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Salt
 
Advantages and Disadvantages of Salt (Sodium)

Taking high dose of salt can have many detrimental effects on health, such as high blood pressure and heart complexities. Balanced quantity of salt, which meet the recommendations of health experts, have some health benefits.


  • Maintaining the body functioning well
  • The daily salt consumed by adults should be limited to 6g
  • This is placed on a number of health factors

Advantages

  • Salt enables muscles and nerves to work adequately by helping muscular contraction and transmission of nerve signals
  • Taking the right amount of salt in the body maintains a correct overall balance of bodily fluids
  • Helps support a regular blood pH level, which is a vital indicator of health.

Disadvantages

  • Consuming extreme amounts of salt in the diet involves many serious and fatal side effects
  • The kidneys, which naturally stabilize salt levels, cannot excrete sufficient salt, therefore, it begins to aggregate in the blood
  • Too much salt can lead to high blood pressure and fluid build-up in people with congestive heart failure, cirrhosis or kidney disease
  • It is exceedingly hard for the kidneys to stabilize salt levels in these conditions
  • The body retains water when extra salt is consumed which leads to the build up of blood volume and causing the heart to work harder to move blood, placing more pressure on the arteries
  • Increased blood pressure can ultimately lead to heart disease, heart failure or stroke

How much salt to take daily

  • It is very important that you do not consume too much salt each day if you want to keep your heart healthy

Age

Maximum Salt Per Day

Maximum Sodium Per Day

1-3 Years

2g

0.8g

4-6 Years

3g

1.2g

7-10Years

5g

2g

11-19+ Years

6g

2.5g

Adults

6g

2.5g


How much is too much per 100g
 

Compound

Low

Medium

High

Salt

0g-0.3g

0.3-1.5g

1.5g Or more 

Sodium

0g-0.1g

0.1g-0.6g

0.6g Or more


Recommendation

  • Eating food with low salt contents does not need to be bland or tasteless. To make your food perfect and enjoyable there are many spices and herbs that you can use
  • The nutritional information on food packaging will tell you how much salt or sodium it contains
  • When cooking add less salt to your food and do not add extra salt at the table
  • Alternative flavour to salt are spices, herbs, pepper, garlic and lemon juice
  • Some sauces and seasonings contain very high salts
  • Instead of consuming salty snacks such as crisps, salted nuts and bombay mixes eat more fruit and vegetables for a healthy lifestyle
  • It is highly recommended to avoid foods such as  ready meals, takeaways, bacon, processed foods as they contain high portion of salts


 
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