet can lead to health problems such as high blood pressure, heart disease, and kidney issues. Finding the right balance between its benefits and risks is key. In this article, we’ll explore the advantages of salt, the potential harms of overconsumption, and the recommended daily intake to help you make healthier choices while still enjoying your meals.
Why does the body need salt?
Sodium (Na+), potassium (K+), and chlorine (Cl-) are the main electrolytes that conduct electrical impulses between the cells of our body. In addition:
- Potassium is involved in the regulation of heart rhythm.
- Sodium maintains the necessary fluid level.
- Chlorine regulates acidity (pH) and blood pressure.
And ordinary table salt is the simplest source of these substances.
However, excessive salt consumption is detrimental to health, so the WHO and the Russian Ministry of Health recommend no more than 5 grams of salt per day—that’s one teaspoon. For children, no more than 2–3 grams. This includes the salt found in processed foods.
How salt is harmful
Excessive salt consumption can lead to high blood pressure and, as a consequence, cardiovascular diseases such as heart attack and stroke.
Excess salt in the body also affects:
- The kidneys are responsible for regulating blood pressure, so the load on them increases. Sodium also contributes to the formation of kidney stones.
- The nervous system is affected, which causes headaches, anxiety and irritability.
- Weight – it can vary greatly.
- Gastrointestinal tract – studies have shown a direct link between excessive salt consumption and diseases such as duodenal and gastric ulcers, as well as stomach cancer.
Edema, the accumulation of excess fluid in the body’s tissues, is a separate issue worth mentioning. If you’re prone to it, even a small amount of salt will cause water retention. It’s important to determine the cause of the edema; it could be, for example:
- protein deficiency,
- problems with blood pressure,
- high or low cortisol, which causes “background” swelling.
Why do we eat a lot of salt?
The good news is that we rarely do this intentionally. Salt is a substance that’s hard to overdo at home, as it significantly alters the taste of food.
Statistics show that people are exceeding the recommended salt intake, but this is due to the processed foods we buy in stores. Salt is added in abundance—it’s found in sausages, canned goods, cheese, and sauces. As a result, foods:
- have a stronger taste that can be addictive,
- stimulate the appetite,
- have a longer shelf life.
Moreover, some spices also contain sodium. Therefore, monitoring your daily intake of one teaspoon of salt is virtually impossible—the packaging never lists the exact amount added.
All that remains is to completely give up prepared foods or rely on your own feelings.
How do I know if I have sufficient sodium, chloride, and potassium levels?
You can have a comprehensive blood chemistry test. When a person has health problems, it’s immediately apparent that electrolyte levels are outside the reference range, meaning they’re elevated or decreased.
However, we advise against self-diagnosis—if you want to check your health, first make an appointment with a therapist who will listen to your needs and create the optimal checkup program for you.
Why do I sometimes crave salty foods?
Our body constantly struggles to maintain pH , temperature, glucose, hormones, and electrolyte levels. When one element weakens, the others suffer. That’s why sometimes, when we’re stressed, tired, or sleep-deprived, we crave salty foods—our body senses a lack of electrolytes and signals us.
However, it’s important to remember that, while depleted, a person craves more salt, the more salt they consume, the greater the stress and the body’s inappropriate response. Therefore, it’s important not to exceed the daily intake.
How to eat less salt
- We get used to salty foods, so it’s important to reduce salt intake gradually . If you do it abruptly, you could lose the taste of your food altogether.
- Add more spices to your food —the more you use, the richer the flavor. You can also exploit the “umami effect,” which is popular in Asian cuisine. They strive to make food spicy, sweet, and sour all at once—the mere smell of such food will whet your appetite.
- You can replace salt with lemon juice. This works especially well with salads.
- Get salt from healthy foods: mineral water, vegetables, fruits, and berries. Seafood is also rich in essential minerals. You can see a list of sodium content in foods here . If you get enough salt from natural sources, you won’t want to add extra salt to your food.
What are the differences between the different types of salt on store shelves?
Sea, Himalayan, Celtic, pink—marketers now offer a wide selection of different types of salt, but from a chemical standpoint, they are virtually identical.
It’s all about the amount of impurities. The purity of ordinary table salt is 99.8%. Because of its simplicity, we perceive food seasoned with it as “flat.”
Some more expensive salt may claim to contain 30 or more beneficial elements. However, they are so few in number that they don’t play a significant role.
Nowadays, by the way, salt with reduced sodium content is sold, but the catch is that a person, not feeling the usual salty taste, simply sprinkles more.
Is there any benefit to iodized salt?
The situation with iodized salt is a little different. Doctors generally agree that it’s beneficial unless you have thyroid problems (it’s best to consult with your doctor about this).
Incidentally, the idea that iodine “evaporates” from salt or that salt shouldn’t be heated is outdated. This myth became widespread when another iodine compound was added to salt. Nowadays, potassium iodate is commonly used—it’s heat-stable and has an average shelf life of over a year and a half. At varying humidity levels, 1 gram of salt contains approximately 40 micrograms of iodine. Eating the recommended daily intake of 5 grams of salt provides a person with approximately 200 micrograms of iodine per day. This is a significant amount, even taking into account some of its loss during improper storage.