Salt is a necessary evil or better to say, an ingredient in our kitchens, which plays a crucial role in our diet and health. However, the balance of mineral rich salt intake is delicate and a must. Both excessive and inadequate consumption of salt can lead to serious health issues.
Today, SaltWise will explore the necessity of salt and the dangers of too much or too little. We will also shed light on official dietary recommendations, and practical tips to maintain a balanced intake of Vitamin rich salts.
Sprinkling History of Salt
While there are many different types of sodium, salt accounts for most of our daily intake. Salt has played a crucial and fundamental role in the history of the planet since at least 6050 BC.
Salt and our human history are closely linked. Humans have been using it for millennia, sometimes for different rituals, meal preparation as well as to make different ointments. Once upon a time, salt was a vital commerce commodity between cultures across the oceans such as the Phoenicians and Mediterranean empires. In fact, in the past, salt was bartered as a medium of exchange of services since it was highly prized, and its production was legally regulated.
Also Read- The No Salt Diet Debate: Finding a Balanced Approach
To date, the history of salt continues to influence our daily existence. Its long history has made us make a concrete altar for salt in our kitchens and it seems many of us forgot to regulate its intake, leading to serious health issues.
Is Salt Necessary For Our Health?
Salt is composed primarily of sodium chloride. It is essential for various bodily functions and keeps us sound and hydrated. But this is not it!
The main element in salt, sodium is crucial for many other things:
- Fluid Balance – It helps to regulate the balance of fluids in and around your cells. It holds the power to keep us hydrated or otherwise.
- Nerve Function - It is vital for transmitting nerve impulses, making us act promptly and normally.
- Muscle Contraction - Sodium is necessary for muscle contraction, including the heart. It is the elixir for our cardiovascular system.
- Electrolyte Balance - Sodium helps maintain the right balance of electrolytes, which are essential for many bodily functions.
In short, without the intake of adequate sodium, your body cannot function optimally. Ergo, searching for good salt alternatives like Salicornia salts is the key.
Excessive Salt Linked To Many Health Issues
While sodium is essential, the excessive intake of salt can lead to significant health problems. In the 1940s, scientist Walter Kempner showed the world that a low-salt rice diet might lower blood pressure in 500 individuals. After this, subsequent studies have demonstrated a fine correlation between high blood pressure and an excessive consumption of salt.
The Prospective Urban Rural Epidemiology experiment (PURE) is one of the biggest studies on this subject. Researchers found that those who drank larger amounts of sodium had considerably higher blood pressure than those who consumed lower amounts. This high consumption leads to many more problems. Let’s have a quick look:
- Cardiovascular Diseases & Hypertension (High Blood Pressure) - Excess sodium causes the body to retain water, increasing blood volume and, consequently, blood pressure. Later comes heart disease and stroke.
- Kidney Damage - The kidneys regulate sodium balance, but excessive intake can strain them, leading to chronic kidney disease.
- Osteoporosis - High sodium intake can cause calcium loss, weakening bones.
- Stomach Cancer – Recent studies have shown a correlation between high-sodium diets and an increased risk of stomach cancer.
- Fluid Retention and Bloating - Excess sodium can cause uncomfortable swelling and bloating all the time.
Official Dietary Recommendations
Health authorities provide guidelines to help people manage their daily sodium intake.
World Health Organization (WHO) recommends less than 5 grams of salt (about 2,000 milligrams of sodium) per day for adults. On the other hand, the American Heart Association (AHA) advises a lower limit of 2,300 milligrams of sodium per day and ideally less than 1,500 milligrams for most adults, particularly those with high blood pressure.
These intake recommendations can help you to reduce the risk of hypertension and related health issues.
Dangers of Underconsumption
While excessive sodium is harmful, underconsumption also poses risks.
- Hyponatremia - Extremely low sodium levels can lead to hyponatremia, characterized by nausea, headache, confusion, and in severe cases, seizures and coma.
- Dizziness and Fatigue – It causes dizziness, fatigue, and muscle cramps.
- Electrolyte Imbalance - Adequate sodium is necessary to maintain electrolyte balance, critical for heart and muscle function.
It’s thus important to consume the recommended amount of sodium to support bodily functions.
How Can You Limit Your Salt Intake?
Managing salt intake is crucial for maintaining good health.
Apart from checking sodium content on nutrition labels, you can buy lower-sodium options such as Salicornia green salt or white Salicornia salt. The best part of these Salicornia powders is that they are derived from the Salicornia plant, also known as Glasswort or Hamcho. As it is a completely plant-based product, it contains phytonutrients and chlorophyl that are otherwise difficult to find in other kinds of salts. Salicornia salt from SaltWise is also packed with essential nutrients such as magnesium, iron, calcium, Vitamin A & B3 and antioxidants. It gives you the right deal with a finger-licking taste in every meal.
To regulate your salt intake, it is also advised to opt for home-cooked meals while limiting processed and canned foods.
Also Read- Healthier Living: How Salicornia White and Green Salt Can Transform Your Diet
Other Ways To Stay Healthy
Apart from balancing salt intake, adopting a holistic approach to health can enhance your well-being. Let us give you a brief list to start it from today:
- Enjoy a variety of fruits, vegetables, whole grains, lean proteins, and healthy fats.
- Drink plenty of water to manage sodium levels.
- Do regular physical activity to maintain cardiovascular health and manage blood pressure.
- Practice stress-reducing activities like yoga, meditation, or deep-breathing exercises.
- Monitor your blood pressure and overall health through regular medical check-ups.
- Limit alcohol consumption.
Conclusion
Our diets must include salt as it is not only a flavor enhancer but vital to many body functions. But keeping everything in balance is essential. Consuming too much salt is associated with several health problems, such as renal damage, cardiovascular disease, and hypertension while consuming too little salt can result in electrolyte imbalances and hyponatremia.
Therefore, it is best to adhere to official dietary recommendations and be physically & mentally fit to lead a healthy lifestyle. Keep SaltWise’s Salicornia salt on your dinner table ready to enjoy with your meals, making it super tasty and healthy.
