Contents
Negative Effects excess salt
We associate salt with something that we should avoid. We remember that overusing it can lead to hypertension and retention body water. In addition, the salt irritates the gastric mucosa, which may make it damage it and lead to stomach cancer. It also increases the excretion of calcium from urine, which can lead to the formation of kidney stones. More about The harmful effects of salt abuse can be read in Karolina’s article Łąkowska. Salt consumption and its impact on health.
Need for sodium
The truth is, however, that most of these negative effects is due to the high sodium content of the salt. Sodium requirement in adults is 1,5 g per day and decreases with age. 1 g of salt provides us with as much as possible 0,4 g of sodium, and yet salt is added to many finished products incl. cold meats or instant products. Therefore, if we cannot imagine life without salt, look for one that contains less sodium than salt classic.
100 g of classic salt contains as much as 40 g of sodium and none the minerals we need, in addition to iodine, which is mandatory enriched. It contains 2300 µg of this mineral.
Other types of salt
When choosing to look for salt with a lower sodium content, you will find many varieties. Here are their examples:
- iodized sea salt, price for 1 kg about 5 PLN
Mineral ingredients | Content in 100 g |
sodium | 39,3 g |
magnesium | 144 mg |
iodine | 3026 g |
Sea salt contains slightly less sodium than classic salt, though these are not big differences (0,7 g / 100 g). However, it contains more iodine (by 726 µg) i magnesium, which the classic salt is deprived of. So you can reach for such salt, but you have to remember that you also have to limit it strongly in your diet.
- sea salt with a reduced sodium content, price for 1 kg approx. 8 PLN
Mineral ingredients | Content in 100 g |
sodium | 27,45 g |
magnesium | 100 mg |
iodine | 2100 g |
potassium | 15 mg |
Sea salt with a reduced sodium content contains significantly less sodium than classic salt (as much as 11,85 mg / 100 g). Unfortunately, it contains less iodine. However, it is rich in potassium and magnesium, so it can be a good alternative for classic salt.
- Himalayan salt, price for 1 kg approx. PLN 9
Mineral ingredients | Content in 100 g |
sodium | 36 g |
iodine | 3026 µg |
+ 84 minerals, electrolytes and elements |
Himalayan salt is called top-shelf salt and is enjoyed recently quite popular. The reason for this popularity is of course an impressively long list of minerals it contains, electrolytes and elements. Examples of minerals that come in there are calcium, magnesium, zinc, iodine, and even regret! Unfortunately, nowhere I found out how much of each of these substances is in 100 g of salt. This may suggest that, unfortunately, not much. In addition to the substance conducive to our health, it also contains arsenic, mercury, uranium and many other toxic substances ingredients for us, although in a very small concentration and very similar the same amount as in classic table salt.
However, you can treat this salt as good an alternative to classic salt, because it contains slightly less sodium (although not at all so impressively little), and at the same time it is enriched with additional, needed for our body’s ingredients. It is also worth mentioning that Himalayan salt is good also take a bath.
These are only examples of course alternative to salt. There are also other types on the market, e.g. salt stone or herbal.
Is it worth buying?
Including place, it is worth considering whether it is worth spending so much money just to to buy a slightly healthier, because still not very healthy, salt. Tests conducted by Consensus Action on Salt and Health indicate that unfortunately not, because the sodium content is too similar in all types salt. However, this is a moot point because the content is not included there additional minerals, but it is no secret that we do not eat enough salt so that the minerals supplied with it cover a large amount percentage of our demand.
How to replace salt?
If we are not convinced by alternative salts, we can start instead of salt use spices. For example, tarragon, which is lightly worn, will be perfect for this role salty taste, so it can replace salt. You can also use other spices or their blends, e.g. garlic, cinnamon, ginger, pepper or thyme. And if we cannot give up salt, it is worth increasing physical activity. About that, why it helps you can read in the article by Emilia Gnybek-Ciosek You like salt – move.
Main photo: Photo credit: adactio / Foter / CC BY
Photo 1: Photo credit: Inquisitive Eye / Foter / CC BY