It’s often said that food doesn’t taste good without salt, and there’s some truth to this. But is salt just for flavor, or does it also play an important role in our health?
The Importance of Salt
Professor Paul Breslin from Rutgers University in the USA explains that salt is essential for our lives. He says that salt is important for all active cells in our body, including neurons, the brain, spine, muscles, skin, and bones. Salt provides energy to our bodies and brains. The sodium in salt mixes with our saliva and activates our taste cells, almost like tiny electrical sparks. These electrical signals influence our thoughts and feelings.
Professor Breslin warns that not getting enough sodium can even lead to death. If sodium levels drop too low, a condition called hyponatremia can occur, leading to confusion, vomiting, seizures, and even coma.
How Much Salt is Too Much?
According to the World Health Organization (WHO), each person should regularly consume about five grams of salt to get around two grams of sodium. The average salt intake globally is about 11 grams per person. Eating too much salt can increase the risk of heart disease, gastric cancer, osteoporosis, obesity, and kidney diseases. WHO estimates that excessive salt consumption causes approximately 1.9 million deaths each year. However, how salt affects a person can also depend on their genetics.
Globally, over a billion people suffer from high blood pressure. Reducing salt can help control this condition.
The Effects of Excess Salt
Professor Clare Collins from Newcastle University in Australia states that when people consume too much salt, their bodies try to dissolve it, which can lead to higher blood pressure. This extra pressure can be harmful and may cause weak blood vessels to burst, leading to a stroke.
The ideal amount of salt varies by country. To monitor your salt intake, you can keep a food diary or use apps that help track salt levels in your food. While no method is 100% accurate, they can all be helpful.
Why Do Some Countries Consume More Salt?
In some countries, high salt consumption is due to processed foods, while in others, it’s linked to cultural practices. For example, people in Kazakhstan consume an average of 17 grams of salt, which is about six grams more than the global average.
One resident, Mariam, believes this high intake is tied to their culture. Her ancestors lived like nomads and preserved their meat with a lot of salt. Many families also stock up on salt for winter.
Eight years ago, when Mariam’s daughter faced health issues, doctors advised the family to reduce salt, fat, and sugar. They cut back on salt, but when they tried their new diet, the food tasted strange. Eventually, they got used to the change.
How to Reduce Salt Intake
Cutting back on salt isn’t easy. Mariam still craves Kazakhstan’s national dish, beshbarmak, which is made with boiled meat and pasta. However, her parents, while aware of the risks, aren’t eager to reduce their salt intake.
Professor Collins advises choosing bread or pasta with lower salt content. If you cook at home, try using herbs and spices instead of salt.
Overall, while salt is essential for health, it’s important to find the right balance to avoid both excessive and insufficient intake.