What is salt? (1) (2)
Salt is the most important source of sodium in your diet. Also known as sodium chloride (NaCl), It consists of 40% sodium and 60% chloride.
Some types of salt are fortified with iodine, iron, folic acid, or a combination of these. for example, Table salt often contains added iodine.
Sodium is essential for many basic bodily functions. including fluid balance, nerve health, absorption of nutrients, and muscle function.
Countless foods contain sodium – even foods that may taste sweet, Such as bread, cereals, cured meats, sauces, condiments, chips, crackers, and soups.
historically, Use salt to preserve food. High concentrations of salt help prevent the growth of bacteria that can cause food spoilage
Salt is usually harvested from salt mines or by evaporating seawater or other mineral-rich water.
Many types of salt are available. Common varieties include regular table salt, pink Himalayan salt, and sea salt. These may vary in taste, texture and color.
The body needs some salt to function properly. But too much of it can be harmful to health. What are the side effects of eating too much salt? (1)(2)
- Excess sodium intake is a risk factor for high blood pressure, which in turn increases the risk of heart failure, a condition in which the heart cannot pump blood properly throughout the body.
- Salt affects blood pressure through several complex pathways that affect the body’s hormonal, inflammatory, immune, and digestive systems.
- Excessive salt intake may also suppress the renin-angiotensin system, which regulates blood pressure and sodium levels.
- As large amounts of salt may lead to the overgrowth of a certain type of bacteria that leads to gastritis, stomach ulcers and possibly the development of stomach cancer.
- Some research hypothesizes that a diet rich in salt may increase cell mutations and cell proliferation. They are characteristics of the development of cancer.
- Increased risk of chronic kidney disease.
- The amount of calcium lost by the body through urination increases with the increase in the amount of salt intake. If there is a deficiency of calcium in the blood, It can leak out of the bone. So a diet rich in sodium can have an additional unwanted effect, such as increasing the risk of developing the thinning bone disease known as osteoporosis.
While too much salt can be harmful, Too little of it can be harmful. Some evidence suggests that a low-salt diet can cause low blood pressure, dehydration, low sodium levels, and high blood fat levels. (2)
What are the benefits of salt when eaten in appropriate quantities? (3)
- prevents iodine deficiency, Iodized salt is one of the most common sources of iodine. Iodine is an important vital component for the manufacture of thyroid hormone. It is a very important part of our diet. Where the body does not produce iodine naturally and without adequate amounts of iodine, The thyroid gland enlarges in an attempt to keep up with the body’s demand for thyroid hormone. This may lead to serious conditions such as goiter or hypothyroidism.
- Salt is necessary to maintain hydration levels in the body. It is absolutely essential to maintain the electrolyte balance for the smooth functioning of the organs. These electrolytes mainly include magnesium, potassium, calcium, and sodium.
- Table salt in its proper quantities determines blood pressure in the body and has an impact on cardiovascular health, Which is mainly associated with strokes and heart attacks.
- Diets with low levels of salt can impair the body’s sensitivity to insulin. This reduces the body’s ability to metabolize glucose, providing lower levels of energy to the liver, muscles and nervous system, Which can lead to type 2 diabetes. So, you should eat an adequate amount of salt
- prevents hyponatremia, Hyponatremia is a condition in which the body suffers from a lack of sodium (salt) in the fluids outside the cells. This can happen due to excessive watering, sweating or diarrhea, It is also known as water intoxication
- Preventing or helping to prevent heat stroke Heat stroke is a condition that occurs when the body’s temperature regulating system shortens. This can happen by being in the hot sun for a long time, as well as high temperature in the surrounding environment, and as the body tries to return to its normal temperature, it produces more sweat and thus loses water and sodium.
- May help treat cystic fibrosis, Where cystic fibrosis is caused by a distorted protein that prevents the optimal movement of salt and water in and out of the cells of the body, This results in a very salty and sticky sweat.
- Maintaining dental hygiene, reducing swelling, and calming gingivitis.
- Relieve pharyngitis by frequent gargling with salt water.
- Relieves muscle cramps that may occur for several reasons such as drinking alcohol, exercising or taking certain medications.
- Help in treating sinusitis.
What foods are rich in salt? (2)
- Many types of bread.
- Processed meat: Salami meat, bacon, pork, sausage;
- Salty snacks: Chips, french fries, crackers, salted nuts
- cheese products: canned cheese, cheddar mozzarella;
- Grain-based desserts: Cakes and biscuits.
- Soups: canned, frozen, powder.
Many healthy, nutrient-rich foods naturally contain little or no salt. Including fruits, vegetables, grains, raw nuts, legumes and seeds. Eating a healthy eating that includes whole foods like these can reduce your risk of salt-related diseases.
Intravenous saline:
Patients with conditions such as heart failure or acute diarrhea are given the drug intravenously. When it is not possible to take anything orally, Saline is given in hospitals to restore optimal hydration levels to the body’s cells.
Prepared by: Miss. Dalal Edriss
References:
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2.
https://www.healthline.com/nutrition/salt-good-or-bad#what-it-is
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