How much salt should I take ?

 

 

 

Salt( NaCl, Sodium 40 % Chloride 60 %)  has been used as a part of our diet since time immemorial . Initially humans got all their sodium from animal meat which is salty to taste. Later they tracked mineral deposits which were being used by animals ( salt licks ) . Once humans found out mineral salt , they settled along the mineral deposits & when  the diet changed from predominantly  animal meats to including plant based diet, the direct salt intake  increased .
Since salt was scarce  then , it was very valuable  &  was one of the principal trading commodity in the world . Salt routes emerged .In 6th century , people  routinely traded 1 ounce of salt with 1 ounce of gold ! In Rome ,a soldier’s pay—consisting in part of salt—came to be known as solarium argentum, from which we derive the word salary. A soldier’s salary was cut if he “was not worth his salt,” a phrase that came into being because the Greeks and Romans often bought slaves with salt. And not to forget the role of high  salt tax in French revolution & our own Dandi March. But overtime salt production increased , it became cheap  & the intake of salt further increased .
That is a brief  history  of salt .
The minimum amount a healthy adult  needs just 1.25 gm of salt( 1/4 tsp )  per day ( for cooking + added salt ) .The body will be able to manage well with it as there is enough Sodium in the common foods we take.
The global mean intake of adults to 10.78 g/day salt( 2 tsp ), according to the WHO ( World Health Organization ) .  In India , studies estimate an average consumption of 3 to 10 gm per day . About half of India's population consume much more salt than the recommended range .In America , they consume on an average of 9 gm per day
What happens if my salt intake is high ?
Increased salt intake( increased sodium intake - sodium is the culprit  ) -->  increased Blood pressure -->Increased Heart attack/Stroke--> Death
An estimated 1.89 million deaths each year are associated with consuming too much salt.
So reducing salt intake is an easy way to become healthier &  increase longevity
What is the recommended intake of salt per day ?

Age	Maximum salt per day
>16 yrs -Adults	5 gm ( 1 tsp)
7-15 yrs	5 gm ( 1 tsp)
4-6 yrs	3 gm ( ~1/2 tsp)
1-3 yrs	2 gm ( ~1/2 tsp)
7 months- 1 yr	1 gm (1/5th tsp)
<6 months	Nil

Sometimes salt intake is mentioned  in terms of  Sodium intake . 1 gm Sodium= 2.5 gm of Salt ( Nacl). Here I have just used Salt as  its more practical to remember in terms of salt intake .  
This recommended maximum intake of salt is for healthy adults and children . Its not any diseased person( heart or kidney disease - where it is much lower or diarrheas where its higher  etc).  Nor its for special situations like athletes or working in hot environments where salt intake would be  a bit higher. Healthy people can take even less than the amount mentioned.
It is most important to decrease salt intake from childhood as the kids too develop higher BP if they consume more salt &  can develop weak bones due to calcium loss from bone . And they will carry the habit of too much salt intake into adulthood  when they will find it very difficult to cut down salt & by then the damage is done .We must aim to keep BP on the lower normal range to prevent heart disease .
What are some simple ways to cut down salt intake ?
⦁    Eat mostly fresh, minimally processed foods
⦁    Eat more fruits ( not juices ) & vegetables in diet ( to increase Potassium intake )
⦁    Choose low-sodium products (less than 120mg/100g sodium)
⦁    Cook with little or no added sodium/salt
⦁    Use herbs and spices to flavor food, rather than salt
⦁    Limit the use of pickles, commercial sauces, dressings and instant products
⦁    Limit the consumption of processed foods
⦁    Remove the saltshaker/container from the table.Avoiding temptation is the best strategy ( not will power!)
The  most tasty foods are high in salt or sugar or fat content. That is the trick  companies/hotels  use to get people to get hooked to fast foods/other foods .
What type of salt should I use?
Use Iodized salt .  
Other salts like Pink salt( sendha namak)  or Black salt( kala namak )  have similar sodium content . So you cannot eat more of other salts and get away thinking these are healthier .Other salts do have some other minerals but they may not have enough Iodine .So if you want to add other salts , just don't completely stop Iodized salt . Use both but the total amount of salt must be < 5gm/day.

Remember always : Is the salt worthy of you ?

Sources : The WHO , NIN-ICMR,AHA ,NHS- guidelines on salt intake