Notes
Salt, primarily composed of sodium chloride (NaCl), is an essential mineral for the body. However,
its consumption must be balanced to avoid health risks. Here’s a detailed overview:
Functions and Benefits of Salt
1. Maintains Fluid Balance: Sodium in salt helps regulate the body’s water levels.
2. Supports Nerve Function: Sodium and chloride are crucial for transmitting
nerve signals.
3. Muscle Contraction: Sodium helps muscles contract and relax.
4. Aids Digestion: Chloride is a key component of stomach acid (hydrochloric
acid), aiding digestion.
Types of Salt
1. Table Salt: Highly refined with added iodine to prevent iodine deficiency.
2. Sea Salt: Minimally processed with trace minerals like magnesium and
potassium.
3. Himalayan Pink Salt: Contains minerals like iron, which gives it a pink color.
4. Kosher Salt: Coarser grains, often used in cooking.
5. Rock Salt: Large crystals, sometimes used for therapeutic purposes or as bath
salts.
Health Risks of Excess Salt
1. High Blood Pressure (Hypertension): Excess sodium increases water retention,
raising blood pressure.
2. Heart Disease: Prolonged high blood pressure can lead to cardiovascular
problems.
3. Kidney Strain: Excess salt can overwork the kidneys, leading to kidney disease
or stones.
4. Bone Health: Too much sodium can lead to calcium loss, increasing the risk of
osteoporosis.
5. Edema: High salt intake may cause swelling due to fluid retention.
Health Risks of Low Salt (Sodium Deficiency)
1. Hyponatremia: A condition where sodium levels in the blood drop too low,
causing nausea, headaches, and confusion.
2. Muscle Cramps: Insufficient sodium disrupts muscle function.
3. Fatigue: Sodium is essential for energy regulation.
Recommended Intake
• The World Health Organization (WHO) recommends less than 5 grams (about
1 teaspoon) of salt per day for adults.
• Athletes or those sweating heavily may require more sodium.
Practical Tips for Managing Salt Intake
1. Limit Processed Foods: Most dietary sodium comes from packaged foods like
chips, sauces, and canned items.
2. Use Alternatives: Replace salt with herbs and spices for flavor.
3. Read Labels: Check for sodium content in packaged foods.
4. Stay Hydrated: Proper hydration helps the body manage sodium levels.
Would you like more information about salt’s role in specific conditions or its uses
beyond food?
