Salt is vital for our body, because without salt certain bodily functions could not be maintained. But we should still not take too much salt – this is especially true for people with high blood pressure or kidney problems. Otherwise, they may experience health problems. We reveal what function salt has in the body, whether consumption entails risks and how much salt you should consume daily as part of a healthy diet.
What is salt made of?
Common salt consists – as the chemical name sodium chloride already suggests – almost exclusively of the two minerals chlorine and sodium. It often also contains small amounts of other minerals: For example, salts may also contain traces of calcium or magnesium. Most table salts today are enriched with iodine to ensure the iodine supply of the population. The trace element is important for the thyroid gland, because without iodine it could not produce its vital hormones. In addition to iodine, some table salts also contain fluoride.
Salt is essential for life
The sodium contained in salt has a wide variety of functions in the body: For example, it is important for tissue tension (osmotic pressure) and thus influences the fluid and nutrient balance of the body. In addition, sodium plays a role:
- In bone formation
- In the transmission of stimuli
- During muscle relaxation
Salt as a health risk?
For years, a diet high in salt was considered a risk factor for the development of hypertension. But whether this is actually the case is now controversial among scientists. Recent studies suggest that even very high salt consumption increases blood pressure only minimally. Conversely, a low-salt diet is also said to lower blood pressure only minimally. However, if you have certain conditions such as high blood pressure, cirrhosis of the liver, or impaired kidney function, it is important to keep your salt intake low. Otherwise, cardiovascular problems or – if kidney function is impaired – edema may occur. Even healthy people should not overdo it, it is best to find a happy medium. Too little salt, after all, does not seem to be good either: a Belgian study suggests that too little salt intake can also lead to health problems. According to the researchers, people who have low levels of salt in their urine have a higher risk of cardiovascular disease. But this study finding is also controversial.
How much salt is healthy?
To be on the safe side, it’s best to choose the golden mean: Not too much, but not too little salt either. Indeed, there are no uniform guidelines on salt consumption. However, it is generally recommended that young people and adults consume between five and six grams of salt a day. In Germany, however, salt consumption is in some cases significantly higher than the recommended requirement. Men consume around 8.8 grams of salt per day, while women consume 6.3 grams. The difference between the sexes can probably be explained by the fact that women consume heavily salted products such as sausage or meat in smaller quantities.
Salt in food
The high consumption of salt comes especially from hidden salts in food. Indeed, we often do not even notice that we are eating something containing salt. About 85 percent of salt consumption occurs this way. Adding salt at the table, on the other hand, is usually hardly noticeable. Larger amounts of salt are contained in sausage and meat, for example, but also in certain types of cheese. Bread and other baked goods as well as dairy products also contain large amounts of salt. As a rule, convenience products, especially canned foods, also contain large amounts of salt.
Here’s how you can reduce your salt intake
So that you don’t lose sight of your salt consumption, you should always cook fresh and avoid using ready-made products as much as possible. Also, consciously reach for low-salt foods such as potatoes, pasta, rice, oatmeal, fruit, fresh or frozen vegetables, and low-fat cottage cheese and yogurt every now and then. Besides that, the following tips can help you avoid consuming too much salt: