The word salt comes from the Latin word “sal,” meaning salt. It was once a valuable commodity, and it has been used as a currency for trading. The English word “salary” comes from the word salt.

Salt has long been used for flavoring and for preserving food. It has also been used in tanning, dyeing and bleaching, and the production of pottery, soap, and chlorine. Today, it is widely used in the chemical industry.

It commonly features at the table or in the kitchen as free-flowing table salt, rock salt, sea salt, or kosher salt. High levels of salt, or sodium, come hidden in everyday foods, from fast food to frozen chicken.

Effects

The body uses sodium to maintain fluid levels. A balance of fluid and sodium is necessary for the health of the heart, liver, and kidneys. It regulates blood fluids and prevents low blood pressure.

Too little salt

Low sodium levels can result if there is too much fluid in the body, for example, because of fluid retention. Diuretics are given in this case, to reduce fluid retention.

Other causes of low sodium in the body include:

• Addison disease
• a blockage in the small intestine
• diarrhea and vomiting
• an underactive thyroid
• heart failure
• drinking too much water
• burns

If sodium levels fall in the blood, this affects brain activity. The person may feel sluggish and lethargic. They may experience muscle twitches, followed by seizures, a loss of consciousness, coma, and death. If sodium levels fall quickly, this may happen very fast.

In older people, symptoms can be severe.

One study found that when rats were deprived of sodium, they kept away from activities that they normally enjoyed. The researchers suggested, therefore, that sodium could act as an antidepressant.

Too much salt

Excess sodium intake has been linked to health problems, such as osteoporosis, kidney disease, and hypertension, or high blood pressure, which can lead to cardiovascular disease and stroke.

The American Heart Association (AHA) explain that when there is too much sodium in the blood, it “pulls more water into the bloodstream.” As the volume of blood increases, the heart has to work harder to pump it around the body. In time, this can stretch the walls of the blood vessels, making them more susceptible to damage.

High blood pressure also contributes to the buildup of plaque in the arteries, leading to a greater risk of stroke and heart disease, among other problems.

The AHA urges people to consume more potassium at the same time as reducing their sodium intake. Potassium is believed to lessen the negative effects of sodium.

Sodium has also been shown to overstimulate the immune system, suggesting a link with autoimmune diseases such as lupus, multiple sclerosis, allergies, and other conditions.

Researchers have found that children who consume salty foods are more likely to have a sugary drink with it. The combination could increase the risk of obesity.

Sources

Snacks that are high in salt hide 75 percent of dietary salt. Aim to cut down on salty and processed foods.

Salt and sodium occur naturally dissolved in seawater, or as a crystalline solid in rock salt.

The salt we eat today comes largely from the processed and convenience foods in our diet, but some natural and unprocessed foods also contain salt or sodium. It occurs naturally in meats, seafood, eggs, some vegetables, and dairy products.

The top six salty foods in the United States (U.S.), according to the AHA, are:

• breads and rolls
• cold cuts and cured meats
• pizza
• soup
• sandwiches
• poultry

Sea salt, rock salt, and kosher salt all contain around 40 percent sodium by weight. They may contain additional potassium and other minerals but in tiny amounts. All types of salt should be used in moderation.

How much salt?

The average American currently eats more than 3,400 milligrams (mg) or 3.4 grams (g) of sodium every day. Salt is 40 percent sodium, so that is around 8,500 mg or 8.5 g of salt.

The AHA and the World Health Organization recommend not exceeding a daily sodium intake of 1,500 mg, or 1.5 g a day, or just over half a teaspoon of table salt.

People with high blood pressure, diabetes or cardiovascular diseases should be especially vigilant in keeping their intake below the 1,500 mg threshold.

What does 1,500 mg of sodium look like?

• one egg: up to 140 mg
• 230 g of fresh milk: around 50 mg
• 200 g of plain yogurt: 40 mg
• 200 g of natural, low-fat yogurt: 76 mg
• 50 g of raw celery: 140 mg
• 60 g cooked spinach: 120 mg

Other vegetables are low in sodium, but canned vegetables have added salt and a far higher sodium content.

Dietitians urge people not to add extra salt to their food because enough is already added, if it is processed or packaged.

Infants under one year should not be given salt because their kidneys are not matured.

Conclusion

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